12520

TIP BW AIR SQUATS DEC 5TH 2020

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, COUCH STRETCH
POST: HIPS, CHEST OPENER

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

PROGRAM A*

PROGRAM A

WARM UP
Running Warm Up
Squat Warm Up
Pull Up Warm Up

WORKOUT

Run 600m
then
4 Rounds
30 Air Squats
15 Pull Ups
then
Run 600m

RX+ Men/Women: Increase runs to 800m while still hitting the overall goal time. And/Or - put on a weight vest.

Score: Total Time

Goal: 13-18 Min

You only run twice, once at the beginning and once at the end. Sandwiched between those two runs are the 4 rounds of squats and pull ups. Those 4 rounds should take 7-12 minutes, or 1:45-3:00 per round.

Squats should take 1:00-1:30.

Choose a pull up variation you can complete in 1-3 sets each time. Shoot for a minute or less.

For the 600m run, you're working with around 3:00-3:30. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes, check out the custom no-run option:

4 Rounds
90 Seconds Singles, Skip Overs, Taps, Low Step Ups
30 Air Squats
15 Pull Ups / Bent Over Rows

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.

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!

PROGRAM C

PROGRAM C

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

WORKOUT

Row/Bike 45 Cal (Men) / 33 Cal (Women)

then

4 Rounds
30 Air Squats
15 Pull Ups

Row/Bike 45 Cal (Men) / 33 Cal (Women)

**Yes use Cals for either rower OR bike today.

RX+ Men/Women: Increase Bike/Row to: 60 Cal Bike (Men) / 44 Cal Bike (Women) - or - 1000 Meter Row. And/Or put on a weight vest.

Score: Total Time

Goal: 13-18 Min

You only bike/row twice, once at the beginning and once at the end. Sandwiched between those two intervals are the 4 rounds of squats and pull ups. Those 4 rounds should take 7-12 minutes, or 1:45-3:00 per round.

Squats should take 1:00-1:30.

Choose a pull up variation you can complete in 1-3 sets each time. Shoot for a minute or less.

For the bike/row, you're working with around 3:00-3:30. Reduce the calories as needed to fit the time window.

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.

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!

TEAM VERSION

TEAM VERSION

WARM UP
Running Warm Up
Squat Warm Up
Pull Up Warm Up

WORKOUT

In Teams of 2 Complete:

In "Waterfall" Fashion:

Run 800
then
3 Rounds
30 Air Squats
15 Pull Ups
then
Run 800

You can't "move on" until your teammate is out of the way basically. See write up for details.

Score: Total Time

Goal: 16-24 Min

Waterfall Flow:

Partner 1 starts on the run.
When they return - partner 2 goes out for the run. Partner 1 starts on the 3 rounds - while partner 2 runs.

The idea is that parter 1 FINISHES the 3 rounds before partner 2 gets back. Don't let them catch you, but don't get sloppy on the squats and pull ups just because your partner is flying on the run!

Once partner 1 is done with 3 rounds AND partner 2 is back - partner 1 goes out for second run - while partner 2 does the 3 rounds.

Finally when partner 2 finishes the 3 rounds AND partner 1 returns from the run - partner 2 can head out for their final run.

The team's time is when partner 2 returns from their second run!

For the 800m run, you're working with 4-5 minutes. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes, check out the custom no-run option:

4 Rounds
Partner 1: 90 Seconds Singles, Skip Overs, Taps, Low Step Ups
while
Partner 2: 30 Air Squats
15 Pull Ups / Bent Over Rows
then switch.

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.

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!

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.

AIR 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.

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.

Butts and Guts is posted once a week, on Sundays. These workouts are for anyone who wants more work on the posterior and midline and can be added in whatever day makes most sense for you!

We typically suggest that when you add this workout in to the regular program - or even to one of the other accessory workouts - to treat it as a finisher as opposed to doing it before. You can find suggestions for which workouts the Butts and Guts workouts will fit in with best in the write ups for Program A, B, and C each week!

Butts Part 1:

Every other minute for 10 minutes:

8 Rear Foot Elevated Split Squats (Right Leg)
8 Rear Foot Elevated Split Squats (Left Leg)

After the 10 minutes are up, go right into Butts Part 2!

Score: Weight Used

Goal: Good Controlled Movement

Choose a weight that is challenging but allows you to do all 8 reps without breaking.

For the Rear Foot Elevated Split Squats, hold a pair of dumbbells at your shoulders or hanging by your sides.

Place the top of one foot shoelaces down on the bench behind you so the sole of your foot is facing up.

Step your front foot forward enough that when you lower into the bottom position, your foot is flat on the floor and you knee does not travel beyond your toes.

Your feet should be wide enough (roughly shoulder width) that you can maintain balance throughout.

Keep your chest up and belly tight. Slowly lower your hips down and back toward the bench until your thigh is parallel to the floor. Your knee may or may not touch the ground.

Push through the heel of your front foot to come back up. Your front knee should maintain a slight bend at the top.

Butts Part 2:

2 Rounds

Sideways Alphabet Right Leg
Sideways Alphabet Left Leg

This might sound silly - but you will feel the burn!

Lying on your side, raise your top leg 12-18 inches off the ground, keep your leg straight and toes pointed. Draw the alphabet with your leg (move from the hip). 12 inch letters, all caps!

So you'll do this first with the right leg, then switch and do it with the left. THEN, do it one more time on each side!

Guts:

100 Sit Ups

Every Min - 10 Second Hollow Hold

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!

For an extra challenge don't use your arms to help swing you up to the top of the sit up!

For the hollow hold, you'll start lying on your back with your arms extended overhead and legs long and together in front of you. Press your low back into the ground by squeezing your abs. Let your legs and upper back lift from the floor. Make sure your lower back remains in contact with the floor the whole time so if it starts to lift up - bring your arms alongside your body or bend your knees if you need to.

MAMA MODIFICATIONS

SPLIT SQUATS - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, lower the height for the back leg or modify to a squat, hip thrust, glute bridge. If you can perform the movement pain free but having a hard time with the balance (especially preggo mamas who have a challenge with changing center of gravity!) feel free to keep both feet on the ground for a regular lunge or a split stance Romanian Deadlift.

SIDEWAYS ALPHABET - If it's uncomfortable for you to lay on your side, you can try a similar move from a table top position or on all fours. You'll either lift your knee to the side like a fire hydrant or extend your leg to the back like a bird dog extension.

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)

HOLLOW ROCKS/HOLDS - If you notice coning or doming in the Hollow Body position you can try elevating the legs 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)

Street Parking Sandbag is posted once a week - on Sunday. You will find a sandbag "option" several times during the week (usually in Program C) of the regular programmed workouts. This workout, however, was programmed specifically with the sandbag in mind.

