122520

TIP MERRY XMAS DEC 25TH 2019

MERRY CHRISTMAS!!

Official Christmas workout of SP! No equipment and no real serious warm up needed! This one can be done quickly so you can get back to family and friends - and can literally be done ANYWHERE!

The idea today is just to get in and get out quick!

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, PIGEON STRETCH
POST: HIPS 2.0, STRESS RELIEF

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

PROGRAM A*

PROGRAM A

WARM UP
Full Body Simple Warm Up

WORKOUT

For Total Time

4 Rounds
25 Burpees
50 Air Squats

Rest 1 Min

Score time includes the 3 min (total 1 min per round) of rest between the rounds!

Goal Time: Each round under 5 min (including rest). Can you go under 4?

Not much to say here guys!

For the burpees, chest and thighs touch the ground at the same time. Jump or step the feet in. Jump and clap.

Customize with elevated burpees or a no-push-up variation.

For the squats, all the way down to where the butt is below the knees. All the way standing at the top!

That depth is only if you can keep a flat back, heels down and chest up. If you start to round, shift into the toes, or otherwise lose your form, squat to a target or hold on to something.

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, Bear Pose Burpee, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull

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

122620

TIP BB HANG POWER SNATCH DEC 26TH 2020

Reps vary between Program A, B, and C today! So make sure you read!

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, CALVES/ANKLES
POST: HIPS, CALVES/ANKLES

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

PROGRAM A*

PROGRAM A

WARM UP
Jump Rope Warm Up
Box Jump Warm Up

WORKOUT

7 Rounds

30 Double Unders or Mountain Climbers
15 KB/DB Swings
10 Box Jump Overs

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

Score: Total Time

Goal: 12-17 Min

Each round should take 1:45-2:25. That's about 30-45 seconds per movement not accounting for transitions between movements. Choose a load on the swings you could go unbroken at least for the first 3-4 rounds.

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 take about 45 seconds. Consider lowering the reps to fit that time window or go with mountain climbers, dumbbell hop overs, skip overs, or double rep single unders.

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

If you are newer to this movement, or if it feels more comfortable, just swing to about eye level.

For the box jump overs, choose a height that you are comfortable with and you can complete the 10 reps in roughly 30 seconds. You'll just jump onto the box, then step off the other side to complete the rep. 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!

If you don't have something to jump on and then over - just find something to jump OVER!

If you are unable to jump at this time - even if you go way low - you may sub step up and overs. We prefer you to jump if possible!

PROGRAM B

PROGRAM B

WARM UP
Jump Rope Warm Up
Snatch Warm Up

WORKOUT

7 Rounds

30 Double Unders or Mountain Climbers
7 Hang Power Snatch
10 Box Jump Overs

RX Men: 75#
RX Women: 55#

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

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

Score: Total Time

Goal: 12-17 Min

Each round should take 1:45-2:25. That's about 30-45 seconds per movement not accounting for transitions between movements. Choose a load on the hang snatches you could go unbroken at least for the first 3-4 rounds.

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 take about 45 seconds. Consider lowering the reps to fit that time window or go with mountain climbers, dumbbell hop overs, skip overs, or double rep single unders.

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.

For the box jump overs, choose a height that you are comfortable with and you can complete the 10 reps in roughly 30 seconds. You'll just jump onto the box, then step off the other side to complete the rep. 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!

If you don't have something to jump on and then over - just find something to jump OVER!

If you are unable to jump at this time - even if you go way low - you may sub step up and overs. We prefer you to jump if possible!

PROGRAM C

PROGRAM C

WARM UP
Sandbag General Warm Up

WORKOUT

7 Rounds

30 Double Unders/ SB Hop Overs or Mountain Climbers
10 Sandbag Hang to Overhead
10 Box Jump Overs

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

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

Score: Total Time

Goal: 12-17 Min

Each round should take 1:45-2:25. That's about 30-45 seconds per movement not accounting for transitions between movements. Choose a load on the hang to overhead you could go unbroken at least for the first 3-4 rounds.

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 take about 45 seconds. Consider lowering the reps to fit that time window or go with mountain climbers, dumbbell hop overs, skip overs, or double rep single unders.

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!

For the box jump overs, choose a height that you are comfortable with and you can complete the 10 reps in roughly 30 seconds. You'll just jump onto the box, then step off the other side to complete the rep. 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!

If you don't have something to jump on and then over - just find something to jump OVER!

If you are unable to jump at this time - even if you go way low - you may sub step up and overs. We prefer you to jump if possible!

TEAM VERSION

TEAM VERSION

WARM UP
Jump Rope Warm Up
Box Jump Warm Up

WORKOUT

200 KB Swings
150 Box Jump Overs

Every time you want to switch:

BOTH partners must do 20 Double Unders/DB Hop Overs or Mountain Climbers

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

**Could also do this with Barbell (100 Hang Power Snatch) or Sandbag (150 Hang to Overhead)

Score: Total Time

Goal: 15-20 Min

Only one person works at a time on the swings and box jump overs. Switch back and forth on the swings until you've reached a combined 200 reps, then move on to the box jump overs. Remember that every time you switch, both partners will complete 20 double unders, hop overs or mountain climbers.

Choose a load you could do at least 15 swings at a time.

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

If you are newer to this movement, or if it feels more comfortable, just swing to about eye level.

For the box jump overs, choose a height that you are comfortable with keeping a steady pace for at least 10-15 reps at a time. You'll just jump onto the box, then step off the other side to complete the rep. 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!

If you don't have something to jump on and then over - just find something to jump OVER!

If you are unable to jump at this time - even if you go way low - you may sub step up and overs. We prefer you to jump if possible!

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 version, the double unders should take no more than 30 seconds. Consider lowering the reps to fit that time window or go with mountain climbers, dumbbell hop overs, skip overs, or double rep single unders.

MAMA MODIFICATIONS

DOUBLE/SINGLE UNDERS - To avoid the added pressure to the pelvic floor that DUs/SUs can create, sub: Taps, Row, Bike, Quick Step Ups, One Legged Plank Rock, High Knee Step Up Overs, or 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.

MOUNTAIN CLIMBERS - If you notice any coning in the plank position or feel pressure in your belly or pelvic floor during this movement you can sub Elevated Mountain Climbers, Side Plank Step Throughs, Reverse Plank Step In/Out, High Knee Step Up Overs, Heel Taps

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 an Outside KB Swing or a Single Arm Swing.

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.

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!

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4 Rounds

NOT FOR TIME

15 Good Mornings
20 Inside Out Love Taps
10 Slow Lower Box Pistol Right
10 Slow Lower Box Pistol Left
20 Weighted Sit Ups

Go from movement to movement with little rest. Rest as needed between rounds.

For the Good Mornings
Men can try 95#-135#
Women can try 65#-95#
(Can be done heavier if you are more comfortable with this movement)

Pause for pistol should be just below parallel

Dumbbell Sit Ups no heavier than 20-30#

Score is weight used for good mornings.

For the Good Mornings the bar will be on the back. You will allow only a slight bend in the knee and hinge forward at the hip. The goal is to get the torso to parallel while maintaining a flat back position. If you are unable to hit this position because the weight is too heavy - go lighter. If you are unable to maintain this position due to flexibility of the back and hamstrings you will go just as far as you can before you start to lose position. Squeeze the butt to stand up.

