The Vault "NUEVE" Shift Demo

The Vault "NUEVE" Shift Subs and Mods

The Vault "NUEVE" Shift Tip

The Street Parking Vault is BACK!!!! (This is now Week 9!!)

If you were here for the first go-round and earned all 25 - now is the time to re-test and see if you can improve your scores!

If you were around for SOME of the first round but missed some in the beginning - or maybe just forgot to log somewhere during the series - here is your chance to make up the weeks you missed to earn your shirt!

If you are new to the Vault - here's the info you need to know:

Welcome to the Street Parking Vault.

This is the workout of the day today - but also the NINTH workout in the 25 weekly workout series - The Street Parking Vault! Perform ANY VERSION (including SHIFT) of this workout and record your score before 5pm PST on Saturday - SEPT 5 to receive credit for participating this week!

The 25 Vault workouts will each come up TWICE per year. Collect a score in the weekly time window for all 25 - and get a can't be bought Street Parking Vault T-Shirt! For more info - check out the Members Only Website!

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, SPINE STRENGTHENING
POST: SCITATICA/PIRIFORMIS, THORACIC SPINE RELEASE

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

Street Parking Vault: SHIFT "NUEVE"

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)

10 Step Up (Unweighted - Alternating)
6 Ring Rows / Bent Over Rows
2 Inchworms

Idea weight for Men: Single 30-50# KB/DB -or - pair of lighter dumbbells (Bent Over Rows)
Idea weight for Women: Single 12-25# KB/DB - or - pair of lighter dumbbells (Bent Over Rows)

Score: Total Number of Completed Rounds + Any Additional Reps

Goal: 9 Rounds +

For this workout you will go through the 10 step ups, 6 ring row, and 2 inchworm for 12 minutes.

For the  step ups you will choose a height that will challenge you, but that you feel comfortable stepping up and down. If possible this should be at least 12""+.

Make sure to put your WHOLE foot on the step each time. Don't allow the knee to cave in and drive out of the heel to stand completely. Lower under control and switch feet. Each set of 10 you will do 5 per leg.

If you are unable to perform step ups you can sub alternating bodyweight lunges.

If you are doing the TRX/Ring/Bar in Rack option - just remember that the more parallel your body is to the ground - the more difficult these become. Since it's only 6 at a time - challenge yourself! Make sure you start with straight arms at the bottom - keep the body rigid and belly tight - and pull all of the way to your chest at the top.

For the single arm bent over rows you will lean over against the wall, on a bench, the back of the couch - whatever. Hold a single dumbbell/kb in one hand and let it hang from the shoulder, but pull the shoulder back. Then with the chest lifted - pull the weight to the ribcage area with the elbow going back. Control the up and then show control as you lower down. You will do 6 per side.

For the inchworms you will place the hands on the ground in front of the feet. Walk them away from your hands until you are in a plank (top of a push up) position. From here you will perform a push up by either going to your knees, or staying on your toes. Either way make sure that the elbows go back and that the hands are just wider than the shoulders. No flaring out!

Keep the belly tight and avoid  worming or snaking. Press back up to the top of the push up, then walk the hands back to the feet and stand.

If you need to take out the push up completely - that is fine.

You may also sub a push up + 10 elevated shoulder taps for 1 inchworm.

MAMA MODIFICATIONS

STEP UPS/DB STEP UPS - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller or shorter step/less range of motion. You can also try stepping laterally onto a stack of plates or something instead of stepping forward and up, sometimes this helps create some control in managing the position of the pelvis. Option to sub: Single Leg Glute Bridge, Hip Thrusts, Air Squat, Goblet/DB Squat

WALL WALKS - Please measure risk vs. reward when considering if you can/should perform this movement. If you are unable to maintain midline stability and proper breathing mechanics throughout the duration of the entire movement please sub: Inchworms, Box/Pike Walk outs, Seated Shoulder Press, or Shoulder Taps

9120

TIP DOUBLE UNDERS SEP 1ST 2020

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY
POST(best after the main workout): SUNS OUT GUNS OUT
EITHER(can be warm up or finisher): GYMNASTICS
SWAP(skip the main workout and do one of these instead): ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, CALVES/ANKLES
POST: QUADS/IT BAND, PIGEON STRETCH

* Indicates the original version of the workout. This means when the workout was programmed, this is the version the coach had in mind. We adapt this workout to fit the other equipment variations. As always, pick a version of the workout that works for you, your schedule, and equipment available.

PROGRAM A

PROGRAM A

WARM UP
Squat Warm Up
Jump Rope Warm Up

WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)

30 Double Unders / DB Hop Overs
12 Dumbbell Squats

RX Men: 40# DBs
RX Women: 25# DBs

RX+ Men: 50# DBs+ / 40 Double Unders
RX+ Women: 35# DBs+ / 40 Double Unders

Goal: 7+ Rounds

You are shooting for about 1:40 or less per round on this one. Choose a load on the squats you can go unbroken the whole way. It should feel moderately light at first. Don't worry, it will get very challenging if you pace this one correctly!

For the double unders, your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 1 min each time. Consider lowering the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders.

For these squats hold the DBs at the shoulder. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all the way up at the top.

PROGRAM B*

PROGRAM B

WARM UP
Squat Warm Up
Jump Rope Warm Up

WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)

30 Double Unders / DB Hop Overs
9 Back Squats

RX Men: 95-115#
RX Women: 65-75#

RX+ Men: 135-155# / 40 Double Unders
RX+ Women: 85-105# / 40 Double Unders

Goal: 6+ Rounds

You are shooting for about 1:40 or less per round on this one. Choose a load on the squats you can go unbroken the whole way. It should feel pretty moderate at first. Think about a load you could bang out like 20 unbroken reps when fresh if you wanted to. Don't worry, it will get very challenging if you pace this one correctly!

For the double unders, your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 1 min each time. Consider lowering the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders.

These squats start with the bar on the back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Drive through the heels, lead with the chest, keep the belly tight, and push the knees out as you come up! Stand all of the way up at the top.

PROGRAM C

PROGRAM C

WARM UP
Squat Warm Up
Jump Rope Warm Up

WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)

30 Double Unders / Sandbag Hop Overs
12 Sandbag Back Squats

Suggested Sandbag Loading:
Men: 50-70#
Women: 25-45#

RX+ Men / Women: 40 Double Unders or Hop  Overs Per Round

Goal: 7+ Rounds

You are shooting for about 1:40 or less per round on this one. Choose a load on the squats (if possible) you can go unbroken the whole way. It should feel moderately light at first. Don't worry, it will get very challenging if you pace this one correctly!

For heavier bags, you may consider dropping the reps to 9 each round to stay on pace with the goal.

For the double unders, your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 1 min each time. Consider lowering the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders.

For the squats, the sandbag will be on the back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all the way up at the top.

MAMA MODIFICATIONS

DOUBLE/SINGLE UNDERS - To avoid the added pressure to the pelvic floor that DUs/SUs can create, sub: Taps, Row, Bike, Quick Step Ups, Calf Raises. If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or try scaling the number of DUs/SUs down to a number that is realistic for you to practice proper positioning and managing pressure. Any leaking or heaviness in the pelvic floor is a sign that you need to adapt your approach or change the movement to less impact.

DB/GOBLET SQUATS - If you have a hard time maintaining control and a stable midline in the bottom of the squat or if you find yourself bearing down to get out of the bottom, try subbing a target or assisted squat to shorten the range of motion. A box squat is always a great idea especially during pregnancy to strengthen the posterior chain and balance out the growing belly.

SHIFT 090120

SHIFT TIPS_200109

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, CALVES/ANKLES
POST: QUADS/IT BAND, PIGEON STRETCH

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

AMRAP 10 MIN
20 Single Unders / Taps
8 Goblet Squats

Idea Weight for Men: 35-55# KB OR 20-30# DBs
Idea Weight for Women: 12-25# KB  OR 10-15# DBs

Score: Total Number of Completed Rounds + Any Additional Reps

Goal: 6+ Rounds

For this workout, you'll do 20 single unders or taps followed by 8 goblet squats until 10 minutes are over!

With a goal of 6 or more rounds, you should be finishing each round in a little less than 2 minutes! If you're having trouble doing that, consider doing regular air squats instead of goblet squats or reduce the single under / tap reps!

For the single unders /taps, you will do 20 per round! You may also choose to do low step ups if jumping or skipping is not an option.

For the Goblet Squat, you will hold the weight at the chest/shoulders. Feet are shoulder width apart with the heels down. Lift the chest and tighten the belly. Reach the butt back and down. Keep the heels down as you drive the knees out. Ideally you will get the butt lower than the knees at the bottom with heels down, knees out, and chest up! Drive through the heels to stand!

If you need to - you can do these with no weight in order to get all of the way down and keep good position. Or if injury/issue prevents this you may squat to a slightly higher target!

MAMA MODIFICATIONS

DOUBLE/SINGLE UNDERS - To avoid the added pressure to the pelvic floor that DUs/SUs can create, sub: Taps, Row, Bike, Quick Step Ups, Calf Raises. If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or try scaling the number of DUs/SUs down to a number that is realistic for you to practice proper positioning and managing pressure. Any leaking or heaviness in the pelvic floor is a sign that you need to adapt your approach or change the movement to less impact.

DB/GOBLET SQUATS - If you have a hard time maintaining control and a stable midline in the bottom of the squat or if you find yourself bearing down to get out of the bottom, try subbing a target or assisted squat to shorten the range of motion. A box squat is always a great idea especially during pregnancy to strengthen the posterior chain and balance out the growing belly.

9220

TIP BURPEE PULL UP SEP 2ND 2020

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY - POWER
POST(best after the main workout): BUTTS AND GUTS
SWAP(skip the main workout and do one of these instead): SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: HAMSTRINGS, CHEST OPENER

* Indicates the original version of the workout. This means when the workout was programmed, this is the version the coach had in mind. We adapt this workout to fit the other equipment variations. As always, pick a version of the workout that works for you, your schedule, and equipment available.

PROGRAM A

PROGRAM A

WARM UP
Pull Up Warm Up
Lower Body Dumbbell Warm Up

WORKOUT

This workout has 2 Parts and 2 Scores!