We typically suggest that instead of adding this in on top of the regular workout on any certain day - that you simply swap one of the regular programmed workouts out for this one. We will provide suggestions each week in the daily workout write ups for Programs A, B, and C - for which workouts make most sense to swap.

WARM UP
Running Warm Up
Full Body Simple Warm Up

WORKOUT

160 Sandbag Lunges

*Every 2 Min: 200 M Burden Run

Rest 2 min after you've completed 160 reps

then

60 Push Up Drag

*Every 2 Min: 200m run (until you've completed 60 reps)

Idea Sandbag Weights:
Men: 50-70#
Women: 30-45#

Score: Total Time including Rest

Goal Time: 25 min

Workout Flow:

Run 200 Meters (Carry Sandbag if you can keep good pace - that is burden run)

For the rest of the time you have up to 2 min - do as many lunges as you can.

When the clock hits 2 min - another run/burden run. Come back in - lunges until 4:00.

Keep repeating until you complete 160 lunges.

Rest 2 Min

Repeat the same idea with the sand bag push up + drag. (60 Reps total)

Don't fall into the vortex! Try to give yourself a least a minute to work between runs!!

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

You may choose from forward stepping, reverse, or even walking lunges. You will alternate legs so for 160 reps - it's 80 per leg. Drive off of the heel and don't allow the knees to cave.

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

For the burden run, this should take at the most 1:20 seconds. Any longer than that and just do an unweighted run or shorten the distance.

You should have the bag in the correct position on your shoulders, it is the same as for your lunges.

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

For the push up and lateral drag, start in a plank position with your bag just to the outside your right hand. First do a push up, then with your left hand you will reach under and across and drag the bag to the left side of our body.

Keep the belly tight and butt down. Do another push up then reach under and across with your right hand and drag the bag back to the right side of your body. If you can't quite get the bag all the way across a little plank side step so you can start the next pull in a good position. One push up + one drag = 1 rep.

For the 200m run, you're working with less than a minute. Shorten the distance if needed. If unable to run due to space or weather purposes - 45 seconds of doubles/singles/low step ups/Mtn Climbers/taps to a low target.

STREET PARKING POWER - Ongoing program designed to build strength through emphasis on major lifts like Back Squat, Front Squat, Deadlift, Shoulder Press and Bench Press.

This may also include assistance exercises to support good mechanics and healthy tissue.

Typically we suggest adding this in before the regular daily workout if performing them on the same day. Days in which this workout will fit in best can be found on the daily program write ups!

5 Sets

4 Back Rack Reverse Lunge, RIGHT
4 Back Rack Reverse Lunge, LEFT

Rest 1 minute between sets

Choose a challenging but doable weight and stick with it for all 5 sets.

You will have the bar on the back rack- like a back squat. You will step backwards with the right leg and lunge until the kisses the ground or just before it. Then you will step back in. You will complete 4 reps on the right side then 4 reps on the left.

Make sure you take a long enough step each time to keep the front heel on the ground when the back knee touches. Make sure you don't step STRAIGHT back, but slightly out and back to have a little stability side to side.

Keep the belly tight and avoid leaning forward during the lunges. Make sure you have weight distributed on both feet each time.

Romanian (Stiff Legged) Deadlift (5 x 5 (5 Second Lower, 1 Second Pause, Fast Up!)

There's no need to go super heavy on these since we're keeping the legs stiff AND adding a tempo! If you're up for it, you can add weight 1-2 times across the 5 sets.

Start each rep at the top of a deadlift. You will reach the butt back and allow the chest to hinge forward. Pull the bar into the body as you lower it down your leg. Keep the knees almost completely straight for this one.

You will lower the bar for 5 seconds to the mid shin. Pause in good position for 1 second - explode up.

Only go as far down the leg/shin as you can keep the chest up and back flat. When you stand - squeeze the cheeks to bring yourself up!

7 Minutes for Handstand Walk Practice

Handstand Walk Pyramid in 5-ft Increments:
5-10-15-20-25-20-15-10-5

*Don't move to the next distance until you've achieved the one you're on

So the way this one works is you'll kick up and walk 5 feet on your hands, then come down. Reset and walk 10 feet. Reset and walk 15 feet. If you fail a distance, you must stay at and successfully complete that distance until you can proceed to the next distance. Rest as needed between attempts.

Get as far in the pyramid scheme as you can in 7 minutes. If you make it back to the second 5-foot distance before 7 minutes are up, start working back up to 25!

Your score is how many feet you accomplish in the pyramid within the 7 minutes (not including failed attempts). So if you finished the second 20-foot distance, your score is 95 feet!

If increasing by 5 feet at a time is too challenging - you can switch it to 3-6-9-12-15, etc. You can also swap each 5-foot increment handstand walk for 10 shoulder taps (from a plank, pike on a box, or the wall). So the 5-foot walk would be 10 taps, the 10-foot walk would be 20 taps, etc.

For the walks, remember to continue pressing through your shoulders into the floor and to stack your hips above or slightly ahead of your shoulders. Squeeze your belly, butt, and thighs. Do your best to keep your legs long and together.

6 Rounds
Not For Time

3 Toes to Bar
2 Pull Ups
1 Pull Over

Shoot for doing all three movements - all six reps - without dropping down from the pull up bar. If that's too much, shoot to do each movement set unbroken (so all 3 T2B, drop down, all 2 pull ups, drop down, 1 pull over).

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!

For the pull ups you may do strict, kipping/butterfly, jumping, 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.

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 pullover, begin hanging from your bar, with hands gripping right outside the shoulders. Do a pull-up and hold your chin up above the bar. Keeping your chin above the bar, use your abs and hip flexors to lift your legs towards the ceiling. Continue lifting your legs as you rotate backwards around the bar, shifting your hips towards the back of the bar. Press your hands into the top of the bar as you rotate over and lift your shoulders until you lock your elbows out over the bar.

If you need a sub for the pullover, do a tuck or L-sit pull up where you tuck your knees up to your belly or extend your legs out in front of you as high as you can, then do a pull up!

If you're unable to do an unassisted pull up, add a rep to whatever pull up variation you're doing so it's 3 T2B + 3 pull ups!

In ALTAP (As Little Time As Possible):

Accumulate 3 minutes of:

Hollow Body Hold

Your score is however long it takes for you to accumulate 3 minutes in a hollow body hold! So the longer your sets and shorter your rests, the better your score!

For the hollow hold, you'll start lying on your back with your arms extended overhead and legs long and together in front of you. Press your low back into the ground by squeezing your abs. Let your legs and upper back lift from the floor.

Hold this position for as long as you can. Rest as needed between accumulations.

Street Parking Suns Out Guns Out is posted once a week - on Sunday. These workouts are great for those interested in adding in more work building strength and stamina through more isolation type movements in the upper body.

We typically suggest these workouts be added in as more of a "finisher" after the main workout that day. They can also easily be added to many of the Power, Oly, or Butts and Guts workout - to make a session all its own!

