210203_DailyDemo

210203_Programs

210203_Customizations

ACCESSORY WORKOUTS THAT WOULD WORK TODAY

Below are SUGGESTIONS of what you COULD add if you have the desire or time. It is not intended that you add more than ONE of them. And it is not necessary for you to add any of them at all! Just a few more tools for those interested.

PRE(best before main workout): OLY
EITHER(can be warm up or finisher): SOGO
SWAP(skip the main workout and do one of these instead): ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, PIGEON STRETCH
POST: HIP FLEXORS/PSOAS, SCIATICA/PIRIFORMIS

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PROGRAM A

PROGRAM A

WARM UP
Running Warm Up
Pull Up Warm Up

WORKOUT

5 Rounds

16 Alternating Dumbbell Front Rack Lunges
Run 200 Meters
16 Toes to Bar / V-Ups
Run 200 Meters

Rest 1 Min Between Rounds

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

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

Score: Total Time - Including Rest

Goal: 22-27 Min

The goal is roughly 3:30-4:30 per round. Choose a load on the lunges that you can complete them in 1-2 sets or 1:00-1:15 each time. Toes to bar should also take 1:00-1:15, break them up early or customize accordingly.

FRONT RACK LUNGES
For these lunges, make sure the dumbbells are resting on the shoulders with the elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step so that your front heel is firmly planted when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 16 you end up doing 8 on each side.

Customize with goblet lunges, alternating weighted step ups or single leg deadlifts if you have knee issues or if it just feels better.

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

TOES TO BAR
Start hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands.

If you don't have a pull up bar, or if you simply prefer them, go with V-Ups.

Customize with Knee-Ups, Alternating V-Ups, Supine Toe Touches or regular sit-ups if you need to!

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

PROGRAM B

PROGRAM B

WARM UP
Running Warm Up
Pull Up Warm Up

WORKOUT

5 Rounds

16 Alternating Front Rack Lunges
Run 200 Meters
16 Toes to Bar / V-Ups
Run 200 Meters

Rest 1 Min Between Rounds

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

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

Score: Total Time - Including Rest

Goal: 22-27 Min

The goal is roughly 3:30-4:30 per round. Choose a load on the lunges that you can complete them in 1-2 sets or 1:00-1:15 each time. Toes to bar should also take 1:00-1:15, break them up early or customize accordingly.

FRONT RACK LUNGES
For these lunges, make sure the bar is resting on the shoulders with a loose fingertip grip and elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 16 you end up doing 8 on each side.

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

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

TOES TO BAR
Start hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands.

If you don't have a pull up bar, or if you simply prefer them, go with V-Ups.

Customize with Knee-Ups, Alternating V-Ups, Supine Toe Touches or regular sit-ups if you need to!

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

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up
Pull Up Warm Up

WORKOUT

5 Rounds

16 Alternating Dumbbell Front Rack Lunges

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

16 Toes to Bar / V-Ups

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

Rest 1 Min Between Rounds

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

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

**Can also do this with barbell option found in Program B

Score: Total Time - Including Rest

Goal: 22-27 Min

The goal is roughly 3:30-4:30 per round. Choose a load on the lunges that you can complete them in 1-2 sets or 1:00-1:15 each time. Toes to bar should also take 1:00-1:15, break them up early or customize accordingly.

FRONT RACK LUNGES
For these lunges, make sure the dumbbells are resting on the shoulders with the elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step so that your front heel is firmly planted when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 16 you end up doing 8 on each side.

Customize with goblet lunges, alternating weighted step ups or single leg deadlifts if you have knee issues or if it just feels better.

BIKE/ROW
You're working with a minute or less. Shorten the distance as needed to fit the time window.

TOES TO BAR
Start hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands.

If you don't have a pull up bar, or if you simply prefer them, go with V-Ups.

Customize with Knee-Ups, Alternating V-Ups, Supine Toe Touches or regular sit-ups if you need to!

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

MAMA MODIFICATIONS

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

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

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.

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, Heel Taps, KB Swings, Overhead Plate Hold/March, DB Windmill, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk, or any other movement from the Core Section of the Mama Mods Movement Library.

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

210204_DailyDemo

210204_Programs

210204_Customizations

ACCESSORY WORKOUTS THAT WOULD WORK TODAY

Below are SUGGESTIONS of what you COULD add if you have the desire or time. It is not intended that you add more than ONE of them. And it is not necessary for you to add any of them at all! Just a few more tools for those interested.

PRE(best before main workout): BUTTS & 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: MORNING COFFEE, CALVES/ANKLES
POST: COOL DOWN FLOW OR DECOMPRESSION SEQUENCE

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PROGRAM A

PROGRAM A

WARM UP
Total Body Dumbbell Warm Up

WORKOUT

7 Rounds

30 Double Unders / DB Hop Overs
10 Dumbbell Hang Squat Cleans
8 Dumbbell Push Press

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

RX+ Men: 50# DBs / 40 DB Hop Overs or Double Unders
RX+ Women: 35# DBs / 40 DB Hop Overs or Double Unders

Score: Total Time

Goal: 12-16 Min

Set yourself up for about 1:40-2:15 per round. That's about 1:00-1:30 for the weighted movements. Choose a load you could do 9 unbroken hang squat cleans for the first few rounds. Save the 10th rep to get into position for the push presses!

DOUBLE UNDERS
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 choose a type/number of double unders that allows you to finish in about :40 each time. Lower the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders.

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

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

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

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

PROGRAM B

PROGRAM B

WARM UP
General Barbell Warm Up

WORKOUT

7 Rounds

30 Double Unders / DB Hop Overs
10 Barbell Hang Squat Cleans
8 Barbell Push Press

RX Men: 95#
RX Women: 65#

RX+ Men: 115# / 40 DB Hop Overs or Double Unders
RX+ Women: 75# / 40 DB Hop Overs or Double Unders

Score: Total Time

Goal: 12-16 Min

Set yourself up for about 1:40-2:15 per round. That's about 1:00-1:30 for the weighted movements. Choose a load you could do 9 unbroken hang squat cleans for the first few rounds. Save the 10th rep to get into position for the push presses!

DOUBLE UNDERS
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 choose a type/number of double unders that allows you to finish in about :40 each time. Lower the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders.

HANG SQUAT CLEANS
Deadlift the bar to the hips with hands just outside the legs. Stand tall. Tighten the belly. Arms straight. Reach the hips back slightly and bend the knees to dip. Keep the bar close and arms straight. Stand up hard and fast! Shrug the shoulders. Pull the bar up the body with the elbows high and outside and pull YOURSELF DOWN at the same time. You will rotate the elbows around and through FAST to allow the bar to land on the shoulders in the bottom of the squat.

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

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

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

PROGRAM C

PROGRAM C

WARM UP
Sandbag General Warm Up

WORKOUT

7 Rounds

30 Double Unders / SB Hop Overs
10 Sandbag Hang Squat Cleans
8 Sandbag Push Press

Suggested Sandbag Loading:

Men: 50-70#
Women: 25-45#

Score: Total Time

Goal: 10-15 Min

Set yourself up for about 1:40-2:15 per round. That's about 1:00-1:30 for the weighted movements. Choose a load you could do 9 unbroken hang squat cleans for the first few rounds. Save the 10th rep to get into position for the push presses!

DOUBLE UNDERS
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 choose a type/number of double unders that allows you to finish in about :40 each time. Lower the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders.

HANG SQUAT CLEAN
Deadlift the sandbag to the hips. Stand tall. Tighten the belly. Arms straight. Reach the hips back slightly and bend the knees to dip. Keep the sandbag close and arms straight. Stand up hard and fast! Shrug the shoulders. Pull the sandbag up the body and pull YOURSELF DOWN at the same time. You will rotate the elbows around and through FAST to allow the sandbag to land on the biceps in the bottom of the squat.

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

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.

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.

GOBLET SQUAT/DB 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.

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

210205_DailyDemo

210205_Programs

210205_Customizations

Please make note of the different rep ranges for the different versions today.

