210223_Demo

210223_Programs

210223_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: MORNING COFFEE, SPINE STRENGTHENING
POST: HIP FLEXORS & PSOAS STRETCH, POSTERIOR CHAIN RELEASE

---

PROGRAM A

PROGRAM A

WARM UP
LOWER BODY DUMBBELL WARM UP
PULL UP WARM UP

WORKOUT

4 Rounds

Run 200 Meters
10 Toes to Bar
15 DB Deadlifts
Run 200 Meters

Rest 1 Minute Between Rounds

Suggested Weight:
Men: 40-50# DBs
Women: 25-35# DBs

Extra Challenge:
Men/Women: 15 Toes to Bar

Score: Slowest Round ONLY

Goal: 3:00-4:30

COACHES NOTES
You're looking at at most 2 minutes of running which leaves about 1:30-2:30 for the toes to bar and deadlifts. Choose a variation on the toes to bar you can complete 10 reps in 1-2 sets. They should take no more than 45 seconds. The deadlifts are relatively light but 15 reps at a time is going to add up. You should be able to complete them in 1-2 sets every time. Make sure that you are keeping your chest up and belly tight as you lower the dumbbells to the floor on each rep.

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

CUSTOMIZATIONS
1 minute of:
Double/Single Unders
Low Step Ups
Mountain Climbers
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. Make sure you keep that active shoulder position as you lower your feet back down and behind you.

CUSTOMIZATIONS
V-Ups
Alternating V-Ups
Knee-Ups
Supine Toe Touches
Weighted Sit Ups
Regular Sit Ups

MAMA MODIFICATIONS
Eye-level Swings
Ball Slams
Deadbugs
(Check out the mama mods on Members-Only for more options!)

DEADLIFT
The DBs will start on the ground. Feet are under the hips. Heels are down. Hips and knees are bent. Hands and grip are outside of the legs. Arms are straight. Chest is up. Belly tight. Back flat! To lift the DBs drive your heels into the ground and lift your chest. Keep arms straight, chest up and belly tight as you stand all the way up at the top.

To lower - send your butt back. Keep your chest lifted and belly tight. Keep those heels down. Once the DBs go below your knees, re-bend them and bring the DBs back to the starting position under control. Only one head of each dumbbell needs to touch at the bottom!

CUSTOMIZATIONS
Lighter weight
Sumo Deadlifts

PROGRAM B

PROGRAM B

WARM UP
LOWER BODY BARBELL WARM UP
PULL UP WARM UP

WORKOUT

4 Rounds

Run 200 Meters
10 Toes to Bar
15 Deadlifts
Run 200 Meters

Rest 1 Minute Between Rounds

Suggested Weight:
Men: 135-155#
Women: 85-105#

Extra Challenge:
Men: 175# / 15 Toes to Bar
Women: 125# / Toes to Bar

Score: Slowest Round ONLY

Goal: 3:00-4:30

COACHES NOTES
You're looking at at most 2 minutes of running which leaves about 1:30-2:30 for the toes to bar and deadlifts. Choose a variation on the toes to bar you can complete 10 reps in 1-2 sets. They should take no more than 45 seconds. Choose a load on the deadlifts that you can complete 15 reps in 1-2 sets every time. Make sure that you are keeping your chest up and belly tight as you lower the bar to the floor on each rep.

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

CUSTOMIZATIONS
1 minute of:
Double/Single Unders
Low Step Ups
Mountain Climbers
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. Make sure you keep that active shoulder position as you lower your feet back down and behind you.

CUSTOMIZATIONS
V-Ups
Alternating V-Ups
Knee-Ups
Supine Toe Touches
Weighted Sit Ups
Regular Sit Ups

MAMA MODIFICATIONS
Eye-level Swings
Ball Slams
Deadbugs
(Check out the mama mods on Members-Only for more options!)

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

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

CUSTOMIZATION
Lighter weight

PROGRAM C

PROGRAM C

WARM UP
LOWER BODY BARBELL WARM UP
PULL UP WARM UP

WORKOUT

4 Rounds

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

10 Toes to Bar
15 Deadlifts

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

Rest 1 Minute Between Rounds

Suggested Weight:
Men: 135-155#
Women: 85-105#

Extra Challenge:
Men: 175# / 15 Toes to Bar
Women: 125# / Toes to Bar

Score: Slowest Round ONLY

Goal: 3:00-4:30

COACHES NOTES
You're looking at at about 2 minutes of bike or row which leaves about 1:30-2:30 for the toes to bar and deadlifts. Choose a variation on the toes to bar you can complete 10 reps in 1-2 sets. They should take no more than 45 seconds. Choose a load on the deadlifts that you can complete 15 reps in 1-2 sets every time. Make sure that you are keeping your chest up and belly tight as you lower the bar to the floor on each rep.

BIKE/ROW
You're working with a minute or less for each 250m/15cal interval. 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. Make sure you keep that active shoulder position as you lower your feet back down and behind you.

CUSTOMIZATIONS
V-Ups
Alternating V-Ups
Knee-Ups
Supine Toe Touches
Weighted Sit Ups
Regular Sit Ups

MAMA MODIFICATIONS
Eye-level Swings
Ball Slams
Deadbugs
(Check out the mama mods on Members-Only for more options!)

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

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

CUSTOMIZATION
Lighter weight

MAMA MODIFICATIONS

Run/Jog

To manage or 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.

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, DB Windmills, Overhead Plate Hold/March, Pallof Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Side Plank Step Throughs, Heel Taps, Goblet Hold/Squat, or Waiter Walks. See MAMA MODS MOVEMENT LIBRARY FOR DEMOS.

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.

Alt V-Up

This movement is a big demand for the core and pelvic floor and for the most part, is 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, with knees bent, just arms, or just legs. However you can also always sub one of the following movements: Any of the Functional Progressions, Ball Slams, Heel Taps, KB Swings, 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.

Weighted Crunch/Sit Up

Functional Progressions (1-4) would be great here! Visit the Members Only Warm Up videos for demos. We especially love the Banded Crossover version of Functional Progression 1! You can also try Overhead Plate Hold/March, Farmer Carry March, Palloff Press, Dumbbell Windmill, Banded Woodchop. Visit the Mama Modifications Movement Library for Demos!

210224_Demo

210224_Programs

210224_Customizations

Take note of different scoring 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): GYMNASTICS
 POST(best after the main workout): BUTTS & GUTS

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, COUCH STRETCH
POST: NECK AND SHOULDER RELIEVER, HIPS 2.0

---

PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

20 Min EMOM
(Every Minute on the Minute for 20 Minutes)

Min 1: 15 DB Shoulder to Overhead
Min 2: 15 KB/DB Swings

Suggested Weight:
Men: 40# DBs / 40-55# KB/DB
Women: 25# DBs / 25-35# KB/DB

Extra Challenge:
Men: 50# DBs (SH to OH)
Women: 35# DBs (SH to OH)

Score: Enter 20 if you completed each minute without having to modify reps. If you miss a minute or lowered reps - just put the last minute at which you were able to complete all the reps.

Goal: Don't worry too much about this today. Pick something challenging but that you think will allow you to finish the EMOM.

COACHES NOTES
The goal is to get through all 20 minutes with all 15 reps performed in each minute. Your shoulders are definitely going to be feeling this one! Set yourself up so that you'll have a 10-15 second break between each minute. Choose a load you can complete the 15 reps in 1-2 sets the whole way. Remember, it is 10 rounds of each, that's 150 shoulder to overhead and 150 swings. Using the appropriate load and focusing on solid movement is essential!

SHOULDER TO OVERHEAD
You have the option of strict press, push press or push jerks, although strict press is not recommended. Set up for the push press with the dumbbells on your shoulders and elbows high. Feet hip to shoulder width apart. Chest up, belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the DBs pop up off the shoulders, press straight up to lock out.

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

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

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

CUSTOMIZATION
Lighter Weight

KB/DB SWING
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!

CUSTOMIZATIONS
Eye-level Swings

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP

WORKOUT

20 Min EMOM
(Every Minute on the Minute for 20 Minutes)

Min 1: 15 Shoulder to Overhead
Min 2: 15 KB/DB Swings

No specific weight today. Choose a weight for the shoulder to overhead that will challenge you but you think you'll be able to make it through.

Suggested range: Men: 75-135#. Women: 45-95#

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

Score: Weight Used for the Shoulder to Overhead

Goal: Pick something challenging, but that you think will allow you to finish the EMOM.

COACHES NOTES
The goal is to get through all 20 minutes with all 15 reps performed in each minute. Your shoulders are definitely going to be feeling this one! Set yourself up so that you'll have a 10-15 second break between each minute. Choose a load you can complete the 15 reps in 1-2 sets the whole way. Remember, it is 10 rounds of each, that's 150 shoulder to overhead and 150 swings. Using the appropriate load and focusing on solid movement is essential!

SHOULDER TO OVERHEAD
You have the option of strict press, push press or push jerks, although strict press is not recommended. Set up for the push press with the bar on your shoulders and elbows high. Feet hip to shoulder width apart. Chest up, belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the bar pops up off the shoulders, press straight up to lock out.

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

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

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

KB/DB SWING
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!

CUSTOMIZATIONS
Eye-level Swings

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

20 Min EMOM
(Every Minute on the Minute for 20 Minutes)

Min 1: 15 Sandbag Shoulder to Overhead
Min 2: 15 KB/DB Swings

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

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

Score: Enter 20 if you completed each minute without having to modify reps. If you miss a minute or lowered reps - just put the last minute at which you were able to complete all the reps.

Goal: Don't worry too much about this today. Pick something challenging but that you think will allow you to finish the EMOM.

COACHES NOTES
The goal is to get through all 20 minutes with all 15 reps performed in each minute. Your shoulders are definitely going to be feeling this one! Set yourself up so that you'll have a 10-15 second break between each minute. Choose a load you can complete the 15 reps in 1-2 sets the whole way. Remember, it is 10 rounds of each, that's 150 shoulder to overhead and 150 swings. Using the appropriate load and focusing on solid movement is essential!

If you are using a heavier bag and adjusting the weight is not realistic, consider lowering the reps to 10, or something you can complete in 1-2 sets in :45-:50.