For the inside out love taps - out and in = 1 rep! Feet start in between 2 dumbbells you lift them up and outside of the dumbbells - then lift them up and back in. The less you lean back and put weight on your hands - the more advanced this becomes.

On the slow lower pistols you will stand on a box or a bench or something elevated. Feel free to stand next to a wall or use something for a little balance. You will lower for 3 seconds, keeping the opposite leg out in front as much as possible. Keep the working heel down. Once you get the butt below the knee at the bottom, drive through the heel to stand up. Do all 10 on one side before the other. If you need to you can touch the elevated foot to the ground to assist you back to standing.

You may want to anchor your feet with something for the weighted sit ups. You will hold the weight at your chest for these reps!

MAMA MODIFICATIONS

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

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

SLOW LOWER PISTOLS - This can be a great movement to help build strength and stability to return to running postpartum! If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. Feel free to sub slow lower Box Squats or Glute Bridges.

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, Side Plank Step Throughs, Heel Taps, 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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WARM UP
Running Warm Up
Squat Warm Up

WORKOUT

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

400m Run
30 Air Squats
15 Sandbag Over Shoulder

Rx Men: 50-65#
Rx Women: 25-40#

Score: Total Number of Completed Rounds + Any Additional Reps

Goal Time: 4 Rounds +

To complete at least four rounds in 20 minutes you'll need to shoot for sub-5 minute rounds. Definitely keep your runs under 3 minutes and breathe! Work on efficiency and rhythm with the Sandbag Over Shoulders so you aren't chasing your bag all over the place!

For the 400m run, you're working with 2-3 minutes. If unable to run due to space or weather purposes - 2 min doubles/singles/low step ups/Mtn Climbers/taps to a low target.

For the air squats - you will have the feet shoulder width apart. Reach the butt back and down, keep the heels down, drive the knees out and keep the chest up. Get the butt below the knees at the bottom and stand all of the way up at the top of each rep.

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

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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Single Leg Deadlift (5 x 3 (per side))

We have done this movement plenty of times lighter. It is a staple in Butts and Guts, but this time we are going to go a bit heavier.

Do 3 reps on one side, rest 1 min, 3 reps on the other, rest 1 min....until you have done 5 sets on each leg.

Start light if you are unsure of this movement.

A few of the main focus points here. Keep the heel down. Allow a slight bend at the knee. Keep the bar close. Keep the chest up. Find a spot on the floor and maintain a gaze on that spot throughout.

Big key point is to keep the hips square to the ground and not to rotate as you lift!!!

As you get more comfortable you can try going up in weight.

It is normal to have a weaker side. That's why single leg stuff is so important!

Weighted Bear Hug March (3 Minutes)

The goal of this is to hold a heavy sandbag, stone or d-ball in a bear hug position and march (either in place or you can move). For 3 minutes.

Why you ask? It is a GREAT midline, glute, etc. builder!

If you don't have a heavy enough bag or ball etc, you may also hold 2 kettlebells in the front rack or even a barbell in the front rack can work!

Try not to hunch too much and keep the legs moving!!

WARM UP
Gymnastics Pull Warm Up
Gymnastics Press Warm Up

WORKOUT

Core Tabata

8 Rounds of 20-sec ON / 10-sec OFF

A: Hollow Rocks
B: Half Superman Lifts

So the way this one works is you'll do 20 seconds of hollow rocks then rest for 10 seconds. That's 1 round. Then you'll do half superman lifts for 20 seconds then rest for 10 seconds. That's another round. You'll alternate back and forth between movements each round until you've done 8 total (4 of each).

For the Hollow Rocks, start lying on your back with your legs extended forward, and arms extended overhead by your ears. Your arms need to stay shoulder width apart for the entire set. Push your lower back into the floor by sucking your belly button into your spine. The distance between your ribcage and hip bones should shorten. Your lower back needs to remain flat, so it makes contact with the floor during every rep. To initiate the rock, lift your toes up in the air while you press your shoulder blades into the ground. While maintaining the hollowed position, allow the momentum to rock you forward as the toes come towards the ground, and shoulders lift off the ground.

The Half Superman Lifts are basically a lower back crunch. You'll lie on your belly with your legs together and arms extended overhead. Then you'll squeeze your butt and lower back to lift ONLY your chest from the ground. Hold briefly then lower back down to the ground. Be sure to keep your belly tight so that you don't overextend your lower back!

EMOM x 12 Min

1-3 Bar Muscle Ups

At the start of every minute, you'll perform 1-3 BMU(s). You do not have to stick with the same number of reps that you started off with (so if you start with 3 but can't maintain, you can drop to 1 or 2).

If 1-3 every minute it too frequent or too high volume, you can also change it to every 90 seconds so that it's 8 rounds rather than 12.

The bar muscle up is a combination of a big pull up, a transition, and a dip. You may modify with a jumping version to practice the transition from the pull up into the dip.

You'll begin standing beneath the bar. Jump to the bar, reach your toes toward the ground and press your shoulders away from your ears. Squeeze your abs and swing your legs forward slightly as you press your torso behind the bar. Pull against the bar slightly to swing forward, opening into an arch position as you pass to the front of the bar. Once you start swinging backwards, drive your knees towards the ceiling. Squeeze your glutes HARD and FAST to produce as much power as possible, driving your hips towards the bar. As you come close to the bar, sit up quickly using your core, and shift your hands over the top of the bar. Land in the bottom of a dip and press up to elbow lockout.

For Time & Quality

2-4-6-8-10-8-6-4-2

Dips / Push Ups
Candlestick to Pistol

For this one, you'll do 2 dips (or push ups) then 2 candlesticks to pistol. Then 4 dips, 4 CTP, 6 dip, 6 CTP, etc.

Ideally, this workout will be done with dips BUT if that movement is not in your toolbox yet, you can swap them out with jumping dips, bench dips, or push ups!

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

For the candlestick to pistol, begin standing with both feet together, arms by your sides. Sit back to the floor, setting your butt close to your heels. As you roll backwards, extend your arms overhead, pressing them into the floor behind you, and lift your toes to the ceiling. Legs are straight and butt squeezed. Using the momentum from rolling down, pull the heel of one foot as close to your butt as possible and keep the opposite leg extended. Touch the foot down of the leg that's still bent. Shift your chest forward and over your toes to help stand. As you stand up, keep the extended leg from touching the floor. Fully extend your knee and hip at the top before touching the other foot down.

So for 2 reps of candlestick to pistol, you'll do candlestick and stand up on your right leg. That's rep 1. Then you'll do candlestick and stand up on your left leg. That's rep 2.

If it's just not happening for you, you can segment the candlesticks from the pistols. So you'd do 2 candlesticks (stand up with both feet or just rock forward after raising your legs/hips). Then you'll stand up and do 2 alternating pistols (1R/1L). With this customization, you can also do the pistols to a box or with some assistance.

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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3 Rounds

10 Press
30 Second Overhead Hold
10 Press
30 Second Overhead Hold
10 Press

Rest 3-4 Min between Rounds

No RX, but go lighter than you think for the first round then go up if possible.

Men try around 25# DBs or 65# bar to start
Women try around 10-15# DBs or a 35# bar to start

This is meant to be done with dumbbells this week if you have them!