ACCESSORY WORKOUTS THAT WOULD WORK TODAY

Below are SUGGESTIONS of what you COULD add if you have the desire or time. It is not intended that you add more than ONE of them. And it is not necessary for you to add any of them at all! Just a few more tools for those interested.

PRE(best before main workout): BUTTS & GUTS
POST(best after the main workout): SOGO

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, SPINE STRENGTHENING
POST: LOWER BACK RELEASE, STRESS RELIEF

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PROGRAM A

PROGRAM A

WARM UP
Full Body Dynamic Warm Up
Upper Body Dumbbell Warm Up

WORKOUT

4 Rounds

20 Alternating Dumbbell Snatch
5 Turkish Get Ups Right
5 Turkish Get Ups Left
20 Alternating Dumbbell Snatch

Rest 2 Min Between Rounds

RX Men: 40# DB
RX Women: 25# DB

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

**Goal today is to move WELL - and deliberately through the get ups.

Score: Total Time Including Rest

Goal: 22-28 Min

Just a mover today - no #sending. The Turkish get ups are to be done for quality so go slow and light. Do them unweighted if you need to.

Choose a load on the power snatches you COULD go unbroken on the first set each round, although you don't HAVE to. Focus on keeping your chest up as you lower the DB to the floor on each rep.

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

TURKISH GET UP
Hitting every position in the Turkish get up is extremely important so take your time on these and go as light as you need to. Use a shoe if you need to!

Start on your back. Holding the weight in your right hand, extend your arm straight up in the air. Bend your right knee so your right foot is flat on the floor.

Bring your left arm out to the side about 45°. Keep your right arm vertical for the entire movement. Roll onto your left forearm, then up to your left hand. Push your hips up toward the ceiling. Sweep your left leg under and behind your right leg so some of your weight is on your left shin.

Raise your left hand off the floor and come up into a lunge position. Stand up all the way.

To complete the rep, retrace your steps back down until you are lying on your back.

PROGRAM B

PROGRAM B

WARM UP
Full Body Simple Warm Up
Snatch Warm Up

WORKOUT

4 Rounds

10 Power Snatch
5 Turkish Get Ups Right
5 Turkish Get Ups Left
10 Power Snatch

Rest 2 Min Between Rounds

RX Men: 75-95# / 35-55# Get Ups
RX Women: 55-65# / 20-35# Get Ups

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

**Goal today is to move WELL - and deliberately through the get ups.

Score: Total Time Including Rest

Goal: 22-28 Min

Just a mover today - no #sending. The Turkish get ups are to be done for quality so go slow and light. Do them unweighted if you need to.

Choose a load on the power snatches you COULD go unbroken on the first set each round, although you don't HAVE to.

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

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

TURKISH GET UP
Hitting every position in the Turkish get up is extremely important so take your time on these and go as light as you need to. Use a shoe if you need to!

Start on your back. Holding the weight in your right hand, extend your arm straight up in the air. Bend your right knee so your right foot is flat on the floor.

Bring your left arm out to the side about 45°. Keep your right arm vertical for the entire movement. Roll onto your left forearm, then up to your left hand. Push your hips up toward the ceiling. Sweep your left leg under and behind your right leg so some of your weight is on your left shin.

Raise your left hand off the floor and come up into a lunge position. Stand up all the way.

To complete the rep, retrace your steps back down until you are lying on your back.

PROGRAM C

PROGRAM C

WARM UP
Sandbag General Warm Up

WORKOUT

4 Rounds

15 Sandbag Ground to Overhead
3 Sandbag Get Ups Right
3 Sandbag Get Ups Left
15 Sandbag Ground to Overhead

Rest 2 Min Between Rounds

Suggested Sandbag Loading:

Men: 50-70#
Women: 25-45#

**Goal today is to move WELL - and deliberately through the get ups.

**If needed you can still do the regular get ups with a DB/KB combined with the sandbag ground to OH.

Score: Total Time Including Rest

Goal: 22-28 Min

Just a mover today - no #sending. The get ups are to be done for quality so go slow. Use a lighter object or go with unweighted Turkish get ups if you're working with a heavier bag.

Remember to drive with the legs and be explosive on the ground to overheads. Focus on keeping your chest up as you lower the bag to the floor on each rep.

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

SANDBAG GET UP
Start lying on your back holding the bag to your chest with your left arm around the bag. Bend your left knee. Keep your chest up and roll onto your right forearm, then up to your right hand. Make sure your hand is planted directly under your shoulder.

Push your hips up toward the ceiling. Sweep your right foot under and behind you, plant your right knee under you and come into a kneeling position still holding the bag in your left arm. Stand up all the way. Finish the rep by retracing your steps back down to the floor.

MAMA MODIFICATIONS

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

TURKISH GET UPS - You can try doing an unweighted version of this or shortening the range of motion to 1/2 or 1/4 get up. A DB Windmill or unweighted windmill would be a great customization for pregnancy or postpartum. You could also modify to Functional Progression 2, the Rolling Transition from FP1 to FP 2, or a Shin Box to Lunge

210206_DailyDemo

210206_Programs

210206_Customizations

Guys - I honestly don't know what got into me here....have....fun??? - Miranda

ACCESSORY WORKOUTS THAT WOULD WORK TODAY

Below are SUGGESTIONS of what you COULD add if you have the desire or time. It is not intended that you add more than ONE of them. And it is not necessary for you to add any of them at all! Just a few more tools for those interested.

PRE(best before main workout): OLY
POST(best after the main workout): GYMNASTICS
EITHER(can be warm up or finisher): SOGO
SWAP(skip the main workout and do one of these instead):
ENDURANCE

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

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PROGRAM A

PROGRAM A

WARM UP
Running Warm Up
Total Body Dumbbell Warm Up

WORKOUT

Run 800 Meters
60 Dumbbell Burpee Step Ups
Run 800 Meters

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

No need for RX+ - Just go FASTER

(Or go SUPER over the top unnecessary and wear a weight vest I guess)

Score: Total Time

Goal: 16-24 Min

---

No Barbell option but if that's all you have:

Sub 2 Rounds of 30 Burpees + 30 Back Rack Step Ups in the middle chunk.

Depending on how quickly you get the run done, you'll be working with 8-12 minutes for the DB burpee step ups! That means you're shooting to be able to get at least 5-8 reps in a minute!

For the 800m run, you're working with 4:00-5:00. Shorten the distance as needed to fit the time window.

If unable to run due to space/weather you may change this workout to:

8 Rounds

8 Dumbbell Burpee Step Ups
1 Min Single Unders, Taps, or Low Step Ups

For the dumbbell burpee step ups, start with your hands on the dumbbells on the ground - jump or step the feet out. Do a push up (it doesn't have to be a pretty one) by getting the chest and thighs onto the ground. Jump or step the feet in. Stand up holding the dumbbells. You will hold the dumbbells in your hands - down at your sides and step up onto a box that is between 18-24 inches. Guys should be closer to 24 inches and girls around 20! Go lower on the step up if necessary for you!

Make sure for each rep you drive off of the heel and don't allow your knee to come in. Stand all of the way up on the box then come down and switch feet.

You may also feel free to do these step ups with no weight at all if that is what you need to keep moving. Or if you don't have anything to step up to, you can swap with DB burpee lunges!

PROGRAM C

PROGRAM C

WARM UP
Total Body Dumbbell Warm Up

WORKOUT

Row 1000 Meters
or
Bike 60 Cal Men / 44 Cal Women

60 Dumbbell Burpee Step Ups

Row 1000 Meters
or
Bike 60 Cal Men / 44 Cal Women

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

No need for RX+ - Just go FASTER

(Or go SUPER over the top unnecessary and wear a weight vest I guess)

Score: Total Time

Goal: 16-24 Min

---

No Barbell option but if that's all you have:

Sub 2 Rounds of 30 Burpees + 30 Back Rack Step Ups in the middle chunk.

Depending on how quickly you get the bike/row done, you'll be working with 8-12 minutes for the DB burpee step ups! That means you're shooting to be able to get at least 5-8 reps in a minute!

For the bike/row, you're working with 4:00-5:00. Shorten the distance or lessen the calories as needed to fit the time window.

