Ready to move for a whole 30 Min??

Street Parking Endurance is posted once a week, on Sunday. It is meant for anyone looking to build a bigger engine through extra work on the rower, bike or running. Add this in wherever makes sense for your schedule.

For the most part we recommend doing the Endurance workout as a stand alone workout in its own session or even its own day. You know your fitness and recovery level - but that is our general suggestion.

RUN VERSION

Run Version

6 min ON Pace
3 Min Rest Pace
5 min ON Pace
2:30 Rest pace
4 Min ON Pace
2 Min Rest Pace
3 Min ON Pace
1:30 Rest Pace
2 Min ON Pace
1 Min Rest Pace

Score is distance.

DO NOT mess up the paces to get a better score!

RX + - wear a vest if you are into that sort of thing.

Your ON pace should be similar to a pace if you were doing a HARD mile.

Your rest pace, should not be a stop, but just a slower pace that will allow you to recover while still moving.

So, you will be moving the entire 30 minutes!

ROW VERSION

Row Version

6 min ON Pace
3 Min Rest Pace
5 min ON Pace
2:30 Rest pace
4 Min ON Pace
2 Min Rest Pace
3 Min ON Pace
1:30 Rest Pace
2 Min ON Pace
1 Min Rest Pace

Score is distance.

DO NOT mess up the paces to get a better score!

Your ON pace should be similar to a pace if you were doing a HARD 2k row.

Your rest pace, should not be a stop, but just a slower pace that will allow you to recover while still moving.

So, you will be moving the entire 30 minutes!

BIKE VERSION

Bike Version

6 min ON Pace
3 Min Rest Pace
5 min ON Pace
2:30 Rest pace
4 Min ON Pace
2 Min Rest Pace
3 Min ON Pace
1:30 Rest Pace
2 Min ON Pace
1 Min Rest Pace

Score is total calories.

DO NOT mess up the paces to get a better score!

Your ON pace should be HARD.

Your rest pace, should not be a stop, but just a slower pace that will allow you to recover while still moving.

So, you will be moving the entire 30 minutes!

The Vault "Veinte" Daily Demo

The Vault "Veinte" Subs and Mods

The Vault "Veinte" Tip

Welcome back to the Street Parking Vault. This is the workout of the day today - but also the TWENTIETH 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 - Nov 21 to receive credit for participating this week!

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

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, HIP FLEXORS/PSOAS
POST: HAMSTRINGS, CHEST OPENER

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

---

PROGRAM A*

PROGRAM A

WARM UP
Full Body Simple Warm Up
Running Warm Up

WORKOUT

Street Parking Vault: "VEINTE"

5 Rounds

40 Bodyweight Lunges
Run 200 Meters
20 Push Ups
Run 200 Meters

No weight needed!

RX+: This is a vest optional workout if you want to - wear one....ONLY if you can keep a good pace. Otherwise it's a better workout without it!

Score: Total Time

Goal: 20-28 Min

Set yourself up for sub-5 minute rounds. If the first round takes more than 5 minutes, change the push up variation or run distance.

The lunges and push ups each should take 2 minutes or less.

You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step forward with the front leg or backward with the rear leg so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Stand all the way up between reps, bring feet in line with each other and alternate legs with each lunge. So for each set of 40 you end up doing 20 on each side.

If lunges aren't feeling good, try step ups.

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 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.

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up

WORKOUT

Street Parking Vault: Row/Bike "VEINTE"

5 Rounds

40 Bodyweight Lunges

Row 250 Meters
or
Bike 15 Cal (Men) / 11 Cal (Women)

20 Push Ups

Row 250 Meters
or
Bike 15 Cal (Men) / 11 Cal (Women)

No weight needed!

RX+: This is a vest optional workout if you want to - wear one....ONLY if you can keep a good pace. Otherwise it's a better workout without it!

Score: Total Time

Goal: 20-28 Min

Set yourself up for sub-5 minute rounds. If the first round takes more than 5 minutes, change the push up variation or distance/calories.

The lunges and push ups each should take 2 minutes or less.

You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step forward with the front leg or backward with the rear leg so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Stand all the way up between reps, bring feet in line with each other and alternate legs with each lunge.

So for each set of 40 you end up doing 20 on each side.

If lunges aren't feeling good, try step ups.

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

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.

MAMA MODIFICATIONS

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

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

PUSH 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.

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.

111720

TIP WORKOUT NOV 17TH 2020

This workout has 3 PARTS and 3 SEPARATE SCORES! Use the same weight for ALL 3 parts!

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
POST(best after the main workout): SUNS OUT GUNS OUT - BUTTS AND GUTS
EITHER(can be warm up or finisher): GYMNASTICS

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, PIGEON STRETCH
POST: HIPS OR POSTERIOR CHAIN RELEASE

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

PROGRAM A

PROGRAM A

WARM UP
Total Body Dumbbell Warm Up

WORKOUT

Part 1:

4 Min AMRAP
(As Many Rounds and Reps as Possible in 4 Min)

8 Dumbbell Deadlifts
6 Dumbbell Hang Power Cleans

Rest 2 Min Before Part 2

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

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

Part 1 Score: Total Number of Completed Rounds + any Additional Reps

Goal: 8-12 Rounds

Don't forget there are two more parts to this! (see below)

You are shooting for a round every 20-30 seconds. Yep, it's a Peacock's Paradise!

The idea is to move fast but not to fall off. Each movement should obviously be unbroken but try to hold onto those dumbbells for as long as possible. If you do put them down, don't rest too long!

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.

Part 2:

4 Min AMRAP
(As Many Rounds and Reps as Possible in 4 Min)

8 Dumbbell Hang Power Cleans
6 Dumbbell Front Squats

Rest 2 Min Before Part 3

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

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

Part 2 Score: Total Number of Completed Rounds + any Additional Reps

Goal: 8-12 Rounds

Same thing on this one. Try to hold onto the dumbbells for as long as possible and take intelligent breaks if you need them.

Set yourself up for :20-:30 per round.

For front squats, make sure the dumbbells are resting on the shoulders and the elbows are high! Keep the chest up, but do not overextend the back. Keep the belly tight!

Reach the butt back and down trying to keep the elbows and chest up as you descend until your butt is below your knees. Drive the knees out and keep the heels down throughout. Do not collapse in this position. Do not go so low that the back starts to round.

To stand, lead with the chest and elbows - keeping the dumbbells on the shoulders and elbows high. Stand fully for each rep.

Part 3:

4 Min AMRAP
(As Many Rounds and Reps as Possible in 4 Min)

8 Dumbbell Front Squats
6 Dumbbell Deadlifts

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

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

Part 3 Score: Total Number of Completed Rounds + any Additional Reps

Goal: 6-12 Rounds

Rounds may go a bit slower on this one but dig in and really push for these last 4 minutes!

PROGRAM B*

PROGRAM B

WARM UP
Squat Warm Up
Barbell Clean Warm Up

WORKOUT

Part 1:

4 Min AMRAP
(As Many Rounds and Reps as Possible in 4 Min)

6 Deadlifts
4 Hang Power Cleans

Rest 2 Min Before Part 2

RX Men: 95#
RX Women: 65#

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

Part 1 Score: Total Number of Completed Rounds + any Additional Reps

Goal: 8-12 Rounds

Don't forget there are two more parts to this! (see below)

You are shooting for a round every 20-30 seconds. Yep, it's a Peacock's Paradise!

