SHIFT 091520

SHIFT TIPS_201509

This is the test/re-test workout from 09/15/2020 for the Fall Nutrition Challenge!!

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, COUCH STRETCH
POST: PIGEON STRETCH OR SCIATICA/PIRIFORMIS

SHIFT WARM UP

Full Body Simple Warm Up
Squat Warm Up

SHIFT WORKOUT

3 Rounds

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

3 Burpees
8 Air Squats
3 Burpees
8 Unweighted Alternating Lunges

Rest 1 minutes between AMRAPs

Score: Total # of Completed Rounds + Any Additional Reps from each Round

Goal: 7+ Rounds

For this workout, you'll perform 3 burpees, 8 squats, 3 burpees, and 8 lunges for as many rounds/reps as you can until 4 minutes are up. Then you'll rest 1 minute and repeat that cycle two more times!

For the burpees you may do regular, knee push up burpees, no push up burpees, or even an elevated burpee! Each set of burpees should take no longer than 30 seconds so be sure to modify if you're struggling to complete them within that time.

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!

The lunges should be unweighted and alternating. This means you end up doing 4 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.

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

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.

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.

Butts...

10 down to 1

10 Pause Pistols Right
10 Pause Pistols Left
10 Side Lunges Right (w/kb or db)
10 Side Lunges Left (w/kb or db)
9 of each
8 of each
7 of each...

Down to 1

For the pause pistols (single leg squats). Use a target and pause touching the target. Try your best not to plop onto it, but just briefly pause.

For this movement you really have to reach your butt back and try not to allow the knee to roll in with the heel down! Reach your arms and chest forward to counter balance your weight. Keep your belly squeezed tight and grab the ground with your toes for balance.

The side lunges are actually very similar. You will hold a KB, DB or Plate at the chest. Start in a wide sumo-like stance. Shift your weight into one leg then reach your butt back and down.

If you need to, let your opposite foot's toes lift up from the floor and turn toward the ceiling while still keeping your heel down.

Guts

7 Rounds
30 Seconds Alternating V - Ups
30 Seconds Off

Then

4 Rounds
30 Seconds Plank with Right Hand up
30 Sec Rest
30 Seconds Plank with Left Hand up
30 Sec Rest

For the alternating V-Up you will start lying on your back with legs straight and arms extended overhead. Press your lower back into the ground by squeezing your belly then bring opposite hand to opposite foot with both arm and leg straight. Lower back down then repeat on the opposite pair of arm and leg.

For the plank - get into a regular plank with the elbows down. Raise one hand out and in front of you. Do your best to avoid twisting - squeeze your butt, belly, and thighs!

MAMA MODIFICATIONS

PAUSE PISTOLS - This can be a great movement to help build strength and stability to return to running postpartum! If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter single leg box squat for more support. If you’re 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 pause squat. You could also try a glute bridge/hip thrust (single leg option is good too!).

SIDE LUNGES - This can be a great movement to help build strength and stability to return to running postpartum! Feel free to modify the range of motion or use assistance or a target to support you. You can also sub Lateral Step Up or regular Goblet Squat, Box Squat, or Shin Box Flow.

ALT V-UP - Similar to the movement mechanics of Toes to Bar or Sit Ups this movement can put a lot of pressure on the core and the pelvic floor. If you are in the rebuilding stage of postpartum you can try shortening the range of motion or lowering the number of reps to practice while managing the pressure in the belly. If you're pregnant or in the Rehab stage of postpartum, feel free to sub DB Windmills, Single Arm Farmer Carry, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Waiter Walk, any of the Functional Progressions (FP 2 is a great option for this!), Ball Slams, or KB Swings.

SINGLE ARM/HAND PLANK - This movement can put a lot of pressure on the core and the pelvic floor. Try adjusting your breath to expand outwards 360 degrees to more evenly distribute the pressure in your belly. You can also try adjusting your posture or the alignment of your pelvis and ribs or changing where or how you hold extra tension in your body. If you are pregnant or in the rehab or rebuilding stages of postpartum you may want to sub Elevated plank holds, regular Plank Holds, Side Plank Holds or Variations of Side Plank (Functional Progression 2 would be a great option for this!), DB Windmills, Single Arm Farmer Carry, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Waiter Walk, Ball Slams, or KB Swings.

20 Alternating Hang Clean & Press
12 Bear Hug Lunges

18 Alternating Hang Clean & Press
12 Bear Hug Lunges

16 Alternating Hang Clean & Press
12 Bear Hug Lunges

14 Alternating Hang Clean & Press
12 Bear Hug Lunges

....Keep lowering Alternating Hang Clean & Press Number by 2 per Round - Keep Bear Hug Lunges at 12 Until...

2 Alternating Hang Clean & Press
12 Bear Hug Lunges

Idea weight for Men: 50-70#
Idea weight for Women: 25-45#

Score: Total Time

Goal: Under 25 Min

The bear hug grip is sneaky. Make sure you keep the bag close to your body but can still allow yourself to breathe in those lunges.

In the hang clean and presses you might try not using the handles!

For the alternating hang clean and press, step your feet outside the bag then grip the sides of the bag on the short side and deadlift it to the waist.

Arms are long and straight. Dip by hinging at the hip slightly and bending the knees. From here you will basically jump (stand up hard and fast) and SHRUG to make the sandbag weightless. Guide the sandbag UP the body by pulling the elbows high and outside. Pull YOURSELF down into a partial squat allowing the bag to meet on one shoulder. Keep your heels down, butt back, knees out.

From here you will take it overhead by pressing or push pressing. Stand up hard and fast to pop the sandbag off the shoulder. Punch the sandbag up and over your head until arms are fully extended. Lower the bag back to your shoulder then to the waist, bag between your legs to set up for the next rep. You will alternate sides so for the set of 20 for example, it is 10 on each side.