For the dumbbell burpee step ups, start with your hands on the dumbbells on the ground - jump or step the feet out. Do a push up (it doesn't have to be a pretty one) by getting the chest and thighs onto the ground. Jump or step the feet in. Stand up holding the dumbbells. You will hold the dumbbells in your hands - down at your sides and step up onto a box that is between 18-24 inches. Guys should be closer to 24 inches and girls around 20! Go lower on the step up if necessary for you!

Make sure for each rep you drive off of the heel and don't allow your knee to come in. Stand all of the way up on the box then come down and switch feet.

You may also feel free to do these step ups with no weight at all if that is what you need to keep moving. Or if you don't have anything to step up to, you can swap with DB burpee lunges!

TEAM VERSION

TEAM VERSION

WARM UP
Running Warm Up
Total Body Dumbbell Warm Up

WORKOUT

In Teams of 2 Complete

2 Rounds:

Partner 1: Run 800 Meters
while
Partner 2: Max Reps DB Burpee Step Ups

Then

Switch

Partner 1: Max Reps DB Burpee Step Ups
Partner 2: Run 800 Meters

Go through ALL of that TWICE

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

**May also use Row/Bike distances shown in Program C

(Or go SUPER over the top unnecessary and wear a weight vest I guess)

Score: Total Reps DB Burpee Step Ups ONLY

Goal: 120 Reps+

***Don't sandbag the runs just to give your partner more time on the DB Burpee Step Ups - you know what we are looking for here.

You're shooting to be able to get 20-35 reps of DB burpee step ups while your partner is running (or biking/rowing) so choose a variation that will allow you to knock out 5-8 per minute!

For the 800m run, you're working with 4:00-5:00. Shorten the distance as needed to fit the time window.

For the dumbbell burpee step ups, start with your hands on the dumbbells on the ground - jump or step the feet out. Do a push up (it doesn't have to be a pretty one) by getting the chest and thighs onto the ground. Jump or step the feet in. Stand up holding the dumbbells. You will hold the dumbbells in your hands - down at your sides and step up onto a box that is between 18-24 inches. Guys should be closer to 24 inches and girls around 20! Go lower on the step up if necessary for you!

Make sure for each rep you drive off of the heel and don't allow your knee to come in. Stand all of the way up on the box then come down and switch feet.

You may also feel free to do these step ups with no weight at all if that is what you need to keep moving. Or if you don't have anything to step up to, you can swap with DB burpee lunges!

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.

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

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

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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WARM UP
Shift Lower Body Bias Warm Up

WORKOUT

4 Rounds

10 x (2 Jumping Lunge + 1 Jumping Squat)
50 Mountain Climbers

Rest 1 min

20 Side to Side Lateral Step Ups
50 Russian Twists

Rest 1 min

Idea weight for Russian Twists:
Men: 25-35# DB/Plate/KB or Med Ball
Women: 15-20# DB/Plate/KB or Med Ball

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

Your score will be the time it takes to complete but the idea here is not to sprint through this. Smooth, controlled movement is the way to go!

So to start you'll do 2 jumping lunges, one with your left foot forward and one with your right foot forward. Then do a jumping squat. All of that equals one. Do 10 like that.

Switch the jumping lunges and squats to reverse lunges and air squats if you need to.

For the jumping lunge, start with your feet hip width apart. Jump and land with one foot forward, the other foot back and lower with control until your back knees makes contact with the ground. Keep your belly tight, chest up and eyes forward.

Your feet should strike the floor at the same time. From this position, jump and switch your feet to do a jumping lunge on the other side.

Next, jump into a squat position with feet about shoulder width apart, chest up, back flat. Lower all the way into the bottom of a squat with butt below knees then jump enough to extend your ankles, knees, and hips all the way.

For the Mountain Climbers every time a knee comes up it counts as a rep. So right knee = 1 rep. Left knee = 1 rep. Keep a tight plank position with shoulders over wrists.

Each side step up counts as one rep so you will do 10 per side but alternating. Go lower on the step up if necessary for you!

Make sure for each rep you drive off of the heel and don't allow your knee to come in. Stand all of the way up on the box then side step down off the other side.

For the Russian twists you may use a dumbbell, plate, or med ball. Each tap will equal 1 rep!

MAMA MODIFICATIONS

JUMPING LUNGE + JUMPING SQUAT - Jumping can create a lot of pressure on the pelvic floor. Feel free to shorten the range of motion or speed to minimize the impact or even skip the jumping altogether. If you'd like to work on some of the explosiveness of the jumping without the impact you can add a kettlebell swing before the lunges and/or squats. You could also do a tempo lunge/squat plus explosive stand up to add variety to the movements without impact.

LATERAL STEP UPS - You can modify by lowering the height or changing it to a lateral lunge on the ground.

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

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

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

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

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WARM UP
Sandbag General Warm Up

WORKOUT

50 Front Squats

then

3 Rounds of
15 Seated Press
20 Supine Toe Touches
25 Bent Over Rows
30 Floor Press

then

50 Back Squats

Suggested Sandbag Loading:

Men: 50-70#
Women: 25-45#

Score: Total Time

Goal: 20-27 minutes

COACHES NOTES
Adjust the reps on the seated press to something you can do in at least 2-3 sets the whole way through. If 10 reps is more doable with a heavier bag, go for it.

Check out the demo video for a smooth way to get into position for the pressing movements.

It's one set of front squats and one set of back squats. The 3 rounds of the other stuff is sandwiched in between!

FRONT SQUATS
The bag should rest on the biceps with upper arms parallel to the floor. Keep the belly tight and chest up as you descend into the bottom of the squat with hips below knees and as you return all the way to standing.

SEATED PRESS
Sit on the floor with legs extended in front of you. Lift your chest up and keep a long spine. Bend your knees if you need to. Belly stays tight as you press the bag all the way overhead.

SUPINE TOE TOUCHES
Laying on your back with the bag pressed up over your chest, raise your legs up to touch the bag, then lower with control back to the floor. Draw your bellybutton down toward your spine as you lower the legs to avoid overarching your back.

BENT OVER ROWS
Slow down with this movement and avoid using your hips to create momentum. Keep your belly tight and just use your arms and lats to pull the bag up to the chest and lower with control.

FLOOR PRESSES
Legs can be straight or knees bent while lying on your back. Press palms into the bag itself rather than using the handles. Again, movement should be very controlled. Bag touches the chest every time and finishes with arms locked out above the mid chest.

BACK SQUAT
With the bag on your back rack, send the hips back and down. Keep your chest up, belly tight, and eyes forward as you lower hips below the knees and stand all the way back up to finish 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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WARM UP
Squat Warm Up
Shoulder Warm Up

WORKOUT

Back Squat (4 x 6 (Six Reps Every Other Min for 8 Min))

Use the same weight for all 4 sets.

Rest 2 Min after final set before moving on to Shoulder Press.

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

Shoulder Press (4 x 6 (Six Reps Every Other Min for 8 Min))

Use the same load for all 4 sets.

Rest 3 full minutes after final set before moving on to Thrusters.

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

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

Thruster (8 x 3 (THREE Reps Every Min on the Min for 8 Min))

Use the same load for all 8 sets.

These thrusters should be pretty heavy but they WILL catch up to you in the last few minutes of this - especially after those shoulder presses! So, fight for those good positions and use the power from your hips!

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

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

For the next 5 weeks we will be using workouts from each our Gymnastics Extra Programs that can be found on the Members Only website for our gymnastics programming. These programs are designed to help you target specific weaknesses/work toward specific goals. They include: Toes to Bar, Strict Pull Up, Kipping, Pull Up, Push Up, Handstand Push Up, or Pull Up Stamina. To learn more about these programs - head to Members Only and click EXTRA PROGRAMS!

This push up skill work in this specific workout is from the Level 2 Push Up Program (building up stamina in the push up) that can be found in Extra Programs on Members Only.

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WARM UP
Pull Up Warm Up
Gymnastics Press Warm Up

WORKOUT

7 Min EMOM

3-6 reps of the following complex performed every minute for 7 min:

2 second L-Hold
1 Kip Swing
1 Toes to Bar

So one time through that is 1 rep. Repeat for 3-6 reps each minute.