You will do 10 standing press. Dumbbells start on the shoulder and you press to lockout with the biceps by the ears at the top of each rep. REALLY focus on keeping the rib cage down throughout. No assistance from the legs!

On the 30 second hold FIGHT the urge to lean back. Look straight forward and keep the belly locked in!

If you fail to complete the whole sequence unbroken on the first round...lower the weight!

3-4 Rounds

10-15 DB Bench Press
10-15 DB Chest Fly
10-15 Push Up

No RX Weight

Find something that is manageable for 10 but 15 is difficult. You DO NOT have to use the same weight for both movements!!

Men try around - 50# DBs + for Bench and 25# DBs + for Flys

Women try around 35# DBs + for Bench and 10-15# DBs for Flys

Score is weight used for Bench

Get through the sequence with minimal rest. Rest as needed between rounds.

For the DB bench press - lying face up on the bench, start with the dumbbells outside your chest, elbows about 45 degrees out from your torso. Draw your shoulder blades down into the bench and keep them pulled back even as you press up. Keep your elbows below your wrists and press straight up until your arms are fully extended and perpendicular to the floor. Lower the DBs with control back to your chest.

For the flys, you'll still be lying on the bench. Remember - you do NOT need to use the same weight from the bench press on these! You will have a slight bend in the elbow and open up from the chest. Only go so far back as you can control the weight and don't feel a TON of stretching. Squeeze the dumbbells back in and together to finish.

For either one of these movements, if you have access to an incline bench you may use that!

Push ups are all the way down to touch the chest. All of the way up to lock out. If you can't do 10 in a row - lower SLOW with your feet on the ground and press up from your knees.

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

100-ft Farmer Carry
10 Shrugs

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

OUCH. Score is total rounds plus any additional shrugs in 10 min.

For the farmer carry, stand tall with a proud chest and neutral gaze as you walk. Keep your shoulders down and back and your belly tight!

For the shrugs, it's exactly what it sounds like. Stand tall with a dumbbell in each hand then shrug your shoulders up and slightly back then relax them back down.

You may put the dumbbells down whenever you need.

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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2 Clean Pull + 1 Clean (7 x 3 (3 = 2 Pulls + 1 Clean))

2 Clean Pulls
Drop the Bar
1 Full or Power Clean
(You choose)

Across these 7 sets you may maintain the same weight the whole time to really work technique - OR - you may go up each time as you feel comfortable.

Rest 2-3 minutes between sets.

For the clean pull the focus is on holding positions on the deadlift portion of the movement and then working on a strong hip extension and a powerful shrug to get the bar moving UP.

Focus on keeping the bar close, heels down, chest up, belly tight.

Do 2 clean pulls focusing on the UP.

Then, drop the bar - take a second, get set - then perform either a full or power clean (whichever you want to work on).

Cleans start with the bar on the ground. Hands will be outside of the legs. Feet under the hips roughly. Knees are bent, bar is close to the body, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders. Pull the elbows high and outside to keep the bar close. Shoot the elbows around and through FAST to get the bar on the shoulder with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat (or full front squat if you're doing a full clean). Stand fully to complete the movement.

2 Push Press + 1 Jerk (7 x 3 (3 = 2 PP + 1 Jerk))

2 Push Press
+
1 Push or Split Jerk

Again, this will help us focus on the UP. Same idea for loading, too. You can stay at the same weight to focus on technique - OR - build up as you feel comfortable.

Rest 2-3 minutes between sets.

For the Push Press focus on good positions for the dip. Heels down, knees forward, butt slightly back, shoulder over the hip (chest up). You will dip and then drive hard into the bar and finish with a press out. For the push press there is NO press under the bar - just the press up.

After you finish the Push Press you will lower the bar back to the shoulder - re-set - and perform either a Push Jerk or a Split Jerk. Whichever you would like to work on.

Focus for that portion is to use the same violent drive up from the push press but then drive yourself UNDER! Press against the bar as you go DOWN!

If you're doing Push Jerk - you'll shift the feet out to your squat stance as you drop under the bar. If you're doing the Split Jerk - you'll shift one foot forward and the other back into a tall lunge position. Be sure to bring your feet back under your hips and stand tall to complete the lift (for both versions).

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.

**This particular workout (the measured running version) is a sample from the 5k Program that you can find under Extra Programs on the Members Only website!

RUN VERSION

Run Version

STREET PARKING 5K PROGRAM WEEK: 1 RUN: 2

**Should be at least one day between run sessions

RUN 1000 M - MODERATE
REST 3 MIN
1000 M - EASY
REST 2 MIN
1000 M - MODERATE
REST 3 MIN

STRAIGHT INTO:
4 ROUNDS
100 METER SPRINT
WALK 100 METERS

NO REST BETWEEN. GO RIGHT FROM WALK INTO NEXT SPRINT.

Total: 3400m

MODERATE: 75-80% - SUSTAINABLE / SLIGHTLY UNCOMFORTABLE
EASY: 60-70% SUSTAINABLE AND VERY COMFORTABLE
SPRINT = ALL OUT
WALK = DON'T STOP - WALK

SCORE: TOTAL TIME

GOAL: Don't mess up paces to get a better score. Hit those SPRINTS hard! Try to have them all be the same time. Learn how to SPRINT and recover to SPRINT again when you are already fatigued.

**This workout teaches us how to sprint the last 400 Meters to finish off strong at the end of our race when our legs and systems are already fatigued!

Total meters does not include 100m walks!

Run: No Measured Distance

Run 4 Min - Moderate

Rest 3 Min

Run 4 Min - Easy

Rest 3 Min

Run 4 Min - Moderate

Rest 3 Min

Straight into:

4 Rounds

20 Second Sprint
40 Seconds SLOW

Score: Total Distance if you have a way to measure.

Goal: Don't mess up the paces to get a better score.

ROW VERSION

Row Version

Row 1000 Meters - Moderate

Rest 3 Min

Row 1000 Meters - Easy

Rest 3 Min

Row 1000 Meters - Moderate

Rest 3 Min

Straight into:

4 Rounds

Row 150 Meters - Sprint
Row 150 Meters - SLOOOW

Score: Total Time

Goal: Don't mess up the paces to get a better score.

BIKE VERSION

Bike Version

Bike 60 Cal Men / 45 Cal Women - Moderate

Rest 3 Min

Bike 60 Cal Men / 45 Cal Women - Easy

Rest 3 Min

Bike 60 Cal Men / 45 Cal Women - Moderate

Rest 3 Min

Straight into:

4 Rounds

SPRINT 10 Cal Men / 7 Cal Women
Then
10 Cal Men / 7 Cal Women - SLOOOW

Score: Total Time

Goal: Don't mess up the paces to get a better score.

The Vault "Veinticuatro" Daily Demo

The Vault "Veinticuatro" Subs and Mods

The Vault "Veinticuatro" Tip

Welcome back to the Street Parking Vault. This is the workout of the day today - but also the TWENTY FOURTH 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 19th to receive credit for participating this week!