SHOULDER TO OVERHEAD
You have the option of strict press, push press or push jerks, although strict press is not recommended. Set up for the push press with the bag on your biceps and elbows high. Feet hip to shoulder width apart. Chest up, belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the bag pops up off the arms, press straight up to lock out.

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

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

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

CUSTOMIZATIONS
Lower the reps
Shoulder to Shoulder Push Press

KB/DB SWING
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!

CUSTOMIZATIONS
Eye-level Swings

MAMA MODIFICATIONS

Overhead Press

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

KB Swing

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

210225_Demo

210225_Programs

210225_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): SOGO
EITHER(can be warm up or finisher): BUTTS & GUTS
  SWAP(skip the main workout and do one of these instead): SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: COOL DOWN FLOW, SHOULDER STRETCH

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PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP
PULL UP WARM UP

WORKOUT

6 Wall Walks

then

10 Rounds
6 DB Front Squats
6 Pull Ups

then

6 Wall Walks

Strict Pull Up Option:
3-5 Strict Pull Ups Per Round

**Can also use your sandbag for this version!

Suggested Weight:
Men: 40-50# DBs
Women: 25-35# DBs

Extra Challenge:
Increase all reps to 8 (including wall walks)

Score: Total Time

Goal: 8-13 Min

COACHES NOTES
Think of the wall walks as a buy in to the meat of this workout which is the squats and pull ups. Of course you've got another 6 wall walks to cash out at the end too! Choose a variation that you can complete those in 2 minutes or less each time. Focus on keeping your belly really tight while still breathing, especially on the last 6.

The rounds of squats and pull ups are going to go quick. Choose a variation on the pull ups you can complete 6 reps unbroken most if not all the way. You could also intentionally break them up into 2 sets with just long enough to shake out the grip each time. Each round of 6 squats and 6 pull ups should be under a minute each time.

WALL WALK
Set up in the bottom of a push up with feet against the wall. Walk your feet up the wall as you press to the top of a push up then back toward the wall. Keep your belly tight and do not overarch you back. Touch your chest to the wall then walk your hands out and feet down to the floor. Focus on always pushing the floor away from you.

Don't slide or flop!

CUSTOMIZATIONS
Pike Ups
4 Push Up + Taps for every 1 Wall Walk
Inchworms

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

CUSTOMIZATIONS
Go Lighter
Goblet Squat

PULL UPS
You have the option of strict, kipping, butterfly pull ups, or choose one of the customizations below. Grip the bar a little wider than shoulder width. Fire up the lats by drawing the shoulders down away from the ears. Keep the belly tight. Make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top! If you choose to use a band, stay in control and avoid the bounce out of the bottom.

CUSTOMIZATIONS
TRX/Ring Row
Supine Row
Bent Over Row
Banded Pull Ups

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP
PULL UP WARM UP

WORKOUT

6 Wall Walks

then

10 Rounds
6 Barbell Front Squats
6 Pull Ups

then

6 Wall Walks

Strict Pull Up Option:
3-5 Strict Pull Ups Per Round

Suggested Weight:
Men: 95-135#
Women: 65-85#

Extra Challenge:
Increase all reps to 8 (including wall walks)

Score: Total Time

Goal: 8-13 Min

COACHES NOTES
Think of the wall walks as a buy in to the meat of this workout which is the squats and pull ups. Of course you've got another 6 wall walks to cash out at the end too! Choose a variation that you can complete those in 2 minutes or less each time. Focus on keeping your belly really tight while still breathing, especially on the last 6.

The rounds of squats and pull ups are going to go quick. Choose a variation on the pull ups you can complete 6 reps unbroken most if not all the way. You could also intentionally break them up into 2 sets with just long enough to shake out the grip each time. Each round of 6 squats and 6 pull ups should be under a minute each time.

WALL WALK
Set up in the bottom of a push up with feet against the wall. Walk your feet up the wall as you press to the top of a push up then back toward the wall. Keep your belly tight and do not overarch you back. Touch your chest to the wall then walk your hands out and feet down to the floor. Focus on always pushing the floor away from you.

Don't slide or flop!

CUSTOMIZATIONS
Pike Ups
4 Push Up + Taps for every 1 Wall Walk
Inchworms

FRONT SQUAT
Bar starts on the shoulders with elbows high. Use a loose, fingertip grip if you need to. 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!

Make sure that the elbows stay high and the bar rests on the shoulder the entire time. Stand all the way up at the top.

CUSTOMIZATION
Go lighter

PULL UPS
You have the option of strict, kipping, butterfly pull ups, or choose one of the customizations below. Grip the bar a little wider than shoulder width. Fire up the lats by drawing the shoulders down away from the ears. Keep the belly tight. Make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top! If you choose to use a band, stay in control and avoid the bounce out of the bottom.

CUSTOMIZATIONS
TRX/Ring Row
Supine Row
Bent Over Row
Banded Pull Ups

PROGRAM C

PROGRAM C

WARM UP
GENERAL BARBELL WARM UP
PULL UP WARM UP

WORKOUT

Glory Days Option!!

100 Foot Handstand Walk

then

10 Rounds
6 Barbell Front Squats
6 Pull Ups

then

100 Foot Handstand Walk

Strict Pull Up Option:
3-5 Strict Pull Ups Per Round

Suggested Weight:
Men: 95-135#
Women: 65-85#

Could also use your dumbbells or sandbag for this version.

Extra Challenge:
Increase reps in middle section to 8!

Score: Total Time

Goal: 9-14 Min

COACHES NOTES
Think of the handstand walks as a buy in to the meat of this workout which is the squats and pull ups. Of course you've got another 100 feet to cash out at the end too! The handstand walks should take 2:30 or less each time. Focus on keeping your belly really tight while still breathing, especially on the last 100 feet. If you can handstand walk but 100 feet is not realistic for the time window, shorten the distance to something more appropriate.

The rounds of squats and pull ups are going to go quick. Choose a variation on the pull ups you can complete 6 reps unbroken most if not all the way. You could also intentionally break them up into 2 sets with just long enough to shake out the grip each time. Each round of 6 squats and 6 pull ups should be under a minute each time.

HANDSTAND WALK
You should be pretty proficient with handstand walking on its own before attempting to do it in a workout. Plant your hands shoulder-width apart. Kick up to a handstand. Shift your weight into one hand as you step with the other. Be sure to press the planted hand into the floor and keep an active shoulder as you step. Remember to breathe!

CUSTOMIZATIONS
Shorten the distance
Handstand Shoulder Taps (1 Tap for every foot)

FRONT SQUAT
Bar starts on the shoulders with elbows high. Use a loose, fingertip grip if you need to. 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!

Make sure that the elbows stay high and the bar rests on the shoulder the entire time. Stand all the way up at the top.

CUSTOMIZATION
Go lighter

PULL UPS
You have the option of strict, kipping, butterfly pull ups, or choose one of the customizations below. Grip the bar a little wider than shoulder width. Fire up the lats by drawing the shoulders down away from the ears. Keep the belly tight. Make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top! If you choose to use a band, stay in control and avoid the bounce out of the bottom.

CUSTOMIZATIONS
TRX/Ring Row
Supine Row
Bent Over Row
Banded Pull Ups

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, Bear Crawl, or Shoulder Taps

DB/Back/Front/Air Squat

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

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.

210226_Demo

210226_Programs

210226_Customizations

#blamesalvi

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: SCIATICA/PIRIFORMIS, LOWER BACK RELEASE

---

PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

3 Rounds

30 DB Snatch
30 Single Arm Overhead Lunge (15 per side)
30 DB Hang Clean and Jerks

Suggested Weight:
Men: 40# DBs
Women: 25# DBs

Extra Challenge:
Men: 50# DBs
Women: 35# DBs

Score: Total Time

Goal: 16-22 Min

COACHES NOTES
270 total reps on this one today folks! To hit the goal, you'll need to maintain a pace of 5:20-7:20 per round. This workout involves a lot of shoulder stamina and stability so choose your weights wisely and break up the reps into smaller sets. Shoot for around 2 minutes or less per movement and you'll be good to go (it's okay if the hang clean and jerks creep into that 2:30 range). You should be able to complete the snatches and overhead lunges in 1-3 sets the whole way. The clean and jerks you might need to break up a bit more, think sets of 7-8 reps.

DUMBBELL POWER SNATCH
The dumbbell will start on the ground, feet on either side about shoulder width apart. Hinge at the hips and a bend at the knee. Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear. In the catch the heels are down, knees out, chest up. Stand to finish. Alternate hands with each rep. So for each set of 30 you end up doing 15 per side.

CUSTOMIZATIONS
Go Lighter
Dumbbell Hang Power Snatches

SINGLE ARM OVERHEAD LUNGES
You will only need one dumbbell, performing the reps with one arm locked out - bicep by the ear and then the other. Keep the belly tight and press up!!

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

Stand all of the way up between reps and alternate FEET with each lunge. Each time you step counts as one rep.

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

CUSTOMIZATIONS
Single Dumbbell Shoulder Racked Lunges
Single Dumbbell/Single Arm Shoulder Racked Lunges
Single Arm Dumbbell Step Ups

DUMBBELL HANG CLEAN & JERK
You will first deadlift the DBs to the waist. Your hands should be outside of the legs and the feet under the hips with the heels down. Arms are long and straight. You will dip by hinging at the hip slightly and bending the knees. From here you will basically jump (stand up hard and fast) and SHRUG to make the DBs weightless. Guide the weight UP the body by pulling the elbows high almost back behind you to keep the dumbbells close to the body (it's not a bicep curl). Pull YOURSELF down into a partial squat. Heels down, butt back, knees out, elbows high with the DBs on the shoulders, belly tight.

From here you will do a jerk. If you are tired, or this starts to feel heavy, you can stand and reset. If you are feeling good - it's more efficient to go straight into the jerk from the catch position of the clean. Stand up hard and fast to pop the weight off of the shoulders. Punch the DBs up as you press yourself back down underneath them. Land with the heels down, knees out. belly tight and the DBs locked out over the middle of your body - biceps by the ears. Stand to complete. Lower back to the hips for the next rep.

