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!

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Muscle Snatch (5 x 3 (Moderate Weight))

The muscle snatch is all about the UP portion of the snatch! It will start with a controlled pull off the floor, followed by a powerful jump, shrug - and then pulling the bar up the body and punching to lock out. There is no pull under or re-bend of the knees on this movement.

The bar will start on the ground. You will use a wide/overhead squat grip. The feet are roughly hip - shoulder width apart with the weight in the heels. The knees are bent but hips are higher than the knees. Chest is over the bar. Arms are straight. Bar is close to the body. Back is flat.

Drive the heels into the ground as you start to lift the chest. The bar comes off the ground - keep it close to the body! Control this first pull.

Once the bar is past the knees you will pick up speed! Scoop the hips underneath a bit but keep the heels down. Think about finishing the up or JUMP with the arms still straight. Jump UP not forward.

Shrug the shoulders, and then start to pull the bar with the elbows - reaching them high and outside like a scarecrow to keep the bar close to the body.

Once you have pulled the bar as high as possible with the elbows high - you will turn the bar over and punch into it as you punch your head through. Lock out with the bar over the middle of your body. Belly is tight. Knees and hips are extended.

Power Snatch (6 x 1 (One every 90 seconds for 9 min))

Pick a weight you can hold across all 6.

Rest 1 min to change weight before the next part.

The power snatch is exactly like that muscle snatch you did in the beginning, but this time you will pull yourself UNDER instead of pulling the bar up.

POWER - means you will not pull all of the way into a full squat - just a partial squat when you pull under.

So, once you finish the UP part and the elbows come high and outside you will pull yourself under slightly. Allow your feet to move out a bit. Drive your knees out and punch yourself under the bar to lockout. Stand to finish the lift before lowering or dropping the bar!

Power Snatch (4 x 1 (One every 90 seconds for 6 Min))

Add weight for the next 4. Still one every 90 seconds.

Rest 1 min and add weight before the next part.

Power Snatch (2 x 1 (One every 90 Seconds for 3 Min))

Go up in weight one more time for these last 2 reps. If you are feeling it you can go up between these 2 also.

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 it' own session or even its own day. You know your fitness and recovery level - but that is our general suggestion.

RUN VERSION

Run Version

2 Rounds

Run 1200 Meters - Moderate
Run 400 Meters - 95% EFFORT
Run 600 Meters - Moderate

Rest 3 Min

Idea here is pre-fatigue - SPRINT - recover while still running.

Crush it.

Score is total time including rest!


Run - No Measured Distance:

2 Rounds

Run 8 Min Moderate
Run 90 Seconds - 95% Effort!
Run 3:30 Moderate

Rest 3 Min

Idea here is pre-fatigue - SPRINT - recover while still running.

Crush it.

Score is total distance if you end up using a GPS watch or something that you can measure.

ROW VERSION

Row Version

2 Rounds

Row 1500 Meters - Moderate
Row 500 Meters - 95% EFFORT
Row 750 Meters - Moderate

Rest 3 Min

Idea here is pre-fatigue - SPRINT - recover while still moving.

Crush it.

Score is total time including rest!

BIKE VERSION

Bike Version

2 Rounds

Bike 8 Min Moderate
Bike 90 Seconds - 95% Effort!
Bike 3:30 Moderate

Rest 3 Min

Idea here is pre-fatigue - SPRINT - recover while still moving.

Crush it.

Score is total calories. Do NOT mess up the paces to try and get a better score!

The Vault "Veintitres" Daily Demo

The Vault "Veintitres" Subs and Mods

The Vault "Veintitres" Tip

The Street Parking Vault is BACK!!!! (This is now Week 23!!)

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-THIRD 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 - DEC 12 to receive credit for participating this week!

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

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, SPINE STRENGTHENING
POST: POSTERIOR CHAIN RELEASE, HIPS 2.0

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PROGRAM A*

PROGRAM A

WARM UP
Full Body Simple Warm Up

WORKOUT

Street Parking Vault: Dumbbell "VEINTITRES"

4 ROUNDS

15 DUMBBELL BURPEE DEADLIFTS
30 ALTERNATING HANG DB SNATCH

RX MEN: 40# DBs
RX WOMEN: 25# DBs

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

Score: Total Time

Goal: 9-15 Min

Choose a load or movement variation that allows for roughly 3 minute rounds.

Make sure you breathe on those burpee deadlifts and take the time to set up in a good position before standing up with the dumbbells.

For a Dumbbell Burpee Deadlift you will have your hands on the dumbbells, with them on the floor roughly shoulder width apart.

Jump or step the feet back to a plank position and lower chest and hips to the ground then press back up.

Jump or step feet in so that they are EITHER in between or outside of the dumbbells. Make sure the heels are down, back is flat. Hands are still on dumbbells with straight arms and the chest lifted/knees bent. Lift the chest, drive through the heels and stand up with the dumbbells.

Lower back to the ground with a flat back, tight belly, heels down, and bending the knees.

You can also do a single dumbbell version by doing the burpee beside the DB, then adjusting on the way up out of the burpee so that it is between your feet when you pick it up.

For the single DB Hang Power Snatches you will bring the dumbbell to the waist. 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 switch hands. You will alternate hands with each rep for these so you end up doing 15 per arm per round.

PROGRAM B

PROGRAM B

WARM UP
Full Body Simple Warm Up
Snatch Warm Up

WORKOUT

Street Parking Vault: Barbell "VEINTITRES"

4 ROUNDS

30 DEADLIFTS
15 BURPEES
15 HANG POWER SNATCH

RX MEN: 95#
RX WOMEN: 65#

RX+ MEN: 115#+
RX+ WOMEN: 75#+

SCORE: TOTAL TIME

GOAL: 10-16 MIN

Choose a load on the deadlifts that you can do all 30 reps with 1 or 2 breaks for at least the first couple rounds. You'll want to set yourself up for roughly 3 minute rounds.

Don't forget to breathe during the burpees!

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

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

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 modify by removing the push up portion.

For the hang power snatch, start with a wide grip and deadlift the bar up to the waist. Feet should be under the hips with the heels down. Arms are long and straight. Dip by bending the knees slightly and hinging at the hip slightly (keep the back flat and chest lifted). Keep the bar close to the body and let it slide down the leg. Stand up hard and fast. Shrug the shoulders (keep the bar close)! Pull the elbows high and outside (scarecrow) as you pull under the bar slightly. Catch the bar in a partial overhead squat. Stand fully to complete the rep. Lower the bar back to the waist.

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up

WORKOUT

Street Parking Vault: Sandbag "VEINTITRES"

4 ROUNDS

15 SANDBAG BURPEE DEADLIFTS
20 SANDBAG HANG TO OVERHEAD

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

Score: Total Time

Goal: 10-15 Min

Choose a load or movement variation that allows for roughly 3 minute rounds.

Make sure you breathe on those burpee deadlifts and take the time to set up in a good position before standing up with the sandbag.

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.