The idea is to move fast but not to fall off. Each movement should obviously be unbroken but try to hold onto the bar for as long as possible. If you do put it down, don't rest too long!

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.

Part 2:

4 Min AMRAP
(As Many Rounds and Reps as Possible in 4 Min)

6 Hang Power Cleans
4 Front Squats

Rest 2 Min Before Part 3

RX Men: 95#
RX Women: 65#

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

Part 2 Score: Total Number of Completed Rounds + any Additional Reps

Goal: 8-14 Rounds

Same thing on this one. Try to hold onto the bar for as long as possible and take intelligent breaks if you need them.

Set yourself up for :20-:30 per round.

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

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

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

Part 3:

4 Min AMRAP
(As Many Rounds and Reps as Possible in 4 Min)

6 Front Squats
4 Deadlifts

RX Men: 95#
RX Women: 65#

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

Part 3 Score: Total Number of Completed Rounds + any Additional Reps

Goal: 6-12 Rounds

Rounds may go a bit slower on this one but dig in and really push for these last 4 minutes!

PROGRAM C

PROGRAM C

WARM UP
Total Body Dumbbell Warm Up

WORKOUT

Part 1:

4 Min AMRAP
(As Many Rounds and Reps as Possible in 4 Min)

8 Sandbag Deadlifts
6 Sandbag Hang Power Cleans

Rest 2 Min Before Part 2

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

Part 1 Score: Total Number of Completed Rounds + any Additional Reps

Goal: 8-12 Rounds

Don't forget there are two more parts to this! (see below)

You are shooting for a round every 20-30 seconds. Yep, it's a Peacock's Paradise!

The idea is to move fast but not to fall off. Each movement should obviously be unbroken but try to hold onto the bag for as long as possible. If you do put it down, don't rest too long!

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.

Part 2:

4 Min AMRAP
(As Many Rounds and Reps as Possible in 4 Min)

8 Sandbag Hang Power Cleans
6 Sandbag Front Squats

Rest 2 Min Before Part 3

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

Part 2 Score: Total Number of Completed Rounds + any Additional Reps

Goal: 8-12 Rounds

Same thing on this one. Try to hold onto the bag for as long as possible and take intelligent breaks if you need them.

Set yourself up for :20-:30 per round.

You may need to adjust reps for a heavier bag.

For these squats, make sure the sandbag is resting on the biceps with the elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight!

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

To stand, lead with the chest and elbows - keeping the sandbag on the biceps and elbows high. Stand fully for each rep.

Part 3:

4 Min AMRAP
(As Many Rounds and Reps as Possible in 4 Min)

8 Sandbag Front Squats
6 Sandbag Deadlifts

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

Part 3 Score: Total Number of Completed Rounds + any Additional Reps

Goal: 6-12 Rounds

Rounds may go a bit slower on this one but dig in and really push for these last 4 minutes!

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.

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.

KB SWING - If you notice and 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!

FRONT/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.

111820

TIP DB PUSH PRESS NOV 18TH 2020

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: HIP FLEXORS/PSOAS, 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
Upper Body Dumbbell Warm Up
Pull Up Warm Up

WORKOUT

5 Rounds

12 Dumbbell Push Press / Jerk
12 Toes to Bar / Weighted Sit Up
36 Double Unders / Dumbbell Hop Overs

RX Men: 40#
RX Women: 25#

RX+ Men: 50# DBs / 48 Double Unders
RX+ Women: 35# DBs / 48 Double Unders

Score: Total Time

Goal: 10-15 Min

Choose a load on the shoulder to overhead movement that you can complete the reps in 1-2 sets. You have the option to jerk here, so you can challenge yourself with the weight. Just make sure 12 reps takes less than a minute.

Break up the toes to bar early, maybe 5-4-3 or doubles and triples with short breaks. 12 Reps should take under a minute.

Set up for the push press with the dumbbells 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 DBs pop up off the shoulders, press straight up to lock out.

You could also do a jerk by pressing yourself under the DBs as they pop off the shoulders. Receive them overhead with arms locked out overhead, knees bent in a partial squat.

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

When lowering the dumbbells back to the shoulders, absorb with the knees and either go into the next rep or re-set for the next rep.

Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. 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 V-Ups.

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

Mamas, go with eye-level swings, ball slams, deadbugs or check out the mama mods on Members-Only for more options!

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

PROGRAM B*

PROGRAM B

WARM UP
Jump Rope Warm Up
Pull Up Warm Up

WORKOUT

5 Rounds

12 Push Press / Jerk
12 Toes to Bar / Weighted Sit Up
36 Double Unders / Dumbbell Hop Overs

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

RX+ Men: 135# / 48 Double Unders
RX+ Women: 85# / 48 Double Unders

Score: Total Time

Goal: 10-15 Min

Choose a load on the shoulder to overhead movement that you can complete the reps in 1-2 sets. You have the option to jerk here, so you can challenge yourself with the weight. Just make sure 12 reps takes less than a minute.

Break up the toes to bar early, maybe 5-4-3 or doubles and triples with short breaks. 12 Reps should take under a minute.

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.

You could also do a jerk by pressing yourself under the bar as it pops off the shoulders. Receive the bar overhead with arms locked out overhead, knees bent in a partial squat.

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

When lowering the bar back to the shoulders absorb with the knees and either go into the next rep or re-set for the next rep.

Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. 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 V-Ups.

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

Mamas, go with eye-level swings, ball slams, deadbugs or check out the mama mods on Members-Only for more options!

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

PROGRAM C

PROGRAM C

WARM UP
Jump Rope Warm Up
Upper Body Dumbbell Warm Up
Pull Up Warm Up

WORKOUT

5 Rounds

12 Sandbag Push Press / Jerk
12 Toes to Bar / Supine SB Toe Touch
36 Double Unders / Sandbag Hop Overs

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

RX+ Option: 48 Double Unders or Sandbag Hop Overs

Score: Total Time

Goal: 10-15 Min

Choose a load on the shoulder to overhead movement that you can complete the reps in 1-2 sets. You have the option to jerk here, which will help if using a heavier bag. Just make sure 12 reps takes less than a minute.

Break up the toes to bar early, maybe 5-4-3 or doubles and triples with short breaks. 12 Reps should take under a minute.

Set up for the push press with the bag on your biceps 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 bag pops up off the arms, press straight up to lock out.

You could also do a jerk by pressing yourself under the bag as it pops off the shoulders. Receive the bag overhead with arms locked out overhead, knees bent in a partial squat.

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

When lowering the bag back to the shoulders absorb with the knees and either go into the next rep or re-set for the next rep.

Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. 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 V-Ups.

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

Mamas, go with eye-level swings, ball slams, dead bugs or check out the mama mods on Members-Only for more options!

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

MAMA MODIFICATIONS

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.