For the bear hug lunge, hold the bag against your chest with your arms wrapped around the bag. Keep your belly tight, chest up and draw your elbows back alongside your ribcage to keep the bag close to your body. You may choose from forward stepping, reverse, or even walking lunges.

You will alternate legs so for the set of 12 for example - it's 6 per leg. Drive off of the heel and don't allow the knees to cave. We like the reverse lunge because the working leg stays planted so you end up being able to drive through the heel really well. You will step back and keep the heel down. Don't allow the knee to cave in. You will GENTLY touch the ground with the leg (knee) you stepped back with. Then drive off of the front foot (heel) to bring you back to standing. Switch legs for the next rep.

Back Squat (10 x 3)

Warm up to a moderate-heavy weight then stick with it across all 10 sets.

If you are participating in the 20 rep squat stuff you can either skip this or you can lower to fewer sets.

For these reps the bar will be on the back. Feet are shoulder width apart. Before you start the squat, you should make sure that the chest is up and belly is tight!

To perform the squat reach the butt back and down. Keep the belly tight and chest up. Keep the heels down. Drive the knees out and get the butt lower than the knees at the bottom. Do NOT allow any rounding of the back or plopping at the bottom.

To stand lead with the chest. Keep the the heels down, drive the knees out and keep that belly tight! Fight the weight from pushing you forward.

Rest as needed between sets. Shoot for about 2 min.

7 x 3

Weighted Pull Up Negatives

For these, you'll set up so that you can jump or kip your chin above the bar into the start position. Then slowly lock out your arms to lower yourself down. Be sure to go all the way to a full elbow lock out, even if your feet touch down first!

If you are unable to add weight to these that is totally fine - just do bodyweight!

If you are also doing the Street Parking Gymnastics this week - you may just choose to do that here or skip this part all together.

7 Min Headstand Practice

You can do this free standing or against the wall. Whatever you are comfortable with. Make sure you have some sort of mat, towel, padding - SOMETHING under your head.

The focus will be on the tripod position you create with the head and hands.

Find that position with the feet on the floor. Then bring the knees to the elbows.

Try raising 1 leg at a time. Then if you are comfortable, try both!

Keep pressure in the heels of your palms, keep your chin tucked and your belly TIGHT!

7 Min AMRAP
(QUALITY OVER QUANTITY)
5 Handstand Press Walks
3 Long Hollow Walk Outs

Def watch the videos for these guys!

For the handstand press walks you will basically place the hands down on the ground about 8 inches in front of the feet. Shift the weight into the hands and move the feet in. I say MOVE and not jump - if possible. Then you will move the hands forward about 8" and repeat.

The long hollow walkouts are basically an inchworm, but you will focus on keeping that hollow position and walking the hands out as FAR as you can in front of you before you walk your feet in!

7 ROUNDS
30 SECONDS ON
30 SECONDS OFF

TUCK WITH STRAP OR TOWEL

Score is total reps

For this you will hold a towel or a band in your hands above your head. Lay on your back with the arms and legs extended. You will come up and tuck the knees into the chest and reach the band or towel (or whatever) over the knees and shins then around the feet. Then you will allow the legs to straighten and will lean back slightly.

From here, you will tuck the knees back into the chest. Bring the towel or band back around and back to the start position.

If you are unable to do this holding a towel or band know that the longer the slack - the easier this will be. You may also just choose to do tuck ups and lose the band/towel altogether!

Part 1:

4 sets of:
8 Bench Press Immediately Into
15 Push Ups

Rest 2 Min Between Sets

Score: Weight Used on Bench Press

Goal: Choose a load on the bench you can perform all 8 reps unbroken and a version of the push up you can get all 15 reps unbroken for at least the first couple of sets.

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.

For the push ups, keep your body in a rigid plank position. Hands a little wider than shoulder width, elbows pointing back toward your feet. Lower your chest and thighs to the floor. Keep everything tight and press straight back up until your arms are straight.

Part 2:

3 Rounds of:

20 Alternating Dumbbell Bent Over Rows
20 Alternating Single Arm Tricep Extensions

Idea weight for Men: 30-50# DBs
Idea weight for Women: 20-35# DBs

(Use a different load for the different movements if necessary)

Score: Don't worry too much about it - and worry about quality over speed. But list your bent over row weight as your score and put your tricep extension weight in comments

Goal: Rest as needed on the second part but choose a load that you can perform a minimum of 6 reps per arm for each movement.

Set up for the bent over rows by deadlifting the DBs to just below the knee. From here, keeping the torso position set and the chest lifted - Keep one arm straight as you pull the other elbow up along side your body toward the ceiling. Keep your should drawn away from your ear the whole time. Forearm of the rowing arm should remain vertical. Slowly extend that elbow to extend your arm toward the floor and repeat on the other side. For twenty reps, that is 10 on each arm.

Keep the belly tight. No kipping or pulling your CHEST down!

For the single arm tricep extensions, the dumbbells will be vertical with the rear head hovering over each shoulder.

Keep the biceps by the ears, upper arms vertical. Extend one arm at a time until it is fully extended overhead. Keep the belly tight as you lock the elbows. Control the lower back down then repeat with the other arm. Twenty reps will be 10 on each side.

Snatch (Every :90 for 15 Min (10 Rounds))

Depending on your goal for this workout you can add weight for each rep of this or choose a difficult weight and try to hit it each time.

These meant to be full snatches - but of course you are welcome to work power if you want!

For the snatch your feet will start slightly more narrow than your squat stance. Hands will be out wide. Set up similar to a deadlift stance - with the hips a bit lower and the chest up.

Pull the bar from the ground focusing on keeping the heels down, keeping the bar close to the body, and arms long and straight! Once you get past the knees, you will pick up speed and think of JUMPING with the bar! Shrug the shoulders then pull/press yourself under into the overhead squat. Focus on keeping the heels down, knees out, hips lower than knees, chest up, bar pressed up with elbows locked and armpits forward.

