Full Body Simple Warm Up
Squat Warm Up

5 Rounds

10 Sandbag step overs (L)
5 Bear complex reps
10 Sandbag step overs (R)
5 Bear complex reps

RX Men: 50-60#
RX Women: 30-40#

Box Height Estimate: 20-24" Men/ 16-20" Women

1 Bear Complex Rep = Power Clean + Front Squat + Push Press + Back Squat + Push Press

For those of you with a heavier sandbag, if unable to adjust the weight, feel free to decrease the reps to 7 step overs/3 Bear complex meet the goal time.

Goal time: 20 Min

We have a twist on the step over in this one so make sure you move carefully as you get more comfortable with the movement, breathe and keep your belly tight. WATCH THE DEMO video if you haven't seen it already!

For the sandbag step overs: First, clean the bag to your right shoulder. Make sure you are stable and the bag is secure on your shoulder. Plant your left hand on the box. Step your right foot on to the box. Keep your belly tight as you pick up your left foot and step it through to the other side of the box. Step your right foot to the floor, stand up all the way, turn and repeat from the other side.

Modify by lowering the weight or box height. Possible subs are Sandbag Step Ups, Sandbag Step Up Over or try it with a dumbbell in one hand.

The weight you choose should allow you to be CAPABLE of doing all  reps of the Bear Complex unbroken. Doesn't mean you have to - just means you could if you wanted to.

For those complexes. You have a few options: You can do it as written - Squat Clean
- Thruster
- Back Squat
- Back Rack Thruster

OR

You can do:
- Power Clean
- Front Squat
- Push Press or Jerk
- Back Squat
- Push Press or Jerk

Do not RUSH through these reps. Get set up well for the clean. Keep the back flat and focus on a great clean (either version).

If you are doing a thruster, make sure the sandbag is on the shoulders, heels are down, knees are out. Feed the press with the drive from the legs.

When lowering onto the back - BE CAREFUL and absorb the catch with the knees! Then make sure you are reset before squatting.

Reach the butt back and down, keep the heels down and chest up. Feed the press with the leg drive for this thruster or push press/jerk too!

Bench Press (5-5-3-3-3-1-1-1-1)

So today you are working up to some super heavy singles on the bench. Only do this if you have someone to spot you or some sort of safety net!

This workout would be great to combine with the Suns Out Guns Out this week and you can go lighter or eliminate the dumbbell bench in that part if you want!

Ok so, for this the goal is to go up in weight each time. Rest 2-3 min between sets. The first set of 5 is heavy but manageable. The second set is a really rough set of 5.

First set of 3 is just a little heavier than the last set of 5...and so on.

Make sure you can have your heels on the ground for these even if you need to put plates on the floor by your bench! For these reps - pull the shoulder blades back and down. Make sure as the bar is lowering to the chest that the elbows go back and the grip is similar to the width you would use for going over head - don't go super wide. Touch the chest at the bottom. Lock out completely at the top.

If you don't have a spot and still want to bench - just don't do the singles. Do 9 sets of 5 at a safe weight.

400 Meter Heavy Object Carry for Time

If the object is super heavy - Men 80-100# or more / Women 60-70# or More - you can bear hug the object.

If you don't have a sandbag/ball or something that heavy you will hold a plate or something in your hands at a 90 degree angle at the waist and walk.

You may also choose to carry the bar in the front or back rack and walk.

This is to gain strength in the upper back and midline!

Do your best to keep your lower belly engaged. Avoid letting your hips sag forward to counter the load. Take deep breaths.

EMOM x 7 min
(Every Minute on the Minute for 7 minutes)

10-sec Active Hang
5 Scap Pull Ups
5 Kip Swings

If you complete all the work within the minute, count that as a round toward your score. Max is 7.

For the Active Bar Hang, begin hanging from the pull-up bar, with a shoulder width grip (hands will be shoulder width apart). Engage the lats by pulling the shoulders down. There should be sizable space between the tops of your shoulders and your ears. Tighten the core by pulling your belly button into your spine. This will help flatten out the lower back, setting you in a hollowed position. Squeeze the glutes and round the hips under to further engage the core. Keep your legs as tight as possible by squeezing the quads, and pointing your toes.

For the Scap Pull Ups, begin in a dead hang on the bar, with your hands shoulder width apart. Engage the lats by "pulling down on the bar", creating as much space as possible between your shoulders and ears. Hold for two seconds. Lower back down into your dead hang position.

For the Kip Swings, begin in a dead hang on the bar, with your hands shoulder width apart. Engage the lats by "pulling down on the bar", creating as much space as possible between your shoulders and ears. With your legs long and toes pointed, pull against the bar as you swing your feet back. Once your head and chest are forward, press into the bar as you swing your feet forward. Pull on the bar again once your torso is behind the bar. Note: Smaller and tighter positions are better than larger, out of control positions! Make sure you are fully engaged.

Handstand Hold (Max Effort)

Log your reps as however many seconds you held for. That may mean converting minutes to seconds (Total # of Full Minutes Completed x 60 + Any Additional Seconds - So if I held for 2:13, it's 2 x 60 = 120, + 13 = 133 seconds)

Handstand hold can be against the wall or free standing. If you are just getting comfortable with inversions, try going into a pike hold with your feet up on a box.

Stack your hips as directly over your shoulders as you possibly can. Be sure to keep your quads and butt squeezed tight. Imagine you're tucking your ribcage into your belly button. Continuously press your hands into the floor, driving your shoulders into your ears. Keep your chin tucked and head neutral.

4 Rounds FOR QUALITY

15 Kipping Pull Ups
30-sec L-Sit (or V-Sit)
0.5x Time of Max Effort Handstand Hold

Rest 1 minute between Rounds

The goal for these kipping pull ups is to improve your stamina so, ideally, they should be done in no more than 2 sets. If you would need to break these 15 up more than twice, consider reducing the total # of reps to something you CAN do in two sets. (For instance, if you know you could do two sets of 5 but that would be your limit, reduce to 10 reps). If you can only do 1-2 reps at a time, your goal today should be to squeeze out a rep or two more. Do this 3-4 times before moving onto the next movement.

For the L-Sit, set up parallettes, stacks of plates, boxes, or chairs just outside of hip-width apart. Stand inside of your supports and place your hands onto them. Pressing into the supports to create space between your shoulders and ears, lift your feet from the ground and reach your legs out in front of you. Ideally, you'll lock your knees out, squeezing your quads tight and pointing your toes. You can bend at the knees and/or tuck them closer to your belly to make this more accessible.

If you choose to do the V-Sit, it's the same idea as the L-Sit except you'll be seated on the ground with a kettlebell or dumbbell in front of you. You'll extend your legs up over the weight, working hard to sit up tall and keep your spine long.

For the handstand hold, you'll cut your max effort hold in half and complete that time at the end of each round. So if your max effort hold is 2:30, you'll hold for 1:15 each round. You can accumulate that time if you need to. All the same points of performance apply.