Part 1

5 Min AMRAP
(As Many Rounds and Reps as Possible in 5 Min)
3 Burpee Pull Ups
8 Dumbbell Deadlifts

Rest 3 Min Before Part 2

RX Men: 40-50# Dumbbells
RX Women: 25-35# Dumbbells

RX+ Men/Women: 4 Burpee Pull Ups Each Time

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 5 Rounds +

So you've got two 5 minute AMRAPs today separated by 3 minutes of rest. That means, you should be keeping the intensity pretty high. But of course, not at the expense of good technique!

The goal is a minute or less per round. The burpee pull ups should take 15-20 seconds which will give you enough time to knock out those deadlifts and power cleans.

For the burpee pull ups, start standing under or slightly behind your pull up bar. Bend your knees, hinge forward and plant your palms flat on the ground. Step or jump your feet back to a plank position. Lower all the way to the floor so thighs, hips, and chest are touching. Press back up to the top of a push up and step or jump your feet back in. Then grip the bar and perform a strict, kipping, or butterfly pull up.

You may also modify to a burpee + jumping pull up or 3 Burpees + 3 ring/trx rows.

No pull up bar? Do dumbbell/bar facing burpees!

For the deadlifts the DBs will start on the ground. Feet are under the hips. Heels are down. Hips and knees are bent. Hands and grip are outside of the legs. Arms are straight. Chest is up. Belly tight. Back flat! To lift the DBs drive your heels into the ground and lift your chest. Keep arms straight, chest up and belly tight as you stand all the way up at the top.

To lower - send your butt back. Keep your chest lifted and belly tight. Keep those heels down. Once the DBs go below your knees, re-bend them and bring the DBs back to the starting position under control. Only one head of each dumbbell needs to touch at the bottom!


Part 2

5 Min AMRAP
(As Many Rounds and Reps as Possible in 5 Min)

3 Burpee Pull Ups
6 Dumbbell Power Cleans

RX Men: 40-50# DBs
RX Women: 25-35# DBs

RX+ Men/Women: Increase to 4 Burpee Pull Ups per Round

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 5 Rounds +

DB power clean starts with the DBs on the ground just outside your feet, which are positioned hip width apart. Bend your knees and keep your heels down. Allow a slight hinge at the hips, arms straight. Keep your belly tight and your back flat.

Stand up hard and fast. Shrug the shoulders. Pull the elbows high as you pull yourself down. Shoot the elbows around and through FAST to allow the DBs to land on the shoulder with the elbows high. Catch in just a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the weight back to the ground for the next rep.

PROGRAM B*

PROGRAM B

WARM UP
Pull Up Warm Up
Barbell Clean Warm Up

WORKOUT

This workout has 2 Parts and 2 Scores!

Part 1

5 Min AMRAP
(As Many Rounds and Reps as Possible in 5 Min)
3 Burpee Pull Ups
6 Deadlifts

Rest 3 Min Before Part 2 (And change the weight)

The RX weight for this one has a wide range:
RX Men: 155-185#
RX Women: 105-125#

RX+ Men: 205-245# / 4 Burpee Pull Ups
RX+ Women: 135-155# / 4 Burpee Pull Ups

Score: Total Number of Completed Rounds + any Additional Reps

Goal: Go heavy today. Challenge yourself to a weight that getting more than 5 rounds will be a struggle. As always - only go as heavy as you can move safely.

So you've got two 5 minute AMRAPs today separated by 3 minutes of rest. That means, you should be keeping the intensity pretty high. But of course, not at the expense of good technique!

The goal is a minute or less per round. The burpee pull ups should take 15-20 seconds which will give you enough time to knock out those deadlifts and power cleans.

For the burpee pull ups, start standing under or slightly behind your pull up bar. Bend your knees, hinge forward and plant your palms flat on the ground. Step or jump your feet back to a plank position. Lower all the way to the floor so thighs, hips, and chest are touching. Press back up to the top of a push up and step or jump your feet back in. Then grip the bar and perform a strict, kipping, or butterfly pull up.

You may also modify to a burpee + jumping pull up or 3 Burpees + 3 ring/trx rows.

No pull up bar? Do dumbbell/bar facing burpees!

For the deadlifts the bar will start on the ground. The feet are under the hips. Heels are down. Hips and knees are bent. Arms are straight. Chest is up. Belly tight. Back flat! Hands just outside the legs. To lift, drive the heels into the ground and lift the chest. Keep the arms straight as you pull the bar in close to the body. Keep the arms long and straight. Keep the chest up and belly tight. Stand all of the way up at the top. Squeeze the butt. Don't lean back.

To lower - reach the butt back and slide bar down the legs. Keep the knees out of the way. Keep the chest lifted and belly tight. Keep those heels down. Once past the knees you will re-bend the knees and bring the bar back to the starting position under control.


Part 2 (You should use a lighter weight for this part)

5 Min AMRAP
(As Many Rounds and Reps as Possible in 5 Min)

3 Burpee Pull Ups
5 Power Cleans

RX Men: 95-115#
RX Women: 65-75#

RX+ Men: 135-155# / 4 Burpee Pull Ups
RX+ Women: 85-105# / 4 Burpee Pull Ups

Score: Total Number of Completed Rounds + any Additional Reps

Goal: Go heavy today. Challenge yourself to a weight that getting more than 5 rounds will be a struggle. As always - only go as heavy as you can move safely.

These definitely don't have to be unbroken reps, but you should go lighter than with the deadlifts.

Power Cleans start with the bar on the ground. Hands will be outside of the legs. Feet under the hips roughly. Knees are bent, bar is close to the body, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders. Pull the elbows high and outside to keep the bar close. Shoot the elbows around and through FAST to get the bar on the shoulder with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat. Stand fully to complete the movement.

PROGRAM C

PROGRAM C

WARM UP
Pull Up Warm Up
Barbell Clean Warm Up

WORKOUT

This workout has 2 Parts and 2 Scores!

Part 1

5 Min AMRAP
(As Many Rounds and Reps as Possible in 5 Min)
2 Burpee Muscle Ups (Bar or Ring)
6 Deadlifts

Rest 3 Min Before Part 2 (And change the weight)

The RX weight for this one has a wide range:
RX Men: 155-185#
RX Women: 105-125#

RX+ Men: 205-245# / 3 Burpee Muscle Ups
RX+ Women: 135-155# / 3 Burpee Muscle Ups

**Can also do this version with the dumbbell options from Program A

Score: Total Number of Completed Rounds + any Additional Reps

Goal: Go heavy today. Challenge yourself to a weight that getting more than 5 rounds will be a struggle. As always - only go as heavy as you can move safely.

So you've got two 5 minute AMRAPs today separated by 3 minutes of rest. That means, you should be keeping the intensity pretty high. But of course, not at the expense of good technique!

The goal is a minute or less per round. The burpee muscle ups should take 15-20 seconds which will give you enough time to knock out those deadlifts and power cleans.

For the burpee muscle up, start standing under or slightly behind your pull up bar. Bend your knees, hinge forward and plant your palms flat on the ground. Step or jump your feet back to a plank position. Lower all the way to the floor so thighs, hips, and chest are touching. Press back up to the top of a push up and step or jump your feet back in. Then grip the bar and perform bar muscle up.

This is a combination of a big pull up, a transition, and a dip. Make sure you are proficient with pull ups and dips before attempting a muscle up in a workout. You may modify with a jumping version to practice the transition from the pull up into the dip.

For the deadlifts the bar will start on the ground. The feet are under the hips. Heels are down. Hips and knees are bent. Arms are straight. Chest is up. Belly tight. Back flat! Hands just outside the legs. To lift, drive the heels into the ground and lift the chest. Keep the arms straight as you pull the bar in close to the body. Keep the arms long and straight. Keep the chest up and belly tight. Stand all of the way up at the top. Squeeze the butt. Don't lean back.

To lower - reach the butt back and slide bar down the legs. Keep the knees out of the way. Keep the chest lifted and belly tight. Keep those heels down. Once past the knees you will re-bend the knees and bring the bar back to the starting position under control.


Part 2 (You should use a lighter weight for this part)

5 Min AMRAP
(As Many Rounds and Reps as Possible in 5 Min)

2 Burpee Muscle Ups
5 Power Cleans

RX Men: 95-115#
RX Women: 65-75#

RX+ Men: 205-245# / 3 Burpee Muscle Ups
RX+ Women: 135-155# / 3 Burpee Muscle Ups

**Can also do this version with the dumbbell options from Program A

Score: Total Number of Completed Rounds + any Additional Reps

Goal: Go heavy today. Challenge yourself to a weight that getting more than 5 rounds will be a struggle. As always - only go as heavy as you can move safely.

These definitely don't have to be unbroken reps, but you should go lighter than with the deadlifts.

Power Cleans start with the bar on the ground. Hands will be outside of the legs. Feet under the hips roughly. Knees are bent, bar is close to the body, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders. Pull the elbows high and outside to keep the bar close. Shoot the elbows around and through FAST to get the bar on the shoulder with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat. Stand fully to complete the movement.

MAMA MODIFICATIONS

BURPEES - Pay attention to any coning or doming you have in the plank position of the burpee or any sensation of pressure on your pelvic floor as you hop back or hop forward. Feel free to sub: No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet March, Glute Bridges, Sumo Deadlift High Pull

PULL UPS - For managing the pressure of the core and pelvic floor during Early Pregnancy or later on in the Rebuilding stages of PP sub: strict pull ups or banded pull ups. To avoid any coning in the belly during 2nd/3rd Trimester or Rehab stage of PP, while hanging from the bar sub: Ring Rows, Bent Over Rows, Banded Lat Pull Downs, Banded Woodchop, Banded Lat Pull Downs, DB/KB Front Raises. Kipping Pull Ups should only be added back into the later stages of Rebuilding in PP once the rehab is complete and athlete shows proficiency in strict movements.

KB/DB DEADLIFT - If you’re pregnant and the shape of your belly is making reaching the floor difficult or if you're postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift or elevate the DBs/KB so it’s not so low to the ground when you pick it up. If you are working on healing any pelvic floor dysfunction make sure you are able to breathe properly throughout the entire range of motion and that you are not bracing or bearing down.