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

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY - POWER
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, THORACIC SPINE RELEASE
POST: SCIATICA/PIRIFORMIS, LOWER BACK RELEASE

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

---

PROGRAM A

PROGRAM A

WARM UP
Full Body Simple Warm Up
Pull Up Warm Up

WORKOUT

Street Parking Vault: Dumbbell "VEINTICUATRO"

2 ROUNDS

30 ALTERNATING STEP SINGLE ARM
OVERHEAD LUNGES (15 RIGHT ARM / 15 LEFT ARM)
30 PULL UPS
30 CLEAN AND JERKS
30 ALTERNATING DB FRONT RACK LUNGES

REST 2 MIN BETWEEN ROUNDS

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

RX+ MEN: 50# DBs / 40 REPS
RX+ WOMEN: 35# DBs / 40 REPS

**You may also do the 40 reps with lighter weight - just make sure to note that in comments.

**Strict Pull Up Option: 15-20 Strict Pull Ups Per Round

SCORE: TOTAL TIME (INCLUDING REST)

GOAL: 15-20 MIN

Go all out on this one. It's only 2 rounds and there is rest between. So push the pace in each round!

For the single arm overhead lunges, hold the dumbbell at the overhead lockout position with the bicep by the ear. You may perform forward stepping, reverse stepping, or even walking lunges. Take a long enough step, so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Stand all the way up between reps and alternate legs with each lunge. So for each set of 15, it's 7-8 on each side. (Same arm is overhead for all 15).

Same mechanics apply for the front rack lunges, you will just hold the DBs at the shoulders. Modify with farmer lunges, holding the DBs at the sides.

Modify by holding the DB at the shoulder. You can also switch to step ups, holding the DB at the shoulder.

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.

The clean AND jerk together counts as 1 rep.

Start with the DBs on the ground just outside the feet. Keep the chest lifted and back flat while you hinge forward by shifting your hips way back and bending the knees slightly. Arms are long and straight.

Keep your chest up, stand up fast. Keep the dumbbells close to the body as they travel UP. Catch the dumbbells on the shoulders in a partial squat with the elbows in front. Make sure the heels are down and knees are out.

If you are comfortable you will feed this partial dip position into the jerk. This means you will stand up hard and fast to pop the weight off of 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.

PROGRAM B*

PROGRAM B

WARM UP
Full Body Simple Warm Up
Pull Up Warm Up

WORKOUT

Street Parking Vault: Barbell "VEINTICUATRO"

2 ROUNDS

30 ALTERNATING OVERHEAD LUNGES
30 PULL UPS
30 CLEAN AND JERKS
30 ALTERNATING FRONT RACK LUNGES

REST 2 MIN BETWEEN ROUNDS

RX MEN: 75#
RX WOMEN: 55#

RX+ MEN: 95# / 40 Reps
RX+ WOMEN: 65# / 40 Reps

**You may also do the 40 reps with lighter weight - just make sure to note that in comments.

**Strict Pull Up Option: 15-20 Strict Pull Ups Per Round

SCORE: TOTAL TIME (INCLUDING REST)

GOAL: 15-20 MIN

Go all out on this one. It's only 2 rounds and there is rest between. So push the pace in each round!

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

To go lighter than the bar, use a single dumbbell or plate held overhead. Or switch to front rack lunges for both sets.

Same mechanics apply for the front rack lunges, you will just hold the bar on the shoulders with elbows high. Modify to front rack step ups if they feel better.

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.

The clean AND jerk together counts as 1 rep.

Start with feet hip width apart, the bar within an inch of the bar. Grip the bar just wider than shoulder width. Push your hips back, keep your belly tight and chest up. Knees are bent slightly and back should be flat.

Push through the heels to stand, keeping your chest up. Stand up fast then lift your elbows high and wide as the bar travels up. Spin your elbows around the bar to receive it on the shoulder in a partial squat with high elbows.

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!

MAMA MODIFICATIONS

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

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

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, Barbell Pull Ups, 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.

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.

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 an Outside KB swing or a Single Arm Swing.

121520

TIP BW BURPEE DEC 15TH 2020

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY
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): SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, COUCH STRETCH
POST: SI JOINT RELEASE, STRESS RELIEF

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

PROGRAM A*

PROGRAM A

WARM UP
Full Body Simple Warm Up

WORKOUT

"Death by Burpee"

Min 1: 1 Burpee
Min 2: 2 Burpees
Min 3: 3 Burpees
Min 4: 4 Burpees

Keep adding 1 burpee per minute and get as far as you can!

RX+ Men/Women:
Option 1: Wear a Vest
Option 2: Bar Facing Burpees
(Don't do both)

Score: Final Minute (Round) Completed + any Burpees into the next Minute

Goal: 11-15 Min +

Make sure you choose a burpee variation that allows you to get to at least the 11 minute mark.

If for some reason you aren't able to get all the required burpees in for the minute, just do as many reps as possible until you get to 11 minutes. Or, challenge yourself and go to 15!

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.

Customizations:
Elevated burpees, no push-up burpees, no jump burpees.

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, Bear Pose Burpee, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull

121620

TIP DB DOUBLE DB SNATCH DEC 16TH 2020

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

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

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

PROGRAM A

PROGRAM A

WARM UP
Running Warm Up
Total Body Dumbbell Warm Up

WORKOUT

Run 400 Meters
50 Dumbbell Deadlifts
Run 400 Meters
35 Dumbbell Power Cleans
Run 400 Meters
20 Double Dumbbell Power Snatch
Run 400 Meters

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

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

**Can also use your sandbag with this version.

Score: Total Time

Goal: 12-17 Min

Choose a load you can complete the deadlifts in 2:00-3:30, the power cleans in 1:45-3:00, and the snatches in 1:00-2:30. Each movement is going to wear you down for the next one so take short breaks early on.

If the double dumbbell snatch feels really awkward, try using lighter DBs for that movement if you have them or go with 30 alternating single arm DB snatches.

For the 400m run, you're working with 1:45-2:30. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, or toe taps to a low target.

For the deadlifts and power cleans, the dumbbells start on the ground outside the feet, which are about hip width apart. Push your butt back and hinge forward to grip the handles and tilt them up so only one head is touching the floor. Keep the heels down, belly tight, chest up and back flat the whole time.

For the deadlift, keep the arms straight the whole time. Drive your feet into the floor to stand. To lower, push the hips back and keep the chest. Once past the knees, bend the knees and lower one head to the floor.

For the power clean, stand up hard and fast like you are jumping with the DBs. Keep them close to the body. Once the legs and hips are fully extended, shrug and pull the elbows high and outside. For heavier DBs you might drop into a partial squat. Spin your elbows around the DBs fast to receive them high up on the shoulders. Stand all the way to complete the rep.

Same set up for the power snatch except the DBs will be between the feet, which can be wider. Stand up hard and fast like the power clean. This time, after you shrug the shoulders and pull the elbows high, punch your arms overhead to receive the DBs in the overhead position with straight arms. Lower to the hips, then control the DBs to the floor by pushing the hips back and keeping the chest up.

PROGRAM B*

PROGRAM B

WARM UP
Running Warm Up
Snatch Warm Up

WORKOUT

Run 400 Meters
50 Deadlifts
Run 400 Meters
35 Power Cleans
Run 400 Meters
20 Power Snatch
Run 400 Meters

RX Men: 95#
RX Women: 65#

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

Score: Total Time

Goal: 12-17 Min

Choose a load you can complete the deadlifts in 2:00-3:30, the power cleans in 1:45-3:00, and the snatches in 1:00-2:30. Each movement is going to wear you down for the next one so take short breaks early on.