Add this in wherever makes sense for your schedule - and make sure to check out the daily write up for A, B, and C to see where these workouts fit in best each week!

4 Rounds Not for Time:

15 Dumbbell Curls Palms Up
15 Dumbbell Hammer Curls
200-ft Out in Front Plate Walk (or 45 Second Hold)
200-ft SUPER Light Barbell Walk and Curl (or 45 Second Curl)
200-ft DB or KB Overhead Walk or Hold

Score is weight used for sets of 15 curls!

Extra credit - at the end of each round - do a set of max reps push ups!!

Try to do the curls sets pretty back to back without resting much between the 2 types of curls. Use same weight for both. You may alternate arms or do both arms at a time.

For the out in front plate walk, hold a plate out in front of you with the elbow bent at 90 degrees and either walk 200' or hold for 45 seconds.

Grab a light barbell (think like 35-45#) do the same 200' walk or 45 seconds, but this time curl as you go - for a ton of reps.

For OH carry - press biceps into ear and keep belly tight. Walk same 200' or hold 45 seconds. Must be done with either a pair or single DB/KB - not a barbell!

If you choose to do the extra credit push ups - you may do regular push ups, knee push ups, or even elevated push ups. Choose a type of push up that you can't just bust out 8 reps. It's ok if you need to break them up a bit.

Start in the plank position with the hands just wider than shoulders and butt and thighs squeezed tight. Make sure the elbows go back - No flaring elbows. Keep the belly tight and avoid worming or snaking. Go all of the way down to touch the chest at the bottom. Press through the heels of your palms to come all of the way up at the top.

Street Parking OLY is posted once a week - on Sunday. These workouts are for those interested in adding in some additional work going heavy and working technique in the Olympic lifts. Add this in wherever makes sense for your schedule.

We typically suggest doing this workout BEFORE the regular programmed workout that day if doing both in one session. You can find suggestions on which days each week it will fit in best on the descriptions in Program A, B, and C on Wodify and the Members Only Website!

EMOM - As FAR as you can get!!

Everyone will start with the empty bar -

Every Minute you will perform:

1 Hang Squat Snatch
1 Squat Snatch

Every minute you will add 5-10 lbs (depending on how far you believe you can get)

Your score is your heaviest successful round!

This workout will look like this:

Min 1 - 45#
Min 2 - 55#
Min 3 - 65#....

So, if you have a pretty impressive 1 rep max snatch (like over 115 for the girls and over 175 or so for the guys) you can make bigger jumps.

You can make smaller jumps as it starts to get heavy for you too. Basically you can start with 10 lb jumps, and switch to 5lb jumps if you need to at some point.

We realize that the plate situation in your home gym might make this difficult, so just do the best you can!

If you get to a sticky weight before 10 min - you will choose a weight that you can be successful with and complete that for 5 more rounds.

For example, if you miss 95# in minute 6. Back the weight back down to 85 and try to hold that for 5 more minutes.

All in all - the point is to get in 10-15 min or longer with this EMOM adding weight for as long as possible.

You may fail a rep and re-attempt and still have it count. As long as it is completed in the same minute as the failed rep!

The hang snatch will start at the waist. You will start the movement with a small dip of the chest coming forward, slight bend in the knee, chest up, and heels down. The goal will then be to jump straight up - not forward - and pull yourself UNDER the bar into a solid catch / overhead squat position! Then stand up!

If this movement is new for you, you may do a Hang POWER Snatch + an overhead squat. Starting position for this is the same, you will just only partially pull yourself under and take a moment to get set for your overhead squat.

For the Full Squat Snatch - you will start with the bar on the ground. Pull the bar past your knees almost to your hip in a controlled position with the heels down, chest up, arms straight. From there, it is the same JUMP and pull under that you completed for the Hang Snatch.

Once again, if this movement is new for you, you may do a POWER version of the snatch and then an overhead squat!

This workout is from the Street Parking + Aerobic Capacity 5k Program that can be found under Extra Programs.

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

STREET PARKING 5K PROGRAM WEEK: 5 RUN: 2 (Time)

**There should be at least 1 day between run sessions.

RUN 3200 M - EASY
NO REST
RUN 1600 M - MODERATE

TOTAL: 4800 M

EASY = 60-70% SUSTAINABLE AND VERY COMFORTABLE
MODERATE = 75-80% - SUSTAINABLE / SLIGHTLY UNCOMFORTABLE

SCORE: TIME FOR THE WHOLE THING. DON'T MESS UP PACES! PUT TIME FOR FINAL 1600 IN COMMENTS.

GOAL: LEARNING TO PACE AND NOT COME OUT TOO HOT. FINISHING STRONG!

Run Workout (No Measure):

Run 16 Min - Easy Pace

No Rest

Run 8 Min - Moderate Pace

Score: Total Distance if you can measure on a watch etc.

Goal: Easy pace should be comfortable. Moderate pace should be faster than that.

This workout teaches us to pace early (not peacock) and finish strong.

ROW VERSION

Row Version

Row 4000 Meters - Easy Pace

No Rest

Row 2000 Meters - Moderate Pace

Total: 6000 Meters

Score: Total time for 2000 Meters Only

Goal: Easy pace should be comfortable. Moderate pace should be harder than that.

Rough Estimate on Time Goal:

4000 Meters - Around / Under 20-22 Min
2000 Meters - Around / Under 9-10 Min

This workout teaches us to pace early (not peacock) and finish strong.

BIKE VERSION

Bike Version

Bike 16 Min - Easy Pace

No Rest

Bike 8 Min - Moderate Pace

Score: Total Calories or distance depending on the bike.

Goal: Easy pace should be comfortable. Moderate pace should be harder than that.

Rough Estimate on Calorie goal:
260+ Men
210+ Women

This workout teaches us to pace early (not peacock) and finish strong.

The Vault "Veintiuno" Daily Demo

The Vault "Veintiuno" Subs and Mods

The Vault "Veintiuno" Tip

The Street Parking Vault is BACK!!!! (This is now Week 21!!)

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

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

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

Welcome to the Street Parking Vault.

This is the workout of the day today - but also the TWENTY-FIRST 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 28 to receive credit for participating this week!

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

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

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

WORKOUT

Street Parking Vault: Dumbbell "VEINTIUNO"

4 Rounds

Each Round is to Be Performed
as Fast as Possible

20 Weighted Step Ups
20 Devil Press

Rest 2 Min Between Rounds

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

RX + Men and Women: Go Faster! Ha ha.

Score: Total Time INCLUDING REST!!

Goal: 18-25 Min (This is around 3-5 Min per Round not including rest)

No RX+ - because we just don't feel it's necessary. You are big boys and girls - if you really want to go heavier that's up to you.

Set yourself up for 3 minute rounds at the beginning. You are going as fast as you can each round, so expect the times to fall off. Choose a load that allows you to complete the Devil Presses in less than 2 minutes with minimal breaks.