You will hang from the bar and lift the legs into an L position. Hold for 2 seconds.

From here you will lower the legs and pull your head and chest through in an arch position. Then you will press against the bar and swing the feet forward into a hollow position. That is 1 kip swing.

From there you will once again pull the head and chest through as the feet go behind and press into the bar as you bring the toes up!

If you are unable to do the L hang you may do a knee tuck hang.

If you are unable to do toes to bar you may do a knee up or knee to elbow.

Your score is how many total reps you did through out.

So if you did 5 times through of the complex per min for 7 min your score is 35. Write what version you did in the comments.

3x5 Slow Lower Deficit Push Up

RIGHT INTO

Max Push Ups

After ALL 3 Rounds - REST 2 MIN - then

3x1 Min Weighted Plank on Elbows

Score: Total Push Ups from the Max Push Up Sets Combined

Slow Lower Deficit Push Up

You will use a plate (or stack of plates), phone books (are those still a thing?), or something under both hand to elevate your hands by about 3-4". Make sure you don't set them up too wide. You will perform a slow lower push up for 5 reps. Try to lower for 3-5 seconds for each rep. Press up at normal speed to complete lock out.

If deficit is too difficult, do a regular slow lower push up. If you go this route - customize the max effort push ups to from the knees or elevated!

Max Push Ups

After you have completed 5 of the slow lower deficit reps you will immediately move off of the plates and do as many reps as you can of regular push ups. These must be WITH GOOD SOLID TECHNIQUE. No shorting the reps. No sagging, snaking, worming, or hips up. Chest and thighs touch at the bottom. All of the way up at the top.

Weighted Plank on Elbows

You can do these in a vest, or with a plate on your back. If you don't have either of those as an option you CAN do these unweighted as well. Start with something light and only increase weight if you can hold the entire minute without starting to sag.

Your weight will be in your elbows, which should be lined up under the shoulders. Shoulders, hips, knees and feet are in line. Belly tight and butt squeezed. Weight should be on the middle of the back. If you start to sag - drop the weight or go weightless.

If holding 1 min without weight still isn't happening - you can accumulate 1 min for each set.

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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WARM UP
Upper Body Dumbbell Warm Up

WORKOUT

Every 5 minutes for 30 minutes, perform:

5 clockwise/5 counter clockwise Plate Halos
10 Upright Rows
20 Push Up + Pull Across
12 Ring Rows/Supine Barbell Rows

Suggested weights:

Halos:
Men: 25-45lb plate
Women: 15-25lb plate

Upright Rows:
Men: 25-40lb DBs
Women: 15-25lb DBs

Score: Enter the weight you used for the upright row - enter other details in comments.

Goal: Perform slow controlled movements moving from one right into the next. This should give you about 90 seconds to recover between rounds.

For the plate halos, stand holding a plate (or single DB) in front of your face. Rotate the plate around your head one direction 5 times then rotate it 5 more times the other way. Keep your belly tight!

For the upright row, stand up tall with a dumbbell in each hand. Keep your chest up and belly tight as you pull the dumbbells up to your chest. They should stay close to your body. Elbows shouldn't really go higher than your shoulders. Lower back to your waist with control.

For the push up and pull across you will start in a plank position with your dumbbell just to the outside your right hand. First do a push up, then with your left hand, reach under and grip your dumbbell. Pull it to the left side of your body.

Keep your belly tight and butt down. Do another push up then reach under and across with your right hand and carry the DB back to the right side of your body. Choose a load you can carry the DB all the way across to the outside of your opposite arm each time. One push up + pass though = 1 rep.

For the supine barbell row, set the bar in the rack low enough that you'll be at a challenging angle. Same if you are doing ring rows, find the right angle!

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

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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WARM UP

5 Sets (Lightly building)

2 Muscle Cleans + 3 Front squats

These are to be warm up sets starting with an empty bar and lightly building per set.

Muscle 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, 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 keep the knees locked out - hence "muscle clean" the bar up to the shoulders.

WORKOUT

EMOM 14 MIN
(Every Min on the Min for 14 Min)

1 Clean + 2 Front Squats

Score: Weight

Goal: Unbroken. Heavy. But safe and solid movement.

Choose a weight that will challenge you. If at any point you need to go up or down, that is totally fine.

For the squat clean you will start with the bar on the ground. Hands will be outside the legs with about a hip width stance with the feet!

You will have a slight bend in the knee, heels down, arms straight, bar close to the body, chest up.

Stand keeping the arms long and bar close to the body. Drive through the heels and pick up speed after you pass the knees. Almost jump with the bar as you shrug the shoulders, and pull yourself underneath as the elbows shoot through and the bar lands on the shoulder. You will land in the bottom of the squat with the elbows high. Knees are out, heels are down, chest is up. Do not collapse in this position.

To stand, lead with the chest and elbows. Stand fully for each rep.

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

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

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

1 1/4 Front Squat (3 x 4)

Squat down to depth, up to just above parallel then, back down to depth and up.Rest as needed between sets.

Stay at the same weight for all 3 sets. You should be plenty warm from the EMOM so you shouldn't need to spend much time working up to a moderate-heavy weight.

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.

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RUN VERSION

Run Version:

WARM UP
Running Warm Up

WORKOUT

Run 800 meters - MODERATE

Rest 2 Min

8 x 200 Meters HARD
(20 Sec Rest between 200s)

After final 20 Sec Rest

Run 600 Meters - MODERATE

Rest 2 Min

6 x 200 Meters HARD
(20 Sec Rest between 200s)

After final 20 sec Rest

Run 400 Meters - MODERATE

Rest 2 Min

4 x 200 Meters HARD
(20 Sec Rest between 200s)

After final 20 Sec Rest

Run 200 Meters - MODERATE

MODERATE is a completely sustainable pace, but slightly uncomfortable.

Hard is HARD. Not 100% - more like 85-90% effort with marginal drop off.

Score is total time, but don't mess up the paces for YOU to try to get a better score!

Run Version - No Measured Distance:

Run 4 Min - MODERATE

Rest 2 Min

8 x 40 Seconds HARD
(20 Sec Rest between 40 Sec Efforts)

After final 20 Sec Rest

Run 3 Min - MODERATE

Rest 2 Min

6 x 40 Seconds HARD
(20 Sec Rest between 40 Sec Efforts)

After final 20 sec Rest

Run 2 Min - MODERATE

Rest 2 Min

4 x 40 Seconds HARD
(20 Sec Rest between 40 Sec Efforts)

After final 20 Sec Rest

Run 1 Minute - MODERATE

MODERATE is a completely sustainable pace, but slightly uncomfortable.

Hard is HARD. Not 100% - more like 85-90% effort with marginal drop off.

Score is total distance if you are able to measure on a watch or something, but don't mess up the paces for YOU to try to get a better score!

ROW VERSION

Row Version:

Row 1000 meters - MODERATE

Rest 2 Min

8 x 250 Meters HARD
(20 Sec Rest between 250s)

After final 20 Sec Rest

Row 750 Meters - MODERATE

Rest 2 Min

6 x 250 Meters HARD
(20 Sec Rest between 250s)

After final 20 sec Rest

Row 500 Meters - MODERATE

Rest 2 Min

4 x 250 Meters HARD
(20 Sec Rest between 250s)

After final 20 Sec Rest

Row 250 Meters - MODERATE

MODERATE is a completely sustainable pace, but slightly uncomfortable.

Hard is HARD. Not 100% - more like 85-90% effort with marginal drop off.

Score is total time, but don't mess up the paces for YOU to try to get a better score!

BIKE VERSION

Bike Version:

Bike 4 Min - MODERATE

Rest 2 Min

8 x 40 Seconds HARD
(20 Sec Rest between 40 Sec Efforts)

After final 20 Sec Rest

Bike 3 Min - MODERATE

Rest 2 Min

6 x 40 Seconds HARD
(20 Sec Rest between 40 Sec Efforts)

After final 20 sec Rest

Bike 2 Min - MODERATE

Rest 2 Min

4 x 40 Seconds HARD
(20 Sec Rest between 40 Sec Efforts)

After final 20 Sec Rest

Bike 1 Minute - MODERATE

MODERATE is a completely sustainable pace, but slightly uncomfortable.