CUSTOMIZATIONS
Single Arm DB Hang Clean & Jerk
Single DB Hang Clean & Jerk
KB/DB Swing

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP

WORKOUT

3 Rounds

30 Power Snatch
30 Overhead Lunge
30 Hang Clean and Jerks

Suggested Weight:
Men: 75#
Women: 55#

Extra Challenge:
Men: 95#
Women: 65#

Score: Total Time

Goal: 18-24 Min

COACHES NOTES
270 total reps on this one today folks! To hit the goal, you'll need to maintain a pace of 6:00-8:00 per round. This workout involves a lot of shoulder stamina and stability so choose your weights wisely and break up the reps into smaller sets. Shoot for around 2-2:30 less per movement and you'll be good to go. Shoot for sets of 6-8 on the power snatches and hang clean & jerks. The overhead lunges should be completed in 1-3 sets.

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

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

CUSTOMIZATIONS
Go lighter
Hang Power Snatch

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

CUSTOMIZATIONS
Lighter Weight
Overhead Plate Lunges
Front Rack Lunges
Front Rack Step Ups

BARBELL HANG CLEAN & JERK
You will first deadlift the bar to the waist. Your hands should be outside of the legs and the feet under the hips with the heels down. Arms are long and straight. You will dip by hinging at the hip slightly and bending the knees. From here you will basically jump (stand up hard and fast) and SHRUG to make the bar weightless. Guide the bar UP the body by pulling the elbows high and outside. Pull YOURSELF down into a partial squat. Heels down, butt back, knees out, elbows high with the bar on the shoulders, belly tight.

From here you will do a jerk. If you are tired, or this starts to feel heavy, you can stand and reset. If you are feeling good - it's more efficient to go straight into the jerk from the catch position of the clean. Stand up hard and fast to pop the bar off of the shoulders. Move the face out of the way. Punch the bar up as you press yourself back down underneath it. Land with the heels down, knees out. belly tight and the bar locked out over the middle of your body. Stand to complete. Lower back to the hips for the next rep.

CUSTOMIZATIONS
Lighter Weight
KB/DB Swings

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

3 Rounds

30 Sandbag Ground to Overhead
30 Sandbag Overhead Lunges
30 Sandbag Hang Clean and Jerks

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

Score: Total Time

Goal: 16-22 Min

COACHES NOTES
270 total reps on this one today folks! To hit the goal, you'll need to maintain a pace of 5:20-7:20 per round. This workout involves a lot of shoulder stamina and stability so break up the reps into smaller sets and adjust the reps if working with a heavier bag. Shoot for around 2 minutes or less per movement and you'll be good to go (it's okay if the hang clean and jerks creep into that 2:30 range). You should be able to complete the ground to overheads and overhead lunges in 1-3 sets the whole way. The clean and jerks you might need to break up a bit more, think sets of 7-8 reps.

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!

CUSTOMIZATIONS
Reduce the reps if working with a heavier bag.
Sandbag Sumo Deadlift High Pulls

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

CUSTOMIZATIONS
Front Rack Lunges
Back Rack Step Ups

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

From here you will do a jerk. If you are tired, or this starts to feel heavy, you can stand and reset. If you are feeling good - it's more efficient to go straight into the jerk from the catch position of the clean. Stand up hard and fast to pop the sandbag off of the biceps. Move the face out of the way. Punch the sandbag up as you press yourself back down underneath it. Land with the heels down, knees out. belly tight and the sandbag locked out over the middle of your body. Stand to complete. Lower back to the hips for the next rep.

CUSTOMIZATIONS
Reduce Reps
Alternating Single Shoulder Hang Clean & Jerk

MAMA MODIFICATIONS

Power Clean

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

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.

Lunge

If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller step/less range of motion, or step up or forward instead of step back in the lunge lunge.

You can also try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Feel free to sub a squat or goblet squat for the lunges.

210227_Demo

210227_Programs

210227_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): BUTTS & GUTS
  SWAP(skip the main workout and do one of these instead): ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, HAMSTRINGS
POST: HIPS, CHEST OPENER

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PROGRAM A

PROGRAM A

WARM UP
RUNNING WARM UP
UPPER BODY DUMBBELL WARM UP

WORKOUT

4 Rounds:

Each Round Is:

On a 3 Min Clock:

Run 400 Meters
Max Reps DB Bent Over Rows

As soon as the clock hits 3 Min:

On a 3 Min Clock: (so until 6 Min)

Run 400 Meters
Max Reps Push Up + Pull Across

**So you do each part 4 times (or 24 total minutes of work)

**You may also choose to use your sandbag with this version as well!

Suggested Weight:
Men: 40# DBs
Women: 25# DBs

Extra Challenge:
Men: 50# DBs
Women: 35# DBs

Score: Total Reps of Bent Over Rows and Push Up + Pull Across from all 4 Rounds Combined

Goal: 110-160 Reps

COACHES NOTES
You're shooting for 28-40 reps per round! You'll definitely accumulate more reps from the bent over rows than from the push up + pull across. Aim to complete 18-24 rows and 10-16 push up + pull across per round!

It'll be tough to hit those numbers if your run is taking much longer than 2 minutes so be sure to shorten the distance if it's eating up a lot of your time on max reps.

If you choose to go with the sandbag for this one, swap out the Bent Over Rows for Bent Over Slams and you'll complete a Lateral Drag between Push Ups rather than a Pull Across!

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 - 2 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

CUSTOMIZATIONS
2 minutes of:
Double/Single Unders
Low Step Ups
Mountain Climbers
Toe Taps to a Low Target


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

CUSTOMIZATIONS
Supine Row
Single Dumbbell Bent Over Row
Single Arm Bent Over Row
Upright Row

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

CUSTOMIZATIONS
Knee Push Up + Pull Across
Push Up + Taps
Elevated Push Up + Taps

PROGRAM B

PROGRAM B

WARM UP
RUNNING WARM UP
UPPER BODY BARBELL WARM UP

WORKOUT

4 Rounds:

Each Round Is:

On a 3 Min Clock:

Run 400 Meters
Max Reps Barbell Bent Over Rows

As soon as the clock hits 3 Min:

On a 3 Min Clock: (so until 6 Min)

Run 400 Meters
Max Reps Push Up + Pull Across

**So you do each part 4 times (or 24 total minutes of work)

Suggested Weight:
Men: 95# BOR / 40-50# Pull Across
65# BOR / 25-35# Pull Across

Extra Challenge:
Men: 115# BOR
Women: 75# BOR

Score: Total Reps of Bent Over Rows and Push Up + Pull Across from all 4 Rounds Combined

Goal: 110-160 Reps

COACHES NOTES
You're shooting for 28-40 reps per round! You'll definitely accumulate more reps from the bent over rows than from the push up + pull across. Aim to complete 18-24 rows and 10-16 push up + pull across per round!

It'll be tough to hit those numbers if your run is taking much longer than 2 minutes so be sure to shorten the distance if it's eating up a lot of your time on max reps.

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 - 2 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

CUSTOMIZATIONS
2 minutes of:
Double/Single Unders
Low Step Ups
Mountain Climbers
Toe Taps to a Low Target

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

CUSTOMIZATIONS
Supine Row
Lighter Weight
Upright Row

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

CUSTOMIZATIONS
Knee Push Up + Pull Across
Push Up + Taps
Elevated Push Up + Taps

PROGRAM C

PROGRAM C

WARM UP
RUNNING WARM UP
UPPER BODY BARBELL WARM UP

WORKOUT

4 Rounds:

Each Round Is:

On a 3 Min Clock:

Row 500 Meters
or
Bike 30 Cal (Men) / 22 Cal (Women)
then
Max Reps Bent Over Rows

As soon as the clock hits 3 Min:

On a 3 Min Clock: (so until 6 Min)

Row 500 Meters
or
Bike 30 Cal (Men) / 22 Cal (Women)
Max Reps Push Up + Pull Across

**So you do each part 4 times (or 24 total minutes of work)

Suggested Weight:
Men: 95# BOR / 40-50# Pull Across
Women: 65# BOR / 25-35# Pull Across

Extra Challenge:
Men: 115# BOR
Women: 75# BOR

Score: Total Reps of Bent Over Rows and Push Up + Pull Across from all 4 Rounds Combined

Goal: 110-160 Reps

COACHES NOTES
You're shooting for 28-40 reps per round! You'll definitely accumulate more reps from the bent over rows than from the push up + pull across. Aim to complete 18-24 rows and 10-16 push up + pull across per round!

It'll be tough to hit those numbers if your row/bike is taking much longer than 2 minutes so be sure to shorten the distance or reduce the calories if they're eating up a lot of your time on max reps.

ROW/BIKE
You're working with 2:00-2:30. Shorten the distance/calories as needed to fit the time window.

CUSTOMIZATIONS
Shorten Distance
Reduce Calories

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

CUSTOMIZATIONS
Supine Row
Lighter Weight
Upright Row

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

CUSTOMIZATIONS
Knee Push Up + Pull Across
Push Up + Taps
Elevated Push Up + Taps

TEAM VERSION

TEAM VERSION

WARM UP
RUNNING WARM UP
UPPER BODY DUMBBELL WARM UP

WORKOUT

In Teams of 2 Complete:

4 Rounds:

Each Round is:

On a 4 Min clock:

Run 400 Meters (Together)
Max Reps Bent Over Rows (One person works at a time)

As soon as the clock hits 4 Min:

On a 4 Min clock:

Run 400 Meters (Together)
Max Reps Push Up + Pull Across (One person works at a time)

***So you perform each part 4 times - total of 32 min for the TEAM version.

Suggested Weight:
Men: 40# DBs
Women: 25# DBs

**Can also use barbell, sandbag, and/or row/bike options from other Program versions

Extra Challenge:
Men: 50# DBs
Women: 35# DBs

Score: Total Reps of Bent Over Rows and Push Up + Pull Across from all 4 Rounds and both Partners Combined

Goal: 250-350 Reps

COACHES NOTES
You're each shooting for 30-45 reps per round! You'll definitely accumulate more reps from the bent over rows than from the push up + pull across. Aim to complete 20-30 rows and 10-15 push up + pull across per round!