For these step ups you can hold the dumbbells at your waist or on your shoulders. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. Stand up all the way at the top of the box and make sure both feet are planted.

Rather than a DB in each hand, you can lower the weight by holding a single dumbbell or kettlebell at the chest.

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

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

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

You can also switch this to a burpee + dumbbell or kettlebell swing.

PROGRAM B

PROGRAM B

WARM UP
Full Body Simple Warm Up

WORKOUT

Street Parking Vault: Bumper Plate "VEINTIUNO"

4 Rounds

Each Round is to Be Performed as
Fast as Possible

30 Weighted Step Ups
30 Plate Burpees

Rest 2 Min Between Rounds

RX Men: 35-45# Plate(s)
RX Women: 25# Plate(s)

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

RX+ Men and Women: Go Faster!
Ha ha.

Score: Total Time INCLUDING REST!!

Goal: 18-24 Min

Set yourself up for 3-4 minute rounds at the beginning. You are going as fast as you can each round, so expect the times to fall off. Choose a load that allows you to complete the Plate Burpee in less than 2:30 with minimal breaks.

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

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

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

A plate burpee step up is a burpee with your hands on the plate (touch your chest to the plate at the bottom). When you stand up from the burpee you bring the plate with you. Make sure you lift your chest, keep your back flat, and drive through your heels. Bring it to the chest. Step up onto the box. Stand all of the way up on your box/bench. Step off. Plate back to the ground - new burpee.

If you have a smaller plate like a 2.5 or 5lb, place one side of your big plate on there during the burpee so you can slide your fingers under without smashing them.

You can also switch this to a burpee + dumbbell or kettlebell swing.

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up

WORKOUT

Street Parking Vault: Sandbag "VEINTIUNO"

4 Rounds

Each Round is to Be Performed as
Fast as Possible

20 Sandbag Step Ups
20 Sandbag Burpees

Rest 2 Min Between Rounds

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

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

Score: Total Time INCLUDING REST!!

Goal: 18-24 Min (This is around 3-5 Min per round not including rest)

Set yourself up for 3 minute rounds at the beginning. You are going as fast as you can each round, so expect the times to fall off. The sandbag burpees should take less than 2 minutes at the beginning. If much more than that, or a much heavier bag, you might drop the reps down to whatever you get in that first 2 minute window.

For the sandbag step-ups. Choose a box that is roughly 22-24" for men and 18-20" for women. You can clean the bag to the front rack, or pop over the head and use the back rack. You can also clean the sandbag to either shoulder and perform your step-ups this way. Facing the box you will step up with one leg, with the whole foot on the box and drive through you heel! Stand all the way up onto the box, then back down, alternate legs each rep.

If you find yourself leaning forward a lot when stepping, try lowering the height.

You can also switch to alternating lunges.

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

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

You can also switch this to a burpee + dumbbell or kettlebell swing.

MAMA MODIFICATIONS

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

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

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

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

112420

TIP BB BACK SQUAT NOV 24TH 2020

Remember when Miranda was looking through some of the 2017 workouts? Well this wasn't one of them EXACTLY - but the essence of one of them is ALL over this.

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, COUCH STRETCH
POST: HIPS, 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
Squat Warm Up
Lower Body Dumbbell Warm Up

WORKOUT

3 Rounds

16 Dumbbell Squats
16 Dumbbell Hop Overs

REST 2 Min

4 Rounds

12 Dumbbell Squats
12 Dumbbell Hop Overs

REST 2 Min

5 Rounds

8 Dumbbell Squats
8 Dumbbell Hop Overs

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

So this is a total of 136 squats all day. BUT they will get broken up by the hop overs and a couple of nice 2 minute breaks. Each section should take 3:00-4:30.

So, choose a load you think you can go unbroken on the squats the whole way through! Take an extra breath or two before you pick up the DBs after the hop overs and once they are in your hands, don't put them down until the set is done!

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

For the hop over, stand next to one dumbbell and hop laterally over the narrow side, then hop back. Each hop is one rep.

Ideally this is 2 feet hopping and landing together, but if you need to do a little shuffle instead for your knees, go for it.

PROGRAM B*

PROGRAM B

WARM UP
Squat Warm Up
Full Body Simple Warm Up

WORKOUT

3 Rounds

8 Back Squats
8 Front Squats
16 Dumbbell Hop Overs

REST 2 Min

4 Rounds

6 Back Squats
6 Front Squats
12 Dumbbell Hop Overs

REST 2 Min

5 Rounds

4 Back Squats
4 Front Squats
8 Dumbbell Hop Overs

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

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

Score: TOTAL TIME (Including Rest)

Goal: 12-17 Min

So this is a total of 136 squats all day. BUT they will get broken up by the hop overs and a couple of nice 2 minute breaks. Each section should take 3:00-4:30.

So, choose a load you think you can go unbroken on the squats the whole way through! Take an extra breath or two before you pick up the bar after the hop overs and once it is in your hands, don't put it down until the set is done!

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

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.

For the hop over, stand next to one dumbbell and hop laterally over the narrow side, then hop back. Each hop is one rep.

Ideally this is 2 feet hopping and landing together, but if you need to do a little shuffle instead for your knees, go for it.

PROGRAM C

PROGRAM C

WARM UP
Squat Warm Up
Lower Body Dumbbell Warm Up

WORKOUT

3 Rounds

8 Sandbag Back Squats
8 Sandbag Front Squats
16 DB/SB Hop Overs

REST 2 Min

4 Rounds

6 Sandbag Back Squats
6 Sandbag Front Squats
12 DB/SB Hop Overs

REST 2 Min

5 Rounds

4 Sandbag Back Squats
4 Sandbag Front Squats
8 DB/SB Hop Overs

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

Score: TOTAL TIME (Including Rest)

Goal: 12-17 Min

So this is a total of 136 squats all day. BUT they will get broken up by the hop overs and a couple of nice 2 minute breaks. Each section should take 3:00-4:30.

So, choose a load you think you can go unbroken on the squats the whole way through! Take an extra breath or two before you pick up the bag after the hop overs and once it is in your hands, don't put it down until the set is done!

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

For the front 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.

For the hop over, stand next to one dumbbell or your bag and hop laterally over the narrow side, then hop back. Each hop is one rep.

Ideally this is 2 feet hopping and landing together, but if you need to do a little shuffle instead for your knees, go for it.

MAMA MODIFICATIONS

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

BOX JUMP/JUMP/HOP/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.

112520

TIP BB BOR NOV 25TH 2020

This is a short one today - for 2 reasons...1 - tomorrow's Thanksgiving tradition workout is brutal. Also - we know many of you might be busy traveling or prepping stuff for your families (maybe less this year than most - but still). For those outside the US or that have more time- today would be a great day to add in some or all of an accessory workout!