Hard is HARD. Not 100% - more like 85-90% effort with marginal drop off.

Score is total calories, but don't mess up the paces for YOU to try to get a better score!

04- Hypnos Daily Demo

04- Hypnos Programs

04- Hypnos Customizations

Welcome to Vault 2021 - Road to Olympus!

This is the workout of the day for Monday - but also the FOURTH workout in the Street Parking Vault Challenge! Perform ANY VERSION (including SHIFT) of this workout and record your score before 2pm PST on Thursday - January 28 to receive credit towards the Vault!

Collect a score in the weekly time window for all 25 and get access to the exclusive Vault shop!
More info here!

ACCESSORY WORKOUTS THAT WOULD WORK TODAY

Below are SUGGESTIONS of what you COULD add if you have the desire or time. It is not intended that you add more than ONE of them. And it is not necessary for you to add any of them at all! Just a few more tools for those interested.

PRE(best before main workout): POWER
EITHER(can be warm up or finisher): GYMNASTICS
SWAP(skip the main workout and do one of these instead): SANDBAG - ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, SPINE STRENGTHENING
POST: NECK AND SHOULDER RELIEVER, HIPS

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PROGRAM A

PROGRAM A

WARM UP
Total Body Dumbbell Warm Up

WORKOUT

2021 Vault: DUMBBELL HYPNOS

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

2 Wall Walks
20 Alternating Dumbbell Snatches
24 Air Squats

RX Men: 40# DB
RX Women: 25# DB

RX+ Men: 50# DB / 3 Wall Walks / 36 Air Squats
RX+ Women: 35# DB / 3 Wall Walks / 36 Air Squats

Extra Challenge: Heavier Weight / 3 Wall Walks / 36 Air Squats

SCORE
Total # of Completed Rounds + Any Additional Reps

GOAL
5-8 Rounds

You’re shooting for each round to take between 2:30 and 4:00. Choose a weight on the snatches that you can knock them out in 2-3 sets. Twenty minutes is a long time so don’t go out too hot and heavy! Start off with a moderate effort and then sustain that through the entire workout!

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

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

CUSTOMIZATION: Inchworms, Pike Walk Out, 4 Push Up + Taps

PROGRAM B

PROGRAM B

WARM UP
General Barbell Warm Up

WORKOUT

2021 Vault: BARBELL HYPNOS

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

2 Wall Walks
12 Power Snatches
24 Air Squats

RX Men: 75#
RX Women: 55#

RX+ Men: 95# / 3 Wall Walks / 36 Air Squats
RX+ Women: 65# / 3 Wall Walks / 36 Air Squats

Extra Challenge: Heavier Weight / 3 Wall Walks / 36 Air Squats

SCORE
Total # of Completed Rounds + Any Additional Reps

GOAL
5-8 Rounds

You’re shooting for each round to take between 2:30 and 4:00. Choose a weight on the snatches that you can knock them out in 2-3 sets. Twenty minutes is a long time so don’t go out too hot and heavy! Start off with a moderate effort and then sustain that through the entire workout!

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

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

CUSTOMIZATION: Inchworms, Pike Walk Out, 4 Push Up + Taps

PROGRAM C

PROGRAM C

WARM UP
Sandbag General Warm Up

WORKOUT

2021 Vault: SANDBAG HYPNOS

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

2 Wall Walks
12 Sandbag Ground to Overhead
24 Air Squats

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

Extra Challenge: 3 Wall Walks / 36 Air Squats

SCORE
Total # of Completed Rounds + Any Additional Reps

GOAL
5-8 Rounds

You’re shooting for each round to take between 2:30 and 4:00. Choose a weight on the ground to overhead that you can knock them out in 2-3 sets. Twenty minutes is a long time so don’t go out too hot and heavy! Start off with a moderate effort and then sustain that through the entire workout!

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

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

CUSTOMIZATION: Inchworms, Pike Walk Out, 4 Push Up + Taps

MAMA MODIFICATIONS

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

INCHWORMS- If you have a hard time managing the pressure in your core in the plank position or notice coning or doming in your belly, try modifying to an Elevated Shoulder Taps, Table Top Shoulder Taps, Bear Crawl, or Seated Alt.Single Arm Strict Press

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

210126_DailyDemo

210126_Programs

210126_Customizations

ACCESSORY WORKOUTS THAT WOULD WORK TODAY

Below are SUGGESTIONS of what you COULD add if you have the desire or time. It is not intended that you add more than ONE of them. And it is not necessary for you to add any of them at all! Just a few more tools for those interested.

EITHER(can be warm up or finisher): GYMNASTICS
(if this workout is still a relatively low number of pull ups for you)
SWAP(skip the main workout and do one of these instead): SANDBAG

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

PROGRAM A

PROGRAM A

WARM UP
Pull Up Warm Up
Squat Warm Up

WORKOUT

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

Dumbbell Squats

Every Minute on the Minute 5 Pull Ups

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

RX+ Men/Women: 7 Pull Ups Each Minute

Strict Pull Up Option:

3 Strict Pull Ups

**Choose a number of pull ups or a customization that you will be able to do unbroken each time.

**This workout STARTS with Pull Ups

Score: Total Dumbbell Squat Reps ONLY

Goal: 60-90 Reps

7 Min - so easy right???

The goal would be to get about 7-12 squats per minute. Choose a variation on the pull ups you can knock out 5 unbroken most of the way. You could break them up into two quick sets but they shouldn't take more than 10-15 seconds.

The squats could also be done in two sets with a short break in between. Just long enough to shake out the legs!

You can also use your sandbag for this version since Program C is a Glory Days option!

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

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

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

For the pull ups you may do strict, kipping/butterfly or ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.

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

PROGRAM B

PROGRAM B

WARM UP
Pull Up Warm Up
Squat Warm Up

WORKOUT

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

Front Squats

Every Minute on the Minute 5 Pull Ups

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

**Go heavier if desired and can hit the goal.

RX+ Men/Women: 7 Pull Ups Each Minute

Strict Pull Up Option:

3 Strict Pull Ups

**Choose a number of pull ups or a customization that you will be able to do unbroken each time.

**This workout STARTS with Pull Ups

Score: Total Front Squat Reps ONLY

Goal: 60-90 Reps

7 Min - so easy right???

The goal would be to get about 7-12 front squats per minute. Choose a variation on the pull ups you can knock out 5 unbroken most of the way. You could break them up into two quick sets but they shouldn't take more than 10-15 seconds.

The front squats could also be done in two sets with a short break in between.

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

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

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

For the pull ups you may do strict, kipping/butterfly or ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.

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

PROGRAM C

PROGRAM C

WARM UP
Pull Up Warm Up
Squat Warm Up

WORKOUT

Who's ready for some good ol' fashioned GLORY DAYS??

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

Front Squats

Every Minute on the Minute 2 Bar/Ring Muscle Ups

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

**Go heavier if you can still hit the goal.

RX+ Men/Women: 3 Muscle Ups

**Can do dumbbell/sandbag squats with this version also

**This workout STARTS with Muscle Ups

Score: Total Front Squat Reps ONLY

Goal: 50-80 Reps

7 Min - so easy right???

The goal would be to get around 7-12 reps a minute. You could achieve that even by breaking it up into two sets. The breaks and the transitions just need to be smooth!

Lower to 1 muscle up if needed. You can also choose from the muscle up customizations below, just make sure you go with a challenging option.

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

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

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

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

MAMA MODIFICATIONS

GOBLET SQUAT/DB 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.

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, Barbell Pull Ups Banded Lat Pull Downs, Banded Woodchop, Banded Lat Pull Downs, DB/KB Front Raises. Kipping Pull Ups should only be added back into the later stages of Rebuilding in PP once the rehab is complete and athlete shows proficiency in strict movements.