It'll be tough to hit those numbers if you or your partner's run is taking much longer than 2 minutes so be sure to shorten the distance if it's eating up a lot of your team's time on max reps.

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 - 2 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

CUSTOMIZATIONS
2 minutes of:
Double/Single Unders
Low Step Ups
Mountain Climbers
Toe Taps to a Low Target

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

CUSTOMIZATIONS
Supine Row
Single Dumbbell Bent Over Row
Single Arm Bent Over Row
Upright Row

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

CUSTOMIZATIONS
Knee Push Up + Pull Across
Push Up + Taps
Elevated Push Up + Taps

MAMA MODIFICATIONS

Run/Jog

To manage or 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.

Push Up

If you notice coning/doming in the plank position or if you find yourself straining to breathe or bearing down forcefully into your belly or pelvic floor, sub an elevated push up with hands on box, bench, wall, table, etc. or sub floor press, or bench press.

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 DUMBBELL WARM UP

WORKOUT

Part 1:

Every minute on the minute for 20 Minutes:

Min 1 - 12 Dumbbell Squats
Min 2 - 15 Rolling Hip Ups
Min 3 - 12 Dumbbell Lunges
Min 4 - 15 Weighted Sit Ups
Min 5 - Rest

Repeat 3 more times (4 Rounds Total)

Idea weight for Men: 40-60# Dumbbells
Idea weight for Women: 20-25# Dumbbells

Score: Don't worry about it too much. Just enter the weight of dumbbells you used and make a note in comments if you used a different weight for any of the components.

Goal: Give yourself 20 seconds or so rest at the end of each minute. But challenge yourself!

COACHES NOTES
So the way this one works is when the clock starts, you'll complete 12 squats then rest until the next minute starts. At that time, you'll do 15 rolling hips ups then rest till the next minute, so on and so forth until 20 minutes are up!

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

ROLLING HIP UPS
For the rolling hip ups, start sitting up and roll backwards onto your upper back/shoulders. As you roll back extend your legs straight up into the air. As you do this, push your hips straight up into the air to. Try to get your toes as close to the ceiling as possible.

DUMBBELL 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 with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 12 you end up doing 6 on each side.

WEIGHTED SIT UPS
You can do anything you want with your feet in the sit ups. What we are looking for is the weight touching the ground over your head at the bottom and either bringing it to your chest as you sit up or pressing up over your head at the top. Of course - lower the weight if necessary to keep moving.

If weighted sit ups aren't happening do regular sit ups without the weight.

Part 2:

5 Min AMRAP
20 Love Taps
30 Bicycle Crunches

No weight needed.

Score: Total Completed Rounds + Any Additional Reps

Goal: 2-3 Rounds +

COACHES NOTES
Cycle through 20 love taps and 30 bicycle crunches as many times as you can in 5 minutes!

LOVE TAPS
For Love Taps, sit up straight with legs extended out in front of you. You should have a dumbbell, kettlebell or even just a crack in the floor outside one of your ankles. Place your hands by your hips on the floor, use just fingertips if you need to. Without leaning back, pick up both legs and bring them up and over to the other side to tap the floor. Each tap = 1 rep.

BICYCLE CRUNCHES
For the bicycle crunches, you'll want to maintain a tucked hollow position on the floor. Pull your belly button down toward your spine and press your lower back into the floor. Raise your shoulders up off the ground. While you keep your left leg straight and hovering from the floor, draw your right knee up to your chest and try to touch it with your left elbow. Extend your right leg out and draw your left knee in. Each time one knee comes up is one rep.

MAMA MODIFICATIONS

DB/Back/Front/Air Squat

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

Weighted Crunch/Sit Up

Functional Progressions (1-4) would be great here! Visit the Members Only Warm Up videos for demos. We especially love the Banded Crossover version of Functional Progression 1! You can also try Overhead Plate Hold/March, Farmer Carry March, Palloff Press, Dumbbell Windmill, Banded Woodchop. Visit the Mama Modifications Movement Library for Demos!

Candle Stick Roll Downs

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

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 the most sense to swap.

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WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

60 Bear Complex Reps

10 Hop Overs every minute on the minute*

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

Score: Total Time

Goal: 12-16 Minutes

*Start Hop Overs at the 1:00 mark.

COACHES NOTES
The goal for this one would be to maintain a pace of 4-5 reps per minute. If you are working with a heavier bag, consider shooting for 3 a minute and lowering the total reps to 45-50. Make sure you are standing all the way up on the first part of the clean and the arms are locking out on both shoulder to overhead portions!

SANDBAG BEAR COMPLEX
You have a few options: You can do it as written - Squat Clean
- Thruster
- Back Squat
- Back Rack Thruster

OR

You can do:
- Power Clean
- Front Squat
- Push Press or Jerk
- Back Squat
- Push Press or Jerk

Do not RUSH through these reps. Get set up well for the clean. Keep the back flat and focus on a great clean (either version).

If you are doing a thruster, make sure the sandbag is on the shoulders/biceps, heels are down, knees are out. Feed the press with the drive from the legs.

When lowering onto the back - BE CAREFUL and absorb the catch with the knees! Then make sure you are reset before squatting.

Reach the butt back and down, keep the heels down and chest up. Feed the press with the leg drive for this thruster or push press/jerk too!

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!

**We did this workout back on 10/13/2019 if you want to go back and see what weight you used etc!

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WARM UP
SQUAT WARM UP

WORKOUT

Following a 30 minute clock:

0:00 - 5 Front Squats
- Add weight
3:00 - 5 Front Squats
- Add weight
6:00 - 5 Front Squats
- Add weight
10:00 - Max Reps Front Squats

Then Lower Weight

15:00 - 5 Shoulder Press
- Add weight
18:00 - 5 Shoulder Press
- Add weight
21:00 - 5 Shoulder Press
- Add weight
25:00 - Max reps Shoulder Press

Then Lower Weight

27:00 - 3 min AMRAP
Thrusters

Score: Put Heaviest weight for Front Squats

Please list weights for shoulder press / thruster / and reps for amrap + max sets in comments.

For these Front Squat and Shoulder Press sets, add load between each set. Take smaller jumps with the Shoulder Press. Make sure that you can get at least 5 reps in the max reps set but if you get more than 15, it's probably too light!

For the 3 minute AMRAP, it should be SUPER LIGHT. An empty barbell or even lighter dumbbells is perfect. Focus on good positions and focus on big sets rather than moving really fast. The idea is to spend as much time under tension as possible.

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.

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.

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

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

Enjoy!

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WARM UP
PULL UP WARM UP

WORKOUT

Warm Up/Skill

7 Rounds

3 Hollow Arch on Bar with Box Blocking Legs
5 Kip Swings

Watch video for best description of the box hollow/arch drill.

You will basically hang from the bar with a box or bench RIGHT in front of(like touching) your legs. Keeping the arms straight and engaging from the core, shoulders, and lats - press against the bar so that your body goes back. Point your toes forward so they stay in contact with the box. Hold for 1-2 seconds. Then pull THROUGH the bar so that your knees are in contact but toes are behind. Head and chest are in front of the bar. Arms are still straight. Hold for 1-2 seconds. Back and forth 3 total times per set.

Then you will either move the box or move to a different spot on the bar and complete 5 kip swings. This time no pause in the front or back. Pull Through, Push Back - 5 times.

7 Min AMRAP

2 Strict Pull Ups
3 Kipping Pull Ups

If you are CAPABLE of doing this unbroken (more than once) you will do the RX+ Version: All sets must be unbroken.

Score: Total Number of Completed Rounds + Any Additional Reps

Goal: Quality over Quantity

So you have some options for this. If you are able to do at least 5-7 sets unbroken (1 unbroken set being 2 strict + 3 kipping THEN drop down). Go for that. If you are unable to try doing 2 single strict pull ups and THEN 3 kipping pull ups or something like that.

If you need to go down to 1 strict + 3 kipping to get 5-7 rounds total. That is fine.

You can also do the strict part as a jump and slow lower or banded. You can also do the whole thing banded, or the whole thing jumping.

Find something that is difficult for you though and that you won't bang out more than 10-11 rounds or so.

For strict pull ups, you'll need to keep your whole body engaged and avoid using any momentum or swing. Grip the bar slightly wider than shoulder width and draw your shoulders down away from your ears. Arms should be completely straight. Squeeze your belly, your butt and your legs to create a tight position. Pull your body up until your chin is above the bar. Lower with control until arms are straight.

For the kipping pull ups, maintain the same rigid body position as the strict pull up but this time, use the kip swing to gain momentum in getting your chin over the bar!

4 Rounds

30 Seconds Hollow Plank
30 Seconds Rest
30 Seconds Weighted Hollow Hold
30 Seconds Rest

This part is 7 min 30 sec (not including the last 30 sec rest).

For the hollow plank you will start in the top of a push up position and spread the shoulders and contract the abs even more to find a hollow position. Make sure to keep the butt down. Try to hold for 30 but you can break up the 30 seconds into 15-15 seconds if you need to.

For the weighted hollow hold you will hold a LIGHT weight in your hands. Lie on your back and bring your hands all of the way above your head. Legs are straight. Contract the abs to press the lower back into the ground. Use the hip flexors and lower abs to raise the feet off of the floor keeping the legs as straight as possible. Raise the hands, arms, and shoulders off of the floor as well keeping the biceps by the ears.

You may break this into 15-15 or even 10-10-10. You may also want to do this weightless if you are having to break.

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!

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WARM UP
UPPER BODY DUMBBELL WARM UP

WORKOUT

Part 1:

Every 3 Min for 15 Min

12 Wide Floor Presses
15 Tempo Push Ups (Tempo=21X1)

**Tempo is 2 seconds down, 1 second hover, fast push up, 1 second hold at the top

Score: Weight used for Floor Press

Goal: Difficult but unbroken sets of 12

**Put in comments if you had to modify or lower the number of push ups per round.

So the way this one works is you'll perform the 12 wide floor presses and 15 tempo push ups when the clock starts then rest any remaining time until the next 3-minute window starts. Then repeat until 15 minutes are up!