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: WARM UP FLOW, SPINE STRENGTHENING
POST: THORACIC SPINE RELEASE OR 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
Lower Body Dumbbell Warm Up
Full Body Simple Warm Up

WORKOUT

30 DB Facing Burpees
30 Bent Over Rows
20 DB Facing Burpees
20 Bent Over Rows
10 DB Facing Burpees
10 Bent Over Rows

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

RX+ Men/Women: 50 - 35 - 20 (Only increase reps if you will still be able to hit the goal time for this workout)

Score: Total Time

Goal: 7-11 Min

This one has the potential to go really fast. Set a solid pace for the first 30 burpees, dig in for the set of 20 and hold on for the last 10!

Don't get sloppy on the bent over rows. You can maintain a fast pace while still keeping the movement controlled.

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

Customize with regular burpees or a no push up variation.

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

PROGRAM B

PROGRAM B

WARM UP
Full Body Simple Warm Up
Squat Warm Up
Box Jump Warm Up

WORKOUT

30 Bar Facing Burpees
30 Bent Over Rows
20 Bar Facing Burpees
20 Bent Over Rows
10 Bar Facing Burpees
10 Bent Over Rows

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

RX+ Men/Women: 50 - 35 - 20 (Only increase reps if you will still be able to hit the goal time for this workout)

Score: Total Time

Goal: 7-11 Min

This one has the potential to go really fast. Set a solid pace for the first 30 burpees, dig in for the set of 20 and hold on for the last 10!

Don't get sloppy on the bent over rows. You can maintain a fast pace while still keeping the movement controlled.

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

Customize with regular burpees or a no push up variation.

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

PROGRAM C

PROGRAM C

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

WORKOUT

30 SB Facing Burpees
30 SB Bent Over Slams
20 SB Facing Burpees
20 SB Bent Over Slams
10 SB Facing Burpees
10 SB Bent Over Slams

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

RX+ Men/Women: 50 - 35 - 20 (Only increase reps if you will still be able to hit the goal time for this workout)

Score: Total Time

Goal: 8-13 Min

** This version will take a bit longer than A or B due to the slam.

The burpees have the potential to go really fast. Set a solid pace for the first 30, dig in for the set of 20 and hold on for the last 10!

Be explosive on the slams. If you choose this version of the workout, don't sacrifice aggression just to go faster.

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

Customize with regular burpees or a no push up variation.

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

MAMA MODIFICATIONS

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

112620

TIP WORKOUT NOV 26TH 2020

This workout has been posted on Street Parking's page for last 4 Thanksgivings and was a huge hit for building up the appetite! We decided it was such a good one, that we wanted to make it a Thanksgiving tradition!

The workout calls for 3 sets of dumbbells if you do RX+ - but don't worry if you only have one! Use what you have and get after it! It will be a killer one either way!

If you did this the first 2 years I believe we named it "Lento" so search for that in your past workout history.

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
EITHER(can be warm up or finisher): GYMNASTICS
SWAP(skip the main workout and do one of these instead): ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, HIP FLEXORS/PSOAS
POST: 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
Squat Warm Up
Running Warm Up

WORKOUT

For Time:

3 Rounds
Run 400 Meters
21 DB Thrusters

Rest 3 Min

3 Rounds
Run 300 Meters
15 DB Thrusters

Rest 3 Min

3 Rounds
Run 200 Meters
9 DB Thrusters

RX Men: 30-40# DBs
RX Women: 15-25# DBs

RX+ Men: 21s - 35# DBs, 15s - 40# DBs, 9s - 50# DBs
RX+ Women: 21s - 25# DBs, 15s - 30# DBs, 9s - 35# DBs

(So for RX Plus you just go up in weight for each new 3 round section)

Goal: Under 30 Min TOTAL

Oh man... So, just to be clear, it is 3 rounds, rest, then another 3 rounds, rest, then another 3 rounds!

If you are worried about this number of thrusters - go with 2 rounds for each part instead of 3.

Make sure you choose a weight for this workout that will allow you to do each set of thrusters in 1-2 sets. This means perhaps going lighter than you normally use. If you find you have to break them into more than 3 sets, definitely lower the weight.

For the run, 400m should take 1:45-2:15. 300m should take 1:00-1:30, and 200m should be about a minute.

If you are unable to run for space or weather reasons, other options include double unders, single unders, low step ups, toe taps, hop or skip overs. Do 2 min for the 400s, 90 Seconds for the 300s, 1 min for the 200s.

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

PROGRAM B*

PROGRAM B

WARM UP
Squat Warm Up
Running Warm Up

WORKOUT

For Time:

3 Rounds
Run 400 Meters
21 Thrusters

Rest 3 Min

3 Rounds
Run 300 Metes
15 Thrusters

Rest 3 Min

3 Rounds
Run 200 Meters
9 Thrusters

RX Men: 75#
RX Women: 55#

RX+ Men: 21s - 75#, 15s - 95#, 9s - 115#
RX+ Women: 21s - 55#, 15s - 65#, 9s - 75#

(So for RX + you start at RX Weight and to up in weight for each new 3 Round section)

Goal: Under 30 Min TOTAL

Oh man... So, just to be clear, it is 3 rounds, rest, then another 3 rounds, rest, then another 3 rounds!

If you are worried about this number of thrusters - go with 2 rounds for each part instead of 3.

Make sure you choose a weight for this workout that will allow you to do each set of thrusters in 1-2 sets. This means perhaps going lighter than you normally use. If you find you have to break them into more than 3 sets, definitely lower the weight.

For the run, 400m should take 1:45-2:15. 300m should take 1:00-1:30, and 200m should be about a minute.

If you are unable to run for space or weather reasons, other options include double unders, single unders, low step ups, toe taps, hop or skip overs. Do 2 min for the 400s, 90 Seconds for the 300s, 1 min for the 200s.

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

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up
Squat Warm Up

WORKOUT

For Time:

3 Rounds
21 Cal Row/Bike
21 Thrusters

Rest 3 Min

3 Rounds
15 Cal Row/Bike
15 Thrusters

Rest 3 Min

3 Rounds
9 Cal Row/Bike
9 Thrusters

RX Men: 75#
RX Women: 55#

RX+ Men: 21s - 75#, 15s - 95#, 9s - 115#
RX+ Women: 21s - 55#, 15s - 65#, 9s - 75#

(So for RX Plus you go up in weight for each new 3 round section)

Goal: Under 30 Min TOTAL

Oh man... So, just to be clear, it is 3 rounds, rest, then another 3 rounds, rest, then another 3 rounds!

We realize that we don't usually do equal calories on the rower and bike - BUT this workout is 3 years old now and we can't change it for anyone who has made it tradition. So enjoy!

If you are worried about this number of thrusters - go with 2 rounds for each part instead of 3.