Stand to finish!

USE A HOOK GRIP! Make sure your grip is wide enough to pass through and get behind your head at the bottom of the squat.


Pause Snatch Pull (5 x 3 (use 80% of heaviest snatch))

3 Second pause just below knee. No touch.

For these you will use the same snatch set up. For the first rep, you will pull from the ground the same way but you will pause for 3 seconds just below the knee. Then continue with just the pull/jump/shrug portion! Don't worry about pulling the bar up with the elbows or getting it over your head. For the next two reps, lower back down to just below the knee without the plates touching the ground. So the first rep is from the ground with a pause below the knee, then the second and third reps start from the pause at just below the knee.

RUN VERSION

Run Version

For Time
Run 400 Meters
Carry Heavy or Odd Object for 1 Min as far as you can
Run 400 meters
Carry Heavy or Odd Object as far as you can  for 1 Min...

Keep repeating until you have carried the object a total of:

RX: 800 Meters

RX+: 1200 Meters

Objects may include:

Heavy Sandbag
Heavy D Ball/Slam Ball
Heavy Kettlebell
Heavy Dumbbell
Plate

Weight for Object should be

Men: 60# plus if possible
Women: 40# Plus if possible

So the way this works if you were on a track for example. You would leave your object at the start line. At 3-2-1 go you would run 400 meters. When you get  back to the object you pick it up and run as FAR as you can with it in 1 min. When 1 min is up - you put it down and run 400 meters again. So let's say I got 75 meters with it in 1 min. I drop it there and circle back around to it. Pick it up again - and go as far as I can in one minute - drop it and loop around. Keep doing this until the OBJECT as traveled the RX or RX+ Distance.

You will need to wear a watch!

You can also do this with like a farmers walk!

This is another one Coach Hinshaw made me do a long time ago and it was awful. I basically did it on a 400 meter loop. I would run from my sandbag - 400 meters back to it - take it as far as I could in a minute and keep repeating for 1200 meters.

If you do not have a way to track your meters for the run and/or object carry, you can do something similar to the Row/Bike version but with 400m Run and 1 minute of step ups!

ROW VERSION

Row Version

7 Rounds
Row 500
1 Min Max Box Step ups holding heavy object

Score is total time!

Step ups should be 18-24" and can be with a sandbag on the shoulder/back - or a plate held in a bear hug position. You can also do the step ups holding dumbbells.

BIKE VERSION

Bike Version

7 Rounds
Bike 30 Cal (Men) /20 Calories (Women)
1 Min Max Box Step ups holding heavy object

Score is total time!

Step ups should be 18-24" and can be with a sandbag on the shoulder/back - or a plate held in a bear hug position. You can also do the step ups holding dumbbells.

The Vault "QUINCE" Daily Demo

The Vault "QUINCE" Subs and Mods

The Vault "QUINCE" Tip

The Street Parking Vault is BACK!!!! (This is now Week 15!!)

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 FIFTEENTH 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 17 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
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): SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, COUCH STRETCH
POST: SCIATICA/PIRIFORMIS, 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
Box Jump Warm Up
Upper Body Dumbbell Warm Up

WORKOUT

Street Parking Vault: Dumbbell "QUINCE"

3 Rounds

30 Push Ups
30 Dumbbell Step Ups
30 Box Jumps

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

RX+: 4 Rounds

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

Only allowed to do RX+ if you finish 3 rounds under 14 min.

Score: Total Time

Goal: 15-20 Min

The goal here is to complete 270 reps in under 20 minutes. This is doable as long as you modify appropriately. Break up the push ups early to avoid going to failure. Choose a variation you can sustain at least 5 at a time the whole way.

For the step ups and box jumps, choose a height and a load that will allow you to maintain a pretty smooth pace. Think at least 15 reps per minute.

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.

For the step ups you will hold a dumbbell in each hand. Keep your chest up when stepping onto the box. If you find that your torso is tipping forward and/or you are feeling it in your lower back, lower the height.

Make sure you put your WHOLE foot on your step (box, bench, whatever). Don't allow your knee to cave in. Drive out of your heel and stand all of the way up. Alternate feet with each step at the bottom. So a set of 30 ends up being 15 per side.

If these aren't happening today, substitute with farmer lunges or alternating single leg deadlifts.

For the box jumps, make sure when you jump and when you land that the knees do not cave in! Use a lower height if you need to. Stand all of the way up on your box/bench after you land, then step back down.

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!

Since we are already doing step ups, if you need to sub out the box jumps, try kettlebell swings!

PROGRAM B

PROGRAM B

WARM UP
Box Jump Warm Up
Full Body Simple Warm Up

WORKOUT

Street Parking Vault: Barbell "QUINCE"

3 Rounds

30 Push Ups
30 Barbell Back Rack Step Ups
30 Box Jumps

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

RX+: 4 Rounds

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

Only allowed to do RX+ if you finish 3 rounds under 14 min.

Score: Total Time

Goal: 15-20 Min

The goal here is to complete 270 reps in under 20 minutes. This is doable as long as you modify appropriately. Break up the push ups early to avoid going to failure. Choose a variation you can sustain at least 5 at a time the whole way.

For the step ups and box jumps, choose a height and a load that will allow you to maintain a pretty smooth pace. Think at least 15 reps per minute.

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.

For the step ups you will have the barbell on your back. As you step up onto the box, keep your chest up. Lower the height if you find you are tipping forward or your lower back is working overtime.

Place your WHOLE foot on the box when stepping up. Make sure you drive through the heel and stand all of the way up - don't allow your knee to cave in as you stand. Alternate feet at the BOTTOM of each step. Each time you step up counts as 1 rep. So for a set of 30 you end up doing 15 per side.

You can substitute lunges or single leg deadlifts if the step ups are not happening today.

For the box jumps, make sure when you jump and when you land that the knees do not cave in! Use a lower height if you need to. Stand all of the way up on your box/bench after you land, then step back down.