The floor presses and ideally the push ups should be unbroken. Modify the push ups as needed because the tempo changes things a lot!

For the floor press - it is basically a bench press from the floor. Don't slam your elbows down. You will pause for like 1/4 second at the bottom each time!! But, for the wide grip, take your elbows out a little wider, 60-90°. Keep your palms facing in the direction of your feet for the entire press.

For the tempo push ups you will lower for 2 full seconds, hold at a hover just above the floor for one second then press up explosively. Take a one second pause at the top, then repeat.

Drop to your knees or do these elevated if you need to!

Part 2:

4 Rounds of:

20 second Overhead Plate Hold
rest 10 seconds
20 second 90° Plate Hold
rest 10 seconds

Men use 45-55# Plate
Women use 25-35# Plate

Just enter what weight you used and note if you were able to complete all holds for the whole 20 seconds!

Grab a plate and hold it overhead for the first 20 seconds. Squeeze your butt and your abs. Arms should be straight with biceps by ears.

For the second 20-second interval, hold the plate with your arms at a 90° angle. Keep your upper arms and elbows pinned to your sides and forearms parallel to the floor. Try to relax your shoulders down away from your ears.

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
GENERAL BARBELL WARM UP

WORKOUT

Part 1:

Every Other Min for 12 Min
(6 Sets Total)

3 Squat Cleans
2 Thrusters
1 Jerk

Rest 3 Min Before Part 2

Score: Heaviest Weight Used

Goal: Do the whole complex unbroken - heavy but with good movement!

COACHES NOTES
All sets should be heavy so be sure to warm up before starting the clock! Build up each set if your technique allows for it.

Perform all 6 reps without putting the bar down. Stand up out of the squat clean and then go into the thrusters. Lower to your shoulders after the 2nd thruster THEN hit the jerk!

SQUAT CLEAN
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.

THRUSTER
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.

JERK
Push Jerks start with bar on the shoulders in front of you, elbows high. Your feet are under your hips and your heels are down.

Dip keeping the heels down into a quarter squat. Keep the chest up. Stand up hard and fast. Drive the power from the legs into the bar.

As the bar travels up, push your body down to receive it with arms locked out overhead in a partial squat. Stand up all the way.

You could also go with a split jerk on this one.

Part 2:

Every Other Min for 12 Min:
(6 Sets Total)

1 Squat Clean
2 Thrusters
3 Jerks

Score: Heaviest Weight Used

Goal: Doing the whole complex without having to break

You may need to lower the weight for this part - or you may be able to use the same weight from Part 1. All depends on your overhead and pressing strength.

Street Parking Endurance is posted once a week, on Sunday! Add these in wherever makes sense for your schedule. These workouts are great for those looking to build a bigger engine through adding in work on the rower, bike or running!

It is important with ALL of these workouts to keep in mind not to mess up the intended paces to get a better score!! That is not what we are training with these!!

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

RUN VERSION

WARM UP
RUNNING WARM UP

WORKOUT

Run Version:

2 Rounds

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

Rest 3 Min

Idea here is to learn how to SPRINT under fatigue and then recover from the hard effort while still running.

Crush it.

Score is total time including rest!

COACHES NOTES
Moderate here means sustainable and not really too uncomfortable. Faster than a jog for sure, but comfortable.

During the 400, think of if you were in a race and needed to pass someone!

Run - No Measured Distance:

2 Rounds

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

Rest 3 Min

Idea here is to learn how to SPRINT under fatigue and then recover from the hard effort while still running.

Crush it.

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

COACHES NOTES
Moderate here means sustainable and not really too uncomfortable. Faster than a jog for sure, but comfortable.

During the 90-second sprint, think of if you were in a race and needed to pass someone!

ROW VERSION

Row Version:

2 Rounds

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

Rest 3 Min

Idea here is to learn how to SPRINT under fatigue and then recover from the hard effort while still running.

Crush it.

Score is total time including rest!

COACHES NOTES
Moderate here means sustainable and not really too uncomfortable. Faster than a jog for sure, but comfortable.

During the 500, think of if you were in a race and needed to pass someone!

BIKE VERSION

Bike Version:

2 Rounds

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

Rest 3 Min

Idea here is to learn how to SPRINT under fatigue and then recover from the hard effort while still running.

Crush it.

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

COACHES NOTES
Moderate here means sustainable and not really too uncomfortable. Faster than a jog for sure, but comfortable.

During the 90-second sprint, think of if you were in a race and needed to pass someone!

7 - Iris Demo

7 - Iris Programs

7- Iris Customizations

Welcome to Vault 2021 - Road to Olympus!

This is the workout of the day for Monday - but also the SEVENTH workout in the Street Parking Vault Challenge! Perform ANY VERSION (including SHIFT) of this workout and record your score before 2pm PST on Thursday - February 18 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): B&G
POST(best after the main workout): POWER
SWAP(skip the main workout and do one of these instead): ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, PIGEON STRETCH
POST: SI JOINT RELEASE, SCIATICA/PIRIFORMIS

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PROGRAM A

PROGRAM A

WARM UP
LOWER BODY DUMBBELL WARM UP
RUNNING WARM UP

WORKOUT

Dumbbell "IRIS"

Every 4 Minutes for 6 Rounds
(24 Minutes Total)

100 Meter Farmer Carry
10 DB Step Up Over
200 Meter Run

Rest remainder of 4 minutes each time

Suggested Weight Men: 40-55# DBs/KBs
Suggested Weight Women: 25-35# DBs/KBs

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

Extra Challenge Men/Women: Every 3 Minutes for 8 Rounds

Score: Slowest Round ONLY

Goal: 2:30-3:30

COACHES NOTES
Choose a weight for the farmer carry that you CAN go unbroken with but we encourage you to break the carry at the halfway point. You’ll want to try to preserve your grip for as long as possible, especially because the step up over will be demanding on the grip, too. Try to do the 10 step up overs without breaking. If later in the workout you need to break, set the dumbbells down on top of the box, shake it out, then get back to it.

FARMER CARRY
You will hold a dumbbell in each hand. Keep your chest up, shoulders back and belly tight. Take rest rather than allowing yourself to fall into a bad position.

For 100m, it should take about a minute. If it's much slower or you are breaking a lot, go to a single dumbbell and switch hands at the halfway point.

CUSTOMIZATIONS
1 Minute Farmer March
1 Minute of Low Farmer Step Ups (2 Stacked Plates)

DB STEP UP OVER
You can hold the dumbbells at your waist or on your shoulders. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. You may step off of the front if you are comfortable or turn around on top of the box and step off that way.

For the box height roughly 24" for fellas and 20" for ladies. If you don't have a box, use a bench, if you don't have a bench, you can step up on to a stair as you would a normal step up or use a stack of plates.

Nothing to step on at all? Sub lunges!

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

CUSTOMIZATIONS
Farmer Lunges
Unweighted Step Up Overs

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.

CUSTOMIZATIONS
1 Minute of:
Double Unders or Single Unders
Low Step Ups
Mountain Climbers
Toe Taps

PROGRAM B

PROGRAM B

WARM UP
SANDBAG LOWER BODY WARM UP
RUNNING WARM UP

WORKOUT

Plate/Sandbag "IRIS"

Every 4 Minutes for 6 Rounds
(24 Min Total)

100 Meter Plate/Sandbag Hug Carry
10 Plate Hug or Sandbag Step Up Overs
200 Meter Run

Rest remainder of 4 min each time

Suggested Weight Men: 45# Plate / 50-70# Sandbag
Suggested Weight Women: 25-35# Plate / 25-45# Sandbag

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

*You could also use a loaded bar in the back rack for Barbell Step Ups (NOT Over)

Sugested Weight Men: 75-95#
Suggest Weight Women 55-65#

Extra Challenge Men/Women: Every 3 Minutes for 8 Rounds

Score: Slowest Round ONLY

Goal: 2:30-3:30

COACHES NOTES
Choose a weight for the farmer carry that you CAN go unbroken with but we encourage you to break the carry at the halfway point. You’ll want to try to preserve your core stamina for as long as possible, especially because the step up over will be demanding on the core, too. Try to do the 10 step up overs without breaking. If later in the workout you need to break, set the object (plate or sandbag) down on top of the box, shake it out, then get back to it.

PLATE/SANDBAG HUG CARRY
Hold the plate or sandbag against your chest with your arms wrapped around. Keep your belly tight as you walk. Avoid leaning back, stand up tall. We recommend a Gable grip. Cup your hands like you are making two letter 'C's and hold them together. Draw your elbows back alongside your ribcage to keep the bag close to your body. Or grip your wrist with the opposite hand.

CUSTOMIZATIONS
1 Minute Object Hug March
1 Minute of Low Object Hug Step Ups (2 Stacked Plates)

PLATE HUG/SANDBAG STEP UP OVER
You can hug a plate at your chest - OR - hold a sandbag on one shoulder or aross your back. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. You may step off of the front if you are comfortable or turn around on top of the box and step off that way.

For the box height roughly 24" for fellas and 20" for ladies. If you don't have a box, use a bench, if you don't have a bench, you can step up on to a stair as you would a normal step up or use a stack of plates.

Nothing to step on at all? Sub lunges!

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

CUSTOMIZATIONS
Object Hug Lunges
Unweighted Step Up Overs

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.

CUSTOMIZATIONS
1 Minute of:
Double Unders or Single Unders
Low Step Ups
Mountain Climbers
Toe Taps

PROGRAM C

PROGRAM C

WARM UP
LOWER BODY DUMBBELL WARM UP
RUNNING WARM UP

WORKOUT

Row/Bike "IRIS"

Every 4 Minutes for 6 Rounds
(24 Min Total)

100 Meter Farmer Carry
10 DB Step Up Over
250 Meter Row
or
15 Cal Bike Men / 11 Cal Bike Women

Rest remainder of 4 min each time

Suggested Weight Men: 40-55# DBs/KBs
Suggested Weight Women: 25-35# DBs/KBs

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

Extra Challenge Men/Women: Every 3 Minutes for 8 Rounds

Score: Slowest Round ONLY

Goal: 2:30-3:30

COACHES NOTES

Choose a weight for the farmer carry that you CAN go unbroken with but we encourage you to break the carry at the halfway point. You’ll want to try to preserve your grip for as long as possible, especially because the step up over will be demanding on the grip, too. Try to do the 10 step up overs without breaking. If later in the workout you need to break, set the dumbbells down on top of the box, shake it out, then get back to it. If you choose the rowing option, keep a loose grip on the handle and concentrate on driving through the legs for each stroke - again, to preserve your grip.