The sandbag hang to overhead starts at the top of a deadlift with an overhand or neutral grip. Shift your hips back, bend your knees slightly 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!

If you are working with a heavier bag or just need to, you can switch to more of a hang clean & jerk.

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

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.

DB SNATCH - You can always choose a lighter weight or go from the hang position. If you're not comfortable going overhead right now or find that you are coning during the movement sub KB SWINGS.

12820

TIP WALL BALLS DEC 8TH 2020

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, CALVES/ANKLES
POST: SHOULDER FLOW, HIP FLEXORS/PSOAS

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

PROGRAM A*

PROGRAM A

WARM UP
Jump Rope Warm Up
Squat Warm Up
Pull Up Warm Up

WORKOUT

5 Rounds

40 Double Unders / Dumbbell Hop Overs
25 Wall Balls
10 Toes to Bar / Weighted Sit Ups

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

RX+ Men/Women:
50 Double Unders / 30 Wall Balls / 15 Toes to Bar (still in the goal time)

Score: Total Time

Goal: 15-20 Min

Pace this for 3-4 minute rounds. Wall balls should take 1:00-1:30 in 1-3 sets. Break up the toes to bar early but keep the breaks short.

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 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.

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.

Weighted sit-ups are a great option if you don't have a pull-up bar or just prefer them.

Customize 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 below!

PROGRAM C

PROGRAM C

WARM UP
Jump Rope Warm Up
Squat Warm Up

WORKOUT

5 Rounds

40 Sandbag Hop Overs
20 Side to Side Sandbag Thrusters
10 Supine Sandbag Toe Touches

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

RX+ Men/Women:
50 Sandbag Hop Overs / 25 Sandbag Thrusters / 15 Supine Toe Touches

Score: TOTAL TIME

Goal: 15-20 Min

Pace this for 3-4 minute rounds. Hop overs should be a minute or less. Thrusters should take 1:00-2:00 in 1-3 sets. Make sure to avoid over arching the back when lowering the legs on the toe touches.

For the hop overs, stand next to your bag and hop laterally over the narrow side. You may also do a lateral shuffle. Think fast toe taps on the bag as you step laterally on and over to the other side.

For the side to side sandbag thrusters you will have the bag on one shoulder. Feet under shoulders, heels down. Reach the butt back and down and get to the bottom of the squat. Stand up hard and fast and use the momentum created by the legs to press the bag up and over to the other side!

For the supine toe touches you will start lying on your back with your legs extended and heels hovering a few inches from the floor. Your arms will be fully extended straight up in the air holding the sandbag like the top of a bench press. Keep your belly tight like you are trying to flatten your lower back into the floor. Squeeze your legs together and raise them up into the air until your toes or shins touch the bag. Lower your legs back down to a hover with control so you don't overarch your back.

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.

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

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, DB Windmill, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk (SEE MAMA MODS MOVEMENT LIBRARY FOR DEMOS)

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.

12920

TIP BB CLEAN AND JERK DEC 9TH 2020

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
SWAP(skip the main workout and do one of these instead): ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, QUADS/IT BAND
POST: HIPS OR COOL DOWN FLOW

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

PROGRAM A

PROGRAM A

WARM UP
Running Warm Up
Dumbbell Clean Warm Up
Shoulder Warm Up

WORKOUT

3 Rounds

10 Dumbbell Clean and Jerk
Run 200 Meters
10 Dumbbell Clean and Jerk
Run 200 Meters

Rest 2 Min Between Rounds

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

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

**Could also use the sandbag for this version!

Score: Slowest Round ONLY

Goal: 3-4 Min

For this workout, each set of 10 Clean and Jerks should take 30 seconds or less. That's one minute total per round. Even if you are used to using a certain weight (or clicking certain buttons), adjust the load to something you think you can consistently hit 10 reps of in 30 seconds.

The clean AND jerk together counts as 1 rep.

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

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

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

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

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

For the 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, or toe taps to a low target.

PROGRAM B*

PROGRAM B

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

WORKOUT

3 Rounds

10 Clean and Jerk
Run 200 Meters
10 Clean and Jerk
Run 200 Meters

Rest 2 Min Between Rounds

RX Men: 75#
RX Women: 55#

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

Score: Slowest Round ONLY

Goal: 3-4 Min

For this workout, each set of 10 Clean and Jerks should take 30 seconds or less. That's one minute total per round. Even if you are used to using a certain weight (or clicking certain buttons), adjust the load to something you think you can consistently hit 10 reps of in 30 seconds.

The clean AND jerk together counts as 1 rep.

The feet are under the hips with the heels down, hands outside of the legs and bar close to the body. Knees are bent and there is a hinge at the hips. Chest is lifted with a flat back and a tight belly. Lift the bar by digging the heels into the ground and lifting the chest. Once past the knee think about finishing UP hard and fast with the legs. Shrug the shoulders and then guide the bar UP the body - keeping it close - with the elbows going high and outside as you pull yourself under slightly. Bring the elbows around and through fast so that the bar will land on your shoulders in a partial dip position with the heels down and chest up. From here you can stand and re-set or go straight into the jerk.

If you stand you will re-dip - if not you will go straight from that dip position - drive the bar off of the shoulders - move the face back. Push the bar up as you push yourself down! Catch in a partial overhead squat with the heels down, knees out, chest up, and bar locked out over the middle of the body. Stand to finish!

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, or toe taps to a low target.

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up
Barbell Clean Warm Up
Overhead Warm Up

WORKOUT

3 Rounds

10 Clean and Jerk

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

10 Clean and Jerk

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

Rest 2 Min Between Rounds

RX Men: 75#
RX Women: 55#

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

Score: Slowest Round ONLY

Goal: 3:00-4:30

For this workout, each set of 10 Clean and Jerks should take 30 seconds or less. That's one minute total per round. Even if you are used to using a certain weight (or clicking certain buttons), adjust the load to something you think you can consistently hit 10 reps of in 30 seconds.

The clean AND jerk together counts as 1 rep.

The Feet are under the hips with the heels down, hands outside of the legs and bar close to the body. Knees are bent and there is a hinge at the hips. Chest is lifted with a flat back and a tight belly. Lift the bar by digging the heels into the ground and lifting the chest. Once past the knee think about finishing UP hard and fast with the legs. Shrug the shoulders and then guide the bar UP the body - keeping it close - with the elbows going high and outside as you pull yourself under slightly. Bring the elbows around and through fast so that the bar will land on your shoulders in a partial dip position with the heels down and chest up. From here you can stand and re-set or go straight into the jerk.

If you stand you will re-dip - if not you will go straight from that dip position - drive the bar off of the shoulders - move the face back. Push the bar up as you push yourself down! Catch in a partial overhead squat with the heels down, knees out, chest up, and bar locked out over the middle of the body. Stand to finish!