Bicep Giant Set

3-5 Sets
10 DB Preacher Curls Right
10 DB Preacher Curls Left
20 Alternating Hammer Curls
1 Min Light Weight / Empty Barbell Curls

Minimal Rest Between Movements. Rest as needed between rounds!

Score is weight used for Preacher Curls

If you don't have something to rest against for the preacher curls, you may sub seated concentration curls - elbow on the inside of the knee!

Make sure for all 3 types of curls you open the elbow joint completely at the bottom of each rep!

Shoulders Super Set

3-5 Rounds
20 Alternating DB Front Raise
10 DB Side Lateral Raise

Use same weight for both if possible.

No rest between movements. Rest as needed between rounds.

For the front raise you will alternate arms for each rep. Bring the dumbbell from the hip pocket position to straight out in front of the shoulder with the palm facing down. Allow a slight bend in the elbow.

You will also allow a slight bend in the elbow for the lateral raises. For these you will start with the dumbbells at the pocket position out to the side (and maybe slightly in front).

Tall Jerk (4 x 4)

Starting with the bar just above the head - push under to lockout - stand.

For this movement you will use a pretty light - for the first set even empty - bar. You will press it about half way up - just above the forehead. Then you will pause and then BAM!!! Press yourself down SUPER fast to lockout!

You may choose to practice this with a push or a split jerk. This is really training speed under the bar and the concept of you pressing YOURSELF down and not the bar up.

When you land the bar should be locked out over the middle of the body with the belly tight and the elbows locked.

If you do a split the front heel should be down. Make sure the back foot doesn’t turn out excessively. Both front and back knees should be bent.

Clean and Jerk (7 x 2 (singles <10 sec rest between singles))

Clean may be power or full. Warm up to a working weight before counting your first set of the 7. Add weight as technique allows. Rest as needed between sets.

For this you are doing 7 x 2 (1-1) so that means you don't have to hold onto the bar as touch and go sets.

The bar will start on the ground. Heels are down, knees are bent slightly, arms are long and straight, bar is close to the body, back is flat and chest is up. You will clean it by driving the heels into the ground as you lift your chest. Keep the arms straight! Once past the knees you will pick up speed. Keep the heels down as you stand hard and fast and finally almost JUMP with the bar as you shrug the shoulders. Elbows will pull up and out to keep the bar close as you pull yourself under the bar. You may catch in a full squat or a partial squat with the bar on the shoulders and elbows high. Heels should be down and knees out in the catch.

Since these will be heavy you should stand with the bar out of the clean and then re-set the feet and anything else before the jerk.

For the jerk you will dip by keeping the heels down, allowing the knees to come forward and out. Keeping the chest up and not dropping it forward. Let the hips sink straight down. The dip is shallow. From the dip you will stand up hard and fast jumping the power from the legs into the bar. Pop the bar off of the shoulder and continue pressing it up, but also YOURSELF DOWN! You may catch in a power or split position. Stand to finish.

RUN VERSION

Run Version

12 Min Run
- 4 Min Easy
- 4 Min Moderate
- 4 Min Hard

Rest 3 Min

9 Min Run
- 3 Min Easy
- 3 Min Moderate
- 3 Min HARD

Rest 2 Min

6 Min Run
- 2 Min Easy
- 2 Min Moderate
- 2 Mn HARD

Rest 1 Min

3 Min Run
- 1 Min Easy
- 1 Min Moderate
- 1 Min HARD

Score: Total Distance if you are able to calculate it! If not just keep the appropriate paces and times.

Goal: Do NOT mess up the pacing trying to get a better score.

Each interval is its own separate event. Each interval is broken up into thirds (easy, moderate, hard). As example, the 12min has a 4 min easy run, 4 min moderate run, 4 min hard run. The pacing is reset after every interval. The key to this workout is the easy is EASY and the hard is HARD.

What this means is that HARD for 4 min is slower than HARD for 1 min, etc. Base it off of that level of effort in that given time domain.

ROW VERSION

Row Version

12 Min Row
- 4 Min Easy
- 4 Min Moderate
- 4 Min Hard

Rest 3 Min

9 Min Row
- 3 Min Easy
- 3 Min Moderate
- 3 Min HARD

Rest 2 Min

6 Min Row
- 2 Min Easy
- 2 Min Moderate
- 2 Mn HARD

Rest 1 Min

3 Min Row
- 1 Min Easy
- 1 Min Moderate
- 1 Min HARD

Score: Total Distance

Goal: Do NOT mess up the pacing trying to get a better score.

Each interval is its own separate event. Each interval is broken up into thirds (easy, moderate, hard). As example, the 12 min has a 4 min easy row, 4 min moderate row, 4 min hard row. The pacing is reset after every interval. The key to this workout is the easy is EASY and the hard is HARD.

What this means is that HARD for 4 min is slower than HARD for 1 min etc. Base it off of that level of effort in that given time domain.

BIKE VERSION

Bike Version

12 Min Bike
- 4 Min Easy
- 4 Min Moderate
- 4 Min Hard

Rest 3 Min

9 Min Bike
- 3 Min Easy
- 3 Min Moderate
- 3 Min HARD

Rest 2 Min

6 Min Bike
- 2 Min Easy
- 2 Min Moderate
- 2 Mn HARD

Rest 1 Min

3 Min Bike
- 1 Min Easy
- 1 Min Moderate
- 1 Min HARD

Score: Total Calories

Goal: Do NOT mess up the pacing trying to get a better score.

Each interval is its own separate event. Each interval is broken up into thirds (easy, moderate, hard). As example, the 12 min has a 4 min easy bike, 4 min moderate bike, 4 min hard bike. The pacing is reset after every interval. The key to this workout is the easy is EASY and the hard is HARD.

What this means is that HARD for 4 min is slower than HARD for 1 min etc. Base it off of that level of effort in that given time domain.

The Vault "CATORCE" Daily Demo

The Vault "CATORCE" Subs and Mods

The Vault "CATORCE" Tip

The Street Parking Vault is BACK!!!! (This is now Week 14!!)

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 FOURTEENTH 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 - October 10 to receive credit for participating this week!

The 25 Vault workouts for the year 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! The Vault workouts CHANGE in January - with a whole new cycle and new shirt to try and earn! 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): SUNS OUT GUNS OUT - BUTTS AND GUTS
SWAP(skip the main workout and do one of these instead): ENDURANCE - SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, COUCH STRETCH
POST: QUADS/IT BAND, HAMSTRINGS

* 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
Squat Warm Up
Pull Up Warm Up

WORKOUT

Street Parking Vault: "CATORCE"

Every 5 Min for 4 Rounds:

Run 400 Meters
12 Pull Ups
24 Wall Balls

RX Men: 18-20#ish Ball
RX Women: 13-15#ish Ball

RX+ Men and Women: 18 Pull Ups and 36 Wall Balls

**Strict Pull Up Option: 7-10 Strict Pull Ups Per Round

Score: Fastest Round ONLY - BUT you still have to be able to finish all rounds under 5 min.