TOES TO BAR - This movement and its scaled version of Knee Raises or V-Ups puts A LOT of pressure on the core and pelvic floor. Please consider risk vs. reward when deciding if this movement is right for you. If you feel confident with your core and pelvic floor health you can always try fewer reps to notice and manage any symptoms. You can also SUB: Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Pallof Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, or Waiter Walks. See MAMA MODS MOVEMENT LIBRARY FOR DEMOS.

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.

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)

111920

TIP BW BURPEE BOX JUMPS NOV 19TH 2020

#blamealex

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY
POST(best after the main workout): BUTTS AND GUTS - SUNS OUT GUNS OUT
EITHER(can be warm up or finisher): GYMNASTICS
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, 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
Running Warm Up
Total Body Dumbbell Warm Up

WORKOUT

2 Rounds

On a 4 Min Clock:
(0:00-4:00 & 10:00-14:00)

Run 400 Meters
then with remainder of time
Max Reps Burpee Box Jumps

When the clock hits 4 min:

Rest 1 Min

Then

On a 4 Min Clock:
(5:00-9:00 & 15:00-19:00)

Run 400 Meters
then with remainder of time
Max Reps Wall Balls

Rest 1 min before starting round 2.

**This workout takes exactly 19 Min. Go through the above TWICE!

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

Ball Weight:
Men: 18-20#
Women: 13-15#

Unnecessary RX+ Option: Wear a Vest

Score: Total REPS from BOTH ROUNDS of BOTH movements

Goal: 90-130

The goal is to get 45-65 reps per round. Burpee box jumps will take much longer than wall balls so shoot for 15-20 of the former and 30-45 of the latter each round.

For the 400m run, you're working with 2:00-2:30. This shouldn't be max effort but you want enough time to hit the goal reps for the other movements. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

For the burpee box jumps, place your hands on the ground facing your box. 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. Then, using a two foot take off and a two foot landing, jump up onto your box.

Make sure when you jump and when you land that the knees do not cave in! We recommend stepping back down off the box rather than jumping.

Subs:
Burpee jump overs
Burpee step ups
Burpee lunges
Elevated or No-Push Up burpee variations

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!

Subs:
Lightweight thrusters. We prefer either a single heavy dumbbell (like the video) or 2 light dumbbells/bar.

PROGRAM C

PROGRAM C

WARM UP
Total Body Dumbbell Warm Up

WORKOUT

2 Rounds

On a 4 Min Clock:
(0:00-4:00 & 10:00-14:00)

Row 500 Meters
or
Bike 30 Cal (Men) / 22 Cal (Women)
then with remainder of time
Max Reps Burpee Box Jumps

When the clock hits 4 min:

Rest 1 Min

Then

On a 4 Min Clock:
(5:00-9:00 & 15:00-19:00)

Row 500 Meters
or
Bike 30 Cal (Men) / 22 Cal (Women)
then with remainder of time
Max Reps Wall Balls

Rest 1 min before starting round 2.

**This workout takes exactly 19 Min. Go through the above TWICE!

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

Ball Weight:
Men: 18-20#
Women: 13-15#

Unnecessary RX+ Option: Wear a Vest

Score: Total REPS from BOTH ROUNDS of BOTH movements

Goal: 90-130

The goal is to get 45-65 reps per round. Burpee box jumps will take much longer than wall balls so shoot for 15-20 of the former and 30-45 of the latter each round.

For the row/bike, you're working with 2:00-2:30. This shouldn't be max effort but you want enough time to hit the goal reps for the other movements. Shorten the distance/calories as needed to fit the time window.

For the burpee box jumps, place your hands on the ground facing your box. 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. Then, using a two foot take off and a two foot landing, jump up onto your box.

Make sure when you jump and when you land that the knees do not cave in! We recommend stepping back down off the box rather than jumping.

Subs:
Burpee jump overs
Burpee step ups
Burpee lunges
Elevated or No-Push Up burpee variations

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!

Subs:
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.

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

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.

112020

TIP DB OH LUNGE NOV 20TH 2020

Take note that the reps vary between the different versions today!

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): 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: SPINE STRENGTHENING, LOWER BACK RELEASE

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

PROGRAM A*

PROGRAM A

WARM UP
Total Body Dumbbell Warm Up

WORKOUT

40 Alternating Dumbbell Snatch

40 Alternating Single Arm Overhead Lunge (20 Right Arm then 20 Left Arm)

40 Alternating Single Arm Dumbbell Snatch

40 Alternating Dumbbell Front Rack Lunges (both dumbbells)

40 Alternating Single Arm Dumbbell Snatch

40 Alternating Dumbbell Farmer Lunges (both dumbbells)

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

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

Score: Total Time

Goal: 9-15 Min

This is a lot of reps but it should go pretty quick. Each section of 40 reps should take 1:30-2:30. Choose a load based on being able to hit that goal for every movement in this workout.

For the dumbbell power snatch the DB will start on the ground, feet on either side about shoulder width apart. Hinge at the hips and a bend at the knee. Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear. In the catch the heels are down, knees out, chest up. Stand to finish. Alternate hands with each rep. So for each set of 40 you end up doing 20 per side.

For the overhead lunges you only need one dumbbell held overhead with one arm - bicep by the ear. Keep the belly tight and press up!!

If you are unable to do overhead lunges, just do the front rack lunges twice.

Either way, make sure the lunge steps are long enough that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the knee to cave in.

Stand all of the way up between reps and alternate FEET with each lunge.

These may be forward stepping, reverse stepping, or walking lunges!

For the front rack lunges, one dumbbell is held in each hand, one head resting on the shoulders, elbows high.

For the farmer lunges, the DBs will be held at the sides.

Keep your chest up and belly tight for all lunge variations.

Switch the front rack and farmer lunges to step ups or a single dumbbell held to the chest with both hands if you need to.

PROGRAM B

PROGRAM B

WARM UP
Overhead Warm Up
Snatch Warm Up

WORKOUT

20 Power Snatch

40 Alternating Overhead Lunges

20 Power Snatch

40 Alternating Front Rack Lunges

20 Power Snatch

40 Alternating Back Rack Lunges

RX Men: 75#
RX Women: 55#

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

Score: Total Time

Goal: 9-15 Min

This is a lot of reps but it should go pretty quick. Each section/movement should take 1:30-2:30. Choose a load based on being able to hit that goal for every one of the movements in this workout.

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.

For the overhead lunges, 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 the way up between reps and alternate legs with each lunge. So for each set of 40 you end up doing 20 on each side.

For the front rack lunges, make sure the bar is resting on the shoulders with a loose fingertip grip and elbows high!

For the back rack lunges, the bar is resting on the upper back and shoulders.

Keep your belly tight and chest up for all lunge variations.

Customize with overhead plate lunges or just do front rack lunges twice.

For the front and back rack lunges, you could also switch to step ups.

PROGRAM C

PROGRAM C

WARM UP
Total Body Dumbbell Warm Up

WORKOUT

30 Sandbag Ground to Overhead

40 Overhead Sandbag Lunges

30 Sandbag Ground to Overhead

40 Sandbag Front Rack Lunges

30 Sandbag Ground to Overhead

40 Sandbag Back Rack Lunges

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

Score: Total Time

Goal: 10-16 Min

This is a lot of reps but it should go pretty quick. Each section/movement should take 1:30-2:30. Choose a load if possible, or adjust the reps if using a heavier bag, based on being able to hit that goal for each one of the movements in this workout.