FARMER CARRY
You will hold a dumbbell in each hand. Keep your chest up, shoulders back and belly tight. Take rest rather than allowing yourself to fall into a bad position.

For 100m, it should take about a minute. If it's much slower or you are breaking a lot, go to a single dumbbell and switch hands at the halfway point.

CUSTOMIZATIONS
1 Minute Farmer March
1 Minute of Low Farmer Step Ups (2 Stacked Plates)

DB STEP UP OVER
You can hold the dumbbells at your waist or on your shoulders. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. You may step off of the front if you are comfortable or turn around on top of the box and step off that way.

For the box height roughly 24" for fellas and 20" for ladies. If you don't have a box, use a bench, if you don't have a bench, you can step up on to a stair as you would a normal step up or use a stack of plates.

Nothing to step on at all? Sub lunges!

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

CUSTOMIZATIONS
Farmer Lunges
Unweighted Step Up Overs

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

CUSTOMIZATIONS
Lower distance
Reduce calories

MAMA MODIFICATIONS

Step Up

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

Run/Jog

To manage or 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.

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

210216_DailyDemo

210216_Programs

210216_Customizations

This one is a THROWBACK to a similar workout we did in 2017! #blamejulian

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: WARM UP FLOW, COUCH STRETCH
POST: QUADS/IT BAND, HIPS 2.0

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PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

3 Rounds

30 Unbroken DB Thrusters
30 Unbroken KB/DB Swings

Every time you break - you acquire a 10 burpee penalty to be performed at the end of the workout (and added to your total time).

Suggested Weights:
Men: 40# DBs / 40-55# KB/DB Swings
Women: 25# DBs / 25-35# DB/DB Swings

Extra Challenge:
Men: 50# DBs
Women: 35# DBs

Score: Total Time (including additional burpees if you got some)

Goal: 9-13 Minutes

COACHES NOTES
The goal of this workout is really to push as hard as you can to go unbroken. Choose a load you think you can do that for at least the first round if not the whole way. Remember that you are not penalized with burpees in the transition between movements so take a longer rest going from the thrusters to the swings and back. You should not have to do more than 20-40 burpees at the end of this workout.

Remember you can also customize to a single dumbbell thruster if you only have one pair and 30 reps is going to be really broken up.

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

CUSTOMIZATIONS
Lighter weight
Single Dumbbell Thrusters

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

CUSTOMIZATIONS
Lighter weight
Eye Level Swings

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP

WORKOUT

3 Rounds

30 Unbroken Thrusters
30 Unbroken KB/DB Swings

Every time you break - you acquire a 10 burpee penalty to be performed at the end of the workout (and added to your total time).

Suggested Weights:
Men: 75# Bar / 40-55# KB/DB
Women: 55# Thrusters / 25-35# KB/DB

Extra Challenge:
Men: 95# Thrusters
Women: 65# Thrusters

Score: Total Time (including additional burpees if you got some)

Goal: 9-13 minutes

COACHES NOTES
The goal of this workout is really to push as hard as you can to go unbroken. Choose a load you think you can do that for at least the first round if not the whole way. Remember that you are not penalized with burpees in the transition between movements so take a longer rest going from the thrusters to the swings and back. You should not have to do more than 20-40 burpees at the end of this workout.

THRUSTERS
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.

CUSTOMIZATIONS
Lighter weight

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

CUSTOMIZATIONS
Lighter weight
Eye Level Swings

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

3 Rounds

30 Unbroken Sandbag Thrusters
30 Unbroken KB/DB Swings

Every time you break - you acquire a 10 burpee penalty to be performed at the end of the workout (and added to your total time).

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

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

Total Time (including additional burpees if you got some)

Score: Total Time (including additional burpees if you got some)

Goal: 9-13 minutes

COACHES NOTES
The goal of this workout is really to push as hard as you can to go unbroken. Choose a load (if possible) you think you can do that for at least the first round if not the whole way. Remember that you are not penalized with burpees in the transition between movements so take a longer rest going from the thrusters to the swings and back. You should not have to do more than 20-40 burpees at the end of this workout.

If you are working with a really heavy bag and can't adjust the weight, consider lowering the thruster reps to something that won't be really broken up.

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

CUSTOMIZATIONS
Lower the reps to something you can do in at most 2 sets.

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

CUSTOMIZATIONS
Lighter weight
Eye Level Swings

MAMA MODIFICATIONS

Thruster/Squat+Press

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

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.

210217_Demo

210217_Programs

210217_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.

POST(best after the main workout): B&G
EITHER(can be warm up or finisher): POWER

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, COUCH STRETCH
POST: CALVES/ANKLES, SHOULDER STRETCH

---

PROGRAM A

PROGRAM A

WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

4 Rounds

Min 1: Max Reps Double Unders/DB Hop Overs
Min 2: Max Reps Supine Row
Min 3: Max Reps Push Ups
Min 4: Max Reps Alternating V-Up
Min 5: Rest

No weight needed today!

Extra Challenge: 60 Double Under reps unbroken on that minute
Feet Elevated Supine Row (parallel to the ground)
Deficit Push Ups

Score: TOTAL REPS from all 4 rounds COMBINED

Goal: 400-600 Reps

COACHES NOTES
The goal is to get 100-150 reps each round. If you are a double under beast, stop at 60 and rest for the remainder of the minute. Shoot for 20-30 reps of each of the other movements per round. If you are getting more than 30 of anything, make them more challenging. Less than 20, customize! With the possible exception of the first minute, you will likely not be performing these movements nonstop for the entire minute. That means that during the minute, you'll want to take smart breaks. For the supine rows think about sets of 3-5 reps at a time. For the push ups, choose a variation you can do sets of 5-10 at a time. The alternating V-Ups are going to become very taxing, don't be afraid to customize!

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 get at least 40 each time. Of course you can use this as an opportunity to practice your double unders for a minute, or go with the hop overs, single unders, or toe taps.

CUSTOMIZATIONS
Hop Overs
Single Unders
Toe Taps

SUPINE ROW
Set the bar in the rack low enough that you'll be at a challenging angle, ideally your body is close to horizontal when your arms are extended. Position yourself under the bar with arms straight, shoulders slightly behind the bar. 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 and lower back to straight arms.

CUSTOMIZATIONS
Change the angle of your body
Ring/TRX Row
Bent Over Rows

PUSH UP
We want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width. Squeeze your butt, your thighs and your belly. No sagging hips or snaking.

Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight.

CUSTOMIZATIONS
Knee Push Ups
Elevated Push Ups

ALTERNATING V UP
Lie on your back with arms stretched overhead, shoulders away from ears. Squeeze your legs together. Come into a hollow body position by raising your legs and shoulders a few inches from the floor. Pull your bellybutton down toward the floor until you feel your lower back pressing into it. Raise your right leg, your chest and your left arm at the same time. Touch your left hand to your right toes, then lower back to your hollow position and repeat on the other side.

CUSTOMIZATIONS
Tuck Ups
Regular Sit Ups

PROGRAM C

PROGRAM C

WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

4 Rounds

Min 1: Max Cal Row/Bike
Min 2: Max Reps Supine Row
Min 3: Max Reps Push Ups
Min 4: Max Reps Alternating V-Up
Min 5: Rest

No weight needed today!

Extra Challenge:
Feet Elevated Supine Row (parallel to the ground)
Deficit Push Ups

Score: Total Reps/Cals from all 4 rounds COMBINED!

Goal: 250-400 Total Reps

COACHES NOTES
The goal is to get 60-100 reps each round. The calories will vary based on bike vs rower, but you should be getting 11-20 each time. Shoot for 20-30 reps of each of the other movements per round. If you are getting more than 30 of anything, make them more challenging. Less than 20, customize!

With the exception of the first minute, you will likely not be performing these movements nonstop for the entire minute. That means that during the minute, you'll want to take smart breaks. For the supine rows think about sets of 3-5 reps at a time. For the push ups, choose a variation you can do sets of 5-10 at a time. The alternating V-Ups are going to become very taxing, don't be afraid to customize!

BIKE/ROW
This shouldn't be an all-out sprint. Try to pick a calorie target you can be close to hitting consistently each time. This might be in the 8-15 range for the bike and the 12-20 range for the rower. The pace should be moderately high but not crush you for the other movements.

SUPINE ROW
Set the bar in the rack low enough that you'll be at a challenging angle, ideally your body is close to horizontal when your arms are extended. Position yourself under the bar with arms straight, shoulders slightly behind the bar. 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 and lower back to straight arms.

CUSTOMIZATIONS
Change the angle of your body
Ring/TRX Row
Bent Over Rows

PUSH UP
We want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width. Squeeze your butt, your thighs and your belly. No sagging hips or snaking.

Keep your elbows within 45 degrees of the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the top until arms are totally straight.

CUSTOMIZATIONS
Knee Push Ups
Elevated Push Ups

ALTERNATING V UP
Lie on your back with arms stretched overhead, shoulders away from ears. Squeeze your legs together. Come into a hollow body position by raising your legs and shoulders a few inches from the floor. Pull your belly button down toward the floor until you feel your lower back pressing into it. Raise your right leg, your chest and your left arm at the same time. Touch your left hand to your right toes, then lower back to your hollow position and repeat on the other side.

CUSTOMIZATIONS
Tuck Ups
Alt. Leg Raises
Regular Sit Ups

MAMA MODIFICATIONS

Double/Single Unders

To manage or 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.

Push Up

If you notice coning/doming in the plank position or if you find yourself straining to breathe or bearing down forcefully into your belly or pelvic floor, sub an elevated push up with hands on box, bench, wall, table, etc. or sub floor press, or bench press.