Goal: Under 4:00

Even though your score is the fastest round, you still want to finish every round with enough time to take a few breaths and recover just a little bit before going again. Choose a pull up variation that allows you to get all 12 reps in at most 3 sets.

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 or step ups to a low target.

For the pull ups you may do strict, kipping/butterfly or ring/trx row. You may also do a row with the bar on the rack OR do a bent over row if none of those other options are available. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.

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 wall balls, hold the ball at your chest with the elbows tucked in. Feet under the shoulders with heels down. Chest up and belly tight! Reach the butt back and down. Keep the heels down. Drive the knees out. Get the butt lower than the knees at the bottom. No plopping or rounding! Use the power from your legs to help throw the ball!

When you catch it. Catch first and then squat.

For the wall balls the ideal target height is roughly 9-10', but whatever you can make work is fine! If you have low ceilings or no ball you can sub lightweight thrusters. We prefer either a single heavy dumbbell (like the video) or 2 light dumbbells/bar.

PROGRAM C

PROGRAM C

WARM UP
Squat Warm Up
Pull Up Warm Up

WORKOUT

Street Parking Vault: Row/Bike "CATORCE"

Every 5 Min for 4 Rounds:

Row 500 Meters
or
Bike 30 Cal (Men) / 22 Cal (Women)
12 Pull Ups
24 Wall Balls

RX Men: 18-20#ish Ball
RX Women: 13-15#ish Ball

RX+ Men and Women: 18 Pull Ups and 36 Wall Balls

**Strict Pull Up Option: 7-10 Strict Pull Ups Per Round

Score: Fastest Round ONLY - BUT you still have to be able to finish all rounds under 5 min.

Goal: Under 4:00

Even though your score is the fastest round, you still want to finish every round with enough time to take a few breaths and recover just a little bit before going again. Choose a pull up variation that allows you to get all 12 reps in at most 3 sets.

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

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. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.

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 wall balls hold the ball at your chest with the elbows tucked in. Feet under the shoulders with heels down. Chest up and belly tight! Reach the butt back and down. Keep the heels down. Drive the knees out. Get the butt lower than the knees at the bottom. No plopping or rounding! Use the power from your legs to help throw the ball!

When you catch it. Catch first and then squat.

For the wall balls the ideal target height is roughly 9-10', but whatever you can make work is fine! If you have low ceilings or no ball you can sub lightweight thrusters. We prefer either a single heavy dumbbell (like the video) or 2 light dumbbells/bar.

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.

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.

WALL BALL - If you have a hard time maintaining a neutral spine throughout the movement or if you tend to "bottom out" try subbing: DB/WB Thruster, Lower Target Wall Ball Toss, Box/Target Supported Squat for Wall Ball

The Vault "CATORCE" Shift Demo

The Vault "CATORCE" Shift Subs and Mods

The Vault "CATORCE" Shift Tip

The Street Parking Vault is BACK!!!! (This is now Week 14!!)

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 FOURTEENTH 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 - October 10 to receive credit for participating this week!

The 25 Vault workouts for the year 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! The Vault workouts CHANGE in January - with a whole new cycle and new shirt to try and earn! For more info - check out the Members Only Website!

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, COUCH STRETCH
POST: QUADS/IT BAND, HAMSTRINGS

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

Street Parking Vault: SHIFT "CATORCE"

4 Rounds

Each Round is a 4 Min AMRAP
(As Many Rounds and Reps in 4 Min)

30 Sec Jog/Run/Walk, Bike, Row, Taps,
Single Unders
6 Ring/TRX Rows or Upright Rows
8 Air Squats

When the clock hits 4 min - REST 1 MIN!!

No weight needed today!

Score: Total Number of Completed Rounds + any Additional Reps from ALL 4 AMRAPs

Goal: 12 Rounds + (That's 3 Rounds Per 4 Min AMRAP)

For this workout you will go through the 30 seconds of movement, followed by 6 ring rows, 8 air squats for 4 minutes. When the clock hits 4 minutes you will rest 1 minute and then repeat that cycle for a total of 4 rounds or 20 minutes.

For the 30 seconds you can choose between a Jog/Run/Walk, Bike, Row or Taps.

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 upright rows you will either have a single DB/KB in both hands or a pair of pretty light dumbbells (one in each hand). The weight will start held at the waist with you standing tall. Shrug the shoulders up - keep shoulder blades pulled back - then pull the elbows high and outside to bring the weight up the body. This should look like you are zipping up your jacket. Elbows should stay back! Make sure not to let the shoulders and elbows roll forward. Bring to chest height. Lower under control.

For the air squats 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

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.

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.

WALL BALL - If you have a hard time maintaining a neutral spine throughout the movement or if you tend to "bottom out" try subbing: DB/WB Thruster, Lower Target Wall Ball Toss, Box/Target Supported Squat for Wall Ball

10620

TIP WORKOUT OCT 6TH 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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, POSTERIOR CHAIN RELEASE
POST: SPINE STRENGTHENING, 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
Total Body Dumbbell Warm Up

WORKOUT

3 Sets

Each Set is 3 Rounds of:

12 Deadlifts
9 Hang Power Cleans
6 Dumbbell Facing Burpees

Once you Complete 3 Rounds (of the 12-9-6):

Rest 2 Min

Repeat for 2 more Sets.

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

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

Score: Total Time (Including Rest)

Goal: 13-17 Min

Just to clarify, it is:

3 Rounds of
12 Deadlifts
9 Hang Power Cleans
6 DB facing Burpees
Rest 2 Min
Another 3 Rounds (12-9-6)
Rest 2 Min
3 More Rounds (12-9-6)

You do a TOTAL of 9 rounds of the 12-9-6 by the end. Rest is included in the score!

Set yourself up so that you can complete 12 deadlifts, 9 hang power cleans, and 6 DB facing burpees in 1:00-1:30 the whole way.

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!

For the DB hang power clean, deadlift the DBs to the "hang" position at the hips with straight arms and hands just outside of the legs. Feet are under the hips. Bend the knees, keep the heels down, and slightly 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 shoulders with the elbows high.

Catch in a partial front squat with the heels down, knees out, chest up. Stand to complete the rep, then lower the weight back to the hips for the next rep.

For the dumbbell facing burpees you will face your dumbbells. Get your chest and thighs to the ground by either jumping or stepping back. Jump or step the feet back in. Jump over your dumbbells. Turn around and repeat!

PROGRAM B*

PROGRAM B

WARM UP
Full Body Simple Warm Up
Barbell Clean Warm Up

WORKOUT

3 Sets

Each Set is 3 Rounds of:

12 Deadlifts
9 Hang Power Cleans
6 Bar Facing Burpees

Once you Complete 3 Rounds (of the 12-9-6):

Rest 2 Min

Repeat for 2 more Sets.