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!

Since we are already doing step ups, if you need to sub out the box jumps, try kettlebell swings!

PROGRAM C

PROGRAM C

WARM UP
Box Jump Warm Up
Upper Body Dumbbell Warm Up

WORKOUT

Street Parking Vault: Glory Days "QUINCE"

3 Rounds

15 Handstand Push Ups
30 Dumbbell Step Ups
30 Box Jumps

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

RX+: 4 Rounds

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

Only allowed to do RX+ if you finish
3 rounds under 14 min.

Score: Total Time

Goal: 15-20 Min

The goal here is to complete 270 reps in under 20 minutes. This is doable as long as you modify appropriately. Break up the handstand push ups early to avoid going to failure. Choose a variation you can sustain at least 3 at a time the whole way.

For the step ups and box jumps, choose a height and a load that will allow you to maintain a pretty smooth pace. Think at least 15 reps per minute.

For the handstand push ups, hands should be slightly wider than shoulder width and about 8-12 inches from the wall. When you lower to the floor, your head should be closer to the wall than your hands. Keep your belly tight to avoid over extension of your spine. You may perform them strict or kipping. Control your descent down and lock out your arms at the top!

Modify this by doing pike presses with your feet on a box.

For the step ups you will hold a dumbbell in each hand. Keep your chest up when stepping onto the box. If you find that your torso is tipping forward and/or you are feeling it in your lower back, lower the height.

Make sure you put your WHOLE foot on your step (box, bench whatever). Don't allow your knee to cave in. Drive out of your heel and stand all of the way up. Alternate feet with each step at the bottom. So a set of 30 ends up being 15 per side.

If these aren't happening today, substitute with farmer lunges or alternating single leg deadlifts.

For the box jumps, make sure when you jump and when you land that the knees do not cave in! Use a lower height if you need to. Stand all of the way up on your box/bench after you land, then step back down.

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!

Since we are already doing step ups, if you need to sub out the box jumps, try kettlebell swings!

MAMA MODIFICATIONS

PUSH UPS - 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.

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

BOX JUMP/JUMP/SKIP OVERS - This is going to be all about managing the impact and pressure to your core and pelvic floor. If you feel any heaviness or pain in the pelvic floor or surrounding areas (i.e. tailbone, lower back, pubic symphysis) or if you notice symptoms like leaking pee, please consider adapting your approach or modifying the movement. 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.

The Vault "QUINCE" Shift Demo

The Vault "QUINCE" Shift Subs and Mods

The Vault "QUINCE" Shift Tip

Street Parking SHIFT is the more simple version of the daily workout. This workout is great for those who may be new to this type of training those returning from illness/injury, pregnant/postpartum mamas, seniors, even your KIDS!

The Street Parking Vault is BACK!!!! (This is now Week 15!!)

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 FIFTEENTH 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 17 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: SCIATICA/PIRIFORMIS, CHEST OPENER

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

Street Parking Vault: SHIFT "QUINCE"

14 Min AMRAP
(As Many Rounds and Reps as Possible in 14 Min)

12 Push Ups
12 Alternating Step Ups
12 Jump Overs, Plate Hops, or KB Swings

No weight needed unless doing KB Swings

If doing swings:
Idea weight for Men: Single 30-50# KB/DB
Idea weight for Women: Single 12-30# KB/DB

Score: Total Number of Completed Rounds +
any Additional Reps

Goal: 6-9 Rounds

For this workout you will go through the 12 push ups, 12 step ups, and 12 jump over for 14 minutes.

For the push ups you may do regular push ups, knee push ups, even elevated push ups, or floor press.

Make sure the elbows go back and that the hands are just wider than the shoulders. No flaring elbows. Keep the belly tight and avoid worming or snaking. Go all of the way down to touch the chest at the bottom, come all of the way up at the top.

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 12 you will do 6 per leg.

If you can't do step ups you can sub unweighted alternating lunges or single leg deadlift - 6 per side.

For the Dumbbell/KB hop over you will stand facing the Dumbbell/KB and jump over it. Then you will turn around and jump back over the object. You can scale to a line if you are intimidated to go over something. You can also sub a little skip over.

You can perform the same movement jumping onto a plate. Make sure you get your whole foot onto the plate each time and then step down. You can even scale this to a little skip up if need be.

Since we already have step ups in this workout if jumping or skipping is out of the question you can sub a KB swing.

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.

MAMA MODIFICATIONS

PUSH UPS - 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.

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

BOX JUMP/JUMP/SKIP OVERS - This is going to be all about managing the impact and pressure to your core and pelvic floor. If you feel any heaviness or pain in the pelvic floor or surrounding areas (i.e. tailbone, lower back, pubic symphysis) or if you notice symptoms like leaking pee, please consider adapting your approach or modifying the movement. 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.

101320

TIP DB CLEAN AND JERK OCT 13TH 2020

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: POSTERIOR CHAIN RELEASE, HIPS

* 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
Pull Up Warm Up

WORKOUT

8 Rounds

6 Dumbbell Clean and Jerks
8 Pull Ups

Rest 3 Min

Then

8 Rounds

6 Toes to Bar / V-Ups (8)
8 Dumbbell Squats

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

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

Strict Pull Up Option:
4-6 Strict Pull Ups Each Time

Score: Total Time

Goal: 15-21 Min

Each of these should be a sprint. Especially with the 3 min rest. Shoot for less than a minute per round.

The clean AND jerk together counts as 1 rep.

Start with dumbbells on the ground just outside of the feet. Hinge at the hips, bend the knees slightly but keep the chest lifted and back flat. Arms are long and straight.

Lift the weight by digging the heels into the ground as you lift the chest. Once past the knees, pick up speed,  jump and shrug the shoulders. Keep the dumbbells close to the body as they travel UP - try to avoid a massive bicep curl!