SHIFT 090220

SHIFT TIP_200209

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: HAMSTRINGS, CHEST OPENER

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

PART 1:

5 Rounds
6 Burpees
12 Deadlifts

Rest 2 Min before Part 2

PART 2:

5 Rounds
6 Burpees
12 Bent Over Row

Suggested Weight Range for Men: 20-40# Single DB/KB - or - pair of lighter dumbbells
Suggested Weight Range for Women: 12-30# Single DB/KB - or - pair of lighter dumbbells

Score: Total Time (including rest)

Goal: 18 Min or Less

For this workout there are two parts but you are scoring how long it takes you to do both combined! You will do 5 rounds of 6 burpees and 12 deadlifts, then rest two minutes, then complete 5 rounds of 6 burpees and 12 bent over rows!

With 6 burpees per round in both parts, that's 60 burpees total. You should get the 6 reps done in 30-45 seconds. If it's taking you longer than that, modify to knee push up burpees, no push up burpees, or even an elevated burpee!

For the deadlifts you will either have a single KB/DB between the feet or a pair of lighter dumbbells on the outsides of the feet. Make sure the knees are bent, chest is up, arms are straight, and heels are down in the set up. Lift the chest and squeeze the butt to stand! Lower by reaching butt back and bending the knees while you keep the belly tight and chest up!

For the bent over rows, you can do them with one or two dumbbells. For two dumbbells - keeping the torso position set and the chest lifted - you will pull the elbows back and bring the dumbbells to just below the chest. Keep the belly tight. Bring the dumbbells back to just below the knee with the arms straight at the bottom. No kipping or pulling your CHEST down! If you do this version with one DB, you can hold a dumbbell head in each hand and apply the same mechanics!

MAMA MODIFICATIONS

BURPEES - Pay attention to any coning or doming you have in the plank position of the burpee or any sensation of pressure on your pelvic floor as you hop back or hop forward. Feel free to sub: No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet March, Glute Bridges, Sumo Deadlift High Pull

PULL UPS - For managing the pressure of the core and pelvic floor during Early Pregnancy or later on in the Rebuilding stages of PP sub: strict pull ups or banded pull ups. To avoid any coning in the belly during 2nd/3rd Trimester or Rehab stage of PP, while hanging from the bar sub: Ring Rows, Bent Over Rows, Banded Lat Pull Downs, Banded Woodchop, Banded Lat Pull Downs, DB/KB Front Raises. Kipping Pull Ups should only be added back into the later stages of Rebuilding in PP once the rehab is complete and athlete shows proficiency in strict movements.

KB/DB DEADLIFT - If you’re pregnant and the shape of your belly is making reaching the floor difficult or if you're postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift or elevate the DBs/KB so it’s not so low to the ground when you pick it up. If you are working on healing any pelvic floor dysfunction make sure you are able to breathe properly throughout the entire range of motion and that you are not bracing or bearing down.

9320

TIP WORKOUT SEP 3RD

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY - POWER
POST(best after the main workout): BUTTS AND GUTS
SWAP(skip the main workout and do one of these instead): ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, COUCH STRETCH
POST: SHOULDER FLOW, CHEST OPENER

* Indicates the original version of the workout. This means when the workout was programmed, this is the version the coach had in mind. We adapt this workout to fit the other equipment variations. As always, pick a version of the workout that works for you, your schedule, and equipment available.

PROGRAM A*

PROGRAM A

WARM UP
Running Warm Up
Dumbbell Shoulder Warm Up

WORKOUT

4 Rounds

Run 400 Meters
20 Alternating Shoulder Press
20 Push Press

RX Men: 40#  DBs
RX Women: 25# DBs

RX+ Men: 50# DBs+
RX +  Women: 35# DBs+

Score: Total Time

Goal: 12-20 Min

This one is going to be a shoulder smoker for sure! Make sure that you keep the first 20 reps strict before adding the push for the next 20.

Choose a load you can complete all the shoulder to overhead movements in about 2 minutes or less the whole way. Think at least 7-10 reps at a time - the whole time.

For the 400m run, you're working with 2:00-2:30. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

Set up for the alternating shoulder press with the DBs on the shoulders with elbows high. Keep the rib cage down and belly tight. Press one dumbbell straight up until your elbow is locked out with bicep by the ears. Bring the dumbbell all the way down to the shoulder then press with the other arm. Each time you press is one rep so 20 reps is 10 on each arm.

For the push press hold a dumbbell in each hand at the shoulders. Feet are between hip and shoulder width apart. Chest up. Belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the DBs pop up off the shoulders, press straight up to lock out.

Finish with biceps by the ears. Standing tall. Locked out elbows. Belly tight.

PROGRAM B

PROGRAM B

WARM UP
Running Warm Up
Overhead Warm Up

WORKOUT

4 Rounds

Run 400 Meters
12 Strict Press
20 Push Press

RX Men: 75-95#
RX Women: 55-65#

RX+ Men: 115#+
RX+ Women: 75#+

Score: Total Time

Goal: 12-20 Min

This one is going to be a shoulder smoker for sure! Make sure that you keep the first 12 reps strict before adding the push for the next 20.

Choose a load you can complete all the shoulder to overhead movements in about 2 minutes or less the whole way. Think at least 7-10 reps at a time - the whole time.

For the 400m run, you're working with 2:00-2:30. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

Strict press starts with the bar on your shoulders, full grip with elbows in front. Feet are hip to shoulder width apart. Squeeze your butt, your quads and your belly. Keep your chest up, ribcage down. Press the bar straight up so you have to pull your face out of the way to clear a path. Finish with arms locked out overhead, biceps by the ears.

To lower, move your face out of the way and keep your elbows in front of the bar.

Set up for the push press with the bar on your shoulders and elbows high. Feet hip to shoulder width apart. Chest up, belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the bar pops up off the shoulders, press straight up to lock out.

Finish standing tall, arms straight, biceps by the ears. Squeeze your butt and keep your belly tight.

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up
Dumbbell Shoulder Warm Up

WORKOUT

4 Rounds

Bike 30 Cal Men / 22 Cal Women
or
Row 500 Meters
20 Alternating Shoulder Press
20 Push Press

RX Men: 40#  DBs
RX Women: 25# DBs

RX+ Men: 50# DBs+
RX+ Women: 35# DBs+

**Can also do this workout with the barbell options seen in Program B.

Score: Total Time

Goal: 12-20 Min

This one is going to be a shoulder smoker for sure! Make sure that you keep the first 20 reps strict before adding the push for the next 20.

Choose a load you can complete all the shoulder to overhead movements in about 2 minutes or less the whole way. Think at least 7-10 reps at a time - the whole time.

For the bike/row, you're working with 2:00-2:30. Shorten the calories/distance as needed to fit the time window.

Set up for the alternating shoulder press with the DBs on the shoulders with elbows high. Keep the rib cage down and belly tight. Press one dumbbell straight up until your elbow is locked out with bicep by the ears. Bring the dumbbell all the way down to the shoulder then press with the other arm. Each time you press is one rep so 20 reps is 10 on each arm.

For the push press hold a dumbbell in each hand at the shoulders. Feet are between hip and shoulder width apart. Chest up. Belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the DBs pop up off the shoulders, press straight up to lock out.

Finish with biceps by the ears. Standing tall. Locked out elbows. Belly tight.

MAMA MODIFICATIONS

RUN/JOG - To avoid the added pressure to the pelvic floor that the impact from running can create, sub: Taps, Row, Bike, Farmer Carry, Sled Push/Drag, Quick Step Ups. If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or scaling the distance that you run so that you can focus on your posture, breathing mechanics, and managing the pressure of your or and pelvic floor.

JERK/PRESS - Focus on proper alignment of your pelvis and spine. If you find yourself over extending in your back or coning in your belly sub less weight, Strict Press, Seated Strict Press, or even Front Raises.

SHIFT 090320

SHIFT TIPS_200309

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, COUCH STRETCH
POST: SHOULDER FLOW, CHEST OPENER

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

AMRAP 12 MIN
1 Min Jog/Run, Row, Bike, Single Unders, Taps
10 Overhead Presses

Suggested Weight Range for Men: 20-40# Single DB/KB - or - pair of lighter dumbbells
Suggested Weight Range for Women: 12-30# Single DB/KB - or - pair of lighter dumbbells

Score: Total Number of Completed Rounds + Any Additional Reps

Goal: 5+ Rounds

For this workout, you'll choose one of the options listed and move for 1 minute followed by 10 overhead presses until 12 minutes are up!

For the first part you will choose from a jog/run, row, bike, single unders (jump rope), or taps. If running or jumping isn't an option, you may sub low alternating step ups.

For the shoulder press, pick a weight that will be challenging. It's OK if you can't just bang out 12 reps with it. But be sure you can still finish them in 1 minute or less. You can use two DB on the shoulders or one DB/KB at the chest. Focus on keeping the rib cage down as you go to press up. Press the object until it’s completely locked out overhead with the biceps by the ears! Then bring the dumbbells all the way down to the shoulders each time.

MAMA MODIFICATIONS

RUN/JOG - To avoid the added pressure to the pelvic floor that the impact from running can create, sub: Taps, Row, Bike, Farmer Carry, Sled Push/Drag, Quick Step Ups. If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or scaling the distance that you run so that you can focus on your posture, breathing mechanics, and managing the pressure of your or and pelvic floor.

JERK/PRESS - Focus on proper alignment of your pelvis and spine. If you find yourself over extending in your back or coning in your belly sub less weight, Strict Press, Seated Strict Press, or even Front Raises.

9420

TIP DEVIL PRESS SEP 4TH 2020

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY
POST(best after the main workout): SUNS OUT GUNS OUT
EITHER(can be warm up or finisher): GYMNASTICS
SWAP(skip the main workout and do one of these instead): SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, PIGEON STRETCH
POST: HIPS OR COOL DOWN FLOW

* Indicates the original version of the workout. This means when the workout was programmed, this is the version the coach had in mind. We adapt this workout to fit the other equipment variations. As always, pick a version of the workout that works for you, your schedule, and equipment available.