For the 400m run, you're working with 1:45-2:30. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, or toe taps to a low target.

For the deadlifts and power cleans, the bar starts on the ground close to the shins. Feet are about hip width apart. Push your butt back and hinge forward to grip the bar just outside the legs. Keep the heels down, belly tight, chest up and back flat the whole time.

For the deadlift, keep the arms straight the whole time. Drive your feet into the floor to stand. To lower, push the hips back and slide the bar down the legs. Once past the knee, bend the knees and control the bar to the floor.

For the power clean, stand up hard and fast like you are jumping with the bar. Keep the bar close to the body. Once the legs and hips are fully extended, shrug and pull the elbows high and outside. Pull yourself under the bar. Spin your elbows around the bar fast to receive it high up on the shoulders. Land in a partial squat and stand all the way to complete the rep.

Same set up for the power snatch except you will have a much wider grip. Stand up hard and fast like the power clean. This time, after you shrug the shoulders and pull the elbows high, punch your arms overhead to receive the bar in the overhead position with straight arms. Land in a partial squat with the bar directly over the mid-foot. Stand all the way to complete the rep. Lower to the hips, then control the bar to the floor.

PROGRAM C

PROGRAM C

WARM UP
Running Warm Up
Snatch Warm Up

WORKOUT

Row 500 Meters
or
Bike 30 Cal (Men) / 22 Cal (Women)

50 Deadlifts

Row 500 Meters
or
Bike 30 Cal (Men) / 22 Cal (Women)

35 Power Cleans

Row 500 Meters
or
Bike 30 Cal (Men) / 22 Cal (Women)

20 Power Snatch

Row 500 Meters
or
Bike 30 Cal (Men) / 22 Cal (Women)

RX Men: 95#
RX Women: 65#

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

**Can also do this version with the dumbbell or sandbag options in Program A.

Score: Total Time

Goal: 12-17 Min

Choose a load you can complete the deadlifts in 2:00-3:30, the power cleans in 1:45-3:00, and the snatches in 1:00-2:30. Each movement is going to wear you down for the next one so take short breaks early on.

For the row/bike, you're working with 1:45-2:30. Shorten the distance/calories as needed to fit the time window.

For the deadlifts and power cleans, the bar starts on the ground close to the shins. Feet are about hip width apart. Push your butt back and hinge forward to grip the bar just outside the legs. Keep the heels down, belly tight, chest up and back flat the whole time.

For the deadlift, keep the arms straight the whole time. Drive your feet into the floor to stand. To lower, push the hips back and slide the bar down the legs. Once past the knee, bend the knees and control the bar to the floor.

For the power clean, stand up hard and fast like you are jumping with the bar. Keep the bar close to the body. Once the legs and hips are fully extended, shrug and pull the elbows high and outside. Pull yourself under the bar. Spin your elbows around the bar fast to receive it high up on the shoulders. Land in a partial squat and stand all the way to complete the rep.

Same set up for the power snatch except you will have a much wider grip. Stand up hard and fast like the power clean. This time, after you shrug the shoulders and pull the elbows high, punch your arms overhead to receive the bar in the overhead position with straight arms. Land in a partial squat with the bar directly over the mid-foot. Stand all the way to complete the rep. Lower to the hips, then control the bar to the floor.

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, High Knee Step Overs, Elevated 1 Legged Plank Rock. 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/DB DEADLIFT - If you’re pregnant and the shape of your belly is making reaching the floor difficult or if you're postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift or elevate the DBs/KB so it’s not so low to the ground when you pick it up. If you are working on healing any pelvic floor dysfunction make sure you are able to breathe properly throughout the entire range of motion and that you are not bracing or bearing down.

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

DOUBLE DB SNATCH - If you notice any coning in the overhead position you may want to switch to a single arm snatch.

121720

TIP JUMP ROPE DEC 17TH 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): ENDURANCE

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

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

PROGRAM A

PROGRAM A

WARM UP
Jump Rope Warm Up
Upper Body Dumbbell Warm Up

WORKOUT

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

10 DB Push Press
15 Sit Ups
30 Double Unders / DB Hop Overs

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

RX+Men: 50# DBs / Weighted Sit Ups (20-25#) / 40 Double Unders or Hop Overs
RX+ Women: 35# DBs / Weighted Sit Ups (10-15#) / 40 Double Unders or Hop Overs

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 6-8 Rounds

Goal pace is 1:45-2:20 per round. Choose a load you can complete the push presses in 1, maybe 2 sets the whole way through. Those should take about 30 seconds or less. Stay smooth on the sit ups, you can use momentum but just avoid flinging yourself all around!

For the push press hold a dumbbell in each hand at the shoulders. Feet are between hip and shoulder width apart. Chest up. Belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the DBs pop up off the shoulders, press straight up to lock out.

Finish with biceps by the ears. Standing tall. Locked out elbows. Belly tight.

You can do anything you want with your feet in the sit ups. What we are looking for is shoulders in contact with the floor in the bottom and shoulders beyond the hips in the up position. You can start with your arms overhead and swing them up to your toes as you sit up to give you a little boost. Make sure your butt doesn't come up off the floor at any time.

Mamas switch to dead bugs, ball slams or check out Mama Modifications below!

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

PROGRAM B*

PROGRAM B

WARM UP
Upper Body Barbell Warm Up

WORKOUT

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

10 Push Press
15 Sit Ups
30 Double Unders / Hop Overs

RX Men: 95#
RX Women: 65#

RX+Men: 115#+ / Weighted Sit Ups (20-25#) / 40 Double Unders or Hop Overs
RX+ Women: 75#+ / Weighted Sit Ups (10-15#) / 40 Double Unders or Hop Overs

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 6-8 Rounds

Goal pace is 1:45-2:20 per round. Choose a load you can complete the push presses in 1, maybe 2 sets the whole way through. Those should take about 30 seconds or less. Stay smooth on the sit ups, you can use momentum but just avoid flinging yourself all around!

Set up for the push press with the bar on your shoulders and elbows high. Feet hip to shoulder width apart. Chest up, belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the bar pops up off the shoulders, press straight up to lock out.

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

You can do anything you want with your feet in the sit ups. What we are looking for is shoulders in contact with the floor in the bottom and shoulders beyond the hips in the up position. You can start with your arms overhead and swing them up to your toes as you sit up to give you a little boost. Make sure your butt doesn't come up off the floor at any time.

Mamas switch to dead bugs, ball slams or check out Mama Modifications below!

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

PROGRAM C

PROGRAM C

WARM UP
Jump Rope Warm Up
Upper Body Dumbbell Warm Up

WORKOUT

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

10 Sandbag Push Press
15 Sit Ups / Sandbag Supine Toe Touches
30 Double Unders / Hop Overs

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

RX+Men/Women: Weighted Sit Ups (10-15#) / 40 Double Unders or Hop Overs

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 6-8 Rounds

Goal pace is 1:45-2:20 per round. Choose a load you can complete the push presses in 1, maybe 2 sets the whole way through. Those should take about 30 seconds or less. Stay smooth on the sit ups, you can use momentum but just avoid flinging yourself all around!