Make sure you choose a weight for this workout that will allow you to do each set of thrusters in 1-2 sets. This means perhaps going lighter than you normally use. If you find you have to break them into more than 3 sets, definitely lower the weight.

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

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.

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

AIR 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.

112720

TIP WORKOUT NOV 27TH 2020

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, COUCH STRETCH
POST: POSTERIOR CHAIN RELEASE, 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
Pull Up Warm Up
Box Jump Warm Up

WORKOUT

4 Rounds

12 Deadlifts
12 Box Jumps
12 Pull Ups
12 Box Jumps

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

RX+ Men/Women: 5 Rounds (Can only do the extra round IF you complete first 4 rounds UNDER 10 min)

Strict Pull Up Option:

5-7 Strict Pull Ups per Round

Score: Total Time

Goal: 8-15 Min

This workout is a great opportunity to push the pace. BUT, that does not mean to get sloppy on the deadlifts or any other movement for that matter.

Choose a load on the deadlifts you can go unbroken. Fine to break up the pull ups into 2-3 sets if you need to but make the breaks short. Customize to a pull up version you can do unbroken if you really want to send it!

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 box jumps, choose a box that is roughly 22-24in for men and 18-20in for women if you can! If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench. You may also sub step ups or lunges. Or, if you don't have something to jump ON - find something to jump OVER!

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

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.

PROGRAM B*

PROGRAM B

WARM UP
Full Body Simple Warm Up
Pull Up Warm Up
Box Jump Warm Up

WORKOUT

4 Rounds

8 Deadlifts
12 Box Jumps
12 Pull Ups
12 Box Jumps

RX Men: 155-175#
RX Women: 105-125#

RX+ Men: 205#+
RX+ Women: 135#+

RX+ Men/Women (option): 5 Rounds (Can only do the extra round IF you complete first 4 rounds UNDER 10 min)

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

Strict Pull Up Option:
5-7 Strict Pull Ups per Round

Score: Total Time

Goal: 8-15 Min

**Deadlift Reps are LOWER for this version than the dumbbell version.

You can really push the pace on this one. BUT, that does not mean to get sloppy on the deadlifts or any other movement for that matter.

Choose a load on the deadlifts you can go unbroken. Fine to break up the pull ups into 2-3 sets if you need to but make the breaks short. Customize to a pull up version you can do unbroken if you really want to send it!

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, choose a box that is roughly 22-24in for men and 18-20in for women if you can! If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench. You may also sub step ups or lunges. Or, if you don't have something to jump ON - find something to jump OVER!

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

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 top.

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up
Pull Up Warm Up
Box Jump Warm Up

WORKOUT

4 Rounds

6-8 Sandbag Over Shoulder
12 Box Jumps
12 Pull Ups / Sandbag Bent Over Rows
12 Box Jumps

Suggested Sandbag Loading:
Men: 50-100#
Women: 25-75#

(Pick appropriate reps based on the weight of your bag)

RX+ Men/Women: 5 Rounds (Can only do the extra round IF you complete first 4 rounds UNDER 10 min)

Strict Pull Up Option:
5-7 Strict Pull Ups per Round

Score: Total Time

Goal: 8-15 Min

You can really push the pace on this one. BUT, that does not mean to get sloppy on the deadlifts or any other movement for that matter.

Choose a load on the deadlifts you can go unbroken. Fine to break up the pull ups into 2-3 sets if you need to but make the breaks short. Customize to a pull up version you can do unbroken if you really want to send it!

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

For the box jumps, choose a box that is roughly 22-24in for men and 18-20in for women if you can! If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench. You may also sub step ups or lunges. Or, if you don't have something to jump ON - find something to jump OVER!

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

For the pull ups you may do strict, kipping/butterfly, ring/trx row or bar-in-rack row. You may also 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!

The other option is a sandbag bent over row. Make sure you keep a static hinged position and row with just your arms and back, avoid using the hips.

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.

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.

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.

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

112820

TIP DB SINGLE ARM C&J NOV 28TH 2020

#blamesalvi

All you need for this one is a single DB/KB! Great for hotel days and "it's too cold to go in the garage" days!

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): SANDBAG - ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, PIGEON STRETCH
POST: HIPS 2.0, SI JOINT 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

4 Rounds

30 KB/DB Swings
30 Alternating Goblet Lunges
30 Single DB/KB Hang Clean and Jerks (15 on the right - then 15 on the left)

RX Men: 40-55# KB/DB
RX Women: 25-35# KB/DB

Score: Total Time

Goal: 12-18 Min

Each round should take 3-4:30. Choose a load you can complete the swings in sets of at least 10.

For the swings, hold the weight with both hands at the waist. Feet about shoulder width apart, heels down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST, keep the belly tight, and guide the weight all the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!

A goblet lunge is simply a lunge performed with a dumbbell or kettlebell held close to the chest. You may perform forward stepping, reverse stepping, or even walking lunges. Keep your chest up, belly tight and shoulders back. Make sure you take a long enough step 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 and alternate legs with each lunge. So for each set of 30 you end up doing 15 on each side.

For the hang clean and jerk, start with one DB held at the hang position on the center line of your body.

Hinge at the hip slightly by bending the knees and sending the butt back. Stand up fast and shrug. Guide the weight UP the body by pulling the elbow up and back (it's not a bicep curl).

Pull YOURSELF down into a partial squat to receive the DB at the shoulder with the elbow in front. Heels down, butt back, knees out, belly tight.

From this partial squat position you can feed into the jerk. Stand up fast. Pop the weight off the shoulder. Punch the DB up as you press yourself under. Land with the heels down, knees out, belly tight and the DB locked out overhead. Stand to complete. Lower back to the hips for the next rep.

TEAM VERSION

TEAM VERSION

WARM UP
Total Body Dumbbell Warm Up

WORKOUT

In Teams of 2 Complete:

4 Rounds

60 KB/DB Swings
60 Alternating Goblet Lunges
30 Single Dumbbell Hang Clean and Jerks Right
30 Single Dumbbell Hang Clean and Jerks Left

Reps are COMBINED between both partners and can be broken up however. Only one person works at a time.

RX Men: 40-55# KB/DB
RX Women: 25-35# KB/DB

Score: Total Time

Goal: 16-22 Min

Each round should take 3-4:30. Choose a load you can do at least 10 swings at a time.

For the swings, hold the weight with both hands at the waist. Feet about shoulder width apart, heels down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST, keep the belly tight, and guide the weight all the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!

A goblet lunge is simply a lunge performed with a dumbbell or kettlebell held close to the chest. You may perform forward stepping, reverse stepping, or even walking lunges. Keep your chest up, belly tight and shoulders back. Make sure you take a long enough step 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 and alternate legs with each lunge. So for each set of 30 you end up doing 15 on each side.

For the hang clean and jerk, start with one DB held at the hang position on the center line of your body.