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

MAMA MODIFICATIONS

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

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

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

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

121020

TIP BB FRONT SQUAT DEC 10TH 2020

#blamesalvi

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, THORACIC SPINE RELEASE
POST: HIPS 2.0, HIP FLEXORS/PSOAS

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

PROGRAM A

PROGRAM A

WARM UP
Squat Warm Up
Pull Up Warm Up
Box Jump Warm Up

WORKOUT

Every Min on the Minute for 15 Min:

5 Pull Ups
5 Dumbbell Squats
5 Box Jumps

RX Men: 40-50# DBs / 22-24" Box
RX Women: 25-35# DBs / 18-20" Box

**Could also use sandbag for this version.

RX+ Men/Women: 7 + 7 + 7

So you do 1 round at 0:00 then rest until 1:00 - then do another round.

Strict Pull Up Option:

3 Strict Pull Ups each minute

If you "fall off" and can no longer keep up - finish the entire 15 min as an AMRAP (just keep doing rounds until time runs out). Put how many you completed "in the minute" as your score and how many additional rounds you get in comments.

Score: Total Minutes (will be marked as rounds) where you complete a full round.

Goal: 10 Minutes +

Pick a pull up variation, load and height that you think you can stick with the entire time. But, obviously adjust on the fly if you need to. The first 5 minutes should feel very doable. Allow for 20 seconds of rest per minute for the first 5 minutes, things may change after that!

You could also lower the pull ups to 3 reps. Any lower, pick a different variation.

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 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.

Switch to goblet squats or even air squats to stay within the minute window if necessary.

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

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

PROGRAM B*

PROGRAM B

WARM UP
Squat Warm Up
Pull Up Warm Up
Box Jump Warm Up

WORKOUT

Every Min on the Minute for 15 Min:

5 Pull Ups
5 Front Squats
5 Box Jumps

RX Men: 75-95# / 22-24" Box
RX Women: 55-65# / 18-20" Box

RX+ Men/Women: 7 + 7 + 7

So you do 1 round at 0:00 then rest until 1:00 - then do another round.

Strict Pull Up Option:

3 Strict Pull Ups each minute

If you "fall off" and can no longer keep up - finish the entire 15 min as an AMRAP (just keep doing rounds until time runs out). Put how many you completed "in the minute" as your score and how many additional rounds you get in comments.

Score: Total Minutes (will be marked as rounds) where you complete a full round.

Goal: 10 Minutes +

Pick a pull up variation, load and height that you think you can stick with the entire time. But, obviously adjust on the fly if you need to. The first 5 minutes should feel very doable. Allow for 20 seconds of rest per minute for the first 5 minutes, things may change after that!

You could also lower the pull ups to 3 reps. Any lower, pick a different variation.

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 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.

Switch to goblet squats or even air squats to stay within the minute window if necessary.

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

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

PROGRAM C

PROGRAM C

WARM UP
Squat Warm Up
Pull Up Warm Up
Box Jump Warm Up

WORKOUT

Every Min on the Minute for 15 Min:

2 Bar/Ring Muscle Ups
5 Front Squats
5 Box Jumps

RX Men: 75-95# / 22-24"Box
RX Women: 55-65# / 18-20" Box

RX+ Men/Women: Increase Front Squats to 7 and Box Jumps to 7

So you do 1 round at 0:00 then rest until 1:00 - then do another round.

Strict Pull Up Option:

3 Strict Pull Ups each minute

If you "fall off" and can no longer keep up - finish the entire 15 min as an AMRAP (just keep doing rounds until time runs out). Put how many you completed "in the minute" as your score and how many additional rounds you get in comments.

Score: Total Minutes (will be marked as rounds) where you complete a full round.

Goal: 10 Minutes +

Pick a muscle up variation, load and height that you think you can stick with the entire time. But, obviously adjust on the fly if you need to. The first 5 minutes should feel very doable. Allow for 20 seconds of rest per minute for the first 5 minutes, things may change after that!

You could also lower the muscle ups to 1 rep. Otherwise, pick a different variation.

A muscle up is a combination of a big pull up, a transition, and a dip. Make sure you are proficient with pull ups and dips before attempting a muscle up in a workout. You may customize with jumping, banded, foot assisted etc. versions to practice the transition from the pull up into the dip.

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.

Switch to goblet squats or even air squats to stay within the minute window if necessary.

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

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

MAMA MODIFICATIONS

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.

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/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.

121120

TIP DB HALF UP HALF DOWN LUNGES DEC 11TH 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, THORACIC SPINE RELEASE
POST: SCIATICA/PIRIFORMIS, SHOULDER FLOW

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

PROGRAM A*

PROGRAM A

WARM UP
Total Body Dumbbell Warm Up

WORKOUT

3 Rounds

Each Round Is:

3 Wall Walks
30 Alternating Step 1/2 Up 1/2 Rack Lunges (15 Right Arm Up / 15 Left Arm Up)
20 Dumbbell Bent Over Rows
3 Wall Walks

Rest 1 Min Between Rounds

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

RX+ Men: 50# DBs / 4 Wall Walks
RX+ Women: 35# DBs / 4 Wall Walks

Score: Total Time (Including Rest)

Goal: 12-18 Min

Each round should take 3:20-5:20. Choose a load on the lunges you can complete the 15 reps on one arm in 1-2 sets. Give yourself a minute or less for wall walks, customize accordingly.

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

Don't slide or flop!

Customize with pike up on the box, alternating overhead press, push up + tap tap or even inchworms.

The 1/2 Up - 1/2 Rack Lunge is one dumbbell is locked out overhead and one at the shoulder. Lunge in that position alternating feet. So for each set of 30 you do 15 per leg.

For the first set of 15 your right arm will be locked out holding the dumbbell with the bicep by the ear - and your left arm will hold the dumbbell at the shoulder.

Switch arm position for the next set of 15.

Make sure that you take a long enough step each time that the front heel can stay down while the back knee touches. Focus on keeping the chest up and don't allow the knee to cave in. Stand all of the way up between lunges.

Other options include:
Front rack lunge

Single dumbbell overhead lunge (1 hand)

Single dumbbell overhead lunge sub (2 hands)

Weighted Step Ups (arms at sides)

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
Squat Warm Up
Upper Body Barbell Warm Up

WORKOUT

3 Rounds

Each Round Is:

3 Wall Walks
30 Alternating Step Overhead Lunges
20 Barbell Bent Over Rows
3 Wall Walks

Rest 1 Min Between Rounds

RX Men: 45# Plate Overhead Lunge / 95# Bent Over Row
RX Women: 25# Plate Overhead Lunge / 65# Bent Over Row

RX+ Men: 75-95# Overhead Lunge / 4 Wall Walks
RX+ Women: 55-65# Overhead Lunge / 4 Wall Walks

**Can use the same weight for bent over row or a separate heavier barbell if desired for RX+.

Score: Total Time (Including Rest)

Goal: 12-18 Min

Each round should take 3:20-5:20. Choose a load on the lunges you can do 8-16 reps at a time the whole way. Give yourself a minute or less for wall walks, customize accordingly.

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

Don't slide or flop!

Customize with pike up on the box, alternating DB overhead press, push up + tap tap or even inchworms.

For the overhead lunges you will hold the bar in the overhead lockout position with the biceps by the ears. You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 30 you end up doing 15 on each side.