Set up for the push press with your sandbag on the biceps with the elbows high. Feet are between hip and shoulder width apart. Chest up. Belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the bag pops up off the shoulders, press straight up to lock out.

Finish with biceps by the ears. Standing tall. Locked out elbows. Belly tight.

You can do anything you want with your feet in the sit ups. What we are looking for is shoulders in contact with the floor in the bottom and shoulders beyond the hips in the up position. You can start with your arms overhead and swing them up to your toes as you sit up to give you a little boost. Make sure your butt doesn't come up off the floor at any time.

Mamas switch to dead bugs, ball slams or check out Mama Modifications below!

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

MAMA MODIFICATIONS

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.

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

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

121820

TIP BB MANMAKER DEC 18TH 2020

Reps for the different versions vary a bit today. Make sure to read the full description!

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY
POST(best after the main workout): SUNS OUT GUNS OUT - 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: 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
Box Jump Warm Up
Total Body Dumbbell Warm Up

WORKOUT

5 Rounds

Each Round is:

4 Dumbbell Man Makers
18 Box Jump Overs
4 Dumbbell Man Makers

Rest 1 Minute Between Rounds

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

RX+ Men/Women: 6 Man Makers / 24 Box Jump Overs / 6 Man Makers Each Round (Goal Times are the Same)

Score: Slowest Round ONLY

Goal: 3:00-4:00

**Your fastest round might be sub 3:00 - but can you keep them ALL under 4:00??

Break down each round to something like this: 1:00 for 4 man makers, 1:00 for box jump overs, 1:00 for 4 man makers.

You don't have to sprint on the box jump overs but do try to find a pace/rhythm that you can hit at least 10 if not all 18 without stopping to rest.

For the man makers you will place your hands on the dumbbells roughly shoulder width apart. Jump or step your feet back. Place your knees down if you need to and perform a push up. Then perform a renegade row on each side. From the top of the push up position you will pull the elbow back, bringing the dumbbell to the side of the rib cage. Try to avoid rotating, allowing the hips to come up, or sagging the hips. Lower the dumbbell back to the ground and repeat on the other side.

Then jump or step the feet in. Dumbbells may be inside or outside the feet based on your preference. Heels down, chest up, flat back, knees are bent. Stand up hard and fast keeping the dumbbells close and pull them up your body as you pull yourself under. Catch with the elbows high and the DBs on your shoulders in the bottom of a squat. Heels down, knees out, butt lower than knees, chest up, belly tight, back flat.

Drive through the heels to stand up. Stand up hard and fast to pop the dumbbells off of the shoulders. Keep the belly tight and finish by pressing to lockout with the biceps by the ears.

For the box jump overs, choose a height that you are comfortable with and you can complete the 18 reps in roughly 1:00. You'll just jump onto the box, then step off the other side to complete the rep. Make sure when you jump and when you land that the knees do not cave in!

If you don't have something to jump on and then over - just find something to jump OVER!

If you are unable to jump at this time - even if you go way low - you may sub step up and overs. We prefer you to jump if possible!

PROGRAM B

PROGRAM B

WARM UP
Box Jump Warm Up
General Barbell Warm Up

WORKOUT

5 Rounds

Each Round is:

4 Barbell Man Makers
6 Burpees
18 Box Jump Overs
6 Burpees
4 Barbell Man Makers

Rest 1 Minute Between Rounds

RX Men: 95-115# / 22-24" Box
RX Women: 65-75# / 18-20" Box

RX+ Men/Women: 6 Barbell Man Makers / 8 Burpees / 24 Box Jump Overs (and back down of course) Each Round (Goal Times are the Same)

Score: Slowest Round ONLY

Goal: 3:00-4:00

**Your fastest round might be sub 3:00 - but can you keep them ALL under 4:00??

Break down each round to something like this: 1:00 for 4 man makers + 6 burpees , 1:00 for box jump overs, 1:00 for 4 man makers + 6 burpees.

Try to find a pace/rhythm that you can hit at least 10 if not all 18 box jump overs without stopping to rest.

1 BARBELL MAN MAKER =
DEADLIFT
BENT OVER ROW
HANG SQUAT CLEAN
THRUSTER

For the deadlift make sure the heels stay down and the bar stays close. Keep the chest up and belly tight. Start with a hinge at the hip and a bend in the knee with straight arms. Stand completely at the top. Then bring the bar back to below the knee but not all of the way to the ground. Keep the knees slightly bent and the chest up. Pull the bar to the chest with the elbows going back then lower back to below the knee. Stand.

Perform a hang squat clean by dipping forward slightly, reaching the butt back and bending the knees. Allow the bar to travel down the leg. Chest up, belly tight. Arms straight. Bar close. Stand fast and shrug. Pull the bar up your body as you pull yourself under. Shoot the elbows around and through quickly to catch on the shoulders with the elbows high in the bottom of a squat. Heels down, knees out, butt lower than knees, chest up, belly tight.

Stand up hard and fast. Pop the bar off of the shoulders. Keep belly tight and press to lockout!

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!

Take out the push up or elevate the hands if you need to.

For the box jump overs, choose a height that you are comfortable with. Jump onto the box, then step off the other side to complete the rep. Make sure when you jump and when you land that the knees do not cave in!

If you don't have something to jump on and then over - find something to jump over or do step up overs

PROGRAM C

PROGRAM C

WARM UP
Box Jump Warm Up
Sandbag General Warm Up

WORKOUT

5 Rounds

Each Round is:

5 Sandbag Man Makers
18 Box Jump Overs
5 Sandbag Man Makers

Rest 1 Minute Between Rounds

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

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

RX+ Men/Women: 7 SB Man Makers / 24 Box Jump Overs / 7 SB Man Makers Each Round (Goal Times are the Same)

Score: Slowest Round ONLY

Goal: 3:00-4:00

**Your fastest round might be sub 3:00 - but can you keep them ALL under 4:00??

Break down each round to something like this: 1:00 for 4 man makers + 6 burpees , 1:00 for box jump overs, 1:00 for 4 man makers + 6 burpees.

Try to find a pace/rhythm that you can hit at least 10 if not all 18 box jump overs without stopping to rest.

1 SANDBAG MAN MAKER =
BURPEE DEADLIFT
BENT OVER ROW
HANG SQUAT CLEAN
THRUSTER

Make sure you keep the back flat, belly tight and heels down when you pull the bag from the ground. Stand up all the way. Then bring the bag back to below the knee but not all the way to the ground. Keep the knees slightly bent and the chest up. Pull the bag to the chest with the elbows going back then lower back to below the knee. Stand.

For the hang squat clean bring the bag to the hips. Heels are down and arms are straight. Dip slightly by bending the knees and hinging slightly at the hips. Arms stay straight and bag stays close as you drive through your heels and stand up hard and fast. Shrug the shoulders and then keeping the bag close to the body pull yourself under into a front squat position with your elbows up and sandbag on your biceps, you are in a front squat position. Butt lower than knees, heels down, chest up.

Stand aggressively from that squat position, using the legs to drive the sandbag overhead! Fully extend your arms over your head with the biceps by the ears!

For the box jump overs, choose a height that you are comfortable with and you can complete the 18 reps in roughly 1:00. You'll just jump onto the box, then step off the other side to complete the rep. Make sure when you jump and when you land that the knees do not cave in!