Pull yourself down and under as your elbows spin forward and up FAST. Catch the dumbbells on the shoulders in a partial squat with the elbows in front. Make sure heels are down and knees are out.

Feed this partial dip position into the jerk. Stand up hard and fast to pop the weight off  the shoulders - press the dumbbells up as you press yourself back down. Lock out over your head with the biceps by the ears and the belly tight in a partial squat position.

Make sure the heels are down and knees are out. Stand to finish!

For the pull ups, do strict, kipping/butterfly or ring/trx row. If none of those other options are available, do a row with the bar in the rack OR a bent over row. For 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 with straight arms and either get the chin over or pull the chest all the way up at the top!

For toes to bar, think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands.

If you don't have a pull up bar, sub with 8 V-Ups.

Or, modify to Knee-Ups, Supine Toe Touches or regular sit-ups if you need to!

Mamas, go with ball slams or dead bugs.

For these squats hold the DBs at the shoulder. Keep your belly tight, chest up and heels down!

PROGRAM B*

PROGRAM B

WARM UP
Barbell Clean Warm Up
Overhead Warm Up
Pull Up Warm Up

WORKOUT

8 Rounds

6 Clean and Jerks
8 Pull Ups

Rest 3 Min

Then

8 Rounds

6 Toes to Bar / V-Ups (8)
8 Back Squats

RX Men: 95#
RX Women: 65#

RX+ Men: 115-135#
RX+ Women: 75-85#

Strict Pull Up Option:
4-6 Strict Pull Ups Each Time

Score: Total Time

Goal: 15-21 Min

Each of these should be a sprint. Especially with the 3 min rest. Shoot for less than a minute per round.

The clean AND jerk together count as 1 rep.

Set up with feet hip width apart, bar close to the shins. Grip the bar just wider than shoulder width. Shins should be close to vertical, hips above knees, shoulders above hips. Keep your back flat and belly tight.

Push heels down as you raise hips and shoulders. Once past the knee, stand up fast, shrug the shoulders and spin your elbows around the bar to receive it on the shoulders with elbows high, in a partial squat.

Stand up fast to pop the bar off the shoulders. Push the bar up as you push yourself down! Catch in a partial overhead squat with the heels down, knees out, chest up, and biceps by the ears. Stand to finish.

Pull up options are strict, kipping/butterfly, ring/trx row, supine barbell row, banded, or bent over row.

Whatever you choose make sure that you start with straight arms and either get the chin over or pull the chest all the way up at the top!

For toes to bar, think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands.

If you don't have a pull up bar, sub with 8 V-Ups.

Or, modify to Knee-Ups, Supine Toe Touches or regular sit-ups if you need to!

Mamas, go with ball slams or dead bugs.

For these squats hold the bar is on your back. Keep your belly tight, chest up and heels down!

PROGRAM C

PROGRAM C

WARM UP
Total Body Dumbbell Warm Up
Pull Up Warm Up

WORKOUT

8 Rounds

6 Sandbag Clean and Jerks
8 Pull Ups / Sandbag Shoulder Slams

Rest 3 Min

Then

8 Rounds

6 Toes to Bar / Bent Over Slams
8 Sandbag Back Squats

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

Strict Pull Up Option:
4-6 Strict Pull Ups Each Time

Score: Total Time

Goal: 15-21 Min

Each of these should be a sprint. Especially with the 3 min rest. Set yourself up for less than a minute per round.

The clean AND jerk together counts as 1 rep.

For the sandbag clean and jerk you will start with the sandbag on the ground. Your feet should be under the hips with the heels down. Arms are long and straight. You will dip by hinging at the hip slightly and bending the knees. From here you will basically jump (stand up hard and fast) and SHRUG to make the sandbag weightless. Pull YOURSELF down into a partial squat. Catch the sandbag on your biceps with the elbows high. Heels down, butt back, knees out, elbows high with the sandbag on the biceps, belly tight.

From here you will do a jerk. If you are tired, or this starts to feel heavy, you can stand and reset. If you are feeling good - it's more efficient to go straight into the jerk from the catch position of the clean. Stand up hard and fast to pop the sandbag off of the biceps. Move the face out of the way. Punch the sandbag up as you press yourself back down underneath it. Land with the heels down, knees out, belly tight and the sandbag locked out over the middle of your body. Stand to complete!

If you choose the slam options in place of toes to bar and pull ups, make sure you are aggressive.

See Program A or B for Pull Up & Toe to Bar.

Stagger your feet for the slam from the shoulder. As you rotate the back hip forward, throw your shoulder into the bag as you extend your arms toward the floor. Alternate shoulders each rep.

Keep your belly tight on the bent over slams. Punch the arms toward the floor.

For these 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

HANG/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.

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.

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.

SHIFT 101320

SHIFT TIPS_201310

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: POSTERIOR CHAIN RELEASE, HIPS

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

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

4 Hang Power Cleans
4 Overhead Presses
6 TRX/Ring Rows

- Rest 2 minutes between AMRAPs -

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

6 Sit Ups
8 Goblet Squats

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 both AMRAPs

Goal: 12+ Rounds (6 per AMRAP)

For this workout, you'll cycle through 4 hang power cleans, 4 overhead presses, and 6 TRX/ring rows until 7 minutes are up! Then you'll rest two minutes before completing another 7-minute AMRAP, this time of 6 sit ups and 8 goblet squats!

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 shoulder press 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.

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 sit ups you can do whatever you like with your feet, just be sure to 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.

For the Goblet Squat you will hold the weight at the chest. 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 or to a slightly higher target!

MAMA MODIFICATIONS

HANG/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.

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.

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.

101420

TIP BW MOUNTAIN CLIMBERS OCT 14TH 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
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: HIPS 2.0, QUADS/IT BAND

* 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 Simple Warm Up

WORKOUT

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

Run 400 Meters
20 KB/DB Swings
40 Mountain Climbers / Double Unders

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

RX+: Go Faster

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 4 Rounds+

This is a good mover today. Focus on a consistent pace of 4:30 or less per round. Mountain climbers are intended for this one but you can do double unders if you want.