Customize with front rack lunges or overhead plate lunges.

If you can't lunge, try back rack or unweighted step ups.

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
Total Body Dumbbell Warm Up

WORKOUT

3 Rounds

Each Round Is:

3 Wall Walks
30 Alternating Step Sandbag Overhead Lunges
20 Sandbag Bent Over Slams
3 Wall Walks

Rest 1 Min Between Rounds

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

RX+ Men/Women: 4 Wall Walks

Score: Total Time (Including Rest)

Goal: 12-18 Min

Each round should take 3:20-5:20. Choose a load/variation on the lunges you can do 8-16 reps at a time the whole way. Give yourself a minute or less for wall walks, customize accordingly.

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

Don't slide or flop!

Customize with pike up on the box, alternating DB overhead press, push up + tap tap or even inchworms.

For the overhead lunges you will hold the bag in the overhead lockout position with the biceps by the ears. You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 30 you end up doing 15 on each side.

Modify to front rack lunges or back rack step ups.

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

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

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

121220

TIP DB HANG SQUAT CLEAN DEC 12TH 2020

This workout was created for Molly's sweet baby Indy, who was born on 10/14/2020! We designed it as a fun taste of what Molly's labor that day was like. It was long and slow to get really going - and then WHAM she was born quickly and intensely!

Enjoy!

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, CALVES/ANKLES
POST: COOL DOWN FLOW OR 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
Dumbbell Clean Warm Up

WORKOUT

Dumbbell Baby Indy

On a 20 Min Clock Complete:

Run 1.5 Miles
and With the Remaining Time:
Max Rounds of:
10 Dumbbell Hang Squat Clean
14 Burpees

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

**You can also do this version with your sandbag.

RX+ Men/Women: Run 2 Miles

Score: Total Complete Rounds of the Hang Squat Cleans and Burpees + any Additional Reps

Goal: 3-5 Rounds

Each round should take 1:30-2:00. You may need to choose a different burpee variation in order to achieve this. Think, burpees in under a minute and hang squat cleans in 30-45 seconds.

Choose a run distance that will take you roughly 12-15 Min. We want you to have 5-8 min for the AMRAP portion.

If unable to run for space/weather - change this workout to:

10 Rounds
1 Min Single Unders, Taps, Low Step ups
5 Hang Squat Cleans
7 Burpees

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

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

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!

Other burpee variations are no-push and elevated.

PROGRAM B*

PROGRAM B

WARM UP
Running Warm Up
Barbell Clean Warm Up

WORKOUT

Barbell Baby Indy

On a 20 Min Clock Complete:

Run 1.5 Miles
and With the Remaining Time:
Max Rounds of:
10 Hang Squat Clean
14 Burpees

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

RX+ Men/Women: Run 2 Miles

**Feel free to increase weight as well if you will still be able to hit the goal rounds.

Score: Total Complete Rounds of the Hang Squat Cleans and Burpees + any Additional Reps

Goal: 3-5 Rounds

Each round should take 1:30-2:00. You may need to choose a different burpee variation in order to achieve this. Think, burpees in under a minute and hang squat cleans in 30-45 seconds.

Choose a run distance that will take you roughly 12-15 Min. We want you to have 5-8 min for the AMRAP portion.

If unable to run for space/weather - you will change this workout to:

10 Rounds
1 Min Single Unders, Taps, Low Step ups
5 Hang Squat Cleans
7 Burpees

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

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

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!

Other burpee variations are no-push and elevated.

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up
Barbell Clean Warm Up

WORKOUT

Barbell Baby Indy

On a 20 Min Clock Complete:

Row 3000 Meters
OR
Bike 180 Cal (Men) / 130 Cal (Women)

and With the Remaining Time:
Max Rounds of:

10 Hang Squat Clean
14 Burpees

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

RX+ Men/Women: Row 4000 Meters or Bike 230 Cal (Men) / 160 Cal (Women)

**Feel free to increase weight as well if you will still be able to hit the goal rounds.

Score: Total Complete Rounds of the Hang Squat Cleans and Burpees + any Additional Reps

Goal: 3-5 Rounds

Each round should take 1:30-2:00. You may need to choose a different burpee variation in order to achieve this. Think, burpees in under a minute and hang squat cleans in 30-45 seconds.

Choose a row/bike distance that will take you roughly 12-15 Min. We want you to have 5-8 min for the AMRAP portion.

If you have NO idea how far that is - just row/bike for 13 min and call it good!

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

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

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!

Other burpee variations are no-push and elevated.

TEAM VERSION

TEAM VERSION

WARM UP
Running Warm Up
Barbell Clean Warm Up

WORKOUT

Team Baby Indy

In Teams of 2 Complete:

Run 800 Meters Together

Then:

20 Rounds (COMBINED)
5 Hang Squat Cleans
7 Burpees

Then

Run 800 Meters Together

The 20 rounds is 20 rounds combined so 10 rounds each! Do these in an I go - You go fashion!

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

RX+ Men/Women: Run 1 Mile for each run.

Can also do this version with sandbag - or row/bike options (cut them in half and bookend it like we did with the run here).

Score: Total Complete Rounds of the Hang Squat Cleans and Burpees + any Additional Reps

Goal: 20-25 Minutes

Note this version is for time. The 800m run should take you 4-5 minutes. Adjust the distance so you aren't running for much longer than that.

Because only one partner works at a time on the cleans/burpees, you will get rest between each round. So push it when it's your turn. Each round should take about 45 seconds. Customize loads and burpee variations to stay within that pace.

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

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

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!

Other burpee variations are no-push and elevated.

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.

SQUAT 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.

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

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

20 Reverse Curtsy Lunges with Dumbbells
20 Reverse Lunges into Vertical Jump
20 Eye Level KB/DB Swings

Rest 2 Min between rounds

These aren't necessarily for time, but no rest between movements.

**Even though your time is your score - this is not meant to be done fast. It's just so you have something to record. Don't get sloppy!

Suggested Loading:
Men: 25-50# Dumbbells / 40-55# KB
Women: 15-35# Dumbbells / 15-40# KB

For the reverse curtsy lunges you will step back and across the front leg. See video if confused. Try not to allow the hips to rotate too crazy and keep the front foot facing forward with the heel down. Get a good deep lunge with the butt getting lower than the knee at the bottom. Alternate legs each time. Dumbbells will be held in each hand.

Put the weight down for the reverse lunges into vertical jump. Perform a reverse stepping lunge and then as you stand and drive off of the front foot (heel down) - jump vertically into the air. Bring the back knee up into a bent position as you jump. Alternate legs with each rep.

If unable to perform a jump - just bring the back knee up and stand fully with the working leg.

For the swings you may swing the 2 dumbbells or may pick up a KB. Keep the back flat and the heels down. Arms are long and straight and simply squeeze the butt to stand up. Weight only needs to come to eye level.

4 Rounds
2 Min On
1 Min Off

8 Russian Twists
4 Weighted Sit Ups

Use same weight for both.