RX Men: 95#
RX Women: 65#

RX+ Men: 115-135#
RX+ Women: 75-95#

Score: Total Time (Including Rest)

Goal: 13-17 Min

Just to clarify, it is:

3 Rounds of
12 Deadlifts
9 Hang Power Cleans
6 Bar facing Burpees
Rest 2 Min
Another 3 Rounds (12-9-6)
Rest 2 Min
3 More Rounds (12-9-6)

You do a TOTAL of 9 rounds of the 12-9-6 by the end. Rest is included in the score!

Set yourself up so that you can complete 12 deadlifts, 9 hang power cleans, and 6 bar facing burpees in 1:00-1:30 the whole way.

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.

For the hang power clean, deadlift the bar to the "hang" position at the hips with straight arms. Hands just outside of the legs and feet are under the hips. Bend the knees and keep your 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. Land in a partial front squat with the heels down, knees out, chest up. Stand to complete the rep, then lower the bar back to the hips for the next rep.

For barbell facing burpees, stand facing your bar. Plant your hands and lower all the way to the floor, stand and jump over the bar.

PROGRAM C

PROGRAM C

WARM UP
Total Body Dumbbell Warm Up

WORKOUT

3 Sets

Each Set is 3 Rounds of:

12 Sandbag Deadlifts
9 Sandbag Hang Power Cleans
6 Sandbag Facing Burpees

Once you Complete 3 Rounds (of the 12-9-6):

Rest 2 Min

Repeat for 2 more Sets.

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

Score: Total Time (Including Rest)

Goal: 13-17 Min

Just to clarify, it is:

3 Rounds of
12 Deadlifts
9 Hang Power Cleans
6 Bag facing Burpees
Rest 2 Min
Another 3 Rounds (12-9-6)
Rest 2 Min
3 More Rounds (12-9-6)

You do a TOTAL of 9 rounds of the 12-9-6 by the end. Rest is included in the score!

Set yourself up so that you can complete 12 deadlifts, 9 hang power cleans, and 6 bag facing burpees in 1:00-1:30 the whole way.

For the deadlifts the sandbag 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! To lift the sandbag drive the heels into the ground and lift the chest. Keep the arms straight as you pull the sandbag in close to the body. Keep the arms long and straight, chest up and belly tight. Stand all the way up at the top.

To lower - reach the butt back and slide sandbag down the leg. 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 sandbag back to the starting position under control.

For the hang power clean, deadlift the sandbag to the "hang" position at the hips with straight arms. The feet are under the hips. Bend the knees, keep the heels down, and hinge slightly at the hips.

Keep the arms straight and the sandbag close to the body. Stand up hard and fast. Shrug the shoulders. Pull the elbows high and outside to keep the sandbag close as you pull yourself down under it. Shoot the elbows around and through FAST to allow the sandbag to land on the biceps with the elbows high. Catch in a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the sandbag back to the hips for the next rep.

For the sandbag facing burpees you will face your sandbag. Get your chest and thighs to the ground by either jumping or stepping back. Jump or step the feet back in. Jump over your sandbag. Turn around and repeat.

MAMA MODIFICATIONS

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.

HANG POWER CLEAN - 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.

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

SHIFT 100620

SHIFT TIPS_200610

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, POSTERIOR CHAIN RELEASE
POST: SPINE STRENGTHENING, COOL DOWN FLOW

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

3 Rounds

Each Round is a 4 Min AMRAP
(As Many Rounds and Reps As Possible in 4 Min)

9 DB/KB Deadlifts
6 DB/KB Hang Power Cleans
3 Burpees

Rest 1 Min Between AMRAPs

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

Score: Total # of Completed Rounds + Any Additional Reps from Each AMRAP

Goal: 8+ Rounds

The way this one works is you'll do 9 deadlifts, 6 hang power cleans, and 3 burpees as many times as you can in 4 minutes, ten rest 1 minute, and repeat that cycle twice more for a total of 3 rounds!

To hit the goal, you'll need to complete just under 3 rounds during each AMRAP. That means each round should take no more than 1:30!

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 dumbbell hang power clean, you hold the dumbbells at the hips. Do a small dip - jump and shrug the shoulders then pull the dumbbells up to the shoulders. The idea here is to think about jumping and then pulling/guiding the dumbbells to your shoulders. Try to not just do bicep curls!

For the burpees you may do regular, knee push up burpees, no push up burpees, or even an elevated burpee!

MAMA MODIFICATIONS

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.

HANG POWER CLEAN - 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.

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

10720

TIP BB BENCH PRESS OCT 7TH 2020

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY - POWER
POST(best after the main workout): BUTTS AND GUTS
EITHER(can be warm up or finisher): GYMNASTICS

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, COUCH STRETCH
POST: NECK/SHOULDER RELIEVER, HIP FLEXORS/PSOAS

* 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
Box Jump Warm Up
Shoulder Warm Up

WORKOUT

Part 1:

Every 3 Min for 4 Rounds (12 Min)

3 Wall Walks
6 Seated Box Jumps

These should be for QUALITY! Make them pretty! Rest for the rest of the 3 min window after work is completed.

RX+: 5 Wall Walks / 10 Seated Box Jumps

No Score for this Part

Rest 3 Min Before Part 2

This would be a good one to practice wall walks if you are new to the movement. Just take it slow and only go as high up the wall as you feel comfortable.

Set up for wall walks in the bottom of a push up with feet against the wall. Walk your feet up the wall as you press to the top of a push up then back toward the wall. Keep your belly tight and do not overarch you back. Touch your chest to the wall then walk your hands out and feet down to the floor.

Don't slide or flop!

Modify by going only part of the way up or doing pike up on the box, push up + tap tap or 6 inchworms.

Pike up on the box starts in the top of a push up with toes on a box. Keep your toes planted and walk your hands toward the box until you are in a 90° pike position at the top. Then, walk your hands back out.

For seated box jumps we will start in a seated position at or just below parallel.  You can sit on a low box, stack of plates - or whatever you can just to make that happen.

In this seated position you will have the heels down roughly hip width apart. You need to be completely sitting - with the chest up.

Use the ARMS!! Throw arms and jump from that dead stop position!

You will want to think of exploding UP and then pulling the knees up FAST!!

Be careful! No bloody shin pics PLEASE!!

You can also do a seated vertical jump. From the seated position, swing the arms and jump as high as you can.

Another option is an explosive squat. Start seated, holding a DB/KB to your chest and stand up as fast as you can.

Make sure you start each rep from a complete standstill in whatever variation you choose.

Part 2:

AMRAP 9 Min:
(As Many Rounds and Reps as Possible in 9 Min)

9 Push Up Tap + Tap
9 Box Jumps

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

RX+ Option: Use a higher box.

OR

RX+ Option: Increase Reps to 18 and 18 (this will require more stamina in both movements)

(Probably don't do BOTH RX+ Options)

Score: Total Number of Completed Rounds + any Additional Reps

Goal (RX): 9-14 Rounds
Goal (RX+): 5-7 Rounds

If you think you can hold a round every 30 seconds at 9-9, consider going RX+.