If you don't have something to jump on and then over - just find something to jump OVER!

If you are unable to jump at this time - even if you go way low - you may sub step up and overs. We prefer you to jump if possible!

MAMA MODIFICATIONS

MAN MAKERS - 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 in the row. If you have to modify the movement too much you may want to sub KB Swings, Sled Push/Pull, Farmer Carry, or Ball Slams so that you can keep moving and keep the heart rate up!

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.

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.

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.

121920

TIP PLUNGER DEC 19TH 2020

Single Dumbbell/KB Workout!!!
Reps in Programs B and C vary slightly from Program A today.

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: HIPS 2.0, PIGEON STRETCH

* 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

50 KB/DB Swings
50 Goblet Squats
50 Dumbbell Plungers (Alternate Arms Every 5 Reps)
50 Goblet Squats
50 KB/DB Swings

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

RX+ Men/Women: 70 Reps of Each

Score: Total Time

Goal: 11-15 Min

New movement alert... the PLUNGER!

You should be able to complete about 10-12 reps a minute of these, but there may be a learning curve so have fun with it.

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

If you are newer to this movement, or if it feels more comfortable, just swing to about eye level.

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

1 Plunger rep = Single Arm Push Press +
2 Single Arm Overhead Lunges

Hold the DB at the shoulder. Dip the hip and stand up hard and fast so you feel it pop up off the shoulder. Press your arm straight up overhead, so the bicep is by the ear and elbow is locked out.

Keep the DB overhead and perform a lunge with each leg. Make sure your front heel stays down as your back knee lowers gently to the floor. Step your feet back in line and stand up all the way between each lunge.

Switch overhead arms every 5 reps. You should end up with a total of 25 "reps" per side (which let's be honest = 100 total lunge steps).

If the overhead position isn't happening, hold the DB at the shoulder for the lunges.

PROGRAM B

PROGRAM B

WARM UP
Full Body Simple Warm Up
General Barbell Warm Up

WORKOUT

30 Hang Power Snatch
40 Front Squats
50 Plungers
40 Front Squats
30 Hang Power Snatch

RX Men: 75#
RX Women: 55#

RX+ Men/Women: Add 10 Reps to Each Movement (Goal Time is the Same)

**Add weight if you feel the need - prob unnecessary.

Score: Total Time

Goal: 11-15 Min

New movement alert... the PLUNGER!

You should be able to complete about 10-12 reps a minute of these, but there may be a learning curve so have fun with it.

Choose a load you can complete at least 8 hang power snatches or 10 front squats at a time.

1 Plunger rep = 1 Push Press +
2 Alternating Overhead Lunges

Support the barbell on the shoulders. Dip the hip and stand up hard and fast so the bar pops up off the shoulders. Press the arms straight up overhead, so biceps are by the ears and elbows are locked out.

With the bar overhead, perform a lunge with each leg. Make sure your front heel stays down as your back knee lowers gently to the floor. Step your feet back in line and stand up all the way between each lunge.

If the overhead position isn't happening, go with push press + front rack lunges.

For front squats, the bar is resting on the shoulders with elbows high. Keep the chest up, but do not overextend the back. Keep the belly tight!

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

Stand up all the way, lead with the chest and elbows - keeping the bar on the shoulder and not out in front.

The hang power snatch starts with the bar at the hips and a straight arm - wide grip. Dip by bending the knees slightly and hinging at the hip (keep the back flat and chest lifted). 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 to receive it in a partial overhead squat. Stand fully to complete the rep. Lower the bar back to the waist.

PROGRAM C

PROGRAM C

WARM UP
Sandbag General Warm Up

WORKOUT

30 Sandbag Hang to Overhead
40 Sandbag Front Squats
50 Sandbag Plungers
40 Sandbag Front Squats
30 Sandbag Hang to Overhead

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

RX+ Men/Women: Add 10 Reps to Each Movement (Goal Time is the Same)

Score: Total Time

Goal: 11-15 Min

New movement alert... the PLUNGER!

You should be able to complete about 10-12 reps a minute of these, but there may be a learning curve so have fun with it.

Choose a load you can complete at least 8 hang to overhead or 10 front squats at a time.

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!

For front squats, the bag is resting on the biceps with elbows high. Keep the chest up, but do not overextend the back. Keep the belly tight!

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

Stand up all the way, lead with the chest and elbows - upper arms parallel to the floor.

1 Plunger rep = 1 Push Press + 2 Alternating Overhead Lunges

Support the barbell on the shoulders. Dip the hip and stand up hard and fast so the bar pops up off the shoulders. Press the arms straight up overhead, so biceps are by the ears and elbows are locked out.

With the bar overhead, perform a lunge with each leg. Make sure your front heel stays down as your back knee lowers gently to the floor. Step your feet back in line and stand up all the way between each lunge.

If the overhead position isn't happening, go with push press + front rack lunges.

TEAM VERSION

TEAM VERSION

WARM UP
Total Body Dumbbell Warm Up

WORKOUT

In Teams of 2 Complete:

100 KB/DB Swings
100 Goblet Squats
100 Dumbbell Plungers (Alternate Arms Every 5 Reps)
100 Goblet Squats
100 KB/DB Swings

One person works at a time. Anytime you want to switch: You must BOTH do 4 burpees.

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

RX+ Men/Women: 140 Reps of Each

Score: Total Time

Goal: 11-15 Min

New movement alert.. the PLUNGER!

You should be able to complete about 10-12 reps a minute of these, but there may be a learning curve so have fun with it.

Don't forget to both do 4 burpees every time you switch!

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

If you are newer to this movement, or if it feels more comfortable, just swing to about eye level.

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

1 Plunger rep = Single Arm Push Press +
2 Single Arm Overhead Lunges

Hold the DB at the shoulder. Dip the hip and stand up hard and fast so you feel it pop up off the shoulder. Press your arm straight up overhead, so the bicep is by the ear and elbow is locked out.

Keep the DB overhead and perform a lunge with each leg. Make sure your front heel stays down as your back knee lowers gently to the floor. Step your feet back in line and stand up all the way between each lunge.

Switch overhead arms every 5 reps. You should end up with a total of 25 "reps" per side (which let's be honest = 100 total lunge steps).

If the overhead position isn't happening, hold the DB at the shoulder for the lunges.

MAMA MODIFICATIONS

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

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

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

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!

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4 Rounds

NOT FOR TIME

10 Single Leg Split Squats Right
10 Single Leg Split Squats Left
10 Strict Knee Raise or Strict TTB
20 Single Leg Bridge Ups with 1 Second Pause
(Each Leg, 20 on one side then switch)
1 Min Plank

Idea for weight for Men: 35#+ Dumbbells / 75-95# Bar
Idea for weight for Women: 25#+ Dumbbells / 45-65# Bar

Score is dumbbell weight.

For the split squats you will put your back leg up on either a bench, a box, or whatever you can find. No higher than 20" but at least prob 10-12".

Make sure your front foot is out far enough that you can keep your heel down when you are at the bottom. Goal is to keep your torso upright - heel down - and don't allow your knee to cave in. Get your butt below the knee for each rep. Do all 10 on one side before switching sides.

For the strict toes to bar or knee ups - it's just that. Choose a method that allows you to get at least sets of 3-5.