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 for any reason choose a sub that isn't too repetitive with the mountain climbers/double unders. Low step ups are a great option. Only choose hop overs/taps if you are not doing double unders.

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 dumbbell 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!

For the mountain climbers, start in a plank position like the top of a push up. Hands just outside shoulders. Keep your belly tight. Bring one knee in toward the chest. Step or jump that foot back as the other knee comes up. Keep your butt in line with your shoulders. Every time a knee comes up it counts as a rep. So right knee = 1 rep. Left knee = 1 rep.

If you choose to do double unders instead of mountain climbers, choose a rep target you can complete in under a minute.

PROGRAM C

PROGRAM C

WARM UP
Running Warm Up
Full Body Simple Warm Up

WORKOUT

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

Row 500 Meters
or
Bike 30 Cal (Men) / 20 Cal (Women)
20 KB/DB Swings
40 Mountain Climbers / Double Unders

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

RX+: Go Faster

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 4 Rounds+

This is a good mover today. Focus on a consistent pace of 4:30 or less per round. Mountain climbers are intended for this one but you can do double unders if you want.

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

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 dumbbell 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!

For the mountain climbers, start in a plank position like the top of a push up. Hands just outside shoulders. Keep your belly tight. Bring one knee in toward the chest.  Step or jump that foot back as the other knee comes up.  Keep your butt in line with your shoulders. Every time a knee comes up it counts as a rep.  So right knee = 1 rep.  Left knee = 1 rep.

If you choose to do double unders instead of mountain climbers, choose a rep target you can complete in under a minute.

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.

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!

MOUNTAIN CLIMBERS - Elevated Mountain Climbers with Wide Knees. Ball slams, Farmer carry march, Quick Step Ups, Standing cross body wallball throws, Bear Crawl, Functional Progression 3 (Use the Mama Mods Movement library for demos of these movements).

SHIFT 101420

SHIFT TIPS_201410

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, CALVES/ANKLES
POST: HIPS 2.0, QUADS/IT BAND

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

5 Rounds

1 Min Jog/Run, Bike, Row, Taps, Single Unders
15 DB/KB Swings
30 Mountain Climbers

Idea Weight for Men: 35-55# KB/DB
Idea Weight for Women: 12-25# KB/DB

Score: Time

Goal: 13 Min or Less

This one is super simple - you'll move for 1 minute, then do 15 swings, followed by 30 mountain climbers then repeat 4 more times for a total of 5 rounds!

For the first part you will choose from a jog/run, bike, row, taps, or single unders (jump rope). Low step ups are also an option if you can't jump or skip right now.

Shoot to finish the swings in 45 seconds or less! That means knocking out the 15 reps in no more than 2-3 sets. For these, 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!

For the mountain climbers, you'll start in the top of a push-up and alternate raises your knees up into your belly. If you can, try to switch feet quickly but if not, just go at whatever pace is appropriate for you. If you need to, you can elevate the plank position for these by placing your hands on a box, chair, or wall!

Every time a knee comes up is 1 rep towards the 30 mountain climbers.

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.

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!

MOUNTAIN CLIMBERS - Elevated Mountain Climbers with Wide Knees. Ball slams, Farmer carry march, Quick Step Ups, Standing cross body wallball throws, Bear Crawl, Functional Progression 3 (Use the Mama Mods Movement library for demos of these movements).

101520

TIP BB BEAR COMPLEX OCT 15TH 2020

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
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: MORNING COFFEE OR WARM UP FLOW
POST: COOL DOWN FLOW, DECOMPRESSION SEQUENCE

* 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
Dumbbell Clean Warm Up
Shoulder Warm Up

WORKOUT

4 Rounds

Each Round is:

4 Dumbbell Bear Complex
8 Devil Press
40 Goblet Step Ups
8 Devil Press
4 Dumbbell Bear Complex

Rest 2 Min Between Rounds

**Dumbbell Bear Complex =
Power Clean + 2 Thrusters

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

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

Score: Total Time Including Rest

Goal: 25-30 Min

This one is going to be a grind. Rounds should take 5-6 min. Every 4 Bear Complex reps should take a minute or less. Same with the Devil Presses. Give yourself 2 minutes for the step ups.

For the bear complex, do not RUSH through these reps. Get set up well for the clean. Keep the back flat and focus on a great clean.

For the thrusters, make sure the DBs are on the shoulders, heels are down, knees are out. Keep your chest up and belly tight. Feed the press with the drive from the legs. Finish each rep with arms locked out overhead, biceps by the ears.

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 these step ups, hold one dumbbell tight to your chest. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. Stand up all the way at the top of the box and make sure both feet are planted.

If you don't have something to step up onto, or if you are uncomfortable stepping up right now you can sub alternating lunges. Each lunge counts as one rep.

Make sure you choose a weight and a height that you are comfortable stepping up AND down.

PROGRAM B

PROGRAM B

WARM UP
Barbell Clean Warm Up
Overhead Warm Up

WORKOUT

4 Rounds

Each Round is:

4 Barbell Bear Complex
8 Devil Press/Plate Burpees
40 Plate Hug Step Ups
8 Devil Press/Plate Burpees
4 Barbell Bear Complex

Rest 2 Min Between Rounds

Barbell Bear Complex = Power Clean + Front Squat to Overhead + Back Squat to Overhead (See description)

RX Men: 75-95# / 40# DBs (if doing Devil Press) / 45# Plate
RX Women: 55-65# / 25# DBs (if doing Devil Press) / 25# Plate

RX+ Men: 115-135# / 50# DBs (if doing Devil Press) / 45# Plate
RX+ Women: 75-85# / 35# DBs (if doing Devil Press) / 25# Plate

Score: Total Time Including Rest

Goal: 25-30 Min

This one is going to be a grind. Rounds should take 5-6 min. Every 4 Bear Complex reps should take a minute or less. Same with the Devil Presses. Give yourself 2 minutes for the step ups.