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

For the overhead lunges you will hold the sandbag 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 40 you end up doing 20 on each side.

For the front rack lunges, make sure the sandbag is resting on the biceps with the elbows high!

For the back rack lunges, the bag is resting on the shoulders behind the head.

Customize with overhead plate lunges or just do front rack lunges twice.

For the front and back rack lunges, you could also switch to step ups.

Keep your chest up and belly tight for all lunge variations!

MAMA MODIFICATIONS

LUNGES - 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, change the position of where or how you hold the dumbbells, 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, single leg deadlift, glute bridge or goblet squat for the lunges.

DB 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 sub KB SWINGS.

112120

TIP BW AIR SQUATS NOV 21ST 2020

This workout has 2 parts and 2 separate scores! Use the same weight and customizations for both parts.

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: DOWN DOG FLOW, THORACIC SPINE RELEASE
POST: SHOULDER FLOW, CHEST OPENER

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

PROGRAM A

PROGRAM A

WARM UP
Squat Warm Up
Pull Up Warm Up
Shoulder Warm Up

WORKOUT

Part 1:

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

6 Pull Ups
9 Push Press
12 Air Squats

Rest 3 Min before Part 2

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

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

Strict Pull Up Option:

3-5 Strict Pull Ups Per Round

Part 1 Score: Total Number of Completed Rounds + any Additional Reps

Goal: 5-9 Rounds

Customize this one however you need to in order to get a round every :45-1:15. Pull ups and push presses should pretty much be unbroken the whole way.

And don't try to game it for part 2!!!

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 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.

Part 2:

Take whatever your score was from Part 1 (the Rounds and Reps) and complete that same amount of work - for time (as fast as possible).

Use the same weight and other customizations made for this part as well.

Score: Total Time for Part 2

Goal: 7-8 Min

Let's say you got 8 rounds plus 6 push presses in the first part. For this part your task is to complete 8 full rounds plus 6 pull ups plus 6 push presses as quickly as possible without getting sloppy.

If you really pushed it in part 1, it will be very difficult to do part 2 in 7 minutes or less. But now that you are familiar with the workload you might be able to dig deep and make it happen!

PROGRAM B*

PROGRAM B

WARM UP
Squat Warm Up
Pull Up Warm Up
Overhead Warm Up

WORKOUT

Part 1:

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

6 Pull Ups
9 Push Press
12 Air Squats

Rest 3 Min before Part 2

RX Men: 95#
RX Women: 65#

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

Strict Pull Up Option:

3-5 Strict Pull Ups per Round

Part 1 Score: Total Number of Completed Rounds + any Additional Reps

Goal: 5-9 Rounds

Customize this one however you need to in order to get a round every :45-1:15. Pull ups and push presses should pretty much be unbroken the whole way.

And don't try to game it for part 2!!!

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!

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.

Part 2:

Take whatever your score was from Part 1 (the Rounds and Reps) and complete that same amount of work - for time (as fast as possible).

Use the same weight and other customizations made for this part as well.

Score: Total Time for Part 2

Goal: 7-8 Min

Let's say you got 8 rounds plus 6 push presses in the first part. For this part your task is to complete 8 full rounds plus 6 pull ups plus 6 push presses as quickly as possible without getting sloppy.

If you really pushed it in part 1, it will be very difficult to do part 2 in 7 minutes or less. But now that you are familiar with the workload you might be able to dig deep and make it happen!

PROGRAM C

PROGRAM C

WARM UP
Squat Warm Up
Pull Up Warm Up
Shoulder Warm Up

WORKOUT

Part 1:

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

6 Pull Ups / Bent Over Slams
9 Sandbag Push Press
12 Air Squats

Rest 3 Min before Part 2

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

Strict Pull Up Option:

3-5 Strict Pull Ups Per Round

Part 1 Score: Total Number of Completed Rounds + any Additional Reps

Goal: 5-9 Rounds

Customize this one however you need to in order to get a round every :45-1:15. Pull ups and push presses should pretty much be unbroken the whole way.

And don't try to game it for part 2!!!

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!

If you choose bent over slams, set up with a solid forward hinge position, butt back, heels down. Hold that position while 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.

Set up for the push press with your sandbag on the biceps with the elbows high. 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 bag pops 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.

Part 2:

Take whatever your score was from Part 1 (the Rounds and Reps) and complete that same amount of work - for time (as fast as possible).

Use the same weight and other customizations made for this part as well.

Score: Total Time for Part 2

Goal: 7-8 Min

Let's say you got 8 rounds plus 6 push presses in the first part. For this part your task is to complete 8 full rounds plus 6 pull ups plus 6 push presses as quickly as possible without getting sloppy.

If you really pushed it in part 1, it will be very difficult to do part 2 in 7 minutes or less. But now that you are familiar with the workload you might be able to dig deep and make it happen!

TEAM VERSION

TEAM VERSION

WARM UP
Squat Warm Up
Pull Up Warm Up
Shoulder Warm Up

WORKOUT

In Teams of 2 Complete:

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

In You Go - I Go Format

Partner 1 Completes:
6 Pull Ups
9 Push Press
12 Air Squats

Then

Partner 2 Completes:
6 Pull Ups
9 Push Press
12 Air Squats

One person does a FULL round while the other rests. Keep alternating back and forth

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

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

Strict Pull Up Option:

3-5 Strict Pull Ups Per Round

**Can also be done with barbell and sandbag options found in Program B/C

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 20-26 Rounds (10-13 Rounds - EACH)

You will have about as much time to rest as you will to work in this version. So turn it up when it's your turn! Your round should take no more than a minute. Shoot for 45 seconds.

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 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

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.

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.

AIR SQUAT - 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:

Butts

5 Rounds
30 Seconds Back Rack Reverse Lunge Right
30 Seconds Back Rack Reverse Lunge Left
30 Seconds Good morning
30 Seconds 1 and 1/2 Rep Back Squat

Rest 2 Min

You will use the same weight for the whole thing and keep it on the back for the full 2 min.

Men try around 75-115#
Women try around 45-75#

Ok so for this you just put that bar on your back and know that it is going to be there for 2 min!

You will start with 30 seconds of reverse lunges on the right leg.

Reach the back leg back and kiss the knee to the ground. Make sure that you take a wide enough step that you can keep your front heel down.

After 30 seconds on the right - switch to the left and do 30 seconds.

After that you will perform the 30 seconds of Good Mornings. You will hinge at the hips, keep the knees pretty straight and keep the back flat! If possible you will get to a 90 degree bend, but if you can't get there for strength or flexibility sake and the back starts to round - don't go so far.

From here you will do 30 seconds of 1 and 1/2 rep back squats. So you will perform a squat all of the way down - come half way up - go back down - then stand all of the way.

Keep the heels down, chest up, knees out!