210127_DailyDemo

210127_Programs

210127_Customizations

ACCESSORY WORKOUTS THAT WOULD WORK TODAY

Below are SUGGESTIONS of what you COULD add if you have the desire or time. It is not intended that you add more than ONE of them. And it is not necessary for you to add any of them at all! Just a few more tools for those interested.

PRE(best before main workout): POWER
POST (best after the main workout): SUNS OUT GUNS OUT
SWAP(skip the main workout and do one of these instead): ENDURANCE

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

PROGRAM A

PROGRAM A

WARM UP
Total Body Dumbbell Warm Up

WORKOUT

4 Rounds

12 Dumbbell Deadlift
10 Dumbbell Hang Power Clean
8 Dumbbell Jerk

Run 400 Meters

12 Dumbbell Deadlift
10 Dumbbell Hang Power Clean
8 Dumbbell Jerk

Rest 2 Min Between Rounds

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

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

Score: Slowest Round ONLY

Goal: 3:30-4:30

The first and second set of dumbbell movements should each take about a minute. Choose a load that allows you to keep moving.

The run should take about 2:00-2:30. Adjust the distance if you need to. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

DEADLIFTS

Set up with feet hip-width apart. Push your hips back, bend the knees and hinge at the hips to grip the dumbbells with straight arms just outside the legs. Keep your heels down, chest up and back flat.

To lift drive the heels into the ground and lead with the chest to stand. Keep the belly tight. Stand up all the way at the top. Squeeze the butt. Don't lean back.

To lower - reach the butt back and lower the DBs with control to the floor. Only one head of the DB needs to touch the floor. Keep the chest lifted and belly tight.

HANG POWER CLEAN

Deadlift the DBs to start in the hang position. Push your butt back, bend the knees and lower the DBs down to mid-thigh. Keep the arms straight. Stand up hard and fast. Shrug the shoulders. Pull the elbows high and outside to keep the DBs close.

Shoot the elbows around and through FAST to allow the DBs to land on the shoulders with the elbows high in a partial front squat with the heels down, knees out, chest up. Stand to complete the rep.

PUSH JERK

Start standing with the DBs on the shoulders, elbows high, belly tight, feet about hip-width apart.

Keep the chest up, bend the knees slightly to dip the hip. Keep your heels down. Stand up hard and fast.

When the DBs pop up off the shoulders, press your arms up and your body down so you land in a partial squat with arms locked out overhead. Stand up all the way to complete the rep.

PROGRAM B

PROGRAM B

WARM UP
General Barbell Warm Up

WORKOUT

4 Rounds

12 Barbell Deadlift
10 Barbell Hang Power Clean
8 Barbell Jerk

Run 400 Meters

12 Barbell Deadlift
10 Barbell Hang Power Clean
8 Barbell Jerk

Rest 2 Min Between Rounds

RX Men: 95#
RX Women: 65#

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

Score: Slowest Round ONLY

Goal: 3:30-4:30

The first and second set of barbell movements should each take about a minute. Choose a load that allows you to keep moving.

The run should take about 2:00-2:30. Adjust the distance if you need to. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

DEADLIFTS

Set up with feet hip width apart, bar close to the shins. Push your hips back, bend the knees and hinge at the hips to grip the bar with straight arms just outside the legs. Keep your heels down, chest up and back flat.

To lift, drive the heels into the ground and lead with the chest to stand. Keep the belly tight. Stand up all the way at the top. Squeeze the butt. Don't lean back.

To lower - reach the butt back and slide the bar down the legs to the floor. It should travel in a vertical line. Keep the chest lifted and belly tight.

HANG POWER CLEAN

Deadlift the bar to start in the hang position. Push your butt back, bend the knees and slide the bar down to mid thigh. Keep the arms straight. Stand up hard and fast. Shrug the shoulders. Pull the elbows high and outside to keep the bar close as you pull yourself down under it.

Shoot the elbows around and through FAST to allow the bar to land on the shoulders with the elbows high in a partial front squat with the heels down, knees out, chest up. Stand to complete the rep.

PUSH JERK

Start in the front rack position - bar on shoulders, elbows high, belly tight, feet about hip width apart.

Keep the chest up, bend the knees slightly to dip the hip. Keep your heels down. Stand up hard and fast.

When the bar pops up off the shoulders, press your arms up and your body down so you land in a partial squat with arms locked out overhead. Stand up all the way to complete the rep.

PROGRAM C

PROGRAM C

WARM UP
General Barbell Warm Up

WORKOUT

4 Rounds

12 Barbell Deadlift
10 Barbell Hang Power Clean
8 Barbell Jerk

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

12 Barbell Deadlift
10 Barbell Hang Power Clean
8 Barbell Jerk

Rest 2 Min Between Rounds

RX Men: 95#
RX Women: 65#

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

Score: Slowest Round ONLY

Goal: 3:30-4:30

The first and second set of barbell movements should each take about a minute. Choose a load that allows you to keep moving.

The bike/row should take about 2:00-2:30. Adjust the calories/distance if you need to.

DEADLIFTS

Set up with feet hip width apart, bar close to the shins. Push your hips back, bend the knees and hinge at the hips to grip the bar with straight arms just outside the legs. Keep your heels down, chest up and back flat.

To lift drive the heels into the ground and lead with the chest to stand. Keep the belly tight. Stand up all the way at the top. Squeeze the butt. Don't lean back.

To lower - reach the butt back and slide the bar down the legs to the floor. It should travel in a vertical line. Keep the chest lifted and belly tight.

HANG POWER CLEAN

Deadlift the bar to start in the hang position. Push your butt back, bend the knees and slide the bar down to mid thigh. Keep the arms straight. Stand up hard and fast. Shrug the shoulders. Pull the elbows high and outside to keep the bar close as you pull yourself down under it.

Shoot the elbows around and through FAST to allow the bar to land on the shoulders with the elbows high in a partial front squat with the heels down, knees out, chest up. Stand to complete the rep.

PUSH JERK

Start in the front rack position - bar on shoulders, elbows high, belly tight, feet about hip width apart.

Keep the chest up, bend the knees slightly to dip the hip. Keep your heels down. Stand up hard and fast.

When the bar pops up off the shoulders, press your arms up and your body down so you land in a partial squat with arms locked out overhead. Stand up all the way to complete the rep.

MAMA MODIFICATIONS

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

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

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.

210128_DailyDemo

210128_Programs

210128_Customizations

ACCESSORY WORKOUTS THAT WOULD WORK TODAY

Below are SUGGESTIONS of what you COULD add if you have the desire or time. It is not intended that you add more than ONE of them. And it is not necessary for you to add any of them at all! Just a few more tools for those interested.

PRE(best before main workout): OLY
EITHER(can be warm up or finisher): GYMNASTICS
SWAP(skip the main workout and do one of these instead): SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, PIGEON STRETCH
POST: CHEST OPENER, SCIATICA/PIRIFORMIS

PROGRAM A

PROGRAM A

WARM UP
Total Body Dumbbell Warm Up

WORKOUT

8 Rounds

10 Push Up + Pull Across
5 Dumbbell Lungesters

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

RX+ Men/Women: 10 Rounds (Goal Time the Same)

Score: Total Time

Goal: 12-16 Min

Set yourself up for 1:30-2:00 per round. The push up + pull across is definitely going to slow down as the workout progresses so keep that in mind. Choose a load that you can do the 5 lungesters in a minute or less. For heavier dumbbells you can always do a single DB version.

PUSH UP + PULL ACROSS

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

If you don't have something for the "pull across" - do push up tap+tap with this version.

DUMBBELL LUNGESTER

Begin with the dumbbells on the shoulders with the elbows in front. You may perform the lunges portion as reverse stepping or forward stepping. Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the forward knee to cave in. Keep the belly tight and chest up. You will perform a lunge on each side.

AND THEN

Put the feet at shoulder-width apart. Heels down. Dumbbells still at the shoulders with the elbows high. Reach the butt back and down. Keep the heels down and drive the knees out. Keep the chest up and belly tight. Get the butt lower than the knees at the bottom. Drive up hard and fast out of the squat. Pop the dumbbells off of the shoulders. Keep the belly tight and press the dumbbells straight up to lock out - finishing with the biceps by the ears!