For the single leg bridge ups you will lay on the ground. Raise one leg up and have the other foot planted on the ground with a bent knee. Squeeze the butt up to raise the hips until they are all of the way open. Hold at the top for 1 second before lowering back down.

For the plank - these will be from the elbows. Keep the butt down and the abs tight! No sagging. If you need to break you can just accumulate 1 min or switch to plank from your hands.

MAMA MODIFICATIONS

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

STRICT KNEE RAISE/TOES TO BAR - If you are pregnant or still in the Rehab stages of postpartum and need to manage the pressure in your core or pelvic floor consider subbing: Any of the Functional Progressions, Ball Slams, KB Swings, Bear Crawls, Pallof Press, Banded Woodchop, DB Windmills, Reverse Plank Step In/Out, or Heel Taps. If you are further along in your postpartum Rehab or working on Rebuilding, this could be a great opportunity to practice this movement under a little more control without the added demand of kipping or swinging. You can always explore a smaller range of motion, fewer reps, and coordinating your breath to make it more manageable for your core and pelvic floor.

SINGLE LEG BRIDGE UPS - LOVE this movement for pregnancy and postpartum! However, if it's uncomfortable to be on your back for too long you can modify to a more elevated position like a single leg hip thrust. If you're rehabbing your pelvic floor, you may want to sub a regular glute bridge with a block/ball/towel between the knees.

PLANK HOLD - If you notice coning in the plank position you can try modifying to an Elevated Plank Hold, Bear Pose, Overhead Plate Hold, Front Rack Hold, or a static Side Plank or Functional Progression 2 Hold.

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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WARM UP
Full Body Simple Warm Up

WORKOUT

7 Rounds

9 Sandbag Hang Clean and Press
7 Sandbag Thrusters
5 Sandbag Clean and Toss Over

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

Score: Total Time

Goal: Under 15 Min

This is going to be a real shoulder smoker if you don't use the power from your hips. So be explosive!

The clean AND press together counts as 1 rep.

For the hang clean and press, you will first deadlift the sandbag to the waist. Your feet should be under the hips with the heels down. Arms are long and straight. You will dip by hinging at the hip slightly and bending the knees. From here you will basically jump (stand up hard and fast) and SHRUG to make the sandbag weightless. Guide the sandbag UP the body by pulling the elbows high and outside. Pull YOURSELF down into a partial squat. Heels down, butt back, knees out, elbows high with the sandbag on the biceps, belly tight. Stand to finish the clean portion.

For the press, keep your belly tight and press the bag straight up overhead until your arms are fully extended with biceps by the ears. If the bag is too heavy to complete a strict press, you can push press or even jerk. But don't do that just to go faster.

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

For the clean and toss over, perform a clean as described above then throw the bag over a box, bench, or racked barbell to complete the rep.

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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Front Squat (7 x 3)

Do all 7 sets of this first before moving onto the Bench. Rest around 2 minutes between sets.

Use roughly 75% or more of your 1 Rep Max (if you know it) for all of the sets! Or just find a moderate-heavy load and stay with it the whole way through.

For the front squat the main goal is to keep the chest up with the bar racked on the shoulders.

To do this, make sure you have a very loose/fingertip grip with the elbows HIGH! This will create a shelf where the bar should sit.

As you lower down into that front squat, your butt needs to go back, but you need to fight your chest and elbows from dropping forward. Keep the belly tight and the eyes up! Drive the knees out and keep the heels down.

As you go to stand, think about leading with the chest and the elbows - so that those hips don't shoot back!

If this is uncomfortable for the wrist you may frankenstein or genie your hands, but try first just to get those elbows higher and to loosen the grip!

SP Bench Press Hold + 3s (3 x 30/3/30/3/30)

Bench Press
Hold Lock Out for 30 Seconds
3 Reps Bench
Hold Lock Out for 30 Seconds
3 Reps Bench
Hold Lock Out for 30 SecondsSo the way this works:

You unrack the bar.
Hold the top of the bench press lock out position for 30 seconds.
Then, without reracking perform 3 reps bench press.
Then, hold again for 30 seconds.
3 Reps Bench Press.
Hold again for 30 seconds.
Rack it.

That is one set.

You will do 3 sets. Resting 3-5 Min between sets.

Start your first set at 50% of your 1 Rep Max.

If you are successful at that weight you can add weight for the other 2.

You PROBABLY want a spot for this one! Be smart!

For the Bench Press - 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.

Every 30 seconds for 5 minutes (10 Rounds)

Complete 1-3 Strict Handstand Push Ups

NO KIPPING TODAY! Strict work ONLY :-)

Whether you choose 1, 2 or 3 reps will largely depend on your strength and stamina with this movement. If you start with 2 or 3 reps early on and are fatiguing quickly, simply drop a rep or two. Do your best to always be able to accomplish 1 HSPU in each 30 second window - don't reach failure!

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

Modify this by doing pike presses with your feet on a box OR even on the floor.

AMRAP 12 Min

6 Around the Worlds
6 Pike Walk Around Box

As always with these Gymnastics workouts, we want you to prioritize QUALITY over QUANTITY. So even though you're scoring how much work you get done in 12 minutes, be sure to move with intention.

The around the worlds start in a hang position. From here you will work to keep your legs straight and make a massive circle out and around (all the way up to like a toe to bar) and then all the way around back down to hang. These are meant to be pretty strict, so no momentum is to be used.

These are TOUGH and require some flexibility as well. Scale to around the world with knees only if necessary.

For the pike walk around the box, you will place your feet on a box, stack of plates, whatever you can walk around in the pike position. You want the height roughly 20-24" depending on how tall YOU are. Get into a pike handstand position by getting the butt over the head and the head THROUGH the arms looking back at the box. You will walk sideways around the box rotating at the feet. If you need to have a slight bend in your knee for flexibility sake - that is fine.

Keep the belly tight and keep the hips above the head in a HANDSTAND. This is not an incline push up walk.

If you can't make it all of the way around the box in one set - that is OK!!! But shoot to try to get around at least once! You can even sub pike shoulder taps!

Each Walk Around = 1 Round

Change directions each time.

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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4-5 Rounds (Not for Time)

10-15 Strict Pull Ups
10-15 Supine Rows
10-15 Pull Overs on Bench
10-15 Single Arm Dumbbell Row Right
10-15 Single Arm Dumbbell Row Left

No real rest between movements. Rest 3 Min between rounds.

RX Men/Women: Choose a weight for the pull overs and rows that you can get at least 10 but over 15 is a stretch.

Score is dumbbell row weight

For the strict pull ups - if you cannot do 10 in 2 sets or less you may do banded strict pull ups or a jump and slow lower!

For the supine rows- you may do these on the rings or a bar in the rack. Either way make sure you are starting with a straight arm and bringing your chest all of the way up to touch.

The more parallel to the ground you are - the more difficult these reps will be.

The pull overs may be done with a bar or a dumbbell - even a plate. Lay across the bench in a position that allows you to open all of the way up with the weight over your head and behind you with a pretty straight arm. Use your lats (your WINGS) to pull the weight back up. Fight wanting to bend at the elbows and use the arms!

For the dumbbell rows you will do one side at a time. Lean against the bench or even a wall for support with your non-working hand. Let the dumbbell hang down in the working arm and then pull it into your ribcage with the elbow going back (not out to the side)!