Part 2:

Guts

5 Rounds
30 Russian Twists
10 Slow Candlestick Roll Down

Rough idea for weight on the Russian Twists - 10 - 30#

This is NOT for time because the candlestick roll downs are meant to be SLOW!

Just post weight used for your score.

For the Russian twists - each twist counts as a rep.

Sit on the ground and lean back with the weight at your belly and your feet elevated slightly. Twist and touch the weight on the right - then the left. Each touch counts. You may do these with a dumbbell, a ball, a plate, whatever!

For the slow candlestick roll downs, you will start lying on your back with your arms over head and your head near a pole or something sturdy you can hang onto. Lift your feet, legs, butt, and low back up off of the ground in a rolling motion and point the toes toward the ceiling.

Then you will SLOWLY roll yourself down - one vertebrae at a time, until you are all the way down with the feet on the ground.

MAMA MODIFICATIONS

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

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.

SQUAT - 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.

RUSSIAN TWISTS - If you are working to manage or heal diastasis and need a modification, consider subbing: Pallof Press, Functional Progression 2, Dumbbell Windmill, Banded Woodchop, Tabletop DB Drag (see Visit Mama Modifications Movement Library on the Members Only Website for demos)

CANDLE STICK ROLL DOWN - If you notice coning or doming in the candlestick position you can try using assistance, shortening the range of motion, or bending the knees to manage the pressure in the belly. If this still doesn't help you can sub Functional Progression 1 or Dead Bugs, Functional Progression 3 or Bird Dogs, Overhead plate hold, 90 degree plate hold, Farmer Carry, Waiter Walks, or Windmills (See Mama Modifications Movement Library for Demos)

WARM UP
Full Body Simple Warm Up
Running Warm Up

WORKOUT

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

200 meter Burden Run
7 Clean and Toss Over Box

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

Score: Total Number of Completed Rounds + Any Additional Reps

Goal: 7 + rounds

To pace this workout, set yourself up to maintain sub-3 minute rounds. That may mean reducing the load of the bag if possible, switching the burden run to 100m or a normal 200m run, or going doing 5 reps of the clean & toss over instead of 7. Try a practice round in your warm up and adjust as needed so that in the workout you stay consistent with your choices!

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

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

For power clean & toss over, the sandbag will start on the ground. Feet under the hips roughly. Knees are bent, sandbag is close to the body, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders. Shoot the elbows around and forward FAST to get the sandbag on the biceps with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat. Throw the bag over a box, bench, or racked barbell to complete the rep.

Every 3 minutes for 15 minutes:
(5 Total Sets)

3 Heavy Deadlifts (85-90% of 1RM)
15 High Box Jumps*

Score: Weight Used for Deadlifts
Also - note box height in comments

Goal: Heavy, but with good technique and unbroken.

Rest 5-8 seconds between each box jump. Choose a higher box than you would use in a timed workout. Focus on explosive power. Same load on the Deadlifts.

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 box jumps you will choose a box that is higher than what you normally use in a workout. Focus on fully extending your hips when you take off. 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. If you don't have something to jump ON - find something to jump OVER!

Shoulder Press (8-7-6-5-4-3-2-1)

Rest 60 Seconds between sets. Use the same load for all.

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

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

Front Rack Hold (3 x 40 Seconds)

The front rack hold are just standing upright holding the bar in your front rack position. Ideally this is much heavier than your 1 rep max front squat. If your elbows drop or your abs disengage during the hold, re-rack the bar even if it's been less than 40 seconds.

YOU MUST squeeze your butt and your abs super tight during these holds. You should not feel any compression in the lower back. If you do, re-rack it!

PART 1

Tabata 8 x 20-sec ON 10-sec OFF

Top-of-Box Pistols

*Alternate the working leg each round - So, Round 1 is Right Leg only, Round 2 is Left leg only, etc.

PART 2

On a 5 Min Clock

Superman Hold

*Every time you break, do 2 Wall Walks

Score is # of times you break (So LOWER scores are the goal!)

Stay elevated in the hold for as long as you can muster. If your chest and/or feet touch to the floor, complete 2 wall walks. Try to get right back into the hold so that you're working for the entire 5 minutes!

For the superman hold, start lying on your belly with your arms extended overhead and legs straight and squeezed together. Squeeze your belly, butt, and thighs. Lift up and long so that your feet, knees and chest raise up from the ground.

For the wall walk you will start in the bottom of a push up with the feet against the wall. You will start walking the feet up the wall and press up to the top of the push up and walk your hands back. Keep the belly tight - no sagging hips! Ideally you will walk all of the way back to the wall until the chest touches. Then you will walk the hands back out away from the wall and walk the feet down the wall. No Slamming or sliding down!

If doing full on wall walks is not comfortable for you yet - you may choose to go only part of the way up and come down. You may also scale to pike on the box ups (raise the number if these are fast for you) or even inchworms! For the pike up on the box version you will start in the top of a push up position with the feet on a bench or box. You will walk the hands back toward the box as the hips go up until you are in a 90 degree pike position at the top. You will then walk yourself back out.

PART 3

3 Rounds for Quality

10 Dips
20 V-Ups
30-sec Unstable Plank

Score is Time but still FOR QUALITYThe dips can be on rings, stationary, or box/bench dips! If you choose rings or stationary, they can be either kipping or strict!

For the ring/stationary dips, be sure you lock out at the top of dip keeping the torso upright, placing majority of the work load in the chest and triceps and not on the shoulders. Make sure the elbows go back and don't flare out. Get the shoulder lower than the elbow at the bottom. Dips may be strict, kipping, banded, or even slightly leg assisted. We don't recommend a slow lower dip in for time workout. You can even dip between two benches/boxes/countertops if you want!

For V Ups, lie on your back with arms stretched overhead, shoulders away from ears. Squeeze your legs together. Come into a hollow body position by raising your legs and shoulders a few inches from the floor. Pull your bellybutton down toward the floor until you feel your lower back pressing into it. Raise your chest and legs up high and then toward one another at the same time until you can touch your toes, then lower back to hollow body.

Accumulate 30 seconds in some form of unstable plank. Options can be hands in rings, feet in rings or TRX bands. Feet on Swiss ball.

You can even just have one hand and one foot lifted and alternate every time you break!

Figure out a way to make it unstable with what you've got!!

SHOULDER PRESS DROP SET!!!

4 Sets of the following:

Max Set Shoulder Press (shoot for 10-12ish reps)
- Drop Weight -
Max Set Shoulder Press (5-20# lighter than last set)
- Drop Weight -
Max Set Shoulder Press (5-20# lighter than last set)
- Drop Weight -
Max Set Shoulder Press (5-20# lighter than last set)

Do this until you end up doing a max set with the empty bar!

Start with a weight that you can do a set of 10 with confidently, but prob not more than 15.

From there - depending on how heavy it is - you will drop 5-20 lbs and repeat.

Drop 5-20 lbs and then repeat.

Keep doing that until your last set is with the empty bar.

Ideally you will do between 4-6 sets total.

For example:

135
115
95
75
55
45

If you can start heavier than that - make bigger drops.

If you start WAY lighter - make smaller drops.