For the bear complex, you can do it as described above, combine it into a squat clean thruster + back rack thruster or even just a squat clean into two thrusters.

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).

On the thruster, make sure the bar is on the shoulders, heels are down, knees are out. Feed the press with the drive from the legs.

When lowering onto the back. Wear a shirt so the bar doesn't slip - BE CAREFUL and absorb the catch with the knees! Then make sure you are reset before squatting.

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 these step ups, hold a plate tight to your chest. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. Stand up all the way at the top of the box and make sure both feet are planted.

If you don't have something to step up onto, or if you are uncomfortable stepping up right now you can sub alternating lunges. Each lunge counts as one rep.

Make sure you choose a weight and a height that you are comfortable stepping up AND down.

PROGRAM C

PROGRAM C

WARM UP
Dumbbell Clean Warm Up
Shoulder Warm Up

WORKOUT

4 Rounds

Each Round is:

4 Sandbag Bear Complex
8 Sandbag Burpee
40 Sandbag Bear Hug Step Ups
8 Sandbag Burpee
4 Sandbag Bear Complex

Rest 2 Min Between Rounds

Sandbag Bear Complex = Power Clean + Front Squat to Overhead + Back Squat to Overhead (See description)

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

Score: Total Time Including Rest

Goal: 24-30 Min

This one is going to be a grind. Rounds should take 5-6 min. Every 4 Bear Complex reps should take a minute or less. Same with the Sandbag Burpee. Give yourself 2 minutes for the step ups.

For the bear complex, you can do it as described above, combine it into a squat clean thruster + back rack thruster or even just a squat clean into two thrusters.

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 reset before squatting.

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 these step ups, wrap your arms around the sandbag and hug it to your chest or cradle it between forearms and biceps. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. Stand up all the way at the top of the box and make sure both feet are planted.

If you don't have something to step up onto, or if you are uncomfortable stepping up right now you can sub alternating lunges. Each lunge counts as one rep.

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!

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.

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.

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

GOBLET/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

SHIFT 101520

SHIFT TIPS_201510

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

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

AMRAP 16 Min
(As Many Rounds and Reps As Possible in 16 Min)

8 Squat + Press
16 Unweighted, Alternating Step Ups
8 Burpees

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

Goal: 5+ Rounds

For this one, you'll cycle through 8 squat + presses, 16 step ups, and 8 burpees for 16 minutes!

For the Squat portion of the Squat + Press, 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!

For the Press portion, after you've stood out of the squat, 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.

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 16 you will do 8 per leg.

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

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!

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.

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.

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

GOBLET/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

101620

TIP BB SUPINE ROWS OCT 16TH 2020

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, SPINE STRENGTHENING
POST: POSTERIOR CHAIN RELEASE, CALVES/ANKLES

* 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

WORKOUT

10 Min AMRAP
(As Many Rounds / Reps as Possible in 10 Min)

10 Dumbbell Bent Over Rows
20 Double Unders / Dumbbell Hop Overs

RX Men: 40# DBs / 75-95# Bar
RX Women: 25# DBs / 55-65# Bar

RX+ Men: 50# DBs / 115# Bar
RX+ Women: 35# DBs / 75# Bar

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 10-14 Rounds

Choose a weight that you will have to break up at some point. Make sure you keep the bent over rows strict and avoid using your hips. If you are able to do 10 reps unbroken by the end, you went too light!

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!

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 :30 each time. Consider lowering the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders.

PROGRAM B*

PROGRAM B

WARM UP
Jump Rope Warm Up

WORKOUT

100 Supine Rows

Every Min on the Min:

15 Double Unders

**Set up your supine rows so that you will NOT be able to do more than 10 in a row or so EVEN when you are fresh.

RX+ Men/Women: 20 Double Unders
RX+ Option: Weight Vest

Score: Total Time

Goal: 10-15 Min

If you bust out an unbroken set of 15-20 in the beginning - you're doing it wrong. At some point you should be doing sets as small as 2-3. Pull your chest all the way to the bar so you make contact every time!

No double unders in the first minute.

For the supine barbell row, set the bar in the rack low enough that you'll be at a challenging angle, ideally your body is close to horizontal when your arms are extended. Put your feet up on a bench or box if you can.

Position yourself under the bar with arms straight, shoulders slightly behind the bar. Keep a rigid body position with knees, hips and shoulders in a straight line. Pull your body up to make chest contact with the bar and lower back to straight arms.

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 :20 or less each time. Consider lowering the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders.

PROGRAM C

PROGRAM C

WARM UP
Jump Rope Warm Up

WORKOUT

100 Sandbag Bent Over Slams

Every Min on the Min:

15 Double Unders/Sandbag Hop Overs

Score: Total Time

Goal: 10-15 Min

You should be just as explosive and deliver just as much power on the 100th slam as the 15th slam. So take the time to set up and really be aggressive with every rep rather than just get through 100 as fast as possible.

No double unders in the first minute.

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.

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 :20 or less each time. Consider lowering the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders.

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.

SHIFT 101620

SHIFT TIPS_201610

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, SPINE STRENGTHENING
POST: POSTERIOR CHAIN RELEASE, CALVES/ANKLES

SHIFT WARM UP

Simple Shift Warm up

SHIFT WORKOUT

AMRAP 10 Min
(As Many Rounds and Reps As Possible in 10 Min)

10 Single-Arm Bent Over Rows, R
10 Single-Arm Bent Over Rows, L
20 Single Unders or Taps

Suggested Weight Range Men: 20-40# Single DB/KB
Suggested Weight Range Women: 12-30# Single DB/KB

Score: Total # of Completed Rounds + Any Additional Reps

Goal: 6+ Rounds

The way this one works is you'll perform 10 single arm bent over rows on your right right, then 10 reps on your left side, before moving onto 20 single unders or taps. Once you've complete that, you'll repeat that cycle until 10 minutes are up!