PROGRAM A*

PROGRAM A

WARM UP
Squat Warm Up
Box Jump Warm Up
Dumbbell Shoulder Warm Up

WORKOUT

This workout has 3 parts:

1 Round
20 Devil Press
40 Box Jumps
60 Air Squats

Rest 1 Min

2 Rounds
10 Devil Press
20 Box Jumps
30 Air Squats

Rest 1 Min

4 Rounds
5 Devil Press
10 Box Jumps
15 Air Squats

RX Men: 40# DBs / 22-24" Box
RX Women: 25# DBs / 18-20" Box

RX+ Men / Women: Go FASTER

You can go heavier too if you want to...but we don't really think it's necessary for this one.

Score: TOTAL Time including Rest!

Goal: 18-26 Min

If the first round takes more than 8 minutes, modify something. Each part has the same number of reps but there is more transition time in parts 2 and 3. Each section should take about 6-8 minutes.

A devil press is BASICALLY a burpee with dumbbells in your hands. You do a push up with hands on the dumbbells, jump or step the feet in. Pick the dumbbells up from between the feet with heels down and arms straight (keep the back flat!!). Use the power from the legs and the hips to basically complete a combination KB Swing - clean and jerk - snatch.

The movement finishes with the elbows locked and biceps by the ears! Control the lower and keep the back flat as you set up for the next rep!

For the box jumps, choose a height that you are comfortable with. Make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench. You may also sub step ups. Or, if you don't have something to jump ON - find something to jump OVER!

We would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket!

For the air squats - set up with feet shoulder width apart. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep.

Modify by setting up a target behind you with which you can make contact in the bottom of the squat.

PROGRAM B

PROGRAM B

WARM UP
Squat Warm Up
Box Jump Warm Up
Dumbbell Shoulder Warm Up

WORKOUT

This workout has 3 parts:

1 Round
40 Plate Burpees
40 Box Jumps
60 Air Squats

Rest 1 Min

2 Rounds
20 Plate Burpees
20 Box Jumps
30 Air Squats

Rest 1 Min

4 Rounds
10 Plate Burpees
10 Box Jumps
15 Air Squats

RX Men: 45# Plate / 22-24" Box
RX Women: 25# Plate  / 18-20" Box

RX+ Men / Women: Go FASTER

Score: TOTAL Time including Rest!

Goal: 18-26 Min

If the first round takes more than 8 minutes, modify something. Each part has the same number of reps but there is more transition time in parts 2 and 3. Each section should take about 6-8 minutes.

Note that the reps are different in this version.

The Plate Burpee starts standing with a plate on the floor in front of you. Hinge forward, bend your knees and plant your hands on the plate. Step or jump your feet back to a plank position and immediately lower knees and hips to the floor, chest to the plate. Press back up, step or jump your feet back in and stand up. As you stand you will take the plate with you and press it overhead. Keep the plate close to your body on the way up and keep your belly tight!

For the box jumps, choose a height that you are comfortable with. Make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench.You may also sub step ups. Or, if you don't have something to jump ON - find something to jump OVER!

We would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket!

For the air squats - set up with feet shoulder width apart. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep.

Modify by setting up a target behind you with which you can make contact in the bottom of the squat.

PROGRAM C

PROGRAM C

WARM UP
Squat Warm Up
Box Jump Warm Up
Dumbbell Shoulder Warm Up

WORKOUT

This workout has 3 parts:

1 Round
20 Sandbag Burpee
40 Box Jumps
60 Air Squats

Rest 1 Min

2 Rounds
10 Sandbag Burpee
20 Box Jumps
30 Air Squats

Rest 1 Min

4 Rounds
5 Sandbag Burpee
10 Box Jumps
15 Air Squats

Suggested Sandbag Loading:
Men: 50-70#
Women: 25-45#

Box Height Suggestion:
Men: 22-24"
Women: 18-20"

RX+ Men / Women: Go FASTER

Score: TOTAL Time including Rest!

Goal: 18-26 Min

If the first round takes more than 8 minutes, modify something. Each part has the same number of reps but there is more transition time in parts 2 and 3. Each section should take about 6-8 minutes.

For the Sandbag Burpee, the bag will start right in front of your feet. Plant your hands on the bag a bit wider than shoulder width apart. Step or jump your feet back to a plank position and lower your chest to the bag, knees/thighs to the floor. Press back up to straight arms and step or jump your feet back in.

Grab hold of the overhand handles, bend your knees and lift your chest up. Keep the heels down. With your back flat and belly tight, stand up with the sandbag by driving through the heels and lifting the chest. Explode UP with the legs and hips. Shrug the shoulders. Pull the elbow high and outside. Then PUNCH the sandbag to lock out finishing with the biceps by the ear!

For the box jumps, choose a height that you are comfortable with. Make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench. You may also sub step ups. Or, if you don't have something to jump ON - find something to jump OVER!

We would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket!

For the air squats - set up with feet shoulder width apart. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep.

Modify by setting up a target behind you with which you can make contact in the bottom of the squat.

MAMA MODIFICATIONS

DEVIL PRESS - If you feel a lot of pressure in your belly or pelvic floor in the plank position or hopping forward/back, you can step back/forward to a table top or low bear pose or skip the plank/push up. You can also use less weight. If you have to modify the movement too much you may want to sub KB Swings, Sled Push/Pull, Farmer Carry, Thrusters, Wall Balls or Ball Slams so that you can keep moving and keep the heart rate up!

BOX JUMP/JUMP/SKIP OVERS - This is going to be all about managing the impact and pressure to your core and pelvic floor. The SHIFT options for smaller Jump/Skip Overs are good for helping you achieve the stimulus with a little less impact. You can ALWAYS substitute Step Ups if you want zero impact or even KB Swings if you want to get a little more explosive with your hips. For pregnant mamas, please remember that if you are unsure if you can complete the movement because of balance, strength, or coordination it may not be worth the risk of potentially falling or busting up your shins! For mamas further along in their Postpartum you can try a lower height of box to practice that two foot take off and landing without the extra impact. Focus on your breath and posture throughout the movement and do less reps if that helps you concentrate on good technique and awareness in your body.

SQUATS - If you have a hard time maintaining control and a stable midline in the bottom of the squat or if you find yourself bearing down to get out of the bottom, try subbing a target or assisted squat to shorten the range of motion. A box squat is always a great idea especially during pregnancy to strengthen the posterior chain and balance out the growing belly.

KB SWING - If you notice any coning or pulling in the overhead position of the swing, sub shoulder height or eye level swings and focus on posture and breathing mechanics. If the shape of your body (preggo bellies!) is making the bottom position a little too tight for comfort, you can sub a single arm swing!

SHIFT 090420

SHIFT TIPS_200409

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, PIGEON STRETCH
POST: HIPS OR COOL DOWN FLOW

SHIFT WARM UP

Simple Shift Warm up

SHIFT WORKOUT

AMRAP 15 MIN
10 KB/DB Swing
15 KB/DB Hop Overs
20 Air Squats

Idea Weight for Men: 30-55# Single KB/DB
Idea Weight for Women: 12-25# Single KB/DB

Score: Total Number of Completed Rounds + Any Additional Reps

Goal: 4+ Rounds

For this workout, you'll perform 10 KB/DB swings, then 15 jump overs, followed by 20 air squats until 15 minutes are over!

For the swings you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight to shoulder height. Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!

These should take no more than a minute.

For these DB/KB Hop Overs, you will stand FACING the DB/KB and jump over it. Then you will turn around and jump back over the object. Every jump counts as 1 rep. Try to get these done in 1:30-2:00

You can scale to a line if you are intimidated to go over something. You can also sub a little skip over. If jumping or skipping is out of the questions you can perform a low alternating step up.

For the air squats, you're working to get them done in 2 minutes or less. You will have the feet shoulder width apart with the heels down. Lift the chest and tighten the belly. Reach the butt back and down as you drive the knees out. Ideally you will get your butt lower than your knees at the bottom with the chest up and belly still tight! Drive through the heels and drive the knees out to stand completely.

If you have a tendency to collapse at the bottom you may try using a counter balance. If you have pain or issue in the bottom from current or past injury or issue - you may choose to squat to a slightly higher target. Still focus on heels down, knees out, chest up!

MAMA MODIFICATIONS

DEVIL PRESS - If you feel a lot of pressure in your belly or pelvic floor in the plank position or hopping forward/back, you can step back/forward to a table top or low bear pose or skip the plank/push up. You can also use less weight. If you have to modify the movement too much you may want to sub KB Swings, Sled Push/Pull, Farmer Carry, Thrusters, Wall Balls or Ball Slams so that you can keep moving and keep the heart rate up!

BOX JUMP/JUMP/SKIP OVERS - This is going to be all about managing the impact and pressure to your core and pelvic floor. The SHIFT options for smaller Jump/Skip Overs are good for helping you achieve the stimulus with a little less impact. You can ALWAYS substitute Step Ups if you want zero impact or even KB Swings if you want to get a little more explosive with your hips. For pregnant mamas, please remember that if you are unsure if you can complete the movement because of balance, strength, or coordination it may not be worth the risk of potentially falling or busting up your shins! For mamas further along in their Postpartum you can try a lower height of box to practice that two foot take off and landing without the extra impact. Focus on your breath and posture throughout the movement and do less reps if that helps you concentrate on good technique and awareness in your body.

SQUATS - If you have a hard time maintaining control and a stable midline in the bottom of the squat or if you find yourself bearing down to get out of the bottom, try subbing a target or assisted squat to shorten the range of motion. A box squat is always a great idea especially during pregnancy to strengthen the posterior chain and balance out the growing belly.

KB SWING - If you notice any coning or pulling in the overhead position of the swing, sub shoulder height or eye level swings and focus on posture and breathing mechanics. If the shape of your body (preggo bellies!) is making the bottom position a little too tight for comfort, you can sub a single arm swing!

9520

TIP QUARTER GET UP SEP 5TH 2020

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY - POWER
POST(best after the main workout): SUNS OUT GUNS OUT - BUTTS AND GUTS

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, SPINE STRENGTHENING
POST: DECOMPRESSION SEQUENCE OR COOL DOWN FLOW

* Indicates the original version of the workout. This means when the workout was programmed, this is the version the coach had in mind. We adapt this workout to fit the other equipment variations. As always, pick a version of the workout that works for you, your schedule, and equipment available.