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

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

Put the weight you started with in as your score.

3 x 15 (each side)
Seated Dumbbell Tricep Extension

These are the classic dumbbell tricep extension! Keep the bicep up by the ear as you bend at the elbow to lower the weight and really focus on a squeeze lockout at the top each time.

Choose a weight you can complete 15 slow controlled reps unbroken. It should burn a lot in that last few reps but not close to failure.

If you do not have dumbbells to make this work you may also sub skull crushers with the barbell.

WARM UP
Snatch Warm Up

WORKOUT

Power Snatch (15 Min to Find 3 Rep Touch and Go)

Warm up before using the snatch warm up and do not count any of your warm up sets as part of this. When you start the clock you should be ready to start adding weight to the bar.

You can do as many or as few "sets" as you want in the 15 min - but the goal is to find as heavy as you can go for a set of 3 "Touch and Go" power snatches. Touch and go means not dropping the bar between reps.

Get to a heavyish weight by 5-6 min in so that you can take longer breaks between heavy sets!

For the power snatch your feet are under your hips with the heels down. Hands are wide (overhead squat grip). Hinge at the hip and bend the knees but keep the chest UP! Start to lift the bar by digging the heels into the ground and lifting the chest. Pull the bar into the body to keep it close! Once past the knees scoop your hips under your shoulders so when you finish the up and JUMP you will jump straight up and not swing the bar out forward. Finish UP with the legs and hips (arms still straight). Shrug hard. The bar will start to travel UP the body - elbows go high and outside to keep bar close. Pull up on the bar and pull YOURSELF down under it slightly. You will land in a partial overhead squat with the bar locked out over the body.

Heels down, knees out, belly tight, chest lifted, bar over head, elbows locked, pressing into the bar! Stand to finish!

Snatch Grip Deadlift (5 x 5)

The snatch grip deadlift allows you to really focus on practicing hitting all of the proper positions for the first pull of the snatch.

The bar will start on the ground with the feet under your hips with the heels down. Hands are wide (overhead squat grip). Hinge at the hip and bend the knees but keep the chest UP! Start to lift the bar by digging the heels into the ground and lifting the chest. Pull the bar into the body to keep it close! Move more slowly through these than you would with an actual snatch to really feel the positions on the way up and way down.

Focus on not allowing the hips to rise without the chest, the bar to get away from the body, or to go around the knees. Push the knees back as the chest comes up. Keep the bar pulled in and heels down!

Finish at the top of the deadlift - standing all of the way up.

You should be able to start at the weight you finished your set of 3 power snatches with and add a bit of weight for each set.

RUN VERSION

Run Version

5 Rounds

2 Min at a moderate pace
20 Seconds Rest

90 Seconds at a moderate/ but faster pace
15 Seconds Rest

1 Min at a fast pace
10 Seconds rest

30 Seconds at a 98% effort pace

3 Min Rest

Score - if you are able to measure TOTAL distance you can mark it. Do NOT mess up paces trying to get a better score!

Goal - without looking try to match traveling the exact same distance each time. This is how we learn to pace.

Doing the proper paces is IMPORTANT. We must learn how to perform at different paces at different times and learn what is sustainable for us.

The rest - although short - is also important. Don't skip it.

Rather than worrying about a score. This is a TEST to see if you end up getting around the same distance every time. That is a good gauge for if you are hitting similar paces each round.

ROW VERSION

Row Version

5 Rounds

2 Min at a moderate pace
20 Seconds Rest

90 Seconds at a moderate/ but faster pace
15 Seconds Rest

1 Min at a fast pace
10 Seconds rest

30 Seconds at a 98% effort pace

3 Min Rest

Score - Total distance - but DO NOT screw up the paces trying to get a better score.

Goal - Without looking (cover the monitor or the distance on the monitor and only watch the clock) try to match traveling the exact same distance each time. This is how we learn to pace.

Doing the proper paces is IMPORTANT. We must learn how to perform at different paces at different times and learn what is sustainable for us.

The rest - although short - is also important. Don't skip it.

Rather than worrying about a score. This is a TEST to see if you end up getting around the same distance every time. That is a good gauge for if you are hitting similar paces each round.

BIKE VERSION

Bike Version

5 Rounds

2 Min at a moderate pace
20 Seconds Rest

90 Seconds at a moderate/ but faster pace
15 Seconds Rest

1 Min at a fast pace
10 Seconds rest

30 Seconds at a 98% effort pace

3 Min Rest

Score - Total calories - but DO NOT screw up the paces trying to get a better score.

**if using a bike with distance just put that in and make a note in comments.

Goal - without looking (cover the monitor or the calories/distance on the monitor and only watch the clock) try to match traveling the exact same distance/calories each time. This is how we learn to pace.

Doing the proper paces is IMPORTANT. We must learn how to perform at different paces at different times and learn what is sustainable for us.

The rest - although short - is also important. Don't skip it.

Rather than worrying about a score. This is a TEST to see if you end up getting around the same distance/calories every time. That is a good gauge for if you are hitting similar paces each round.

The Vault "Diecinueve" Daily Demo

The Vault "Diecinueve" Subs and Mods

The Vault "Diecinueve" Tip

Welcome back to the Street Parking Vault. This is the workout of the day today - but also the NINETEENTH 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 - Nov 14 to receive credit for participating this week!

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

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, SPINE STRENGTHENING
POST: CALVES/ANKLES, LOWER BACK RELEASE

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

---

PROGRAM A*

PROGRAM A

WARM UP
Full Body Simple Warm Up
Squat Warm Up

WORKOUT

Street Parking Vault: Dumbbell "DIECINUEVE"

Every 5 Min for 5 Total Rounds

40 Double Unders
20 Alternating Single Arm Dumbbell Snatch
20 Wall Balls

Rest the remainder of each 5 min window.

Start a new round each time the clock hits 5:00
...(10:00, 15:00, 20:00).

RX Men: 40-50# DB / 20#ish Ball
RX Women: 25-35# DB / 13-15#ish Ball

RX+ Men/Women: 60 Double Unders, 30 Dumbbell Snatch, 30 Wall Balls

Wall Ball Target Height - 9-10' if possible. But....use what you've got.

Score: SLOWEST ROUND ONLY!

Goal: Under 4 Min

Think of this as 5 work intervals that should each take 3-4 minutes. Choose loads and movement variations that will allow for 90 seconds of rest between intervals, at least at the beginning!

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

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

For the single DB power snatch the dumbbell will start on the ground, feet on either side about shoulder width apart. Hinge at the hips and a bend at the knee. Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear. In the catch the heels are down, knees out, chest up. Stand to finish. Alternate hands with each rep. So for each set of 20 you end up doing 10 per side.

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 B

PROGRAM B

WARM UP
Squat Warm Up
Snatch Warm Up

WORKOUT

Street Parking Vault: Barbell "DIECINUEVE"

Every 5 Min for 5 Total Rounds

40 Double Unders
12 Power Snatch
20 Wall Balls

Rest the remainder of each 5 min window.

Start a new round each time the clock hits 5:00...(10:00, 15:00, 20:00).