Each time is basically a 2 min AMRAP for this.

The Russian twists are with the weight held in both hands, the butt and feet on the ground but the shoulders up. You will twist and touch the weight to the ground on the ground to your side - then the other side. Each time the weight touches counts as a rep (so 4 per side).

For the sit ups you will touch the ground behind you with the weight and sit all of the way up with it bringing it over head!

MAMA MODIFICATIONS

CURTSY LUNGES - If this movement is uncomfortable for your hips or pelvis you can try subbing a regular lunge or a low lateral step up. You could also sub a single leg supported squat, single leg RDL, or single leg glute bridge.

REVERSE LUNGE INTO VERTICAL JUMP - If you are struggling with SPD you may want to sub a squat jump or heavier, shoulder height KB swing. If you're working on minimizing the impact on your pelvic floor you could skip the jump or even slow the entire movement down to add a little more challenge by increasing the time under tension.

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!

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)

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, DB Windmill, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk (SEE MAMA MODS 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.

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

40 Alt Sandbag Slams
60 Shoulder to Shoulder
40 Alt Sandbag Slams
80 Sandbag Back Squats

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

Score: Total Rounds + Any Additional Reps in 16 Min

GOAL: 1 ROUND + as far as you can get into Round 2

One round of this is 220 reps and each rep of the slams takes time. So, shoot for one really good round of high quality reps and really explosive SLAMS. Whatever bonus reps you get into round 2 are just that, a bonus.

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

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

Set up and bring the bag to your left shoulder and repeat. Each slam is 1 rep so 40 alternating is 20 from each shoulder.

For the shoulder to shoulder you will have your sandbag on one shoulder. Feet are between hip and shoulder width apart. Chest up. Belly tight. Dip keeping the heels down and allowing the knees to come forward. Reach the hips back slightly but keep the chest lifted.

Stand up hard and fast. Pop the sandbag off of the shoulder and finish with a press straight to lock out. Biceps by the ears. Standing tall. Locked out elbows. Belly tight. Lower the bag down onto the opposite shoulder. Each time you press counts as one rep. So 60 reps is 30 on each side.

For the Sandbag Squat you will power clean from the floor to your shoulder, then push press it up and over onto your back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all of the way up at the top.

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!

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Shoulder Press (3-3-3-1-1-1-1)

Score is your heaviest single.

For this you will warm up to a weight that is heavy for a set of 3. You will do your first working set of 3 and then rest as needed (no longer than 2-3 min) and then either keep the weight the same, or go up if you feel like you can!

Once you have completed 3 sets of 3 you will definitely add weight and start your singles. Again, rest as needed between and add weight if you feel like you can from set to set.

For the strict press the bar will start at the shoulder. Your feet are under your hips and your legs are strong and straight. Squeeze the booty and tighten the belly. There will be no assistance from the legs during this lift. Elbows should be slightly in front of the bar.

To perform the movement - move the face out of the way and from that dead stop position press the bar straight up. Once past the head you can bring your head back to neutral and drive it UNDER the bar.

Finish with the bar locked out overhead and over the middle of the body with a tight belly and biceps by the ears.

When lowering for your set of 3 you may absorb with a dip if you need to, but you can not use that dip to feed into the next rep. You must completely reset before pressing from a dead stop again.

Weighted Pull-ups (3 reps - EMOM for 10 Min )

So when the clock starts, knock out 3 weighted pull ups then rest until the next minute hits. Repeat until you've done 10 sets.

If you are unable to add weight to your pull ups, but can do strict pull ups do that! It does not have to be an unbroken set, just needs to happen in the minute. Drop to 2 reps if you need to.

If you are unable to do a strict pull up - we would like to see banded strict or even a jump and slow lower.

No pull up bar - you can do a supine ring, bar or TRX row.

No rings or TRX? You may even do a 10 x 3 bent over row.

On a 5 Min Clock:

Active Bar Hang

*Every time you drop from the bar, complete 20 Shoulder Taps (handstand, pike, plank)

The way this works is you'll do an active hang from the bar for as long as you can. When you drop down, shake it out, complete 20 shoulder taps from whatever position you can do safely, and then hop back up on the bar for another max effort hang. Continue moving back and forth between hanging and tapping until 5 minutes are up!

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

These shoulder taps begin in a Handstand Hold against the wall, with your back facing the wall. If unable to kick up to a handstand, place your feet on a box and walk your hands under your shoulders into a pike position or do shoulder taps from a plank position.

Keep your belly tight to avoid over extension of your spine. Press your left hand into the ground then lift your right hand off the floor, tap your right shoulder, and return to your normal handstand. Repeat with the other arm.

If touching your shoulder isn't happening try just raising your hand a few inches from the floor and get a feel for the hip shift.

5 Rounds
For Time but also For Quality

16 Alternating Pistols
20 Contralateral Plank Lifts
24 Superman Rocks

The only reason this one is for time is so that you have something to score - so don't blaze through it to get a better time! Move with intention.

A "Pistol" is a single leg squat. Start standing, shift all your weight into one foot and raise the other off the ground in front of you. Reach your butt back while keeping your chest over your ankle. Belly is tight. Lower under control. Be mindful that your knee doesn't cave in at any point. It is TOTALLY normal to have one side that is weaker or less coordinated than the other. If these are new for you, try sitting back to a target. You may also try different strategies - such as holding your foot out front to keep that other leg up if necessary!

If Pistols aren't happening... lateral step offs can be done unweighted or adding a bit of weight as light or as heavy as you are comfortable. You are definitely just TOUCHING with the toe on the ground though and will not PUSH off of that foot at all. For many people, no weight is just fine.

For the Contralateral Plank Lifts, you'll start in a tall plank supported by your hands and toes. Keep the butt, belly, and thighs squeezed tight. Lift opposite arm and leg from the ground and reach out as long as you can through your finger tips and toes, then come back to neutral. Switch sides and repeat. Be sure to continue pressing through the ground with your supporting hand as you lift and reach.

If lifting both a leg and an arm at once is too much, try just an arm or just a leg or simply do a regular plank hold for 30 seconds!

For the Superman Rocks, 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. Reach your arms back as far as you can then quickly shift them forward and repeat to build a rocking momentum. Keep your thighs squeezed tight. Each time your chest rocks back and forth is 1 rep.

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!

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Bench Press (4 x 8)

Rest 60 Seconds Between Sets.

These should all be at the same weight. Choose wisely and use a spotter!

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

Bent Over Row (4 x 12)

Rest 60 Seconds between sets.

These should be done at the same weight. Rest briefly if you feel your form starting to break down then reset to finish the set of 12.

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 - you will 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!

Take 10 minutes to get as far as you can:

1 Chin Up
2 Push Ups
2 Chin Ups
4 Push Ups
3 Chin Ups
6 Push Ups
...

Keep adding 1 Chin Up and 2 Push Ups to each subsequent set until you reach 10 minutes or are unable to perform the reps unbroken - if this happens very early on (<5 min), adjust to a variation that allows you to continue (think banded chin up, elevated push up, etc)

Score: Total Reps of both movements combined added up at the end!