PROGRAM A*

PROGRAM A

WARM UP
Running Warm Up
Full Body Dumbbell Warm Up

WORKOUT

18 Min AMRAP
(As Many Rounds and Reps as Possible in 18 Min)

Run 200 Meters
12 Hang Power Cleans
6 Reps 1/4 Get Ups Right
6 Reps 1/4 Get Ups Left

RX Men: 40# DBs
RX Women: 25# DBs

RX+ Men: 50# DBs+
RX+ Women: 35# DBs+

**Can also do this version with your sandbag and swap the 1/4 get ups with sandbag sit ups if you want!

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 6-9 Rounds

Shoot for 2-3 minute rounds on this one. Choose a load you can go unbroken on the hang power cleans for at least the first few rounds if you wanted to, 12 reps should be under a minute.

For the 200m run, you're working with a minute or less. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

For the DB hang power clean you will deadlift the DBs to the "hang" position at the hips with straight arms. You will have the hands just outside of the legs and the feet are under the hips. You will bend the knees and keep the heels down. Allow a slight hinge at the hips. Keep the arms straight. Stand up hard and fast. Shrug the shoulders. Pull the elbows high as you pull yourself down. Shoot the elbows around and through FAST to allow the DBs to land on the shoulder with the elbows high. You will catch in just a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the weight back to the hips for the next rep.

The 1/4 get up is just the first couple steps of the Turkish get up.

Start on your back. Holding the weight in your right hand, extend your arm straight up in the air. Bend your right knee so your right foot is flat on the floor.

Bring your left arm out to the side about 45°. Keep your right arm vertical for the entire movement. Roll onto your left forearm. Don't allow the left side of your torso sink toward the ground. Then, return with control onto your back. You can also do this unweighted if you need to.

Other options would be V-Ups, weighted (or regular) sit-ups or toes to bar.

Mamas, the shin box flow is a great sub for this one but check out Mama Modifications for the full list.

PROGRAM B

PROGRAM B

WARM UP
Running Warm Up
Barbell Clean Warm Up

WORKOUT

18 Min AMRAP
(As Many Rounds and Reps as Possible in 18 Min)

Run 200 Meters
12 Hang Power Cleans
6 Reps 1/4 Get Ups Right
6 Reps 1/4 Get Ups Left

RX Men: 95# Bar / 40-50# 1/4 Get Up
RX Women: 65-75# Bar / 25-35# 1/4 Get Up

RX+ Men: 115-135#  / 40-50# 1/4 Get Up
RX+ Women: 75-85#  / 25-35# 1/4 Get Up

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 6-9 Rounds

Shoot for 2-3 minute rounds on this one. Choose a load you can go unbroken on the hang power cleans for at least the first few rounds if you wanted to, 12 reps should be under a minute.

For the 200m run, you're working with a minute or less. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

For the hang power clean you will deadlift the bar to the "hang" position at the hips with straight arms. You will have the hands just outside of the legs and the feet are under the hips. You will bend the knees and keep the heels down. Allow a slight hinge at the hips. Keep the arms straight and the bar close to the body. Stand up hard and fast. Shrug the shoulders. Pull the elbows high and outside to keep the bar close as you pull yourself down under it. Shoot the elbows around and through FAST to allow the bar to land on the shoulders with the elbows high. You will catch in a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the bar back to the hips for the next rep.

The 1/4 get up is just the first couple steps of the Turkish get up.

Start on your back. Holding the weight in your right hand, extend your arm straight up in the air. Bend your right knee so your right foot is flat on the floor.

Bring your left arm out to the side about 45°. Keep your right arm vertical for the entire movement. Roll onto your left forearm. Don't allow the left side of your torso sink toward the ground. Then, return with control onto your back. You can also do this unweighted if you need to.

Other options would be V-Ups, weighted (or regular) sit-ups or toes to bar.

Mamas, the shin box flow is a great sub for this one but check out Mama Modifications for the full list.

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up
Total Body Dumbbell Warm Up

WORKOUT

18 Min AMRAP
(As Many Rounds and Reps as Possible in 18 Min)

Bike 15 Cal Men / 11 Cal Women
or
Row 250 Meters
12 Hang Power Cleans
6 Reps 1/4 Get Ups Right
6 Reps 1/4 Get Ups Left

RX Men: 40# DBs
RX Women: 25# DBs

RX+ Men: 50# DBs+
RX+ Women: 35# DBs+

**Can also do this with barbell options listed in Program B - or your Sandbag!

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 6-9 Rounds

Shoot for 2-3 minute rounds on this one. Choose a load you can go unbroken on the hang power cleans for at least the first few rounds if you wanted to, 12 reps should be under a minute.

For the row/bike, you're working with a minute or less. Shorten the distance/calories as needed to fit the time window.

For the DB hang power clean you will deadlift the DBs to the "hang" position at the hips with straight arms. You will have the hands just outside of the legs and the feet are under the hips. You will bend the knees and keep the heels down. Allow a slight hinge at the hips. Keep the arms straight. Stand up hard and fast. Shrug the shoulders. Pull the elbows high as you pull yourself down. Shoot the elbows around and through FAST to allow the DBs to land on the shoulder with the elbows high. You will catch in just a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the weight back to the hips for the next rep.

The 1/4 get up is just the first couple steps of the Turkish get up.

Start on your back. Holding the weight in your right hand, extend your arm straight up in the air. Bend your right knee so your right foot is flat on the floor.

Bring your left arm out to the side about 45°. Keep your right arm vertical for the entire movement. Roll onto your left forearm. Don't allow the left side of your torso sink toward the ground. Then, return with control onto your back. You can also do this unweighted if you need to.

Other options would be V-Ups, weighted sit-ups (you can use your sandbag for these too) or toes to bar.

Mamas, the shin box flow is a great sub for this one but check out Mama Modifications for the full list.

TEAM VERSION

TEAM VERSION

WARM UP
Running Warm Up
Full Body Dumbbell Warm Up

WORKOUT

In Teams of 2 Complete:

20 Min AMRAP
(As Many Rounds and Reps as Possible in 20 Min)

Run 200 Meters (Together)
24 Hang Power Cleans (One Person at a Time)
6 Reps 1/4 Get Ups Right (Each)
6 Reps 1/4 Get Ups Left (Each)

RX Men: 40# DBs
RX Women: 25# DBs

RX+ Men: 50# DBs+
RX+ Women: 35# DBs+

**Can also do this version with your sandbag. Or you can use the barbell options in Program B - or the  bike/row options in Program C.

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 6-9 Rounds

In this version, run together, then take turns on the hang power cleans until you reached a combined total of 24 reps. You can work at the same time on the 1/4 get ups but you both need to complete 6 reps on each side before you leave on the run together.

Shoot for 2:20-3:20 per round.

For the 200m run, you're working with a minute or less. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

For the DB hang power clean you will deadlift the DBs to the "hang" position at the hips with straight arms. You will have the hands just outside of the legs and the feet are under the hips. You will bend the knees and keep the heels down. Allow a slight hinge at the hips. Keep the arms straight. Stand up hard and fast. Shrug the shoulders. Pull the elbows high as you pull yourself down. Shoot the elbows around and through FAST to allow the DBs to land on the shoulder with the elbows high. You will catch in just a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the weight back to the hips for the next rep.

The 1/4 get up is just the first couple steps of the Turkish get up.

Start on your back. Holding the weight in your right hand, extend your arm straight up in the air. Bend your right knee so your right foot is flat on the floor.

Bring your left arm out to the side about 45°. Keep your right arm vertical for the entire movement. Roll onto your left forearm. Don't allow the left side of your torso sink toward the ground. Then, return with control onto your back. You can also do this unweighted if you need to.

Other options would be V-Ups, weighted (or regular) sit-ups or toes to bar.

Mamas, the shin box flow is a great sub for this one but check out Mama Modifications for the full list.

MAMA MODIFICATIONS

RUN/JOG - To avoid the added pressure to the pelvic floor that the impact from running can create, sub: Taps, Row, Bike, Farmer Carry, Sled Push/Drag, Quick Step Ups. If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or scaling the distance that you run so that you can focus on your posture, breathing mechanics, and managing the pressure of your or and pelvic floor.

POWER CLEAN - You could try less weight, going from the hang position or starting with the dumbbells between your feet. For pregnant mamas with bellies that interrupt the most efficient path of the bar, be sure to sub DBs for the bar so you are not training inefficient movement patterns.

1/4 GET UP - This movement can be a great way to practice rolling to the side rather than sitting up like a crunch. If you're uncomfortable lying on your back you can sub Shin box flow, Shin Box to Lunge, Functional Progression 2, DB Windmills, Bear Pose DB Drag

4 Rounds (Not for Time)

10 Deficit Reverse Lunge Right
10 Deficit Reverse Lunge Left
10 Single Leg Deadlift Right
10 Single Leg Deadlift Left

These movements can be done with either a pair of dumbbells or a barbell (on your back for lunges).

Use a weight that will allow you to do all sets unbroken.

Height for deficit should be 3-5"

Score: Weight Used (Use Same Weight for both Movements)

For the deficit reverse lunges you will have your front foot elevated as you step back with the other foot into a reverse lunge. Make sure that you keep the front heel planted and only touch the back knee if you can get that range of motion pain free. Drive through the elevated front heel to stand. Dumbbells will be held at the sides, or you can do a single dumbbell held at the chest - or even a barbell on your back.

For the single leg deadlifts you can hold a dumbbell in each hand, a single dumbbell in both hands, OR a single dumbbell in the hand opposite of the working leg. You could also use a barbell. Hinge forward at the hip, keeping the chest lifted. Allow the knee to bend slightly. Keep the heel down. Go to the ground  with the weight or as far as you can maintain form. Drive through the heel and squeeze the glutes to stand.


4 Rounds

1 Min Pause Alternating Bicycle Crunches

Rest 1 Min

Each Pause should be 2 Seconds

We are looking for elbow to opposite knee for the pause position!

MAMA MODIFICATIONS

DEFICIT REVERSE LUNGE - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller step/less range of motion, or step up or forward instead of step back in the lunge lunge. You can also try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Feel free to sub a squat or goblet squat for the lunges.

SINGLE LEG DEADLIFT - This can be such a great movement for mamas! Focus on good posture, breathing mechanics, and midline stability. If you're pregnant and balance is a struggle because of changes in center or gravity, feel free to sub Sumo Deadlifts or Split Stance Deadlifts.