Customize with 2 weighted step ups + 1 thruster for each lungester rep if step ups feel better than lunges.

PROGRAM B

PROGRAM B

WARM UP
General Barbell Warm Up

WORKOUT

8 Rounds

10 Push Up + Pull Across
5 Barbell Lungesters

RX Men: 75-95# / 40-50# DB
RX Women: 55-65# / 25-35# DB

RX+ Men/Women: 10 Rounds (Goal Time the Same)

**If you don't have something for the "pull across" - do push up tap + tap with this version

Score: Total Time

Goal: 12-16 Min

Set yourself up for 1:30-2:00 per round. The push up + pull across is definitely going to slow down as the workout progresses so keep that in mind. Choose a load that you can do the 5 lungesters in a minute or less.

PUSH UP + PULL ACROSS

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

If you don't have something for the "pull across" - do push up tap + tap with this version.

BARBELL LUNGESTER

Start with the bar on the shoulders with the elbows in front. You may perform the lunges portion as reverse stepping or forward stepping. Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the forward knee to cave in. Keep the belly tight and chest up. You will perform a lunge on each side.

AND THEN

Put the feet at shoulder width apart. Heels down. Barbell still at the shoulders with the elbows high. Reach the butt back and down. Keep the heels down and drive the knees out. Keep the chest up and belly tight. Get the butt lower than the knees at the bottom. Drive up hard and fast out of the squat. Pop the barbell off of the shoulders. Move your face out of the way. Keep the belly tight and press the barbell straight up to lock out - finishing with the biceps by the ears! Rib cage down and belly tight.

Customize with 2 front rack step ups + 1 thruster for each lungester rep if step ups feel better than lunges.

PROGRAM C

PROGRAM C

WARM UP
Sandbag General Warm Up

WORKOUT

8 Rounds

10 Push Up + Lateral Drag
5 Sandbag Lungesters

Suggested Sandbag Loading:

Men: 50-70#
Women: 25-45#

RX+ Men/Women: 10 Rounds (Goal Time the Same)

Score: Total Time

Goal: 12-16 Min

Set yourself up for 1:30-2:00 per round. The push up + lateral drag is definitely going to slow down as the workout progresses so keep that in mind. The lungesters should take a minute or less. For heavier bags you may need to adjust the reps.

PUSH UP + LATERAL DRAG

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

SANDBAG LUNGESTER

Start with the bag on the biceps with the elbows high. You may perform the lunges portion as reverse stepping or forward stepping. Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the forward knee to cave in. Keep the belly tight and chest up. You will perform a lunge on each side.

AND THEN

Put the feet at shoulder width apart. Heels down. Sandbag still on the biceps with the elbows high. Reach the butt back and down. Keep the heels down and drive the knees out. Keep the chest up and belly tight. Get the butt lower than the knees at the bottom. Drive up hard and fast out of the squat. Pop the sandbag up, move your face out of the way. Keep the belly tight and press the bag straight up to lock out - finishing with the biceps by the ears! Rib cage down and belly tight.

Customize with 2 sandbag step ups + 1 sandbag thruster for each lungester rep.

MAMA MODIFICATIONS

PUSH UPS - If you notice coning/doming in the plank position or if you find yourself straining to breathe or bearing down forcefully into your belly or pelvic floor, sub an elevated push up + taps, Bear Pose DB Drag, sub floor press, or bench press.

LUNGESTERS - 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. Option to sub: Thrusters, Weighted Step Ups, Weighted Lateral Step Ups, Lunge + Lunge + Air Squat, Goblet/DB Squat

210129_DailyDemo

210129_Customizations

ACCESSORY WORKOUTS THAT WOULD WORK TODAY

Below are SUGGESTIONS of what you COULD add if you have the desire or time. It is not intended that you add more than ONE of them. And it is not necessary for you to add any of them at all! Just a few more tools for those interested.

PRE(best before main workout): OLY - POWER
POST(best after the main workout): BUTTS AND GUTS - SUNS OUT GUNS OUT
SWAP(skip the main workout and do one of these instead): ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, COUCH STRETCH
POST: HIPS 2.0, CALVES/ANKLES

PROGRAM A

PROGRAM A

WARM UP
Full Body Dynamic Warm Up

WORKOUT

16 Minute AMRAP
(As Many Rounds and Reps as Possible in 16 Minutes)

42 Double Unders/DB Hop Overs
29 KB/DB Swings
16 Burpees

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

No RX+ today - just get more rounds!

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 3-4 Rounds

** You might be able to get INTO the 5th round - but finishing it would be legit.

So it's a round every 4-5 minutes on this one. Choose a load on the swings you can complete 29 reps in 2-3 sets the whole way through. They should take 1:00-1:30. Choose a burpee variation you can complete all 16 reps in 1:00-2:00 the whole way!

DOUBLE UNDERS

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

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

KB/DB 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.

BURPEES

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

You can also customize to a no push up or elevated burpee.

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.

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.

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

210130_DailyDemo

210130_Programs

210130_Customizations

Please notice that the number of rounds and how it's laid out is different for the barbell version today.

ACCESSORY WORKOUTS THAT WOULD WORK TODAY

Below are SUGGESTIONS of what you COULD add if you have the desire or time. It is not intended that you add more than ONE of them. And it is not necessary for you to add any of them at all! Just a few more tools for those interested.

EITHER(can be warm up or finisher): GYMNASTICS
SWAP(skip the main workout and do one of these instead): ENDURANCE

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

PROGRAM A

PROGRAM A

WARM UP
Total Body Dumbbell Warm Up
Running Warm Up

WORKOUT

5 Rounds

12 Single Arm Strict Press Right
12 Single Arm Alternating Step Ups (DB in RIGHT hand)
Run 200 Meters
12 Single Arm Strict Press Left
12 Single Arm Alternating Step Ups (DB in LEFT hand)
Run 200 Meters

RX Men: 40# DB
RX Women: 25# DB

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

Suggest Box Height:

Men: 20-24"
Women: 16-20"

Score: Total time

Goal: 20-25 Min

You're shooting for 4-5 minute rounds. Choose a weight for the press and step up that you can get the reps done in :30-:45 for each set of 12 reps.

For the single arm strict press you will have a dumbbell in one hand at the shoulder. Feet are between hip and shoulder width apart, even if performed seated. Keep the rib cage down as you press the DB straight up until your arm is fully extended overhead with your bicep next to your ear. Bring the dumbbell all the way down to the shoulder each time.

For these step ups you will hold a dumbbell at your waist in only one hand for all 12 reps. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. Stand up all the way at the top of the box and make sure both feet are planted. Alternate FEET every rep (but not hands).

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

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

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

PROGRAM B

PROGRAM B

WARM UP
General Barbell Warm Up
Running Warm Up

WORKOUT

10 Rounds

8 Barbell Strict Shoulder Press
12 Alternating Back Rack Step Ups
Run 200 Meters

RX Men: 75#
RX Women: 55#

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

Suggest Box Height:

Men: 20-24"
Women: 16-20"

Score: Total time

Goal: 20-25 Min

You're shooting for 2:00-2:30 rounds. Choose a weight for the press and step up that you can get the reps done in :30-:45 each.

Consider going straight into the back rack from the finished position of the last press!

The bar starts on the front of the shoulders with a full grip and elbows slightly in front. Feet roughly between hip and shoulder width. Heels down. Butt squeezed. Chest up and belly tight. Using no momentum from the lower body you will move the face out of the way, press the bar straight up, move the head back to neutral and finish completely locked out with the biceps by the ears. Upper back is pressing up into the bar and the bar is over the middle of the body.

Lower by bringing the elbows in front and moving the face back out of the way. Absorb with the knees if you need to but you cannot use any of that knee bend to feed the next rep.

For the step ups you will have the barbell on your back. Height for step up should be 22-24" for Men and 18-20" for women. If you can make that happen and it is a safe and challenging but comfortable height for you - go for it! Otherwise, lower the height of the box or switch to lunges.