Goal: Rest as much as you need to between sets so you can get all the reps without breaking.

There should be a lot of rest between sets once you get to 4+ reps on the chin ups. Choose a version that you can do 10 pulls (chin ups) and 20 pushes unbroken.

For the chin ups, use a supinated grip, meaning palms facing toward you. Pull your shoulders down and squeeze your belly. Pull yourself up until your chin is over the bar, then lower with control until arms are extended.

Use bands or modify to ring rows with the same grip, palms up or even close grip bicep curls.

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.

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!

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Every 2 Min for 20 Min
(10 total sets)

Complete the following complex
As Heavy as Possible:

1 Power Clean
1 Squat Clean Thruster
1 Jerk (Power or Split)

Start heavy and add weight when/if possible.

Score is heaviest set.

Start with something challenging but you know you can do. After 1-2 successful rounds, try adding weight. Continue adding to your comfort level to find your heaviest set.

Stick to the time. This will allow you to rest and change weight, but not rest or think about it too long.

On the power clean - focus on that big finish with the hips and allow the feet to move out to squat stance on the catch! Actually pull yourself under into a partial squat and get that bar on your shoulders.

From there you will lower the bar back down to the ground and perform a full squat clean which will drive straight into the thruster. You will want to make sure you use the bounce at the bottom of that squat clean to drive up hard and quickly into the bar - finishing with a solid press. No REBEND on the press!

The bar will then be brought back down to the shoulder and you will perform either a push jerk or a split jerk - up to you. Whatever you do - dip, drive, and GET UNDER. Your press will already be super fatigued from the thruster - so use the press under!

Fun one!

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

4 Rounds

2 Min On (Moderate/Fast Pace)
20 Seconds off
1:30 On (Fast Pace)
20 Seconds off
1:00 On (Faster Pace)
20 Seconds off
:30 Seconds ON (Sprint)
Rest 2 Min

Score is average distance per round. Goal is to maintain it!

RX+ (and Murph crew) wear your vest!!

Go ALL OUT on those sprints and pretty damn hard on the 1 Min Fast pace too.

Goal is to try to maintain same distance traveled for each round.

DO NOT cut out the rest and do not just go pain cave hard on every interval.

Make sure pace changes for each section!

So it's...
0:00-2:00
2:00-2:20
2:20-3:50
3:50-4:10
4:10-5:10
5:10-5:30
5:30-6:00
6:00-8:00

ROW VERSION

Row Version

4 Rounds

2 Min On (Moderate/Fast Pace)
20 Seconds off
1:30 On (Fast Pace)
20 Seconds off
1:00 On (Faster Pace)
20 Seconds off
:30 Seconds ON (Sprint)
Rest 2 Min

Score is average distance per round. Goal is to maintain it!

Go ALL OUT on those sprints and pretty damn hard on the 1 Min Fast pace too.

Goal is to try to maintain same distance traveled for each round.

DO NOT cut out the rest and do not just go pain cave hard on every interval.

Make sure average pace changes for each section!

So it's...
0:00-2:00
2:00-2:20
2:20-3:50
3:50-4:10
4:10-5:10
5:10-5:30
5:30-6:00
6:00-8:00

BIKE VERSION

Bike Version

4 Rounds

2 Min On (Moderate/Hard Effort)
20 Seconds off
1:30 On (Hard Effort)
20 Seconds off
1:00 On (Harder Effort)
20 Seconds off
:30 Seconds ON (Sprint)
Rest 2 Min

Score is average calories per round. Goal is to maintain it!

Go ALL OUT on those sprints and pretty damn hard on the 1 Min Fast pace too.

Goal is to try to maintain same calories gained for each round.

DO NOT cut out the rest and do not just go pain cave hard on every interval.

Make sure effort and pace changes for each section!

So it's...
0:00-2:00
2:00-2:20
2:20-3:50
3:50-4:10
4:10-5:10
5:10-5:30
5:30-6:00
6:00-8:00

The Vault "Veintidos" Daily Demo

The Vault "Veintidos" Subs and Mods

The Vault "Veintidos" Tip

The Street Parking Vault is BACK!!!! (This is now Week 22!!)

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-SECOND 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 - Dec 5 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
POST(best after the main workout): SUNS OUT GUNS OUT

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

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

PROGRAM A

PROGRAM A

WARM UP
Squat Warm Up
Pull Up Warm Up
Box Jump Warm Up

WORKOUT

Street Parking Vault: Dumbbell "VEINTIDOS"

30 Dumbbell Squats
30 Toes to Bar
30 Box Jumps
20 Dumbbell Squats
20 Toes to Bar
20 Box Jumps
10 Dumbbell Squats
10 Toes to Bar
10 Box Jumps

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

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

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

Sub Option: Swap V-Ups if you don't have a bar to hang from!

Score: Total Time

Goal: Under 16 Min. Can you go under 13?

Set yourself up to be able to do at least 10 squats at a time the whole way through.

Choose a version of toes to bar you can do 5 reps at a time, the whole way.

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.

If you need to go lighter, switch to goblet squats with a single dumbbell or kettlebell, or good old fashioned air squats!

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 box jumps you will choose a box that is roughly 22-24in for men and 18-20in for women if you can! If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench.

You may also sub step ups or lunges. Or, if you don't have something to jump ON - find something to jump OVER!

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

PROGRAM B*

PROGRAM B

WARM UP
Squat Warm Up
Pull Up Warm Up
Box Jump Warm Up

WORKOUT

Street Parking Vault: Barbell "VEINTIDOS"

30 Barbell Back Squats
30 Toes to Bar
30 Box Jumps
20 Barbell Back Squats
20 Toes to Bar
20 Box Jumps
10 Barbell Back Squats
10 Toes to Bar
10 Box Jumps

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

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

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

Sub Option: Swap V-Ups if you don't have a bar to hang from!

Score: Total Time

Goal: Under 16 Min. Can you go under 13?

Set yourself up to be able to do at least 10 squats at a time the whole way through.

Choose a version of toes to bar you can do 5 reps at a time, the whole way.

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

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 box jumps you will choose a box that is roughly 22-24in for men and 18-20in for women if you can! If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench.

You may also sub step ups or lunges. Or, if you don't have something to jump ON - find something to jump OVER!

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

PROGRAM C

PROGRAM C

WARM UP
Squat Warm Up
Pull Up Warm Up
Box Jump Warm Up

WORKOUT

Street Parking Vault: Sandbag "VEINTIDOS"

30 Sandbag Back Squats
30 Toes to Bar / Supine SB Toe Touches
30 Box Jumps
30 Sandbag Back Squats
20 Toes to Bar / Supine SB Toe Touches
20 Box Jumps
30 Sandbag Back Squats
10 Toes to Bar / Supine SB Toe Touches
10 Box Jumps

**Notice the reps for the SB Back Squats stay at 30 per round on this version.

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

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

Score: Total Time

Goal: Under 16 Min. Can you go under 13?