RX Men: 75#, 20#ish Ball
RX Women: 55#, 13-15#ish Ball

RX+ Men: 60 Double Unders,
95#+ Power Snatch , 30 Wall Balls

RX+ Women: 60 Double Unders,
65#+ Power Snatch, 30 Wall Balls

Wall Ball Target Height - 9-10' if possible. But....use what you've got.

Score: SLOWEST ROUND ONLY!

Goal: Under 4 Min

Think of this as 5 work intervals that should each take 3-4 minutes. Choose loads and movement variations that will allow for 90 seconds of rest between intervals, at least at the beginning!

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.

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

The power snatch takes the bar from the ground to overhead in one smooth movement.

Set up with feet under hips and a wide grip. Your back should be flat with a tight belly, chest up, hips back, knees bent.

Drive through the heels and lift the chest. Keep the arms straight as you stand. Pull the bar into the body. 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. Drop under the bar to receive it in a partial overhead squat with arms locked out overhead. Stand fully to complete the rep.

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
Full Body Simple Warm Up
Squat Warm Up

WORKOUT

Street Parking Vault: Sandbag "DIECINUEVE"

Every 5 Min for 5 Total Rounds

40 Double Unders
15 Sandbag Ground to Overhead
20 Wall Balls / 15 Side to Side Sandbag Thrusters

Rest the remainder of each 5 min window.

Start a new round each time the clock hits 5:00...(10:00, 15:00, 20:00).

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

Idea Med Ball Weight:
Men: 20#
Women: 13-15#

RX+ Men/Women: 60 Double Unders,
20 Sandbag Ground to Overhead,
30 Wall Balls / 20 Side to Side Sandbag Thrusters

Wall Ball Target Height - 9-10' if possible. But....use what you've got.

Score: SLOWEST ROUND ONLY!

Goal: Under 4 Min

Think of this as 5 work intervals that should each take 3-4 minutes. Choose loads and movement variations that will allow for 90 seconds of rest between intervals, at least at the beginning!

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

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

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

For the 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 or you'd simply prefer it, you can sub side to side sandbag thrusters.

MAMA MODIFICATIONS

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

DB 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 sub KB SWINGS.

WALL BALL - To focus on managing proper posture, breathing mechanics, core pressurization, and/or joint stability, sub: DB/WB Thruster, Lower Target Wall Ball Toss, Box/Target Supported Squat for Wall Ball

The Vault "Diecinueve" Shift Demo

The Vault "Diecinueve" Shift Subs and Mods

The Vault "Diecinueve" Shift Tip

Street Parking SHIFT is the more simple version of the daily workout. This version 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!

Welcome back to the Street Parking Vault. This is the workout of the day today - but also the NINETEENTH 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 - Nov 14 to receive credit for participating this week!

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

Originally Posted: 01/08/2020

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, SPINE STRENGTHENING
POST: CALVES/ANKLES, LOWER BACK RELEASE

SHIFT WARM UP

Simple Shift Warm Up
Squat Warm Up

SHIFT WORKOUT

STREET PARKING VAULT: SHIFT "DIECINUEVE"

4 Rounds

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

20 Single Unders, Skip Overs, Hop Overs, Taps
5 Hang DB Snatch Right
5 Hang DB Snatch Left
7 Goblet Squats

Rest 1 Min Between Each 3 Min AMRAP.

Idea weight for Men: Single 20-40# DB/KB
Idea weight for Women: Single 12-25# DB/KB

Score: Total Rounds from all 4 AMRAPS + any additional Reps

Goal: 12 Rounds + (3 Rounds+ Per AMRAP)

For this workout, you will perform 20 single unders, 5 hang DB snatch on your right arm, 5 hang DB snatch on your left arm, then 7 goblet squats for 3 minutes. When the clock hits 3 minutes, you'll rest for 1 minute and then repeat that cycle for a total of 4 rounds or 15 minutes.

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

For the Hang DB 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 5 reps on one side then switch to the other.

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 or assisted in order to get all of the way down and keep good position. Or if injury/issue prevents this you may squat to a slightly higher target!

MAMA MODIFICATIONS

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

DB 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 sub KB SWINGS.

WALL BALL - To focus on managing proper posture, breathing mechanics, core pressurization, and/or joint stability, sub: DB/WB Thruster, Lower Target Wall Ball Toss, Box/Target Supported Squat for Wall Ball

Tue 111020

TIP BW BURPEES NOV 10TH 2020

Note the differences of reps etc between the 3 programs today!!

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, COUCH STRETCH
POST: HIP FLEXORS/PSOAS, 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
Total Body Dumbbell Warm Up
Pull Up Warm Up

WORKOUT

This workout has 2 Parts but One Score

8 Rounds
6 Devil Lunge
8 Toes to Bar / Single Dumbbell Supine Toe Touch

After ALL 8 Rounds: Rest 1 Min

Then

50 Burpees

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

RX+ Men: 50# DBs / 10 Toes to Bar
RX+ Women: 35# DBs / 10 Toes to Bar

Score: TOTAL TIME Including REST

Goal: 16-22 Min

Give yourself 5 minutes for burpees. That leaves 1:20-2:00 per round. Choose a load you can devil lunge unbroken most if not all the way.

For the devil lunges, start standing with the dumbbells on the ground about shoulder width apart. Place your hands on the dumbbells. Jump or step your feet back. Get your chest and thighs to the ground. Press up to plank. Jump or step the feet either inside or outside the dumbbells. Lead with the chest to stand up all the way with a flat back.

Then, do a reverse lunge on each leg. Make sure you take a long enough step back so that the heel of your front foot is down when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge.

So 1 rep = DB burpee + lunge right leg + lunge left leg.

If you need to modify, try a burpee + alternating step up, use a single dumbbell or go unweighted.

Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. 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 Supine Toe Touches with a single dumbbell held in both hands over the chest.

Or, you could do V-Ups, Knee-Ups, or regular sit-ups if you need to!

Mamas, go with eye level KB/DB swings, dead bugs or check out full list of mama mods on Members-Only.

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

Modify these to an elevated burpee or a no-push-up version.

PROGRAM B

PROGRAM B

WARM UP
Squat Warm Up
Full Body Simple Warm Up
Pull Up Warm Up

WORKOUT

This workout has 2 Parts but One Score

8 Rounds

6 Deficit Push Ups
12 Alternating Front Rack Lunges (6 Per Leg)
8 Toes to Bar / Single Plate Supine Toe Touch

After ALL 8 Rounds: Rest 1 Min

Then

50 Burpees

RX Men: 75#
RX Women: 55#

RX+ Men: 95-115# / 10 Toes to Bar
RX+ Women: 65-75# / 10 Toes to Bar

Score: TOTAL TIME Including REST

Goal: 16-22 Min

Give yourself 5 minutes for burpees. That leaves 1:20-2:00 per round. Choose a load you can lunge unbroken most if not all the way.

For the deficit push up, set up a couple of plates or dumbbells far enough apart for your chest to reach the ground. Squeeze your butt, your thighs and your belly. No sagging hips or snaking.

Keep your elbows close to the body and lower all the way to the floor. Stay engaged. Press back up to the the top until arms are totally straight.