Hinge at the hip slightly by bending the knees and sending the butt back. Stand up fast and shrug. Guide the weight UP the body by pulling the elbow up and back (it's not a bicep curl).

Pull YOURSELF down into a partial squat to receive the DB at the shoulder with the elbow in front. Heels down, butt back, knees out, belly tight.

From this partial squat position you can feed into the jerk. Stand up fast. Pop the weight off the shoulder. Punch the DB up as you press yourself under. Land with the heels down, knees out, belly tight and the DB locked out overhead. Stand to complete. Lower back to the hips for the next rep.

MAMA MODIFICATIONS

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

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.

CLEAN - For pregnant mamas with bellies that interrupt the most efficient path of the bar, be sure to sub DBs for the bar so you are not training inefficient movement patterns.

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.

Butts and Guts is posted once a week, on Sundays. These workouts are for anyone who wants more work on the posterior and midline and can be added in whatever day makes most sense for you!

We typically suggest that when you add this workout in to the regular program - or even to one of the other accessory workouts - to treat it as a finisher as opposed to doing it before. You can find suggestions for which workouts the Butts and Guts workouts will fit in with best in the write ups for Program A, B, and C each week!

4 Rounds
Not For Time

10 Weighted Reverse Lunge Step Up, R
10 Weighted Reverse Lunge Step Up, L
15 Banded Side Steps Moving RIGHT
15 Banded Side Steps Moving LEFT

No Band? No worries. Go into a quarter squat and do the steps in that position while holding a KB/DB in the goblet position.

Use weight that feels right for you and allows you to keep moving. Men try 50-55# and Women around 35#.

For the reverse lunge step ups. You will hold a KB or DB at the chest. You will lunge backward and gently touch the knee to the ground. Then drive out of the heel to step together, then step up on a box or bench (whatever you can find) around 15-20" in height. For the right foot you will step back with the right and then step up with the right.

For both movements focus on driving off of the heel of the front leg or leg on the box.

You will do all 10 reps on one leg before switching to the other.

For the banded side step, you will place a band around the knees or the ankles. Go into a quarter squat - focusing on keeping the knees out and heels down. Step right - bring left foot to right - repeat for 15 reps. Then do 15 in the other direction.

For 8 Minutes (8 Rounds):

20 Seconds of Love Taps
10 Sec Rest
20 Sec Weighted Sit Up
10 Sec Rest

Use 5-20# for weighted sit ups

Love taps are where you sit on the ground with straight legs. You will lift both legs (fighting to keep them straight) up and over something (like a KB). Control the legs and just tap the heels on one side - then the other.

For the weighted sit ups you will touch the plate/dumbbell behind your head sit up and press it over head to lock out!

Score is the weight you use for sit ups

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.

BANDED SIDE STEP - This can be a great movement to build posterior chain strength and support your body during pregnancy and postpartum! Feel free to shorten the range of motion with smaller steps.

WEIGHTED 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)

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

Street Parking Sandbag is posted once a week - on Sunday. You will find a sandbag "option" several times during the week (usually in Program C) of the regular programmed workouts. This workout, however, was programmed specifically with the sandbag in mind.

We typically suggest that instead of adding this in on top of the regular workout on any certain day - that you simply swap one of the regular programmed workouts out for this one. We will provide suggestions each week in the daily workout write ups for Programs A, B, and C - for which workouts make most sense to swap.

WARM UP
Full Body Simple Warm Up

WORKOUT

5 ROUNDS

20 Sandbag Shoulder to Shoulder
10 Sandbag Row (L)
10 Sandbag Row (R)
10 Sandbag Burpee

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

Score: Total Time

Goal: 20 Min

For this workout you will start with 20 sandbag shoulder to shoulder reps.

This is basically a push press from one shoulder to the other. Each press being 1 rep.

Start with the bag on one shoulder with the hands underneath it. Dip by bending the knees and pushing the butt back slightly. Make sure the heels stay down, knees don't cave in, and chest stays up. Stand up hard and fast to pop the bag off of the shoulder. Press it up over your head and lower onto the other side.

If comfortable when lowering absorb with a dip and allow that to send you into the next rep.

For the rows you will hold the sandbag by the handles in one hand only. Bend at the hip and allow a slight bend at the knee. Keep the belly tight, chest up, and heels down. Pull the bag into your body with the elbow going back. Arm will hang straight from the shoulder at the bottom. Control both the up and down of each rep.

You will do 10 with one arm then 10 with the other.

If your bag has no handles you may sub 20 bent over rows with 2 hands.

The sandbag burpee is just that. Do a burpee with the chest hitting the bag, jump or step the feet in, get into a good set up with chest up and knees bent - arms straight gripping the bag. Then you will stand up hard and fast with straight arms until you finish with your hips and knees. Guide the bag up keeping it close to your body. Press to lock out over your head.

STREET PARKING POWER - Ongoing program designed to build strength through emphasis on major lifts like Back Squat, Front Squat, Deadlift, Shoulder Press and Bench Press.

This may also include assistance exercises to support good mechanics and healthy tissue.

Typically we suggest adding this in before the regular daily workout if performing them on the same day. Days in which this workout will fit in best can be found on the daily program write ups!

WARM UP
Squat Warm Up

WORKOUT

Pause Back Squat (6 x 3)

3 Second Pause in the bottom

Choose a weight that is challenging for you and go up or down between sets based on how it feels! Keep in mind that pauses make the weight feel WAY heavier than normal. Your score is your heaviest set.

For these squats you will hold the bottom position for 3 seconds on each rep.

To get set up, make sure your feet are roughly shoulder width apart. Shift and make sure those heels are down. The bar should be on the back with the chest lifted and belly tight!

To start the movement you will reach the butt back and down, while working to keep the chest up. Keep the heels down and drive the knees out as you go down.

You will keep going down until your butt is lower than your knees at the bottom. In this position there should be no plopping or rounding. You should have a flat back and chest up. Pause here for 3 seconds.

Stand up by driving the heels into the ground, lifting the chest and driving the knees out.

6 Min AMRAP

Strict Dips
Must be done in sets of 3

RX+ = add weight

Score is total reps

If used weight put them in comments

For this it's pretty straight forward. These MUST be done in sets of 3!

These dips may be done on dip bars, rings, or whatever make shift set up you have!

The goal is to get the shoulder lower than the elbow at the bottom and come up to complete lock out at the top.

Make sure you focus on the elbows going back and not out.

If you are unable to do strict dips at this time you can do banded or even a slow lower.

If you are a ninja at dips - add weight and put what weight you used in comments!

Street Parking Gymnastics is posted once a week - on Sunday. These workouts are for those interested in building more strength, stamina, and skill in the gymnastics movements. Add this in wherever makes sense for your schedule.

Depending on where you are adding this in - it can be great for a warm up - or after the main workout. It also goes well combined with an endurance workout, or often Power, Oly, or Butts and Guts!