For the push up plus taps 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. Then tap your left shoulder with your right hand and your right shoulder with your left hand.

If you need to lower to your knees for the push ups go for it. Go back to your toes for the taps.

For the box jumps, choose a box that is roughly 22-24in for men and 18-20in for women if you can! If that height is too much for you - go lower! 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 lunges.

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!

PROGRAM B

PROGRAM B

WARM UP
Box Jump Warm Up
Shoulder Warm Up

WORKOUT

Part 1:

Every 3 Min for 4 Rounds (12 Min)

3 Wall Walks
6 Seated Box Jumps

These should be for QUALITY! Make them pretty! Rest for the rest of the 3 min window after work is completed.

RX+: 5 Wall Walks / 10 Seated Box Jumps

No Score for this Part

Rest 3 Min Before Part 2

This would be a good one to practice wall walks if you are new to the movement. Just take it slow and only go as high up the wall as you feel comfortable.

Set up for wall walks in the bottom of a push up with feet against the wall. Walk your feet up the wall as you press to the top of a push up then back toward the wall. Keep your belly tight and do not overarch you back. Touch your chest to the wall then walk your hands out and feet down to the floor.

Don't slide or flop!

Modify by going only part of the way up or doing pike up on the box, push up + tap tap or 6 inchworms.

Pike up on the box starts in the top of a push up with toes on a box. Keep your toes planted and walk your hands toward the box until you are in a 90° pike position at the top. Then, walk your hands back out.

For seated box jumps we will start in a seated position at or just below parallel. You can sit on a low box, stack of plates - or whatever you can just to make that happen.

In this seated position you will have the heels down roughly hip width apart. You need to be completely sitting - with the chest up.

Use the ARMS!! Throw arms and jump from that dead stop position!

You will want to think of exploding UP and then pulling the knees up FAST!!

Be careful! No bloody shin pics PLEASE!!

You can also do a seated vertical jump. From the seated position, swing the arms and jump as high as you can.

Another option is an explosive squat. Start seated, holding a DB/KB to your chest and stand up as fast as you can.

Make sure you start each rep from a complete standstill in whatever variation you choose.

Part 2:

AMRAP 9 Min:
(As Many Rounds and Reps as Possible in 9 Min)

9 Bench Press
9 Box Jumps

RX Men: 95-115#
RX Women: 55-75#

RX+ Men: 135-155#
RX+ Women: 85-105#

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

RX+ Option: Use a higher box.

Score: Total Number of Completed Rounds + any Additional Reps

Goal (RX): 7-12 Rounds
Goal (RX+): 5-7 Rounds

Make sure you choose a load on the bench press that you are comfortable with. Keep it safe!!

Lying face up on the bench, pull the bar from the rack out over your chest so your arms are vertical. Push your feet down into the floor. Draw your low back, shoulders and the back of your head down into the bench. Lower the bar straight down with control until it touches your chest an inch or two above the sternum. Keep your elbows about 45 degrees from your torso, wrists straight. Press the bar all the way back up until your arms are straight to complete the rep.

You could also use your dumbbells for bench press. If you have a lighter pair, increase the reps to 12-18 per round.

For the box jumps, choose a box that is roughly 22-24in for men and 18-20in for women if you can! If that height is too much for you - go lower! 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 lunges.

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!

MAMA MODIFICATIONS

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

BOX JUMP/JUMP/SKIP OVERS - This is going to be all about managing the impact and pressure to your core and pelvic floor. You can ALWAYS substitute Step Ups, Pause Squats, or Hip Thrusts 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.

INCHWORMS - If you have any trouble managing the pressure in your belly with this movement or if you're pregnant and find it uncomfortable, you can sub Bear Crawl, Bear Pose Shoulder Taps, Elevated Shoulder Taps, Seated or Strict Alternating Shoulder Press.

SHIFT 100720

SHIFT TIPS_200710

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, COUCH STRETCH
POST: NECK/SHOULDER RELIEVER, HIP FLEXORS/PSOAS

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

AMRAP 7 Min
(As Many Rounds and Reps As Possible in 7 Min)

5 Inchworms
10 Pause Squats + Stand FAST

- Rest 2 minutes between AMRAPs -

AMRAP 7 Min
(As Many Rounds and Reps As Possible in 7 Min)

5 Push Up Taps
10 DB/KB Jump Overs

No weight needed today except for an object to jump over!

Score: Total # of Completed Rounds + Any Additional Reps from Each AMRAP

Goal: 7+ Rounds

For this workout, you'll perform 5 inchworms and 10 pause squats as many times as you can in 7 minutes, then rest 2 minutes before completing another 7-min AMRAP of 5 push up + taps and 10 jump overs!

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 the top of a push up. 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. Keep the belly tight. 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.

For the pause squats 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! Pause for 2 seconds here then drive through the heels to stand as fast as you can.

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.

For the push ups + taps you may do regular push ups, knee push ups, or even elevated push ups.

Once you've completed the push up, you will bring your right hand to your left shoulder, then take your left hand to touch your right shoulder. Try to not let the hips rotate, or allow the butt to pop up when you lift your hand up. You can do the taps on your toes, Kees, or even elevated!

The Push Up + Taps is 1 push up + tap right shoulder + tap left shoulder = 1 rep.

For the DB/KB hop over you will stand facing the DB/KB and jump over it. You can scale to a line or a skip over if you are intimidated to go over something. You may also sub low step ups.

MAMA MODIFICATIONS

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

BOX JUMP/JUMP/SKIP OVERS - This is going to be all about managing the impact and pressure to your core and pelvic floor. You can ALWAYS substitute Step Ups, Pause Squats, or Hip Thrusts 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.

INCHWORMS - If you have any trouble managing the pressure in your belly with this movement or if you're pregnant and find it uncomfortable, you can sub Bear Crawl, Bear Pose Shoulder Taps, Elevated Shoulder Taps, Seated or Strict Alternating Shoulder Press.

10820

TIP DB DOUBLE SNATCH OCT 8TH 2020

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): POWER
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 - ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, SPINE STRENGTHENING
POST: SI JOINT RELEASE, SCIATICA/PIRIFORMIS

* 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
Total Body Dumbbell Warm Up

WORKOUT

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

Run 200 Meters
8 Double Dumbbell Snatch
8 Dumbbell Thrusters

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

RX+: Increase reps each round to 12 + 12

**Can also use your sandbag with this variation

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 7-10 Rounds

#blamemiranda

You'll need to maintain a pace of 2:00-2:50 per round in order to hit the goal. Choose a weight on the snatches and thrusters you can complete the 8 reps of each in under 45 seconds.

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.

The double dumbbell snatch is just that. You will have a dumbbell in each hand between the feet. Keep the chest up and weight in the heels. Bend the knees slightly and hinge at the hips. Arms are long and straight. Stand with the dumbbells by driving the heels into the ground and lifting the chest. Keep the back flat. Once past the knees you will almost jump. Shrug the shoulders and allow the momentum to bring the dumbbells up as you guide them in a partial swing, but not allowing them to get too far away in motion. Finish with a press to lockout with the biceps by the ears and the belly tight.