BICYCLE CRUNCH - If you're working on managing or healing Diastasis, this movement might be too much of a demand on your core. You can always shorten the time/reps/range of motion or modify the movement to support your goals. Functional Progressions (1-4) would be great here! Visit the Members Only Warm Up videos for demos. You can also try Overhead Plate Hold/March, Farmer Carry March, Palloff Press, Dumbbell Windmill, Banded Woodchop. Visit the Mama Modifications Movement Library for Demos!

Full Body Simple Warm Up
Running Warm Up

20 MIN AMRAP
(As Many Rounds and Reps as Possible in 20 Min)

20 Sandbag Over Shoulder
200 M Burden Run
20 Alt Sandbag Slam
200 M Burden Run
20 Bent Over Sandbag Slam
200 M Burden Run

Idea Sandbag Weights:
Men: 50-70#
Women: 25-45#

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 3 Rounds +

20 minutes -- PACE YOURSELF!

For the sandbag over the shoulder - technique will vary slightly depending on what type of bag you have. BUT - in general you want the bag between your feet. Feet are roughly shoulder width apart with the heels down. Hinge at the hip and bend the knees enough to try and get at least your hands and part of your forearms under the bag. Lift your chest and tighten your belly. Drive through your heels as you lift the bag. Pull it in close to your body. Stand up hard and fast and roll the bag over your torso - finishing over the shoulder. USE THE POWER FROM YOUR LEGS!!!

For the burden run, clean and jerk the sandbag onto your back rack so it's on your shoulders with your hands holding it on both sides.

As you run, keep your chest up and eyes forward. Take smaller steps to reduce the impact on your knees and back.

The sandbag slam starts with the bag on the ground between your feet. Grip the sides of the bag and clean it to your right shoulder. Step forward with your left foot, use your hips to slam the bag straight down to the ground.

The goal is to slam the bag down as hard as possible using power from forward rotation of your hips.

Set up and bring the bar to your left shoulder and repeat.

For the bent over slams, set up with your feet shoulder with apart. Push your hips back, chest up slightly, belly tight and back is flat. Take a neutral grip or no-handle grip on the bag. You will maintain a hinged position as you pull the bag to your chest. Keep your belly tight as you aggressively extend your arms toward the floor and slam the bag back to the ground. The power comes from the speed at which you can push the bag away from you. So keep your base tight and think FAST with the arms.

Front Squat (5 x 5 (Every 2 Min for 10 Min))

Rest 2 Min Before Chin Up Portion.

So it's 5 reps every 2 minutes for 10 minutes, totaling 5 sets.

Front Squats should be heavy, take 10-15 minutes to build up to 80-85% of your 1RM, then keep the load the same for all 5 working sets.

For front squats, make sure the bar is resting on the shoulders with a loose fingertip grip and elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight!

Reach the butt back and down trying to keep the elbows and chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee. Do not collapse in this position. Do not go so low that the back starts to round.

To stand, lead with the chest and elbows - keeping the bar on the shoulder and not out in front. Stand fully for each rep.


Every 30 Seconds for as long as you can last (up to 10 Min)

3-5 Unbroken Chin Ups

Score is total reps when you can no longer keep up your unbroken sets.

Choose a variation on the chin up that will allow you to knock 3-5 reps fairly easily. Once you do a few sets, they are going to get very difficult and you'll want to be able to last at least 5 minutes (that's 10 sets!)

For the chin up you will use a supinated grip, meaning palms facing toward you. So use that same grip even if doing banded, bent rows, ring rows, etc.

Keep the movement strict and maintain engagement through your abs the whole time!

7 Min Kipping Dip Practice

Perform sets of 3-5 dips with a pause at the bottom.

Use this pause to work on timing of the kip if you have the strength to do it!

For this portion - if you are able to do a dip without assistance, the goal will be to pause and practice the timing of the knee up - press and kick.

Think of the knee up giving a LITTLE upward momentum at which time you will start the press. Use the kick down to help you finish the press and lock out! See video fo example of timing!

If you are unable to perform unassisted kipping dips - no problem. You may practice sets of 3-5 banded dips, jump and slow lower dips, or even between box/bench dips. No matter what you choose make sure you practice that pause at the bottom for this drill.

Also make sure we are working the full range of the movement. Get the shoulder below the elbow at the bottom. Lock out completely at the top!


Get as far as you can in 7 Min:

1 Toe to Bar
1 Pull Over
2 Toes to Bar
1 Pull Over
3 Toes to Bar
1 Pull Over...

See below for scaling options!

Score is total reps of both combined!

Remember for the pull over - that you pull up and try to get those hips as close to the bar as possible, then as your legs come over the bar, the weight of them should pull your upper body around!

If you need to - add a little speed and a whip to the pull up and leg over portion. Nothing too crazy though. To come down you can either roll back over or just push back and away and swing through like a bar muscle up.

If you are not ready to/are unable to do an unassisted pull over you may do a jumping pull over. Please make sure what you are jumping off of is stable, and make sure that you are confident and strong enough to stabilize on top of the bar if you are going to do this version.

If you are uncomfortable still you may choose to do a jumping chest to bar or even  slow lower pull up to start to work on that LONGER pulling strength.

For the toes to bar you may sub to knees up!

Shoulder Warm Up

Part A

10 Min EOMOM
(Every OTHER Minute on the Minute for 10 Min)

10 Close Grip DB Bench Press

Then

Part B

3 Round Superset
(Rest 30s to 1 Min Between Movements)

10-12 Dumbbell Flys
10-12 Skull Crushers
12-15 Wide Hands Out Push Ups
12-15 Diamond Push Ups

Movements are slow and controlled with 1 second pause on both ends, stay engaged the whole time.

Score: Enter Weight for Bench Press. (Note other weights in comments)

For close grip DB Bench, lie down on the bench with the dumbbells on your chest, palms facing toward each other, elbows tight to the body. Draw your shoulder blades down into the bench and keep them pulled back even as you press up. Keep the DBs closer than shoulder width apart and press straight up until your arms are fully extended and perpendicular to the floor. Lower the DBs with control back to your chest.

For the flys, lie face up on the bench with arms extended straight up in the air. Keep your belly tight, avoid arching your back as you lower your arms out wide. You can keep a very slight bend in your elbows. Return the DBs back to your starting position.

For the skull crushers keep the shoulders back and down and bend only from the elbow - bringing the bar or dumbbells close to your "skull". Really extend the elbow hard at the top!

For the wide grip push ups, take your hands out a good bit wider than shoulder width. Maintain a rigid plank position. Lower your chest and thighs to the floor. Keep everything tight and press straight back up until your arms are straight.

For the diamond push ups, place your hands together with thumbs and index fingers touching to form a diamond shape.

Do push ups from your knees or elevate your hands if you need to, in order to keep your body tight and get that full range of motion!

Part 1:

Every Other Min for 12 Min
(6 Sets Total)

3 Squat Cleans
2 Thrusters
1 Jerk

Rest 3 Min Before Part 2

Score: Heaviest Weight Used

Goal: Do the whole complex unbroken - heavy but with good movement!

All sets should be heavy. Warm up before starting the clock!

Perform all 6 reps without putting the bar down. Stand up out of the squat clean and then go into the thrusters. Lower to your shoulders after the 2nd thruster THEN hit the jerk!

For the squat clean you will start with the bar on the ground. Hands will be outside the legs with about a hip width stance with the feet!

You will have a slight bend in the knee, heels down, arms straight, bar close to the body, chest up.

Stand keeping the arms long and bar close to the body. Drive through the heels and pick up speed after you pass the knees. Almost jump with the bar as you shrug the shoulders, and pull yourself underneath as the elbows shoot through and the bar lands on the shoulder. You will land in the bottom of the squat with the elbows high. Knees are out, heels are down, chest is up. Do not collapse in this position.

To stand, lead with the chest and elbows. Stand fully for each rep.

For the thrusters the bar will be on the shoulders with the elbows high. Feet under shoulders, heels down. You will reach butt back and down and get to the bottom of the squat with the bar on the shoulders and keeping the elbows high. Stand hard and fast to pop the bar off of the body. Move the face out of the way and press the bar straight up. Keep belly tight and finish locked out overhead.

Push Jerks start with bar on the shoulders in front of you, elbows high. Your feet are under your hips and your heels are down.

Dip keeping the heels down into a quarter squat. Keep the chest up. Stand up hard and fast. Drive the power from the legs into the bar.

As the bar travels up, push your body down to receive it with arms locked out overhead in a partial squat. Stand up all the way.

You could also go with a split jerk on this one.


Part 2:

Every Other Min for 12 Min:
(6 Sets Total)

1 Squat Clean
2 Thrusters
3 Jerks

Score: Heaviest Weight Used

Goal: Doing the whole complex without having to break

(You may need to lower the weight for this part - or you may be able to use the same weight from Part 1.  All depends on your overhead and pressing strength)

RUN VERSION

Run Version

2 Rounds

Run 800 Meters - HARD
2 Min Recovery Jog
Run 600 Meters - HARD
2 Min Recovery Jog
Run 400 Meters - HARD
2 Min REST

Goal: Hold similar pace for all of the efforts. Round 2 should take same time as Round 1!

Score time is TOTAL time including slow jogs and the first 2 min rest. Clock stops after second 400.

Hard = really uncomfortable but sustainable for the time assigned.

Recovery Jog = not walk

Rest = Stop

No rest until the end of the round - so move straight from the HARD pace to the RECOVERY pace without stopping!


Run Version No Distance Measured:

2 Rounds

Run 4 Min - HARD
2 Min Recovery Jog
Run 3 Min - HARD
2 Min Recovery Jog
Run 2 Min - HARD
2 Min REST

Goal: Hold similar pace for all of the efforts. Measure the total distance for a score if possible.

Hard = really uncomfortable but sustainable for the time assigned.

Recovery Jog = not  walk

Rest = Stop

No rest until the end of the round - so move straight from the HARD pace to the RECOVERY pace without stopping!

ROW VERSION

Row Version

2 Rounds

Row 1000 Meters - HARD
2 Min Recovery Row Slow
Row 750 Meters - HARD
2 Min Recovery Row Slow
Row 500 Meters - HARD
2 Min REST

Goal: Hold similar pace for all of the efforts. Round 2 should take same time as Round 1!