Sit Ups

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

Alt V-Up

This movement is a big demand for the core and pelvic floor and for the most part, is 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, with knees bent, just arms, or just legs. However you can also always sub one of the following movements: Any of the Functional Progressions, Ball Slams, Heel Taps, KB Swings, 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.

Sit Ups

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

210218_Demo

210218_Programs

210218_Customizations

Please not the variance in reps between 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): GYMNASTICS
POST(best after the main workout): POWER
EITHER(can be warm up or finisher): SOGO

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, HIP FLEXORS & PSOAS STRETCH
POST: POSTERIOR CHAIN RELEASE, COOL DOWN FLOW

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PROGRAM A

PROGRAM A

WARM UP
BOX JUMP WARM UP
DUMBBELL SQUAT CLEAN WARM UP

WORKOUT

EMOM 12 Minutes
(Every Minute on the Minute for 12 Minutes)

6 DB Power Cleans
8 Box Jump Overs

Suggested Weight:
Men: 40# DBs
Women: 25# DBs

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

Extra Challenge:
Men: 50# DBs / Increase Box Jump Overs to 10
Women: 35# DBs / Increase Box Jump Overs to 10

Score: Number of rounds completed with all reps within the minute window.

Goal: Finish all 12 minutes - but challenge yourself!

COACHES NOTES
At 0:00, complete 6 power cleans and 8 box jump overs then rest until 1:00 at which time, you'll do another 6 power cleans and 8 box jump overs. Keep going like that until the 12:00 mark. Set yourself up so that you'll have at least 15-20 seconds rest in the first few rounds.

EMOMs are great because they start off feeling pretty easy and then somewhere around the halfway point, the clock will turn against you. The goal here is to make it through all 12 rounds with the same rep scheme. But, you also want the last 4-5 minutes to get really challenging. If you bite off more than you can chew, that's okay. Just lower the reps and keep going so no matter what, you are working for 12 minutes.

DUMBBELL POWER CLEAN
Start with feet hip width apart, DBs outside the feet. Bend your knees and keep your heels down. Allow a slight hinge at the hips, arms straight. Keep your belly tight and your back flat.

Stand up hard and fast. Shrug the shoulders. Pull the elbows high as you pull yourself down. Shoot the elbows around and through FAST to allow the DBs to land on the shoulder with the elbows high. Catch in just a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the weight back to the ground for the next rep.

CUSTOMIZATIONS
Lighter weight
Hang Power Clean

BOX JUMP OVER
Choose a height that you are comfortable with and you can complete the 8 reps in roughly :20-:30. You'll just jump onto the box, then step off the other side to complete the rep. Make sure when you jump and when you land that the knees do not cave in. Land with the entire foot on the box and remember you can always adjust the height!

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

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

CUSTOMIZATIONS
Lower Height
Jump Overs
Step Up & Over

PROGRAM B

PROGRAM B

WARM UP
BOX JUMP WARM UP
BARBELL CLEAN WARM UP

WORKOUT

EMOM 12 Minutes
(Every Minute on the Minute for 12 Minutes)

4 Power Cleans
8 Box Jump Overs

No Specific Weight Today. Your score will be the weight you choose.

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

Extra Challenge:
Men/Women: Increase Box Jump Overs to 10

Score: Weight used for power cleans.

Goal: Choose a weight that will challenge you, but will allow you to finish all 12 minutes within the time window.

COACHES NOTES
At 0:00, complete 4 power cleans and 8 box jump overs then rest until 1:00 at which time, you'll do another 4 power cleans and 8 box jump overs. Keep going like that until the 12:00 mark. Note that the power clean reps are lower in this version and the score is the weight you choose. Choose a weight that you could do all 4 power cleans unbroken in the first several rounds but that you might have to break up in the back half of the workout. You don't have to go unbroken at first but you should be able to if you wanted to. Make sure you get at least 15-20 seconds to rest between rounds for the first 4-5 minutes.

EMOMs are great because they start off feeling pretty easy and then somewhere around the halfway point, the clock will turn against you. The goal here is to make it through all 12 rounds with the same rep scheme. But, you also want the last 4-5 minutes to get really challenging. If you bite off more than you can chew, that's okay. Just drop the weight a bit and keep going so no matter what, you are working for 12 minutes.

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

CUSTOMIZATIONS
Lighter weight
Hang Power Clean

BOX JUMP OVER
Choose a height that you are comfortable with and you can complete the 8 reps in roughly :20-:30. You'll just jump onto the box, then step off the other side to complete the rep. Make sure when you jump and when you land that the knees do not cave in. Land with the entire foot on the box and remember you can always adjust the height!

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

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

CUSTOMIZATIONS
Lower Height
Jump Overs
Step Up & Over

PROGRAM C

PROGRAM C

WARM UP
BOX JUMP WARM UP
SANDBAG LOWER BODY WARM UP

WORKOUT

EMOM 12 Minutes
(Every Minute on the Minute for 12 Minutes)

6 Sandbag Power Cleans
8 Box Jump Overs

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

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

Extra Challenge: Men/Women: Increase Box Jump Overs to 10

Score: Number of rounds completed with all reps within the minute window.

Goal: Finish all 12 minutes - but challenge yourself!

COACHES NOTES
At 0:00, complete 6 power cleans and 8 box jump overs then rest until 1:00 at which time, you'll do another 6 power cleans and 8 box jump overs. Keep going like that until the 12:00 mark. Set yourself up so that you'll have at least 15-20 seconds rest in the first few rounds.

EMOMs are great because they start off feeling pretty easy and then somewhere around the halfway point, the clock will turn against you. The goal here is to make it through all 12 rounds with the same rep scheme. But, you also want the last 4-5 minutes to get really challenging. If you bite off more than you can chew, that's okay. Just lower the reps and keep going so no matter what, you are working for 12 minutes.

SANDBAG POWER CLEAN
Start with the bag on the ground. Feet under the hips roughly. Knees are bent, sandbag is close to the body, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders. Shoot the elbows around and forward FAST to get the sandbag on the biceps with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat. Stand fully to complete the movement.

CUSTOMIZATIONS
Lower reps to 4
Hang Power Clean

BOX JUMP OVER
Choose a height that you are comfortable with and you can complete the 8 reps in roughly :20-:30. You'll just jump onto the box, then step off the other side to complete the rep. Make sure when you jump and when you land that the knees do not cave in. Land with the entire foot on the box and remember you can always adjust the height!

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

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

CUSTOMIZATIONS
Lower Height
Jump Overs
Step Up & Over

MAMA MODIFICATIONS

Power/Hang Power Clean

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

Hang Clean

For pregnant mamas with bellies that interrupt the most efficient path of the bar, you may want to consider sub DBs for the barbell so you are not putting too much load on your back or training inefficient movement patterns.

Jump/Skip/Hop Overs

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

Box Jump

This is going to be all about managing the impact and pressure to your core and pelvic floor. If you feel any heaviness or pain in the pelvic floor or surrounding areas (i.e. tailbone, lower back, pubic symphysis) or if you notice symptoms like leaking pee, please consider adapting your approach or modifying the movement. The SHIFT options for smaller Jump/Skip Overs are good for helping you achieve the stimulus with a little less impact. You can ALWAYS substitute Step Ups if you want zero impact or even KB Swings if you want to get a little more explosive with your hips. For pregnant mamas, please remember that if you are unsure if you can complete the movement because of balance, strength, or coordination it may not be worth the risk of potentially falling or busting up your shins! For mamas further along in their Postpartum you can try a lower height of box to practice that two foot take off and landing without the extra impact. Focus on your breath and posture throughout the movement and do less reps if that helps you concentrate on good technique and awareness in your body.

210219_Demo

210219_Programs

210219_Customizations

Take note of the rep variance between 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): B&G
EITHER(can be warm up or finisher): OLY
SWAP(skip the main workout and do one of these instead): SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, PIGEON STRETCH
POST: SCIATICA/PIRIFORMIS, CHEST OPENER

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PROGRAM A

PROGRAM A

WARM UP
FULL BODY SIMPLE WARM UP
SHOULDER WARM UP

WORKOUT

5 Rounds

30 Alternating Unweighted Lunges
20 Alternating DB Shoulder Press
10 Strict Pull Ups

Suggested Weight:
Men: 40# DBs
Women: 25# DBs

Extra Challenge:
Men: 50# DBs / 15 Pull Ups
Women: 35# DBs / 15 Pull Ups

Score: Total Time

Goal: 12-18 Minutes

COACHES NOTES
The goal is about 2:30-3:30 per round. Choose a load on the presses that you can do 20 alternating reps unbroken when you are fresh. These will definitely become very challenging over the course of 5 rounds so make sure you are not struggling in the first and second rounds. The strict pull ups should take a minute at the most. Pick a customization or rep count that you can do at least 10 unbroken reps of when fresh. But, consider breaking them up from the beginning to avoid going to failure.

UNWEIGHTED LUNGE
You may perform forward stepping, reverse, or even walking lunges. Make sure you take a long enough step so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Stand all the way up between reps, bring feet in line with each other and alternate legs with each lunge. So for each set of 30 you end up doing 15 on each side.

CUSTOMIZATIONS
Unweighted Step Ups
Unweighted Single Leg RDLs

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

CUSTOMIZATIONS
Single Dumbbell Shoulder Press

STRICT PULL UP
Keep your whole body engaged and avoid using any momentum or swing. Grip the bar slightly wider than shoulder width and draw your shoulders down away from your ears. Arms should be completely straight. Squeeze your belly, your butt and your legs to create a tight position. Pull your body up until your chin is above the bar. Lower with control until arms are straight.

CUSTOMIZATIONS
Reduce the reps to 5-7
Banded Strict Pull Ups
Seated Pull Ups
Bent Over Rows

PROGRAM B

PROGRAM B

WARM UP
FULL BODY SIMPLE WARM UP
OVERHEAD WARM UP

WORKOUT

5 Rounds

30 Alternating Unweighted Lunges
15 Strict Press
10 Strict Pull Ups

Suggested Weight:
Men: 95#
Women: 65#

Extra Challenge
Men: 115#+ / 15 Pull Ups
Women: 75# / 15 Pull Up

Score: Total Time

Goal: 12-18 Min

COACHES NOTES
The goal is about 2:30-3:30 per round. Choose a load on the presses that you can do at least 15 reps unbroken when you are fresh. These will definitely become very challenging over the course of 5 rounds so make sure you are not struggling in the first and second rounds. The strict pull ups should take a minute at the most. Pick a customization or rep count that you can do at least 10 unbroken reps of when fresh. But, consider breaking them up from the beginning to avoid going to failure.