When lowering the dumbbells DO NOT GET SLOPPY! Keep the heels down and keep the back flat. Lower under control back to the ground.

Only one head of each dumbbell must touch the ground at the bottom of every rep.

If this is not feeling right, switch to a single dumbbell snatch, alternating arms each rep.

For the thrusters the DBs will be on the shoulders with the elbows high. Feet under shoulders, heels down. You will reach the butt back and down and get to the bottom of the squat with the DBs on the shoulders and elbows high. Stand hard and fast to pop the DBs off of the body. Press the DBs straight up. Keep belly tight and finish locked out overhead - biceps by the ears.

PROGRAM B

PROGRAM B

WARM UP
Running Warm Up
Squat Warm Up
Snatch Warm Up

WORKOUT

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

Run 200 Meters
8 Power Snatch
8 Thrusters

RX Men: 75#
RX Women: 55#

RX+ Men: 95#+
RX+ Women: 65#+

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 7-10 Rounds

#blamemiranda

You'll need to maintain a pace of 2:00-2:50 per round in order to hit the goal. Choose a weight on the snatches and thrusters you can complete the 8 reps of each in under 45 seconds.

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 power snatch the bar will start on the ground. Heels are roughly shoulder hip width apart. Grip is wide and arms are long and straight. Hinge forward at the hip and bend the knees slightly. Chest up and higher than hips. Back flat.

Drive through the heels and lift the chest. Keep the arms straight as you stand. Pull the bar into the body. Rotate the torso upright once past the knees. Stand up hard and fast. SHRUG the shoulders. Keep the bar close! Pull the elbows high and outside as the bar travels up the body. Rotate the bar and press out overhead FAST! At the same time pull yourself under slightly by reaching the butt back and bending the knees. Keep the heels down, chest up, belly tight, and knees out! Think PUNCH to lock out! Belly tight. Butt squeezed! Bar over the middle of the body. Stand fully to complete the rep.

If you are struggling to find good positions off the ground, or are newer to this movement, modify by switching to hang power snatches.

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.

PROGRAM C

PROGRAM C

WARM UP
Running Warm Up
Total Body Dumbbell Warm Up

WORKOUT

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

Row 250 Meters
or
Bike 15 Cal (Men) / 11 (Cal) Women
8 Double Dumbbell Snatch
8 Dumbbell Thrusters

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

RX+ (Dumbbell Option): Increase Reps to 12-12

**Can also use sandbag with this variation

**Can also use barbell options found in Program B with this variation

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 7-10 Rounds

#blamemiranda

You'll need to maintain a pace of 2:00-2:50 per round in order to hit the goal. Choose a weight on the snatches and thrusters you can complete the 8 reps of each in under 45 seconds.

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

The double dumbbell snatch is just that. You will have a dumbbell in each hand between the feet. Keep the chest up and weight in the heels. Bend the knees slightly and hinge at the hips. Arms are long and straight. Stand with the dumbbells by driving the heels into the ground and lifting the chest. Keep the back flat. Once past the knees you will almost jump. Shrug the shoulders and allow the momentum to bring the dumbbells up as you guide them in a partial swing, but not allowing them to get too far away in motion. Finish with a press to lockout with the biceps by the ears and the belly tight.

When lowering the dumbbells DO NOT GET SLOPPY! Keep the heels down and keep the back flat. Lower under control back to the ground.

Only one head of each dumbbell must touch the ground at the bottom of every rep.

If this is not feeling right, switch to a single dumbbell snatch, alternating arms each rep.

For the thrusters the DBs will be on the shoulders with the elbows high. Feet under shoulders, heels down. You will reach the butt back and down and get to the bottom of the squat with the DBs on the shoulders and elbows high. Stand hard and fast to pop the DBs off of the body. Press the DBs straight up. Keep belly tight and finish locked out overhead - biceps by the ears.

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.

DB SNATCH/HANG SNATCH - You can always choose a lighter weight or go from the hang position. If you're not comfortable going over head right now or find that you are coning during the movement you might want to consider subbing Russian Kettlebell Swings

GOBLET SQUATS OR THRUSTERS - 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 100820

SHIFT TIPS_200810

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, SPINE STRENGTHENING
POST: SI JOINT RELEASE, SCIATICA/PIRIFORMIS

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

6 Rounds

1 Min Jog/Run, Bike, Row, Taps, Single Unders
8 Hang Power Snatch, R
8 Hang Power Snatch, L
8 Goblet Squat

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

Score: Total Time

Goal: 15 Min or Less

For this workout, you'll start with 1 minute of movement from the choices listed, then you'll complete 8 hang power snatches on both arms, then 8 goblet squats. Once you've done that, repeat 5 more times for a total of 6 rounds!

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

For the DB Hang Power Snatches you will bring the dumbbell to the waist. You will hinge forward slightly while keeping the chest up and belly tight. Keep the heels down and knees out - arm straight. Stand up hard and fast - shrug the shoulder - punch the working elbow out to the side to keep the dumbbell close to the body as it travels UP! From here you will either punch to lockout or punch to lockout WHILE punching yourself UNDER slightly. Get the bicep by the ear and stand completely with it still there to complete the rep!

Lower back to the waist and repeat until you've completed 8 reps then switch 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

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.

DB SNATCH/HANG SNATCH - You can always choose a lighter weight or go from the hang position. If you're not comfortable going over head right now or find that you are coning during the movement you might want to consider subbing Russian Kettlebell Swings

GOBLET SQUATS OR THRUSTERS - 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.

10920

TIP DB OH LUNGE OCT 9TH 2020

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): POWER
POST (best after the main workout): SUNS OUT GUNS OUT
SWAP(skip the main workout and do one of these instead): SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, THORACIC SPINE RELEASE
POST: CALVES/ANKLES, SCIATICA/PIRIFORMIS

* 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
Jump Rope Warm Up
Lower Body Dumbbell Warm Up
Shoulder Warm Up

WORKOUT

4 Rounds

30 Double Unders/ DB Hop Overs
12 Alternating Overhead Lunges Right Arm
8 1/4 Get Ups Right Arm
30 Double Unders
12 Alternating Overhead Lunges Left Arm
8 1/4 Get Ups Left Arm

RX Men: 40# DB
RX Women: 25# DB

RX+ Men/Women: 2 Dumbbells on the Lunges (one at the shoulder and one overhead) - ALSO - increase double unders to 40 each time.

Score: Total Time

Goal: 16-24 Min

This breaks down to 4-6 minutes per round. Go lighter for the get ups than the lunges if needed.

Lunges should be completed in no more than 2 sets.

For the double unders, your rope will pass two times under your feet for every one jump. 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 :40 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 single arm overhead lunges you will hold the dumbbell at the overhead lockout position with the bicep by the ear. You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 12 you end up doing 6 on each side. (Same arm is overhead for all 12).