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

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

PROGRAM C

PROGRAM C

WARM UP
Total Body Dumbbell Warm Up

WORKOUT

5 Rounds:

12 Single Arm Strict Press Right
12 Single Arm Alternating Step Ups (DB in RIGHT hand)

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

12 Single Arm Strict Press Left
12 Single Arm Alternating Step Ups (DB in LEFT hand)

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

RX Men: 40# DB
RX Women: 25# DB

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

Suggest Box Height:
Men: 20-24"
Women: 16-20"

**Can also do the 10 Round Barbell Version seen in Program B with the bike/row. (250M Row / 15 Cal Bike Men / 11 Cal Bike Women)

Score: Total time

Goal: 20-25 Min

You're shooting for 4-5 minute rounds. Choose a weight for the press and step up that you can get the reps done in :30-:45 for each set of 12 reps.

For the single arm strict press you will have a dumbbell in one hand at the shoulder. Feet are between hip and shoulder width apart, even if performed seated. Keep the rib cage down as you press the DB straight up until your arm is fully extended overhead with your bicep next to your ear. Bring the dumbbell all the way down to the shoulder each time.

For these step ups you will hold a dumbbell at your waist in only one hand for all 12 reps. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. Stand up all the way at the top of the box and make sure both feet are planted. Alternate FEET every rep (but not hands).

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

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

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

TEAM VERSION

TEAM VERSION

WARM UP
Total Body Dumbbell Warm Up
Running Warm Up

WORKOUT

In Teams of 2 Complete:

3 Rounds

40 Single Arm Strict Press Right (Combined)
40 Single Arm Alternating Step Ups (Combined)

Run 400 Meters (Together)

40 Single Arm Strict Press Left (Combined)
40 Single Arm Alternating Step Ups (Combined)

Run 400 Meters (Together)

On the COMBINED Reps Only one person my work at a time.

Run TOGETHER.

RX Men: 40# DB
RX Women: 25# DB

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

Suggest Box Height:

Men: 20-24"
Women: 16-20"

Score: Total time

Goal: 27-35 Min

You're shooting for each round to take 9:00-11:40! Don't go to failure on the presses - switch frequently to stay consistent on those! Each partner should shoot to work for 1 minute at a time on the step ups!

For the single arm strict press you will have a dumbbell in one hand at the shoulder. Feet are between hip and shoulder width apart, even if performed seated. Keep the rib cage down as you press the DB straight up until your arm is fully extended overhead with your bicep next to your ear. Bring the dumbbell all the way down to the shoulder each time.

For these step ups you will hold a dumbbell at your waist in only one hand for all 12 reps. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. Stand up all the way at the top of the box and make sure both feet are planted. Alternate FEET every rep (but not hands).

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

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

For the 400m run, you're working with 2:00-2:30. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - perform 2 minutes of double/single unders, mountain climbers or toe taps to a low target.

MAMA MODIFICATIONS

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

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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WARM UP
Lower Body Barbell Warm Up

WORKOUTS

7 Rounds

7 x Through the Complex:
1 Reverse Lunge Left
1 Reverse Lunge Right
1 Good Morning

Then

6 Reps Around the World

Score is weight used for the complex.

So you will go through the complex of lunge, lunge, good morning - 7 times. Then you will place the bar down and do 6 Around the Worlds. (3 Each way alternating). Then you will do that all again 6 more times for a total of 7 rounds.

On the lunge, make sure you take a big step back, touch the back knee - drive through the front heel.

On the Good Morning, only a slight bend in the knee - keep the back flat and hinge at the hip. Squeeze the butt to stand up.

Only hinge as far as you can keep the back completely flat. This will have a lot to do with midline strength as well as hamstring flexibility.

The complex CAN be done with a dumbbell but we recommend only ONE DB at the chest (goblet style) and to be very mindful of keeping your belly tight in the good mornings since the weight will be in the front of your body (rather than on your back)!

For the Around the World reps - you could also call this like a hanging windshield wiper. Press down on the bar and lean back slightly as you bring your (straight) legs to one side - then in an arcing motion up in front of your face and control down the other side.

These are HARD. If needed you can do these with just the knees or do a windshield wiper with a single dumbbell or plate held over the chest on the ground.

8 Min AMRAP

16 Russian Swings
8 Sit Up to Stand with DB or MB

Use a KB that is heavy for you on the swing.

Idea Weight for Sit to Stand:

Men 15-25 lb
Women 10-20 lb

May also be done with a light dumbbell or plate.

Even though this is an AMRAP, make sure you are really focusing on quality movement.

For the Russian Swing - really focus on keeping the belly tight and squeezing the cheeks at the top. Only need to swing the bell to eye level so go HEAVY - whatever that means for YOU!

For the sit up to stand - touch the ball or DB behind you - perform a sit up and bring that all of the way to standing with the ball or db overhead.

If you are unable to come all of the way up to standing - customize to 12 weighted sit ups per round.

MAMA MODIFICATIONS

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

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

AROUND THE WORLD - This movement can put A LOT of pressure on the core and pelvic floor. If you feel confident with your core and pelvic floor health you can always try fewer reps, smaller range of motion, or modify to lying on the ground to notice and manage any symptoms. You can also SUB: Functional Progressions (Choose any from 1-4), DB Windmills, Ball Slams, KB Swings, Overhead Plate Hold/March, Pallof Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Side Plank Step Throughs, Heel Taps, Goblet Hold/Squat,Waiter Walks or any other movement from the Core Section of the Mama Mods Movement Library.

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
Sandbag General Warm Up

WORKOUT

2 Rounds

50 Sandbag Squats with Bag on Right Shoulder
50 Sandbag Hop Overs
50 Alternating Sides Sandbag Slams
50 Sandbag Hop Overs
50 Sandbag Squats with Bag on Left Shoulder
50 Sandbag Hop Overs

Suggested Sandbag Loading:

Men: 50-70#
Women: 25-45#

Score: Total Time

Goal: 22-28 Min

Shoot to knock out each set of squats in 2:00-2:30, hop overs in :45-1:00, and slams in 3:00-3:30. If the weight of your sandbag is going to have you going way over these time frames, drop the reps to 35-40!

For the Sandbag Squat you will power clean from the floor to your shoulder then adjust the bag to rest on one shoulder (be sure to switch sides on the second set of squats each round). The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all of the way up at the top.

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

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

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

Set up and bring the bar to your left shoulder and repeat. Each slam counts as 1 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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WARM UP
Squat Warm Up
Shoulder Warm Up

WORKOUT

Back Squat (4 x 6 (Perform 6 reps Every Other Min for 8 Min))

These should be done at the same load, roughly 70-80% of your 1RM. If you don't know your 1 rep max, pick something that those final reps on the final set will be very challenging but you can maintain correct form.

At 0:00, you'll perform 6 reps then rest until 2:00. At that point, you'll perform another 6 reps, then again at 4:00 and 6:00.

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

Bench Press (4 x 6 (Perform 6 reps Every Other Min for 8 Min))

These should be performed at the same load for all 4 sets so warm up to your working weight before starting the clock. Go a little lighter if you do not have a spotter. Ideally this is around 70% of your one rep max.

At 0:00, you'll perform 6 reps then rest until 2:00. At that point, you'll perform another 6 reps, then again at 4:00 and 6:00.

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.

4 Rounds of:

8 Bulgarian Split Squats (Left leg forward)
8 Bulgarian Split Squats (Right leg forward)
8 Tempo Push Ups (Tempo = 41X1)

Idea for loading: If you are new to these, start light and add load as you get more comfortable.

No matter what they should be relatively light. The upper limit that should be used for most folks is:

Men: 75-95# Barbell or 40-50# DBs in each hand.

Women: 45-65# Barbell or 25-35# DBs in each hand.

Goal: Keep your torso upright in the split squats and maintain the tempo for every push up!

Choose a variation and load that you can perform all reps unbroken.

For the Bulgarian Split Squats, you can either have a barbell on your back rack, hold a pair of dumbbells at your shoulders or hanging by your sides.

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

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

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

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

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

For the tempo push ups, it is a 4 second descent to a hover 1 inch from the floor for 1 second. Push back up with max power then pause for a second at the top before starting the next rep.

Keep your body in a rigid position. Squeeze your butt, your thighs and your abs the whole time.