It's more squats in this version because most sandbags are lighter than the suggested loads in programs A and B. If you have a heavier sandbag, feel free to follow same 30-20-10 rep scheme as the other movements.

Choose a version of toes to bar you can do 5 reps at a time, the whole way.

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

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 box jumps you will choose a box that is roughly 22-24in for men and 18-20in for women if you can! If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench.

You may also sub step ups or lunges. Or, if you don't have something to jump ON - find something to jump OVER!

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

MAMA MODIFICATIONS

DB/AIR/BACK/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.

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.

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.

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, DB Windmill, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk (SEE MAMA MODS MOVEMENT LIBRARY FOR DEMOS)

12120

TIP DB SNATCH DEC 1ST 2020

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 - ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, SPINE STRENGTHENING
POST: LOWER BACK 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
Running Warm Up
Total Body Dumbbell Warm Up

WORKOUT

15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)

Run 200 Meters
20 Alternating Single Arm Dumbbell Snatch
10 Push Up + Pull Across

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

RX+ Men/Women: Go Faster!

**Can also do this version with sandbag ground to overhead (15 reps per round)

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 5-7 Rounds

The goal is 2:15-3:00 per round. Choose a weight you can go mostly unbroken. Keep a tight plank in the push up and pull across!

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

Go to the knees for the push up if you need to.

Switch to push up + taps if you are unable to maintain a plank for the pull across.

PROGRAM B

PROGRAM B

WARM UP
Full Body Simple Warm Up
Running Warm Up
Snatch Warm Up

WORKOUT

15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)

Run 200 Meters
10 Power Snatch
10 Push Up + Pull Across

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

RX+ Men/Women: Go Faster!

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 5-7 Rounds

The goal is 2:15-3:00 per round. Choose a weight you can go mostly unbroken. Keep a tight plank in the push up and pull across!

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

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

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

For the push up and pull across you will start in a plank position with your dumbbell (or sandbag) just to the outside your right hand. First you will do a push up, then with your left hand you will reach under and across and drag the dumbbell to the left side of your body. Keep the belly tight and butt down. Do another push up then reach under and across with your right hand and drag the dumbbell back to the right side of your body. If you can't quite get the DB all the way across, do a little plank side step so you can start the next pull in a good position. One push up + one drag = 1 rep.

Go to the knees for the push up if you need to.

Switch to push up + taps if you are unable to maintain a plank for the pull across

PROGRAM C

PROGRAM C

WARM UP
Total Body Dumbbell Warm Up

WORKOUT

15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)

Row 250
or
Bike 15 Cal (Men) / 11 Cal (Women)
20 Alternating Single Arm Dumbbell Snatch
10 Push Up + Pull Across

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

RX+ Men/Women: Go Faster!

**Can also do this version with barbell/sandbag options found in Program A or B.

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 5-7 Rounds

The goal is 2:15-3:00 per round. Choose a weight you can go mostly unbroken. Keep a tight plank in the push up and pull across!

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

For the 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 push up and pull across you will start in a plank position with your dumbbell (or sandbag) just to the outside your right hand. First you will do a push up, then with your left hand you will reach under and across and drag the dumbbell to the left side of your body. Keep the belly tight and butt down. Do another push up then reach under and across with your right hand and drag the dumbbell back to the right side of your body. If you can't quite get the DB all the way across, do a little plank side step so you can start the next pull in a good position. One push up + one drag = 1 rep.

Go to the knees for the push up if you need to.

Switch to push up + taps if you are unable to maintain a plank for the pull across.

MAMA MODIFICATIONS

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

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

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.

12220

TIP DB STEP UP OVERS DEC 2ND 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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, PIGEON STRETCH
POST: SCIATICA/PIRIFORMIS, SHOULDER FLOW

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

PROGRAM A*

PROGRAM A

WARM UP
Total Body Dumbbell Warm Up

WORKOUT

4 Rounds

20 Dumbbell Step Up Overs
20 Supine Rows
20 Dumbbell Step Up Overs
20 Alternating Single Arm Dumbbell Press

Rest 2 Min Between Rounds

RX Men: 40# DBs
RX Women: 20-25# DBs

RX+ Men: 50# DBs
RX+ Women: 30-35# DBs

Step Up Over Height Suggestion:
Men: 22-24"
Women: 18-20"

Score: Total Time (Including Rest)

Goal: 20-25 Min

The goal is to get 3:30-4:45 per round. The supine rows should take AT LEAST 2 sets per round. If you are doing them unbroken, you are making them too easy. Choose a weight that you can complete the step up overs and presses in 1-3 sets.

For these step up and overs you can hold the dumbbells at your waist or on your shoulders. Choose a height that you are comfortable stepping up AND down. 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. You may step off of the front if you are comfortable or turn around on top of the box and step off that way.

If you don't have a box, use a bench, if you don't have a bench, you can step up on to a stair as you would a normal step up or use a stack of plates.

Nothing to step on at all? Sub lunges!

Feel free to lower the weight all of the way down to nothing if you need to!

For the supine row, keep your belly tight and shoulders drawn back and down. Ideally your body is horizontal with your feet elevated on a bench or box. Otherwise, choose an angle that is challenging but that you can maintain a rigid body position. Make sure you extend your arms fully at the beginning of each rep.

If you don't have a bar/rings to pull up to, switch to bent over rows.

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

PROGRAM B

PROGRAM B

WARM UP
Full Body Simple Warm Up
Squat Warm Up

WORKOUT

4 Rounds

20 Dumbbell Step Up Overs - or - Back Rack Step Ups
20 Supine Rows
20 Dumbbell Step Up Overs - or - Back Rack Step Ups
15 Strict Shoulder Press

Rest 2 Min Between Rounds

RX Men: 75-95#
RX Women: 45-65#

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

Step Up Height Suggestion:
Men: 22-24"
Women: 18-20"

Score: Total Time (Including Rest)

Goal: 20-25 Min

The goal is to get 3:30-4:45 per round. The supine rows should take AT LEAST 2 sets per round. If you are doing them unbroken, you are making them too easy. Choose a weight that you can complete the step ups/overs and presses in 1-3 sets.

See Program A for DB Step Up Over description.

For the back rack step ups you will have the barbell on your back. Choose a height that is challenging but safe!

Place your WHOLE foot on the box when stepping up. Make sure you drive through the heel and stand all of the way up - don't allow your knee to cave in as you stand. Alternate feet at the BOTTOM of each step. Each time you step up counts as 1 rep. So for a set of 20 you end up doing 10 per side.

Customize with unweighted step up overs, back rack lunges or goblet/plate lunges.

For the supine row, keep your belly tight and shoulders drawn back and down. Ideally your body is horizontal with your feet elevated on a bench or box. Otherwise, choose an angle that is challenging but that you can maintain a rigid body position. Make sure you extend your arms fully at the beginning of each rep.

If you don't have a bar/rings to pull up to, switch to bent over rows.

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.