Modify to a one shoulder-one farmer lunge or a front rack lunge. You could also do step ups holding a single dumbbell at the shoulder.

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 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 of mama mods.

PROGRAM B

PROGRAM B

WARM UP
Jump Rope Warm Up
Squat Warm Up
Overhead Warm Up

WORKOUT

4 Rounds

30 Double Unders/ DB Hop Overs
12 Alternating Overhead Lunges
8 x 1/4 Get Ups Right Arm
30 Double Unders
12 Alternating Overhead Lunges
8 x 1/4 Get Ups Left Arm

RX Men: 75# Lunges / 35-50# Get Ups
RX Women: 55# Lunges / 20-35# Get Ups

RX+ Men: 95# Lunges / 40 Double Unders
RX+ Women: 65# Lunges / 40 Double Unders

Score: Total Time

Goal: 16-24 Min

This breaks down to 4-6 minutes per round. Go lighter for the get ups than the lunges if needed.

Lunges should be completed in no more than 2 sets.

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 :40 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 overhead lunges you will hold the bar in the overhead lockout position with the biceps by the ears. You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 12 you end up doing 6 on each side.

Modify to front rack lunges or step ups. You could also try an overhead plate lunge.

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 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 of mama mods!

PROGRAM C

PROGRAM C

WARM UP
Jump Rope Warm Up
Shoulder Warm Up
Lower Body Dumbbell Warm Up

WORKOUT

8 Rounds

30 Double Unders/ Sandbag Hop Overs
12 Alternating Sandbag Overhead Lunges
8 x Sandbag Sit Ups

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

Score: Total Time

Goal: 16-24 Min

This breaks down to 2-3 minutes per round. Go lighter for the sit ups than the lunges if needed.

Lunges should be completed in no more than 2 sets.

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 :40 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 overhead lunges you will hold the bag in the overhead lockout position with the biceps by the ears. You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 12 you end up doing 6 on each side.

Modify to front rack lunges or step ups.

You can do anything you want with your feet in the sit ups, just keep them in contact with the ground. Hold the sandbag between your forearms and chest so that when you sit up it is resting on your biceps. Of course - if you have a really heavy sandbag you may need to switch to a lighter dumbbell or plate.

If weighted sit ups aren't happening do regular sit ups without the weight.

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

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.

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.

1/4 GET UPS - Focus on rolling to the side first before pressing up to seated. You could also try less weight or unweighted. You can sub Functional Progression 2 or Side Plank Options, Shin Box Flow, Waiter Walks, or Bear Pose DB Drag, or DB Windmills (SEE MAMA MODIFICATIONS MOVEMENT LIBRARY FOR DEMOS).

SIT UPS - Sit ups are a really big demand for the core and pelvic floor and for the most part are not recommended during pregnancy and the rehab/rebuilding stages of postpartum. If you are ready to start incorporating them you can try less reps, less range of motion (i.e. with pillows behind you), or supported with a band. However you can always sub one of the following movements: Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk (SEE MAMA MODS MOVEMENT LIBRARY FOR DEMOS)

SHIFT 100920

SHIFT TIPS_200910

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, THORACIC SPINE RELEASE
POST: CALVES/ANKLES, SCIATICA/PIRIFORMIS

SHIFT WARM UP

Simple Shift Warm up

SHIFT WORKOUT

4 Rounds

10 Sit Ups
20 Alternating, Unweighted Lunges
30 Single Unders or Taps

No weight needed today!

Score: Total Time

Goal: 12 Min or Less

This one is pretty straightforward - you'll do 10 sit ups, 20 lunges, and 30 single unders or taps for 4 rounds!

To finish within the goal time, you'll need to perform each round in 3 minutes or less. The lunges will likely take up the most time so be sure you're finishing those in 1:30 or less!

For the sit ups, you can do whatever you like with your feet, but we would love to see you come all of the way up at the top and touch your toes. If you need to add a little assistance like a stretchy band or rope attached to a pole to come all the way up - go for it!

No sit ups or crunching right now? You may try a dead bug, slam balls or an eye level KB Swing.

The lunges should be unweighted and alternating. This means you end up doing 10 per leg per round. These may be forward stepping, reverse stepping, or walking lunges. Make sure you take a long enough step each time that the front heel stays down, with the knee out, when the back knee lightly touches (or comes close). Keep the chest up and drive through the heel to stand completely between reps.

If you are unable to lunge you may swap out single leg alternating toe touches (like a single leg deadlift with no weight) - or alternating step ups (unless you're subbing the jump rope/taps with step ups!)

For the single unders/taps, you will do 30 per round! You may also choose to do low step ups if jumping or skipping is not an option.

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.

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.

1/4 GET UPS - Focus on rolling to the side first before pressing up to seated. You could also try less weight or unweighted. You can sub Functional Progression 2 or Side Plank Options, Shin Box Flow, Waiter Walks, or Bear Pose DB Drag, or DB Windmills (SEE MAMA MODIFICATIONS MOVEMENT LIBRARY FOR DEMOS).

SIT UPS - Sit ups are a really big demand for the core and pelvic floor and for the most part are not recommended during pregnancy and the rehab/rebuilding stages of postpartum. If you are ready to start incorporating them you can try less reps, less range of motion (i.e. with pillows behind you), or supported with a band. However you can always sub one of the following movements: Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk (SEE MAMA MODS MOVEMENT LIBRARY FOR DEMOS)

101020

TIP KB SWING OCT 10TH 2020

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY
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, HIP FLEXORS/PSOAS
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
Total Body Dumbbell Warm Up

WORKOUT

100 KB/DB Swings
100 KB/DB Goblet Squats

Every Min on the Min 4 Burpees

RX Men: 40-55#
RX Women: 25-35#

RX+ Men/Women: 6 Burpees Each Minute

Score: Total Time

Goal: 9-15 Min

**No Burpees First Minute

You'll need to get about 13-18 reps per minute in order to hit the goal, not including the burpees. Remember there are no burpees in the first minute.

Choose a load you can work for pretty much the entire minute, with minimal breaks if any other than the burpee transitions.

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 all of the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels 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!

For any shoulder issues, you can always take out the push up portion of the burpee!

For the goblet squat, hold your DB/KB at the chest. Feet are shoulder width apart with the heels down. Stand tall and tighten your belly. Reach the butt back and down while driving the knees out. Keep the chest lifted and belly tight. Keep going down until the butt is lower than the knees. Do not allow yourself to collapse, round your back, or plop at the bottom. In the bottom position the heels should be down, knees out, and chest up!

TEAM VERSION

TEAM VERSION

WARM UP
Total Body Dumbbell Warm Up

WORKOUT

In Teams of 2 Complete:
200 KB/DB Swings
200 KB/DB Goblet Squats

One person works at a time. Anytime you want to switch - you must BOTH do 5 burpees.