EMOM x 6 Min

(On Bar or Rings)

3 Ring or Bar in Rack Rows
3 Low Transitions
3 Jumping Ring or Bar Dips

The idea here is to break the muscle up into its three main parts - the pull up, the sit up, the press up.

Ideally for each movement, the feet should be directly beneath the rings BUT if you need to for the rows, you can step your feet back slightly to make them more accessible.

Make sure to pull your chest all the way up to the rings for the rows and then reach a full elbow lockout at the bottom of each rep.

For the low ring transitions, keep your feet under the rings and lower your body by bending at the knees and allowing them to shoot out over your toes (you may need to lift your heels up to make this happen). Lie back until your elbows lock out and keep a little bend in your hips. Using your feet to press into the ground, squeeze your butt and drive your hips up toward the rings. As your body elevates, pull your chest to the rings as you pull them in towards your sides. As your hands get close to your sternum, sit up hard and fast to "transition" to above the rings. Catch yourself with your chest proud and your shoulders at or just below the tops of the ring, making sure to pull the rings in close to your rib cage. Then lie back into the start position for the next rep.

If you're using a bar in the rack, the same idea applies. Your goal is to "transition" from below the bar to above the bar using your hips and a hard pull + sit up. You may need to jump a little to move above the bar since it won't move like the rings will.

For the jumping dips, you'll start from the last transition rep. With your feet grounded, you'll press into the ground to assist you in completing a press up into elbow lockout. Then lower yourself back down to the top of the rings/bar, touch your feet to the ground, and repeat.

For Time but also For Quality

3 Muscle Ups
30 Toes to Bar
3 Muscle Ups
60 Hollow Rocks
3 Muscle Ups
90-ft Handstand Walk
3 Muscle Ups
60 Supermans
3 Muscle Ups
30 Push Ups
3 Muscle Ups

This one is only for time so that you have something to score. Don't move poorly to get a better score. Just move through it and have fun!

If 3 muscle ups are too many, reduce the reps to 1 or 2. Or only do every other set of muscle ups. If you need a sub for Muscle Ups, do a Low Transition into a Dip - which is basically a jumping ring or bar muscle up! If you're having trouble with that, you can do pull ups or chest to bar pull ups!

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!

For the hollow rocks you will drive your low back into the mat and place your hands above your head and straighten your legs. From here you will rock, keeping your entire spine in contact with the ground by pulling the abs in.

If you cannot hold this position, or have a hard time keeping your back glued to the ground, you may bend the knees more. This would be ideal over not having your back fully on the mat.

If you need a sub for HS walk, you can do 90-ft Bear Crawls or 7 wall walks.

For the supermans, 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. Then relax back to the ground and repeat.

For the push up, 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. Lock the elbows out fully at the top.

You may swap out knee or elevated push ups!

Street Parking Suns Out Guns Out is posted once a week - on Sunday. These workouts are great for those interested in adding in more work building strength and stamina through more isolation type movements in the upper body.

We typically suggest these workouts be added in as more of a "finisher" after the main workout that day. They can also easily be added to many of the Power, Oly, or Butts and Guts workout - to make a session all it's own!

Add this in wherever makes sense for your schedule - and make sure to check out the daily write up for A, B, and C to see where these workouts fit in best each week!

Part 1

4 Supersets

10-15 Reps Dumbbell Bench Press
10-15 Reps Dumbbell Pull Over

No Rest Between movements.

Rest 2 Min between supersets.

Choose a weight that you know you can get 10, but 15 will start to get tough.

Score is weight for dumbbell bench press.

For the bench press, lie back with dumbbells in hand. Squeeze your shoulder blades together and press them firmly into the bench with the back of your head, butt, and heels planted firmly.

Bring dumbbells down to the chest for each rep of the dumbbell bench, keeping the elbows around 45-degree from the torso. Make sure to bring dumbbells in and completely lock the elbows at the top!

For the dumbbell pull over you will use one dumbbell and grab it by the head. Stretch the dumbbell back over your head (while laying on a bench) and use the lats to pull the dumbbell back over the chest. Work to keep your belly tight throughout so you don't arch too much.

Part 2

4 Rounds

10-12 Reps Dumbbell Pec Flys
10-12 Reps 1 Arm Dumbbell Row Right
10-12 Reps 1 Arm Dumbbell Row Left

Score is weight used for the 1 Arm Rows.

For the Flys you will lay flat on the bench. Keep a slight bend in your elbow as you bring the arms out to the sided (like a T shape with your body). Allow them to come in line with your torso or a little deeper if your flexibility allows, then bring them back to over your chest.

For the row you will lean on the bench or something with one hand for support. Make sure your back is flat and belly is tight. Row one dumbbell with the opposite arm from that bent over position. Start with a straight arm and pull the dumbbell to the chest by having the elbow go BACK and keeping the arm and elbow close to the body. Return all the way down each time.

Street Parking Oly is posted once a week, on Sunday. These workouts are for those interested in adding in additional work going heavy or working technique on the Olympic lifts. Add this in wherever makes sense for your schedule.

Want MORE Oly work? You're in luck! As a Street Parking Member with access to ALL of the workouts we have posted for the past YEAR+ - all you need to do is scroll back on IG! Heck - you can start from the beginning and do them 2 or more times per week if you want!!

Hang Clean (6 x 2)

Rest as needed between sets. Every set should be heavy, go up as you are successful and moving well.

The purpose of the hang clean is to work on pulling under the weight fast!!

The bar will start at the hip. The feet start under the hips. You dip the chest forward and pull the bar into the body. Allow the knees to bend slightly on the dip and keep the heels down. The arms stay long.

From the dip position you will stand up hard and fast. Think of FINISHING with the legs and squeezing the butt. Almost JUMP. Add a shoulder shrug and then start to pull yourself DOWN.

During this portion you will let the elbows come high and outside to keep the bar close. Rotate the elbows around FAST and catch the bar in a full front squat with the bar on the shoulders and the elbows high. Butt should be lower than the knees. Feet will have moved out into the squat stance. Heels are down. Knees are out. Chest is up with no rounding or collapsing of the back. Belly tight! Stand up leading with the chest and the elbows to finish the rep. Lower the weight back to the waist to start rep #2!

Clean Pull (5 x 3)

Use the weight that you finished your heaviest set of 2 hang cleans.

This part of the movement is just the UP part of the clean. It is basically a clean deadlift and a shrug.

Bar starts on the ground. Heels are down. Hands are just outside of the legs. Knees are bent slightly. Hinge at the hips so that the chest is just over/slightly behind the bar.

Stand by driving the heels in the ground and lifting the chest. Also focus on pulling the bar into the body. Once past the knees think about scooping the hips under and then finishing or JUMPING straight up and shrugging the shoulders to allow the bar to start to travel up the body.

Re-set back down at the bottom for the next rep.

Rest as needed between sets.