PROGRAM C

PROGRAM C

WARM UP
Total Body Dumbbell Warm Up

WORKOUT

4 Rounds

20 Sandbag Step Up Overs
20 Supine Rows -or- Bent Over Slams
20 Sandbag Step Up Overs
20 Seated Sandbag Shoulder Press

Rest 2 Min Between Rounds

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

Step Up Over Height Suggestion:
Men: 22-24"
Women: 18-20"

Score: Total Time (Including Rest)

Goal: 20-25 Min

The goal is to get 3:30-4:45 per round. The supine rows should take AT LEAST 2 sets per round. If you are doing them unbroken, you are making them too easy. If you choose slams, focus on being aggressive over doing them fast. Choose a weight that you can complete the step ups/overs and presses in 1-3 sets.

For these step up and overs hold the sandbag on your shoulder. Choose a height that is comfortable on the way up AND down.

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. You may step off of the front if you are comfortable or turn around on top of the box and step off that way. Each time you step down on the other side is one rep.

Switch to back racked lunges if those feel better.

For the supine row, keep your belly tight and shoulders drawn back and down. Ideally your body is horizontal with your feet elevated on a bench or box. Otherwise, choose an angle that is challenging but that you can maintain a rigid body position. Make sure you extend your arms fully at the beginning of each rep.

If you don't have a bar/rings to pull up to, switch to bent over rows.

For the seated press, sit up tall with a neutral spine and legs extended out in front of you. Chest up, ribcage down. Start with the bag on your shoulders/biceps, elbows high. Keep your belly tight as you press the bag straight up overhead. Lock out your arms at the top with biceps by the ears.

MAMA MODIFICATIONS

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

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.

12320

TIP WORKOUT DEC 3RD 2020

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

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

* 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
Dumbbell Clean Warm Up

WORKOUT

For Total Time:

10 Rounds:

10 Dumbbell Deadlifts
5 Dumbbell Hang Squat Cleans

Go Unbroken and Rest 20 Seconds Between EVERY Round.

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

RX+ Men/Women: Keep reps the same and use heavier weight (for those who have it) - or - increase reps to 12 + 6

Score: Don't worry about it too much - but put how many rounds you were able to do unbroken (1-10)

Goal: Challenge yourself.

So, today this version is a little different than the Program B version only because it's harder to REALLY load up with dumbbells.

So, use the heaviest dumbbells that you have and go for it.

Even if your dumbbells are lighter than the RX weights - this will still be a great workout!

On the deadlifts you only need to touch one head of the dumbbell. Do not get sloppy and let your back round. Keep you chest up, belly tight and back flat. Drive through your heels to stand each time. Keep your chest up and butt back as you lower back to the floor.

For the cleans, you will take them from the hang position, so you will be standing all the way up with the dumbbells and initiate the clean with just a slight dip.

Pull yourself under into a full squat. Try to get those dumbbells on your shoulders and keep your chest up as you stand!

After you perform the 10 + 5 - rest 20 seconds before you start the next round.

PROGRAM B*

PROGRAM B

WARM UP
Full Body Simple Warm Up
Barbell Clean Warm Up

WORKOUT

15 Rounds

5 Deadlifts
3 Squat Cleans

Rest 30 Seconds Between Rounds

The idea here is to challenge yourself with the weight you choose

Score: Weight you Choose

Goal: Challenge Yourself - don't choose something where rounds are longer than about 30-40 seconds max

If you are NEW to these movements - use this as technique practice and don't get crazy.

Potential Weight Recommendations:
Men: 115-185#+
Women: 75-135#+

The weight you choose for this is going to be VERY individual.

It is a lot of reps, so I would say start lighter than you think. If at 10 rounds in you feel like you want to go up - then go for it.

If you are new to these movements you have a few choices. You can keep the weight super light and just focus on form. That would be great.

OR - you can do the 5 deadlifts and maybe only 1 clean. Or 5 deadlifts and 1 power clean + 3 front squats.

All of those would be great options.

If your form starts to break down on any of it though, lower the weight. No prizes to be won, just trying to get a great workout!

For the deadlifts - the goal would be to do all 5 unbroken. Keep the back flat, chest up and belly tight. Drive your heels down into the floor to stand. Keep it tight as you lower too!

After the deadlifts you may drop the bar and take a second. Cleans can be in singles if necessary - but make sure you are getting a solid 30 seconds of rest at least each time after the cleans - before the next round.

For the cleans, they will all be taken from the ground and caught in a full squat. Make sure the bar is landing on the shoulders with the chest and elbows up. Drive the knees out and the heels down!

The bar should stay close to the body as you stand up hard and fast. Elbows don't bend until you’re standing up all the way. Spin the elbows around the bar fast to catch it on the shoulders.

Lastly - warm up WELL for this workout with lighter weights and warming up the low back with some good mornings either with the bar or a band, and loosen 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.

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.

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.

12420

TIP DB DEVIL PRESS DEC 4TH 2020

#blamedjmullet

Street Parking OG - Darrin Mullet - asked Miranda to create a workout for his Diabetes Awareness fundraiser last month. This was too good not to share.

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

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

2 Rounds

25 Devil Press
50 Burpees

Every Min on the Min (Starting at 1:00) - 10 DB Hop Overs

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

RX+ Men/Women: Go faster!

**We don't think it's necessary to go heavier on this workout - but you do you.

Score: Total Time

Goal: 15-20 Min

Customization Idea:

Lower reps to:

2 Rounds
15 Devil Press
30 Burpees

Sooo yeah, it's basically weighted burpees on top of burpees today. But don't forget those hop overs at the top of each minute except the first one.

This workout is about breathing and finding a good pace that you can hold. If you come too hot out of the gate, you will pay for it. Practice pacing on a few reps during your warm up.

Your pace should be 5-8 devil press and 10-14 burpees per minute.

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!

Plate burpees are always an option if you don't have dumbbells.

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

For 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
Total Body Dumbbell Warm Up

WORKOUT

2 Rounds

25 Sandbag Burpees
50 Burpees

Every Min on the Min (Starting at 1:00) - 10 DB/SB Hop Overs

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

Score: Total Time

Goal: 15-20 Min

Customization Idea:

Lower reps to:

2 Rounds
15 Sandbag Burpees
30 Burpees

Sooo yeah, it's basically weighted burpees on top of burpees today. But don't forget those hop overs at the top of each minute except the first one.

This workout is about breathing and finding a good pace that you can hold. If you come too hot out of that gate, you will pay for it. Practice pacing on a few reps during your warm up.

Your pace should be 5-8 sandbag burpees and 10-14 regular burpees per minute.

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

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

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

For the hop overs you will stand next to your bag and hop laterally over the narrow side. You may also do a lateral shuffle. Think fast toe taps on the bag as you step laterally on and over to the other side.

MAMA MODIFICATIONS

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

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 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!

HOP/SKIP OVERS - To manage the added pressure to the pelvic floor that the impact from jumping and hopping can create, sub: Taps, Quick Step Ups, Skip Overs,Row, Bike, Farmer Carry, Sled Push/Drag.