RX Men: 40-55#
RX Women: 25-35#

RX+ Men/Women: 300 Reps of Each

Score: Total Time

Goal: 15-20 Min

So, not including the burpees, you'll need to maintain a pace of 20-27 reps per minute in order to hit the goal. Choose a load you can get some big sets, 20+ reps, in to avoid timely transitions. Remember you get to rest while your partner works, so dig deep when it's your turn!

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 all of the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels 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!

For any shoulder issues, you can always take out the push up portion of the burpee!

For the goblet squat, hold your DB/KB at the chest. Feet are shoulder width apart with the heels down. Stand tall and tighten your belly. Reach the butt back and down while driving the knees out. Keep the chest lifted and belly tight. Keep going down until the butt is lower than the knees. Do not allow yourself to collapse, round your back, or plop at the bottom. In the bottom position the heels should be down, knees out, and chest up!

MAMA MODIFICATIONS

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!

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.

Part 1:

4 Rounds
8 Split Squats (Right)
8 Stiff Legged Deadlifts / Good Mornings
8 Split Squats (Left)
8 Stiff Legged Deadlifts / Good Mornings.

Rest as needed between movements and rounds.

Score: Weight used

Goal: Good and controlled movement. You shouldn't have to break any of these sets.

For the split squats you may hold a dumbbell in each hand or place a barbell on the back.

Your back leg should be slightly elevated on a stack of plates, a bench, or a box - something like that. Make sure that your front leg is far enough forward that when you go down your heel stays down when your butt is below your knee. Don't allow the knee to cave in as you go down or up.

For the stiff legged deadlifts you will hold the dumbbells in each hand at the waist. Reach the butt back and keep the knees MOSTLY straight. Keep the chest up, belly tight, arms straight and pull the weight in close to the body. Allow the dumbbells to slide down the leg - keeping the heels down.

You will lower the dumbbells until they are at roughly mid-shin level. Drive through the heels, lift the chest, and squeeze the cheeks to stand up.

If you choose to do good mornings, the bar will be on the back. You will keep the chest lifted, belly tight, and heels down. Reach the butt back and allow a SLIGHT bend or softening of the knees. Lower the chest to 90 degrees (or less if you start to lose position). Squeeze the butt to come back up!

Alternating Tabata:

6 Rounds (6 Min Total)

20 Sec Plank Hold
10 Sec Rest
20 Sec Russian Twists
10 Sec Rest

No Score!

For the plank hold you will be on the elbows. The shoulders, hips, knees, and ankles should all be in one line.

Do not allow the hips to sink or the butt to be up high.

For the Russian twists you may use a dumbbell, plate or med ball. You will hold the weight in both hands and sit on the ground with legs out in front, knees bent slightly, and heels on the ground. Lean back slightly and touch the weight on the ground on one side then the other.

Rough idea for weight to use is 15-25# for women - 35-45# for men.

Move consistently for 20 seconds each time.

MAMA MODIFICATIONS

SPLIT SQUATS - 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, lower the height for the back leg or modify to a squat, hip thrust, glute bridge. If you can perform the movement pain free but having a hard time with the balance (especially preggo mamas who have a challenge with changing center of gravity!) feel free to keep both feet on the ground for a regular lunge or a split stance Romanian Deadlift.

STIFF LEGGED DL/GOOD MORNINGS - This can be such a great movement for mamas! Focus on good posture, breathing mechanics, and midline stability. Feel free to use a band, lighter weight, or no weight at all.

PLANK HOLD - Pay attention to any coning or doming in your belly and try adjusting your breath, posture, or tension strategy first. You can always modify with an Elevated Plank Hold, Bear Hold, Farmer Carry, Front Rack Hold or Overhead Plate Hold. You could also do a timed set or certain number of reps/distance of Waiter Walks, Farmer Carry/March, or Bear Crawl. See the Mama Modifications Movement Library for demos.

RUSSIAN TWISTS - If you are working to manage or heal diastasis you can try keeping your torso a little more upright, sitting on a chair/box/bench, using lighter weight, or a shorter range of motion. You can also sub Pallof Press, Functional Progression 2, Dumbbell Windmill, Banded Woodchop (see Visit Mama Modifications Movement Library on the Members Only Website for demos)

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

200 M run
15 Bent over Slams
10 Sandbag Sit ups

RX Men 50-70#
RX Women 50-30#

Score: Total Number of Completed Rounds + Any Additional Reps

Goal Time: 7+ Rounds

The run should take roughly 1 min. If you are unable to run for space or weather reasons you may sub 1 min of double or single unders, or even just a low step up.

For the bent over slam you will have your feet roughly hip width with the heels down. Bag should be as close to your body as possible. You should be in a deadlift set up with the butt back and knees bent slightly. Keep the belly tight and chest up.

Deadlift the bag to the middle of the shins. Then from that position pull the elbows back bringing the bag to the chest/belly. Once you pull it all of the way up - SLAM it down to the ground hard. You throw it by pressing it down almost like a push up or bench press. That is one rep.

For the sit ups you will hold the bag at the chest. You may do whatever you like with your feet. We would like your shoulders to touch the ground at the bottom each time and for you to sit all of the way up with your bag. If your bag is too heavy you may choose a lighter object for that portion.

Unable to do sit ups at this time? You may choose to do sandbag squats.

Deadlift (7 x 3 )

These are intended to be the same weight across all 7 sets. Warm up to about 80-85% if you know those numbers and see if you can hold that. Or if that is feeling light today - feel free to go a bit heavier.

If you don't know percentages - NO problem! Feel how things are feeling as you are doing warm up sets. Find something challenging for you  If you get a few sets in and feel you should go Up or Down - don't hesitate. It might take some time to figure out what you are capable of. Your score is the weight you do across all 7 sets - or your heaviest set.

Rest 2 min between sets.

For the deadlift the bar will start on the ground. Your feet are under the hips with the heels down. The bar is close to the body. Bend at the hip and bend your knees slightly. Keep the chest up, belly tight, and back flat as you grip the bar just outside of the legs with the arms straight.

To lift the bar you will dig the heels into the ground and raise the chest. Actively pull the bar INTO your body to keep it close! Keep that belly tight and don't allow the weight to pull your spine out of that rigid position. Once past the knees think about squeezing the butt to bring you to a complete standing position. You don't need to lean back or shrug. Just stand all of the way up.

To lower the bar you will reach the butt back and once again actively pull the bar into your body to keep it close. Keep the knees out of the path of the bar by delaying any major knee bend until after the bar has past the knees.

These should be touch and go sets of  3 with now excessive bounce at the bottom.

7 Min AMRAP

Weighted Strict Pull Ups

RX+: (Must be done in sets of 3)

Put weight you used in comments.

For this if you need to just do strict pull ups with no weight that is fine.

Since 7 min is a long time and it's just pull ups - we prefer a sub for this one (for those of you who don't have strict pull ups) to be banded strict OR supine (body parallel to the floor) bar or ring rows.

We don't want you doing a million reps of the slow lower.

Make sure you hang completely from the bottom and get the chin over at the top of each rep.