UNWEIGHTED LUNGE
You may perform forward stepping, reverse, or even walking lunges. Make sure you take a long enough step so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Stand all the way up between reps, bring feet in line with each other and alternate legs with each lunge. So for each set of 30 you end up doing 15 on each side.

CUSTOMIZATIONS
Unweighted Step Ups
Unweighted Single Leg RDLs

STRICT PRESS
Start with the bar on your shoulders, a 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. 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, keep your elbows in front of the bar and lower with control back to the shoulders.

CUSTOMIZATIONS
Lighter Weight

STRICT PULL UP
Keep your whole body engaged and avoid using any momentum or swing. Grip the bar slightly wider than shoulder width and draw your shoulders down away from your ears. Arms should be completely straight. Squeeze your belly, your butt and your legs to create a tight position. Pull your body up until your chin is above the bar. Lower with control until arms are straight.

CUSTOMIZATIONS
Reduce the reps to 5-7
Banded Strict Pull Ups
Seated Pull Ups
Bent Over Rows

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 forward instead of step back in the lunge lunge.

You can also try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Feel free to sub a squat or goblet squat for the lunges.

Overhead 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.

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.

210220_Demo

210220_Programs

210220_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 - GYMNASTICS
SWAP(skip the main workout and do one of these instead): ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, COUCH STRETCH
POST: QUADS/IT BAND, HIPS

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PROGRAM A

PROGRAM A

WARM UP
RUNNING WARM UP
SQUAT WARM UP

WORKOUT

25 DB Squat
Run 400 Meters

Rest 1 Min

20 DB Squat
Run 400 Meters

Rest 1 Min

15 DB Squat
Run 400 Meters

Rest 1 Min

10 DB Squat
Run 400 Meters

Rest 1 Min

5 DB Squat
Run 400 Meters

**Can also use your sandbag with this version.

Suggested Weight Men: 40# DBs
Suggested Weight Women: 25# DBs

Extra Challenge Men: 50# DBs
Extra Challenge Women: 35# DBs

Total Time (including the rest minutes)

Goal: 18-24 Min

COACHES NOTES

This workout will quickly become all about the running. But - that doesn't mean you should slack on the squats! Choose a weight that you COULD go unbroken with on the sets of 25 and 20 but know that it's OK if you break those up into 1-3 sets. Challenge yourself to go unbroken on the sets of 15, 10 and 5. Then push yourself on the runs knowing you'll get a full minute to rest before going again.

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

CUSTOMIZATIONS
Goblet Squats
Air Squats

RUN
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 - 2 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

CUSTOMIZATIONS
2 Minutes of:
Double Unders or Single Unders
Low Step Ups
Mountain Climbers
Toe Taps

PROGRAM B

PROGRAM B

WARM UP
RUNNING WARM UP
SQUAT WARM UP

WORKOUT

25 Back Squat
Run 400 Meters

Rest 1 Min

20 Back Squat
Run 400 Meters

Rest 1 Min

15 Back Squat
Run 400 Meters

Rest 1 Min

10 Back Squat
Run 400 Meters

Rest 1 Min

5 Back Squat
Run 400 Meters

Suggested Weight Men: 95-115#
Suggested Weight Women: 65-75#

Extra Challenge Men: 135-155#
Extra Challenge Women: 85-105#

Score: Total Time (including the rest minutes)

Goal: 18-24 Min

COACHES NOTES

This workout will quickly become all about the running. But - that doesn't mean you should slack on the squats! Choose a weight that you COULD go unbroken with on the sets of 25 and 20 but know that it's OK if you break those up into 1-3 sets. Challenge yourself to go unbroken on the sets of 15, 10, and 5. Then push yourself on the runs knowing you'll get a full minute to rest before going again.

BACK SQUAT
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.

CUSTOMIZATIONS
Lighter Weight
Air Squats

RUN
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 - 2 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

CUSTOMIZATIONS
2 Minutes of:
Double Unders or Single Unders
Low Step Ups
Mountain Climbers
Toe Taps

PROGRAM C

PROGRAM C

WARM UP
RUNNING WARM UP
SQUAT WARM UP

WORKOUT

25 Back Squat
Row/Bike

Rest 1 Min

20 Back Squat
Row/Bike

Rest 1 Min

15 Back Squat
Row/Bike

Rest 1 Min

10 Back Squat
Row/Bike

Rest 1 Min

5 Back Squat
Row/Bike

Each time it says "Row/Bike" you will:

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

**Can also do this version with dumbbells or sandbag as seen in Program A

Suggested Weight Men: 95-115#
Suggested Weight Women: 65-75#

Extra Challenge Men: 135-155#
Extra Challenge Women: 85-105#

Score: Total Time (including the rest minutes)

Goal: 18-24 Min

COACHES NOTES
This workout will quickly become all about the biking/rowing. But - that doesn't mean you should slack on the squats! Choose a weight that you COULD go unbroken with on the sets of 25 and 20 but know that it's OK if you break those up into 1-3 sets. Challenge yourself to go unbroken on the sets of 15, 10, and 5. Then push yourself on the bike/row knowing you'll get a full minute to rest before going again.

BACK SQUAT
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.

CUSTOMIZATIONS
Lighter Weight
Air Squats

ROW/BIKE
You're working with 2:00-2:30. Shorten the distance/calories as needed to fit the time window.

CUSTOMIZATIONS
Shorten distance
Reduce calories

TEAM VERSION

TEAM VERSION

WARM UP
RUNNING WARM UP
SQUAT WARM UP

WORKOUT

In Teams of 2 Complete:

4 Rounds in I go - You go fashion:

Partner 1:

20 Back Squats
Run 400 Meters

After they complete that full round Partner 2 will do one full round.

Rest while your partner is working.

Once both partners have done 4 total rounds - you are done.

Suggested Weights Men: 95-115#
Suggested Weights Women: 65-75#

Extra Challenge Men: 135-155#
Extra Challenge Women: 85-105#

Score: Total Time

Goal: 22-27 Min

COACHES NOTES
Okay, guys. Each round should be a HARD effort. Choose a weight on the squats that you can do all 20 reps unbroken with at least the first two rounds. Then push yourself on the run knowing you'll get to rest while your partner completes their round!

BACK SQUAT
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.

RUN
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 - 2 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

CUSTOMIZATIONS

BACK SQUAT
Lighter Weight, Air Squats

RUN
2 Minutes of: Double Unders or Single Unders, Low Step Ups, Mountain Climbers, or Toe Taps to a Low Target

MAMA MODIFICATIONS

Run/Jog

To manage or 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.

DB/Back/Front/Air Squat

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

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 Dumbbell Warm Up

WORKOUT

Butts - PART 1:

Every other minute for 10 minutes:

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

After the 10 Min is up, go right into Butts Part 2!

Score: Weight Used

Goal: Good Controlled Movement

REAR FOOT ELEVATED SPLIT SQUATS
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.

Butts Part 2:

2 Rounds
Sideways Alphabet Right Leg
Sideways Alphabet Left Leg

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

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

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

Guts:

100 Sit Ups

Every Min - 10 Second Hollow Hold

COACHES NOTES
You're timing how long it takes you to complete 100 sit ups. The catch is that at the top of every minute, you have to stop and hold a hollow body position for 10. seconds before continuing to chip away at the 100 reps. Start the holds at 1:00 - not at 0:00.

SIT UP
For the sit ups, you'll start seated with your knees bent. You can do whatever you like with your feet - plant them in front of you or butterfly your knees out with the soles together. Lie back under control until your shoulder blades touch the ground then throw your arms forward to come all of the way up and touch your toes. If you need to add a little assistance like a stretchy band or rope attached to a pole to come all the way up - go for it!

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

HOLLOW BODY HOLD
For the hollow body hold, make sure your lower back remains in contact with the floor the whole time. So bring your arms alongside your body or bend your knees if you need to.

MAMA MODIFICATIONS

Split Squat

If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, lower the height for the back leg or modify to a squat, hip thrust, glute bridge (these can also be modified to single leg options!).

If you can perform the movement pain free but having a hard time with the balance (especially preggo mamas who have a challenge with changing center of gravity!) feel free to keep both feet on the ground for a regular lunge or try a split stance Romanian Deadlift.

Sit Ups

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

Hollow Hold

If you notice coning or doming in the Hollow Body position you can try elevating the legs or bending the knees to manage the pressure in the belly. If this still doesn't help you can sub Functional Progression 1 or Dead Bugs, Functional Progression 3 or Bird Dogs, Overhead plate hold, 90 degree plate hold, Farmer Carry, Waiter Walks, or Windmills (See Mama Modifications Movement Library for Demos)

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

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

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WARM UP
Sandbag General Warm Up

WORKOUT

3 Rounds

15 Ground to Overhead
20 Weighted Step Ups (Right Shoulder)
30 Sandbag Hop Overs
15 Ground to Overhead
20 Weighted Step Ups (Left Shoulder)
30 Sandbag Hop Overs

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

Score: Total Time

Goal: 15-20 Minutes

COACHES NOTES
Keep your chest up setting up for every rep on the ground to overheads and make sure you a really driving your feet down into the floor as you stand. If you are working with a heavier bag, consider customizing to sumo deadlift high pulls. The goal is 5-7 minute rounds. Try to find a good rhythm on the step ups and make sure you keep your belly tight to avoid slumping to one side on the step ups!

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!

WEIGHTED STEP UP
Choose a box that is roughly 20-24" for men and 16-20" for women. Clean the sandbag to one shoulder. Facing the box, step up with one leg, with the whole foot on the box and drive through you heel! Stand all the way up onto the box, then back down, alternate legs each rep. 20 reps is 10 step ups per leg.

Customize these with a lower stepping height, or alternating lunges.

SANDBAG HOP OVER
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.