Go with knee push ups in order to maintain good positions.

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

Sub with alternating weighted step ups or single leg deadlifts if you have knee issues or if it just feels better.

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 Supine Toe Touches with a single plate held in both hands over the chest.

Or, you could do V-Ups, Knee-Ups, or regular sit-ups if you need to!

Mamas, go with eye level KB/DB swings, dead bugs or check out full list of mama mods on Members-Only.

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!

PROGRAM C

PROGRAM C

WARM UP
Total Body Dumbbell Warm Up
Pull Up Warm Up

WORKOUT

This workout has 2 Parts but One Score

8 Rounds

6 Sandbag Burpee to Alternating Front Rack Lunges
8 Toes to Bar / Sandbag Supine Toe Touch

After ALL 8 Rounds: Rest 1 Min

Then

50 Burpees

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

RX+ Option: Increase Toes to Bar / Toe Touches to 10

Score: TOTAL TIME Including REST

Goal: 16-22 Min

Give yourself 5 minutes for burpees. That leaves 1:20-2:00 per round. Choose a load you can burpee lunge unbroken most if not all the way.

One rep of Sandbag Burpee Front Rack Lunge = Sandbag Burpee Power Clean + Lunge Left + Lunge Right.

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

Clean the bag up to your shoulders so that it is resting on your biceps and your upper arms are parallel to the floor. Keep your belly tight and chest up. 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.

GENTLY touch the back knee to the ground. Then drive through the front heel to bring you back to standing. Switch legs for the next rep.

Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. 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 Supine Toe Touches with your bag held in both hands over the chest.

Or, you could do V-Ups, Knee-Ups, or regular sit-ups if you need to!

Mamas, go with eye level KB/DB swings, dead bugs or check out full list of mama mods on Members-Only.

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

Modify these to an elevated burpee or a no-push-up version.

MAMA MODIFICATIONS

DEVIL LUNGE - 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 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. 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!

TOES TO BAR - This movement and its scaled version of Knee Raises or V-Ups puts A LOT of pressure on the core and pelvic floor. Please consider risk vs. reward when deciding if this movement is right for you. If you feel confident with your core and pelvic floor health you can always try fewer reps to notice and manage any symptoms. You can also SUB: Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Pallof Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, or Waiter Walks. See MAMA MODS 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 111020

SHIFT TIPS_201011

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, COUCH STRETCH
POST: HIP FLEXORS/PSOAS, SCIATICA/PIRIFORMIS

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

8 Rounds

8 Alternating Goblet Lunges
8 Sit Ups

Rest 1 Minute after 8 Rounds, then:

35 Burpees

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

Score: Total Time (Including Rest & Burpees)

Goal: 17 Min or Less

For this workout, you'll perform 8 goblet lunges followed by 8 sit ups until you've completed 8 rounds then you'll rest for a full minute before doing 35 burpees!

For the Goblet Lunges, you will hold a single KB or DB at the chest/shoulders. You can also hold two DBs at your sides in the Farmers Carry position. 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 touch your knee to the ground with the weight - ditch it and just go with bodyweight. 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.

For the sit ups, you'll start seated with your knees bent. You can do whatever you like with your feet - plant them in front of you or butterfly your knees out with the soles together. Lie back under control until your shoulder blades touch the ground then throw your arms forward to come all of the way up 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.

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!

You can also sub to "no-push-up" burpees or even do them with your hands elevated on a bench or box if you need to.

MAMA MODIFICATIONS

DEVIL LUNGE - 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 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. 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!

TOES TO BAR - This movement and its scaled version of Knee Raises or V-Ups puts A LOT of pressure on the core and pelvic floor. Please consider risk vs. reward when deciding if this movement is right for you. If you feel confident with your core and pelvic floor health you can always try fewer reps to notice and manage any symptoms. You can also SUB: Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Pallof Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, or Waiter Walks. See MAMA MODS 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)

Wed 111120

TIP BB PUSH PRESS NOV 11TH 2020

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, PIGEON 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
Dumbbell Clean Warm Up
Shoulder Warm Up

WORKOUT

3 Rounds

15 Dumbbell Hang Power Clean
Run 200 Meters
15 Dumbbell Push Press
Run 200 Meters

Rest 1 Min Between Rounds

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

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

Score: Total Time Including Rest

Goal: 12-17 Min

Goal pace is 3:20-5:00 per round. Choose a load you can complete the hang power cleans and push presses in 1-2 sets the whole way.

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 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.

PROGRAM B*

PROGRAM B

WARM UP
Running Warm Up
Barbell Clean Warm Up
Overhead Warm Up

WORKOUT

3 Rounds

15 Hang Power Clean
Run 200 Meters
15 Push Press
Run 200 Meters

Rest 1 Min Between Rounds

RX Men: 95#
RX Women: 65#

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

Score: Total Time Including Rest

Goal: 12-17 Min

Goal pace is 3:20-5:00 per round. Choose a load you can complete the hang power cleans and push presses in 1-2 sets the whole way.

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 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.

PROGRAM C

PROGRAM C

WARM UP
Barbell Clean Warm Up
Overhead Warm Up

WORKOUT

3 Rounds

15 Hang Power Clean

Row 250 Meters
or
Bike 15 Cal (Men) / 11 Cal (Women)

15 Push Press

Row 250 Meter
or
Bike 15 Cal (Men) / 11 Cal (Women)

Rest 1 Min Between Rounds

RX Men: 95#
RX Women: 65#

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

**Can also do this version with dumbbell option in Program A

Score: Total Time Including Rest

Goal: 12-17 Min

Goal pace is 3:20-5:00 per round. Choose a load you can complete the hang power cleans and push presses in 1-2 sets the whole way.

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 the row/bike, you're working with a minute or less. Shorten the distance/calories 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.

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.

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

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

SHIFT 111120

SHIFT TIPS_201111

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

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

6 Rounds

10 Hang Power Cleans
1 Min Jog/Run, Row, Bike, Taps, Single Unders, or Low Step Ups
10 Overhead Presses

Rest 30 seconds between rounds

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 (Including Rest)

Goal: 15 Min or Less

The way this one works is you'll complete 10 hang power cleans, choose one of the listed movements to perform for 1 minute, then do 10 overhead presses. Then, you'll rest for 30 seconds before beginning the next round and you'll do that a total of 6 times.

For the dumbbell hang power clean, you can hold a single dumbbell at your hips or hold a dumbbell in each hand at the sides. Do a small dip - jump and shrug the shoulders then pull the dumbbell(s) up to the shoulders. The idea here is to think about jumping and then pulling/guiding the dumbbell(s) to your shoulders. Try to not just do bicep curls!

For the middle part you will choose from a jog/run, row, bike, taps, single unders (jump rope), or low step ups. Whichever you pick, you will perform until 1 minute is complete. You may change which movement you pick from round to round.

For the overhead press, you can use two DBs on the shoulders or one DB/KB at the chest. Focus on keeping the rib cage down as you go to press up. Press the object until it's completely locked out overhead with the biceps by the ears! Then bring the dumbbells all the way down to the shoulders each time.

MAMA MODIFICATIONS

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.

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.