With a goal of 6 or more rounds in 10 minutes, you're shooting to finish a round in 2 minutes or less!

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.

If your weight feels too heavy for you, you can do a regular bent over row with both arms holding a single dumbbell (20 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.

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.

101720

TIP BW AIR SQUATS OCT 17TH 2020

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): POWER
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, 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
Running Warm Up
Squat Warm Up
Shoulder Warm Up

WORKOUT

Every 2 Min for 8 Rounds (16 Min Total)

Run 200 Meters
10 Dumbbell Push Press
Max Reps Air Squats

NO REST BETWEEN ROUNDS

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

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

This might be a fun one to wear a vest if you have one.

Score: Total AIR SQUAT REPS ONLY!!

Goal: 100-200 Reps

Set yourself up so you have around 30-40 seconds for squats each time. You'll want to complete 13-25 reps each 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 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.

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.

PROGRAM B*

PROGRAM B

WARM UP
Running Warm Up
Squat Warm Up
Overhead Warm Up

WORKOUT

Every 2 Min for 8 Rounds (16 Min Total)

Run 200 Meters
10 Barbell Push Press
Max Reps Air Squats

NO REST BETWEEN ROUNDS

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

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

This might be a fun one to wear a vest if you have one.

Score: Total AIR SQUAT REPS ONLY!!

Goal: 100-200 Reps

Set yourself up so you have around 30-40 seconds for squats each time. You'll want to complete 13-25 reps each 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.

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.

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.

PROGRAM C

PROGRAM C

WARM UP
Running Warm Up
Squat Warm Up
Overhead Warm Up

WORKOUT

Every 2 Min for 8 Rounds (16 Min Total)

Row 250 Meters
or
Bike 15 Cal (Men) / 11 Cal (Women)
10 Barbell Push Press
Max Reps Air Squats

NO REST BETWEEN ROUNDS

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

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

Can also do with dumbbell options found in Program A.

This might be a fun one to wear a vest if you have one.

Score: Total AIR SQUAT REPS ONLY!!

Goal: 100-200 Reps

Set yourself up so you have around 30-40 seconds for squats each time. You'll want to complete 13-25 reps each round.

The bike version of this one is gonna hurt!

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

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.

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.

TEAM VERSION

TEAM VERSION

WARM UP
Running Warm Up
Squat Warm Up
Shoulder Warm Up

WORKOUT

In Teams of 2 Complete:

16 Min AMRAP:
(As Many REPS as Possible in 16 Min)

Partner 1:
Run 200 Meters

while

Partner 2:
10 Dumbbell Push Press
Max Reps Air Squats

then

SWITCH

Patner 1:
10 Dumbbell Push Press
Max Reps Air Squats

while

Partner 2:
Run 200 Meters

ALL of that is 1 round.

NO REST BETWEEN ROUNDS

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

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

Could also do barbell option or row/bike options found in Program B/C.

This might be a fun one to wear a vest if you have one.

Score: Total AIR SQUAT REPS ONLY!!

Goal: 100-200 Reps

Set yourself up so you have around 30-40 seconds for squats each time. You'll want to complete 13-25 reps each round.

Make sure you push it on the run, don't try to game this one!

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 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.

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.

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.

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.

4 Rounds
Not for Time

8 Goblet Cossack Squat Right
8 Goblet Cossack Squat Left
8 (4 count down + 4 count up) Stiff Legged Deadlifts
8 Around the World (there and back = 1)
8 Slow Lower Weighted Sit Ups (4 second negative)

Use a single DB/KB for Cossack Squat and either a pair of DBs/KBs or a bar for the deadlift.

If unable to do around the world - sub a supine pike up with a slow roll down.

Weight range suggestions:
Men: 35-55# DBs
Women: 20-40# DBs

Score: Enter Weight Used for Cossack Squat

For the cossack squat you will want to take a pretty wide/sumo stance. Hold the KB/DB at the chest and reach the butt back as you shift all of your weight (for the most part) into one side/leg. Lower to the bottom of the squat on the working side - the other leg will be straight. You may turn the non working leg out and keep only the heel on the ground on that side. On the working side make sure the whole foot is on the ground, knee is driving out. Keep the chest lifted and belly tight. Pause for a moment at the bottom. Stand.

For the stiff leg deadlifts these are NO TOUCH with a 4 second lower and a 4 second up! Knees should be pretty straight, heels down, back flat. Only go as far down as you can keep the back flat. This will depend on your hamstring tightness usually. Keep the bar or KB/DBs close to the body!

For the Around the World reps you will hang from the bar or you can do these lying on the ground. You will fight to keep the legs straight as you lift them and rotate them clockwise ALL the way around - then counter clockwise all of the way back. There and back = 1 rep. You can also do these with just your knees for a slight scale.

If you don't have a bar you will lie flat on the back and extend hands over head. Hold onto your dumbbell for added support. Roll your whole body up with the legs straight so that only your head and shoulders are on the ground. Then SLOWLY roll back down.

For the weighted sit up we are looking for a fast up - press the weight up overhead. Then roll down SLOWLY!

May also do these unweighted.

MAMA MODIFICATIONS

COSSACK SQUAT - Feel free to modify the range of motion or use assistance or a target to support you. You can also sub Lateral Step Up or regular Goblet Squat, Box Squat, or Shin Box Flow.

STIFF LEGGED DEADLIFT - 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.

AROUND THE WORLD - If you are working on managing or repairing diastasis you can modify the range of motion or work from the reclined position lying down on your back. If that still does not help, try Single Leg Lifts, any of the Functional Progressions, Pallof Press, or Banded Woodchop