Score time is TOTAL time including slow recovery rows and the first 2 min rest. Clock stops after second 500.

Hard = really uncomfortable but sustainable for the time assigned.

Row Slow = at least keep the screen on....

Rest = Stop

No rest until the end of the round - so move straight from the HARD pace to the RECOVERY pace without stopping!

BIKE VERSION

Bike Version

2 Rounds

Bike 4 Min - HARD
2 Min Recovery Spin
Bike 3 min - HARD
2 Min Recovery Spin
Bike 2 Min - HARD
2 Min REST

Goal: Hold similar pace for all of the efforts. Round 2 should get you same number of cals as Round 1!

Score time is TOTAL calories including those from the slow recovery spins. Stop counting cals after second 2 Min Bike.

Hard = really uncomfortable but sustainable for the time assigned.

Recovery Spin = keep moving but very very chill.

Rest = Stop

No rest until the end of the round - so move straight from the HARD pace to the RECOVERY pace without stopping!

The Vault "OCHO"

The Vault "OCHO" Daily Subs and Mods

The Vault "OCHO" Tip

The Street Parking Vault is BACK!!!! (This is now Week 8!!)

If you were here for the first go-round and earned all 25 - now is the time to re-test and see if you can improve your scores!

If you were around for SOME of the first round but missed some in the beginning - or maybe just forgot to log somewhere during the series - here is your chance to make up the weeks you missed to earn your shirt!

If you are new to the Vault - here's the info you need to know:

Welcome to the Street Parking Vault.

This is the workout of the day today - but also the EIGHTH workout in the 25 weekly workout series - The Street Parking Vault! Perform ANY VERSION (including SHIFT) of this workout and record your score before 5pm PST on Saturday - Aug 29 to receive credit for participating this week!

The 25 Vault workouts will each come up TWICE per year. Collect a score in the weekly time window for all 25 - and get a can't be bought Street Parking Vault T-Shirt! For more info - check out the Members Only Website!

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY - POWER
POST(best after the main workout): BUTTS AND GUTS
SWAP(skip the main workout and do one of these instead): SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, COUCH STRETCH
POST: NECK AND SHOULDER RELIEVER, POSTERIOR CHAIN RELEASE

* Indicates the original version of the workout. This means when the workout was programmed, this is the version the coach had in mind. We adapt this workout to fit the other equipment variations. As always, pick a version of the workout that works for you, your schedule, and equipment available.

---

PROGRAM A

PROGRAM A

WARM UP
Pull Up Warm Up
Dumbbell Clean Warm Up

WORKOUT

Street Parking Vault: Dumbbell "OCHO"

4 Rounds

Each Round is a 3 Min AMRAP
(As Many Rounds and Reps as Possible)

6 Pull Ups
6 Dumbbell Hang Squat Cleans

Rest 1 Min Between Each 3 Min AMRAP

RX Men: 40# DBs
RX Women: 25# DBs

RX+ Men: 50# DBs  / Take Reps up to 8 + 8
RX+ Women: 35# DBs / Take Reps up to 8 + 8

Strict Pull Up Option: Lower reps to 3 - 6 Strict Pull Ups every round.

Score: Total Number of Completed Rounds (6-6) + Any Additional Reps From all 4 AMRAPS combined.
Goal: 16 Total Rounds

So just to clarify the scoring, let's say in the first round you get 3 rounds plus 11 additional reps. Then in the other rounds you get 4 rounds plus 3 reps, 4 rounds plus 7 reps, and 3 rounds plus 10 reps. Your score would be total rounds: 3 + 4 + 4 + 3 = 14 plus any additional reps: 11 + 3 + 7 + 10 = 31.

Moral of the story is you have to average at least 4 rounds per 3 min AMRAP in order to hit the goal of 16 total rounds! Choose your load and pull up variation to allow for this!

For the pull ups you may do strict, kipping/butterfly or ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available.

Banded isn't the BEST option for this workout because it takes time getting in and out and we want quick transitions today.

Whatever you choose make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top.

For the hang squat clean you will deadlift the DBs to the hips with hands just outside the legs. Your feet are between hip and shoulder width, heels down. Stand tall. Tighten the belly. Arms straight. Reach the hips back slightly and bend the knees to dip. Keep the DBs back and arms straight. Stand up hard and fast! Shrug the shoulders. Pull the DBs up the body with the elbows high and back and pull YOURSELF DOWN at the same time. You will rotate the elbows around and through FAST to allow the DBs to land on the shoulders in the bottom of the squat.

In this squat position heels are down, knees out, chest up, belly tight, butt lower than knees, no plopping or rounding, elbows high! Drive through the heels and drive knees out to stand. Lead with chest and elbows, stand fully to complete each rep. For the next rep you will lower the DBs back to the hips.

PROGRAM B*

PROGRAM B

WARM UP
Pull Up Warm Up
Barbell Clean Warm Up

WORKOUT

Street Parking Vault: Barbell "OCHO"

4 Rounds

Each Round is a 3 min AMRAP
(As Many Rounds and Reps as Possible in 3 Min)

6 Pull Ups
6 Hang Squat Cleans

Rest 1 Min after each 3 Min AMRAP

RX Men: 95#
RX Women: 65#

RX+ Men: 115#+ /  take reps up to 8 + 8
RX+ Women: 75#+ /  take reps up to 8 + 8

Strict Pull Up Option: Lower reps to 3-6 Strict Pull Ups every round.

Score: Total Number of Completed Rounds (6-6) + Any Additional Reps From all 4 AMRAPS combined.
Goal: 16 Total Rounds

So just to clarify the scoring, let's say in the first round you get 3 rounds plus 11 additional reps. Then in the other rounds you get 4 rounds plus 3 reps, 4 rounds plus 7 reps, and 3 rounds plus 10 reps. Your score would be total rounds: 3 + 4 + 4 + 3 = 14 plus any additional reps: 11 + 3 + 7 + 10 = 31.

Moral of the story is you have to average at least 4 rounds per 3 min AMRAP in order to hit the goal of 16 total rounds! Choose your load and pull up variation to allow for this!

For the pull ups you may do strict, kipping/butterfly or ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available.

Banded isn't the BEST option for this workout because it takes time getting in and out and we want quick transitions today.

Whatever you choose make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top.

For the hang squat clean you will deadlift the bar to the hips with hands just outside the legs. Your feet are between hip and shoulder width, heels down. Stand tall. Tighten the belly. Arms straight. Reach the hips back slightly and bend the knees to dip. Keep the bar close and arms straight. Stand up hard and fast! Shrug the shoulders. Pull the bar up the body with the elbows high and outside and pull YOURSELF DOWN at the same time. You will rotate the elbows around and through FAST to allow the bar to land on the shoulders in the bottom of the squat.

In this squat position heels are down, knees out, chest up, belly tight, butt lower than knees, no plopping or rounding, elbows high! Drive through the heels and drive knees out to stand. Lead with chest and elbows, stand fully to complete each rep. For the next rep you will lower the barbell back to the hips.

PROGRAM C

PROGRAM C

WARM UP
Pull Up Warm Up
Dumbbell Clean Warm Up

WORKOUT

Street Parking Vault: Sandbag "OCHO"

4 ROUNDS

Each Round is a 3 min AMRAP
(As Many Rounds and Reps as Possible in 3 Min)

6 Pull Ups
6 Sandbag Hang Squat Cleans

Rest 1 Min after each 3 Min AMRAP

Idea Sandbag Weights:
Men: 50-70#
Women: 25-45#

RX+ Men/Women: take reps up to 8 + 8

Strict Pull Up Option: Lower reps to 3-6 Strict Pull Ups every round.

Score: Total Number of Completed Rounds (6-6) + Any Additional Reps From all 4 AMRAPS combined.
Goal: 16 Total Rounds

So just to clarify the scoring, let's say in the first round you get 3 rounds plus 11 additional reps. Then in the other rounds you get 4 rounds plus 3 reps, 4 rounds plus 7 reps, and 3 rounds plus 10 reps. Your score would be total rounds: 3 + 4 + 4 + 3 = 14 plus any additional reps: 11 + 3 + 7 + 10 = 31.

Moral of the story is you have to average at least 4 rounds per 3 min AMRAP in order to hit the goal of 16 total rounds! Choose your load and pull up variation to allow for this!

For the pull ups you may do strict, kipping/butterfly or ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available.

Banded isn't the BEST option for this workout because it takes time getting in and out and we want quick transitions today.

Whatever you choose make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top.

For the hang squat clean you will deadlift the sandbag to the hips. Your feet are between hip and shoulder width, heels down. Stand tall. Tighten the belly. Arms straight. Reach the hips back slightly and bend the knees to dip. Keep the sandbag close and arms straight. Stand up hard and fast! Shrug the shoulders. Pull the sandbag up the body and pull YOURSELF DOWN at the same time. You will rotate the elbows around and through FAST to allow the sandbag to land on the biceps in the bottom of the squat.

In this squat position heels are down, knees out, chest up, belly tight, butt lower than knees, no plopping or rounding, elbows high! Drive through the heels and drive knees out to stand. Lead with chest and elbows, stand fully to complete each rep. For the next rep you will lower the sandbag back to the hips.

MAMA MODIFICATIONS

PULL UPS - For managing the pressure of the core and pelvic floor during Early Pregnancy or later on in the Rebuilding stages of PP sub: strict pull ups or banded pull ups. To avoid any coning in the belly during 2nd/3rd Trimester or Rehab stage of PP, while hanging from the bar sub: Ring Rows, Bent Over Rows, Banded Lat Pull Downs, Banded Woodchop, Banded Lat Pull Downs, DB/KB Front Raises. Kipping Pull Ups should only be added back into the later stages of Rebuilding in PP once the rehab is complete and athlete shows proficiency in strict movements.

SQUAT CLEAN - You could try less weight, going from the hang position or starting with a wider stance and the dumbbells between your feet. For pregnant mamas with bellies that interrupt the most efficient path of the bar, be sure to sub DBs for the bar so you are not training inefficient movement patterns.

GOBLET SQUATS - If you have a hard time maintaining control and a stable midline in the bottom of the squat or if you find yourself bearing down to get out of the bottom, try subbing a target or assisted squat to shorten the range of motion. A box squat is always a great idea especially during pregnancy to strengthen the posterior chain and balance out the growing belly.

The Vault "OCHO" Shift Demo

Ocho_Shift_SubsandMods

The Vault "OCHO" Shift Tip

The Street Parking Vault is BACK!!!! (This is now Week 8!!)

If you were here for the first go-round and earned all 25 - now is the time to re-test and see if you can improve your scores!

If you were around for SOME of the first round but missed some in the beginning - or maybe just forgot to log somewhere during the series - here is your chance to make up the weeks you missed to earn your shirt!

If you are new to the Vault - here's the info you need to know:

Welcome to the Street Parking Vault.

This is the workout of the day today - but also the EIGHTH workout in the 25 weekly workout series - The Street Parking Vault! Perform ANY VERSION (including SHIFT) of this workout and record your score before 5pm PST on Saturday - Aug 29 to receive credit for participating this week!

The 25 Vault workouts will each come up TWICE per year. Collect a score in the weekly time window for all 25 - and get a can't be bought Street Parking Vault T-Shirt! For more info - check out the Members Only Website!

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, COUCH STRETCH
POST: NECK AND SHOULDER RELIEVER, POSTERIOR CHAIN RELEASE

SHIFT WARM UP

Simple Shift Warm Up
Squat Warm Up

SHIFT WORKOUT

4 Times You Will Complete:

4 Rounds

8 Ring/TRX Rows (or single arm bent over rows - 8 each side)
8 Goblet Squats

Rest 1 Min after each 4 round set.

Idea weight for Men: 35-55# Single KB or DB
Idea weight for Women: 12-25# Single KB or DB

Score: Total Time (including rest minutes)
Goal: Under 20 MinSo the way this works is this - you will complete 4 rounds of the 8 + 8 - then rest 1 min. Repeat 3 more times!

If you are doing the TRX/Ring/Bar in Rack option - just remember that the more parallel your body is to the ground - the more difficult these become. Make sure you start with straight arms at the bottom - keep the body rigid and belly tight - and pull all of the way to your chest at the top.

For the single arm bent over rows you will lean over against the wall, on a bench, the back of the couch - whatever. Hold a single dumbbell/kb in one hand and let it hang from the shoulder, but pull the shoulder back. Then with the chest lifted  - pull the weight to the rib cage area with the elbow going back. This isn't meant to be done fast and jerky. Control the up and then show control as you lower down. You will complete 8 on each side.

If your weight feels too heavy you may choose to do an upright row (8 reps) using both hands.

For the Goblet Squat you will hold the weight at the chest/shoulders. Feet are shoulder width apart with the heels down. Lift the chest and tighten the belly. Reach the butt back and down. Keep the heels down as you drive the knees out. Ideally you will get the butt lower than the knees at the bottom with heels down, knees out, and chest up! Drive through the heels to stand!

If you need to - you can do these with no weight in order to get all of the way down and keep good position. Or if injury/issue prevents this you may squat to a slightly higher target!

MAMA MODIFICATIONS

PULL UPS - For managing the pressure of the core and pelvic floor during Early Pregnancy or later on in the Rebuilding stages of PP sub: strict pull ups or banded pull ups. To avoid any coning in the belly during 2nd/3rd Trimester or Rehab stage of PP, while hanging from the bar sub: Ring Rows, Bent Over Rows, Banded Lat Pull Downs, Banded Woodchop, Banded Lat Pull Downs, DB/KB Front Raises. Kipping Pull Ups should only be added back into the later stages of Rebuilding in PP once the rehab is complete and athlete shows proficiency in strict movements.

SQUAT CLEAN - You could try less weight, going from the hang position or starting with a wider stance and the dumbbells between your feet. For pregnant mamas with bellies that interrupt the most efficient path of the bar, be sure to sub DBs for the bar so you are not training inefficient movement patterns.

GOBLET SQUATS - If you have a hard time maintaining control and a stable midline in the bottom of the squat or if you find yourself bearing down to get out of the bottom, try subbing a target or assisted squat to shorten the range of motion. A box squat is always a great idea especially during pregnancy to strengthen the posterior chain and balance out the growing belly.

82520

TIP DB RENEGADE ROW AUG 25TH 2020

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY
POST(best after the main workout): BUTTS AND GUTS
EITHER(can be warm up or finisher): GYMNASTICS
SWAP(skip the main workout and do one of these instead): ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, QUADS/IT BAND
POST: CALVES/ANKLES, CHEST OPENER

* Indicates the original version of the workout. This means when the workout was programmed, this is the version the coach had in mind. We adapt this workout to fit the other equipment variations. As always, pick a version of the workout that works for you, your schedule, and equipment available.

PROGRAM A*

PROGRAM A

WARM UP
Running Warm Up
Upper Body Dumbbell Warm Up

WORKOUT

4 Rounds

Run 400 Meters
8 Push Up + Renegade Rows
16 Burpees

Rest 1 Min Between Rounds

RX Men: 40# DBs
RX Women: 25# DBs

RX+ Men/Women: 5 Rounds

ONLY allowed to do 5 rounds IF you finish the first 4 Rounds under 5 Min EACH TIME (this does not include the 1 min rest).

Score: Slowest Round ONLY
Goal: Under 6 Min

Choose a variation on the renegade rows you can complete in about a minute or less. Burpees should take less than 2 minutes. If the first round is taking longer, use one of the modifications below!

For the 400m run, you're working with 2:00-2:30. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

Each rep of the renegade row will be push up + row right + row left.

For the push up we want to see a rigid body position. No sagging hips or snaking. You will keep the belly tight. Hands are on the dumbbells. Go to the knees if you need to.

Chest and thighs touch the ground at the bottom. Lock out completely at the top.

For the rows you will stay in the plank/top of the push up. You will row one dumbbell to the rib cage by pulling the elbow back. Try to avoid rotating very much. Pull the dumbbell all of the way up for each rep then lower under control.

If you are struggling to maintain a tight plank position as you pull, trying lowering the weight or modifying to shoulder taps. You could even do a SUPPORTED single arm DB row by planting one hand against the wall and rowing 1/2 the reps with one arm, then switch and finish with the other.

Burpees start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead!

Modify by elevating your hands on a box or bench.

PROGRAM B

PROGRAM B

WARM UP
Running Warm Up
Full Body Simple Warm Up

WORKOUT

4 Rounds
Run 400 Meters
16 Push Ups
16 Bent Over Rows
16 Burpees

Rest 1 Min Between Rounds

RX Men: 95#-115#
RX Women: 65#-75#

RX+ Men/Women: 5 Rounds

ONLY allowed to do 5 rounds IF you finish the first 4 Rounds under 5 Min EACH TIME (this does not include the 1 min rest).

Score: Slowest Round ONLY
Goal: Under 6 Min

Choose a variation on the renegade rows you can complete in about a minute or less. Burpees should take less than 2 minutes. If the first round is taking longer, use one of the modifications below!

For the 400m run, you're working with 2:00-2:30. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

For the push up we want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width. Squeeze your butt, your thighs and your belly. No sagging hips or snaking.

Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight.

To maintain these good positions throughout, you may need to go from the knees or elevate your hands.

Set up for the bent over row by deadlifting the bar to just below the knee. From here, keeping the torso position set and the chest lifted - pull the elbows back and bring the bar to just below the chest. Keep the belly tight. Bring the bar back to just below the knee with the arm straight at the bottom. No kipping or pulling your CHEST down!

Burpees start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead!

Modify by elevating your hands on a box or bench.

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up
Upper Body Dumbbell Warm Up

WORKOUT

4 Rounds
Bike 30 Cal Men / 22 Cal Women
or
Row 500 Meters
8 Push Up + Renegade Rows
16 Burpees

Rest 1 Min Between Rounds

RX Men: 40# DBs
RX Women: 25# DBs

RX+ Men/Women: 5 Rounds

ONLY allowed to do 5 rounds IF you finish the first 4 Rounds under 5 Min EACH TIME (this does not include the 1 min rest).

Score: Slowest Round ONLY
Goal: Under 6 Min

**Can also do this version with the push ups and bent over rows shown in Program B

Choose a variation on the renegade rows you can complete in about a minute or less. Burpees should take less than 2 minutes. If the first round is taking longer, use one of the modifications below!

Also, the rowing option could be pretty rough for this one.

For the row/bike, you're working with 2:00-2:30. Shorten the distance/calories as needed to fit the time window.

Each rep of the renegade row will be push up + row right + row left.

For the push up we want to see a rigid body position. No sagging hips or snaking. You will keep the belly tight. Hands are on the dumbbells. Go to the knees if you need to.

Chest and thighs touch the ground at the bottom. Lock out completely at the top.

For the rows you will stay in the plank/top of the push up. You will row one dumbbell to the rib cage by pulling the elbow back. Try to avoid rotating very much. Pull the dumbbell all of the way up for each rep then lower under control.

If you are struggling to maintain a tight plank position as you pull, trying lowering the weight or modifying to shoulder taps. You could even do a SUPPORTED single arm DB row by planting one hand against the wall and rowing 1/2 the reps with one arm, then switch and finish with the other.

Burpees start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead!

Modify by elevating your hands on a box or bench.

MAMA MODIFICATIONS

RUN/JOG - To avoid the added pressure to the pelvic floor that the impact from running can create, sub: Taps, Row, Bike, Farmer Carry, Sled Push/Drag, Quick Step Ups. If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or scaling the distance that you run so that you can focus on your posture, breathing mechanics, and managing the pressure of your or and pelvic floor.

PUSH UP + RENEGADE ROW - If you notice coning/doming in the plank position or if you find yourself straining to breathe or bearing down forcefully into your belly or pelvic floor, sub an elevated push up with hands on box, bench, wall, table, etc. or sub floor press, or bench press. For the renegade rows you can try these from the knees or separate the movements and do elevated push ups and bent over rows. You might also want to use the SHIFT version of the movement with Push Up+Tap+Tap

BURPEES - Pay attention to any coning or doming you have in the plank position of the burpee or any sensation of pressure on your pelvic floor as you hop back or hop forward. Feel free to sub: No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull