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

50 Sandbag Burpees
100 Back Squats
50 Sandbag Burpees

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

Score: Total Time

Goal: 17-25 Minutes

COACHES NOTES
The time may vary on this one if you are working with a heavier bag, so don't worry too much about the goal time. If you think you'll be way over, then lower the reps to 40-80-40. The first block of burpees should take 5-7 minutes. The squats should take 7-10 minutes. The final block of sandbag burpees should be a fight, and take 5-8 minutes.

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

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

CUSTOMIZATIONS
Adjust the reps to fit the movement goal window
No Push Up Sandbag Burpee

SANDBAG BACK SQUAT
Power clean the bag to your shoulder, then push press it up and over to your back, so the sandbag will be on your back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all of the way up at the top.

CUSTOMIZATIONS
Adjust the reps to fit the movement time window.
Sandbag Front Squats
Single Shoulder Sandbag Squats (Switch at halfway point)

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

This may also include assistance exercises to support good mechanics and healthy tissue. Typically we suggest adding this in before the regular daily workout if performing them on the same day. Days in which this workout will fit in best can be found on the daily program write ups!

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WARM UP
LOWER BODY BARBELL WARM UP

WORKOUT

Following a 30 minute clock:

0:00 - 5 Back Squats
3:00 - 5 Back Squats
6:00 - 5 Back Squats
10:00 - Max reps Back Squat (One Set Only)

LOWER THE WEIGHT:

15:00 - 5 Bench Press
18:00 - 5 Bench Press
21:00 - 5 Bench Press
25:00 - Max reps Bench Press (One Set Only)

27:00 - 3 min AMRAP of
1 Push Up
1 Squat Jump

(PUSH UP AND SQUAT JUMP ARE UNWEIGHTED)

SCORE #1: Put in heaviest back squat weight and how many reps you did for your max set.

SCORE #2: Put in weight for heaviest bench press and put how many reps you did for your max set

Goal - Good and safe movement. At least 5 reps for max set but no more than 15!

COACHES NOTES
For these Squats and Bench Press sets, add load between each set. Take smaller jumps with the Bench 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 back squat: The bar will be on the back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! 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.

Since these are heavy reps take a moment to re-set the core/midline and lift the chest before going down for each rep.

For the bench press: We HIGHLY suggest for heavy weight and max sets that you have a spotter. If you do not - please do not put clips on your bar (so you can dump off of the side), go lighter than you would if you had a spot, and if you want even use dumbbells.

Unrack the bar with the hands just outside of shoulder width. Make sure the shoulder blades are pulled back and down and that your heels are either on the floor or on a stack of plates if you don't have long legs. Bring the bar to a locked out position over the chest. Lower under control with the elbows going back and not flaring out but going down more toward the ribs. Touch the chest under control. Dig the heels in but keep the butt on the bench as you press to a fully locked position at the top. Wrap your thumb around the bar to prevent it from slipping! Be careful and smart if benching alone!

For the 3 minute AMRAP, just work constantly for 3 minutes. Take a moment to set yourself up in a proper starting position before each rep. If you are unable to jump you may do a fast air squat but keep the feet on the floor!

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!

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WARM UP
GYMNASTICS PULL WARM UP
GYMNASTICS PRESS WARM UP

WORKOUT

5 Minutes of Pullover Practice

Options:

Hanging Pullover
Jumping Pullover
Kicking Pullover

Choose one or play around with all three for 7 min!

**If you are not comfortable doing this movement - you can work on Strict Knees to Elbows!

Options:

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

To do these unassisted you will need the upper body strength to do a pull up. BUT you can also do them with a little jump to help with the pull or even stand on something high enough to be able to really kick up and over.

These require a great deal of ab strength. So don't be surprised by that one! Look at your quads the entire time. Allow your hands to rotate around the bar.

Have fun with these and whatever set up you are using make sure it is stable and that you are safe.

7 Min AMRAP
(Get as far as you can in 7 Min)

1 Handstand Push Up
2 Shoulder Taps (1 per side)

2 Handstand Push Ups
4 Shoulder Taps (2 Per Side)

Keep adding in that fashion and get as far as you can in 7 min

**Handstand push ups may be strict or kipping.

Customization:
Pike or Knee on Box Handstand Push Ups and Shoulder Taps.

Score: Total Reps of Handstand Push Ups ONLY.

COACHES NOTES
Please make sure you have full stability and strength in order to lower yourself SAFELY and under control if you choose to do the handstand push ups today! The pike version is a GREAT and not at all easier customization for this and is highly recommended!!

For the handstand push up remember to keep the belly tight - hands shoulder width or slightly wider - butt squeezed.

You will do these with the back against the wall - but the hands should be a few inches away from the wall with the fingers spread.

To initiate the handstand push up shift the shoulders and head forward (toward the wall) first and then lower down under control. Try not to let the elbows flare out too much and keep the belly tight - butt squeezed. Only the feet should be in contact with the wall (unless doing kipping - which then you would allow your hips to touch the wall at the bottom).

Make sure you are in the tripod position in the bottom, head in front with fingertips in line with the forehead. Make sure elbows come forward and not too far out.

If kipping you will then lower the knees all of the way to the elbows - kick OUT and around - THEN press. Hips then press.

Finish completely locked out at the top.

For the shoulder taps you will aim to touch right hand to right shoulder and left hand to left shoulder. If you need to just lift hands slightly - that's ok.

Technique for pike option is very similar. Shoulders and head go forward (away from the box) and then down. Elbows in. Tripod position at the bottom. Press back to lock out.

For total time:

Accumulate 3 min in the bottom of a push up but with the chest and thighs JUST off of the ground.

Score is how long it takes you to accumulate that in small increments.

COACHES NOTES
No sagging hips or belly. Elbows tucked in with the bicep and forearm touching the rib cage. No raised hips either!

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

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

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

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WARM UP
UPPER BODY DUMBBELL WARM UP
PULL UP WARM UP

WORKOUT

Part 1:

10-9-8-7-6-5-4-3-2-1 Reps of:

Shoulder Press
Chin Ups

So you do 10 of each, then 9 of each, 8 of each....and so on until 1 and 1.

Score: Enter weight used for Shoulder Press.

COACHES NOTES
Do the reps unbroken, if possible. Rest as needed between movements / sets.

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.

For the chin ups, these should be strict, so use a band or switch to a supine row with chin up grip.

Your grip will be supinated, meaning your palms facing you. Hands can be shoulder width or even even narrower.

Squeeze your butt, your legs and your belly. Draw your shoulders away from your ears before you pull. Chin should be above the bar at the top and arms straight at the bottom.

Part 2:

As Many Rounds and Reps As Possible in 7 minutes of the following upper body 21 Complex:

7 Bicep Curls
7 Upright Rows
7 Shoulder Press

Use an empty bar or lighter single dumbbell for the complex.

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 10-12 Rounds (pick weight accordingly)

Put weight used in comments.

COACHES NOTES
These will be 7 full curls, right into 7 upright rows, right into 7 shoulder press. If you need to put the bar down to rest, try to do it between rounds rather than during a round.

For the curls, make sure your arms are straight at the bottom, elbows stay pinned to your torso the whole way and your hands get as close to your shoulders as possible at the top. Make sure you keep your belly braced and your torso upright.

If you want to get real crazy, use an overhand grip on the curls!

With the upright rows, keep the belly tight and stand tall. Pull your elbows high and outside when you pull. Make sure the elbows stay above the bar or dumbbells the whole way. Raise the weight up to about mid chest and lower. Avoid shrugging your shoulders up into your ears - keep your shoulder blades pressed down the entire time. Use control all the way up and down.

Hey Team! This week's Oly Workout is from the NEW Oly EMOM Extra Program! (SESSION 2) The 12 workouts found in this program are designed for those who love the Olympic Lifts - Clean and Jerk / Snatch - and who want to throw them into their training - while being efficient with their time.

As a part of the Oly EMOM Extra Program we have also included some “Optional Accessory” work to increase strength in ways that will carry-over to the Olympic Lifts. If you have time - and so desire - you can add this work in after the main EMOM.

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WARM UP
SNATCH WARM UP

WORKOUT

Every Min on the Min for 12 Min

2 Power Snatch

Score is heaviest weight you hit (Note in comments whether you stuck with the same weight or built up)

COACHES NOTES
Drop the bar and reset between reps each set. Don't touch-n-go the 2 reps. Pick a weight and stick with it or add weight each time.

If you'd like, when the clock hits 12 Min - spend 5 minutes hitting heavy Power Snatch singles (one rep at a time)!

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

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

Optional Lifting

7 Sets of:

1 Behind the Neck Snatch Grip Push Press + 2 Overhead Squats

Score is weight used

COACHES NOTES
Drop down from whatever you hit in the EMOM and stick with the same weight for all 7 sets

For the behind the neck snatch grip push press you'll start with the bar on your back with your hands in your snatch grip-width. Rotate your elbows forward so that they are directly beneath the bar. Pull against the bar with both hands as if you're trying to tear it apart.

Dip down a little into your hips and knees and then drive hard from your heels and press the bar overhead. Keep your butt, belly, and knees squeezed all the way through to lockout.

Once the bar is overhead, get the feet into your squat stance and start the movement by setting your midline. Belly tight chest up, pressing into the bar with armpits forward.

Then reach your butt back and down as your knees go OUT. Keep the heels down! Pull the bar back to keep it over the middle of your foot as you go down. Use a wide grip to give your shoulders more room! Drive into the bar. Keep pushing up! Try to keep the armpits facing forward. Keep the heels down and chest up throughout.

At the bottom again you will want to be in a solid overhead squat position, with the butt lower than the knees! Stand all of the way up at the top.

Street Parking Endurance is posted once a week, on Sunday. It is meant for anyone looking to build a bigger engine through extra work on the rower, bike or running. Add this in wherever makes sense for your schedule.

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

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RUN VERSION

Run Version:

WARM UP
RUNNING WARM UP

WORKOUT

Run Version:

4 Rounds (Each Round is 8 Min including Rest)

2 Min ON @ Moderate/Fast Pace (0:00-2:00)
20 Sec OFF (2:00-2:20)

90 Sec ON @ Fast Pace (2:20-3:50)
20 Sec OFF (3:50-4:10)

1 Min On @ Faster Pace (4:10-5:10)
20 Sec OFF (5:10-5:30)

30 Sec ON @ Sprint (5:30-6:00)

Rest 2 Min

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

COACHES NOTES
This may look very similar to last week on paper but it is one less round and a minute less rest between rounds. Try to maintain a slightly higher level of intensity during your work intervals this week and practice slow breathing during the 2 minute rest so you can maximize your recovery!

To find your score, add up the total distance from all 4 rounds then divide that number by 4.

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

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

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

Make sure pace changes for each section!

ROW VERSION

Row Version:

4 Rounds (Each Round is 8 Min including Rest)

2 Min ON @ Moderate/Fast Pace (0:00-2:00)
20 Sec OFF (2:00-2:20)

90 Sec ON @ Fast Pace (2:20-3:50)
20 Sec OFF (3:50-4:10)

1 Min On @ Faster Pace (4:10-5:10)
20 Sec OFF (5:10-5:30)

30 Sec ON @ Sprint (5:30-6:00)

Rest 2 Min

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

COACHES NOTES
This may look very similar to last week on paper but it is one less round and a minute less rest between rounds. Try to maintain a slightly higher level of intensity during your work intervals this week and practice slow breathing during the 2 minute rest so you can maximize your recovery!

To find your score, add up the total distance from all 4 rounds then divide that number by 4.

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

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

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

Make sure average pace changes for each section!

BIKE VERSION

Bike Version:

4 Rounds (Each Round is 8 Min including Rest)

2 Min ON @ Moderate/Fast Pace (0:00-2:00)
20 Sec OFF (2:00-2:20)

90 Sec ON @ Fast Pace (2:20-3:50)
20 Sec OFF (3:50-4:10)

1 Min On @ Faster Pace (4:10-5:10)
20 Sec OFF (5:10-5:30)

30 Sec ON @ Sprint (5:30-6:00)

Rest 2 Min

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

COACHES NOTES
This may look very similar to last week on paper but it is one less round and a minute less rest between rounds. Try to maintain a slightly higher level of intensity during your work intervals this week and practice slow breathing during the 2 minute rest so you can maximize your recovery!

To find your score, add up the total calories from all 4 rounds then divide that number by 4.

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

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

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

Make sure effort and pace changes for each section!

9-Rhea_Demo

9-Rhea_Programs

9-Rhea_Customizations

Welcome to Vault 2021 - Road to Olympus!

This is the workout of the day for Monday - but also the NINTH workout in the Street Parking Vault Challenge! Perform ANY VERSION (including SHIFT) of this workout and record your score before 2pm PST on Thursday - March 4 to receive credit towards the Vault!

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

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

PRE(best before main workout): POWER
EITHER(can be warm up or finisher): SOGO

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

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PROGRAM A

PROGRAM A

WARM UP
JUMP ROPE WARM UP
DUMBBELL SQUAT CLEAN WARM UP

WORKOUT

2021 VAULT: DUMBBELL RHEA

5 Rounds

40 Double Unders / DB Hop Overs
12 Dumbbell Squat Cleans

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

Extra Challenge Men: 50# DBs / 60 DUs
Extra Challenge Women: 35# DBs / 60 DUs

Score: Total Time

Goal: 9-15 Min

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

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than :45 min each time.

CUSTOMIZATIONS
Lower Reps
Hop Overs
Single Unders (Double the Reps)

- OR -

DB HOP OVER
Stand next to one dumbbell and hop laterally over the narrow side, then hop back. Each hop is one rep.

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

CUSTOMIZATIONS
Skip Overs
Line Hops

DUMBBELL SQUAT CLEAN
You will start with the dumbbells on the ground with the feet under the hips. Dumbbells are just outside of the feet. The hands are just outside of the legs. Hinge at the hips but keep the chest lifted and back flat. There should also be a bend in the knees, but not so much you are squatting. Arms are long and straight.

From here you will lift the weight by digging the heels into the ground as you lift the chest. Once past the knees you will pick up speed and jump and shrug the shoulders! Keep the dumbbells close to the body as they travel UP - try to avoid a massive bicep curl! Pull yourself down and under catching the dumbbells on the shoulders in the bottom of the squat with elbows high. Make sure the 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.

CUSTOMIZATIONS
Hang Squat Clean
Hang Power Clean + Front Squat

PROGRAM B

PROGRAM B

WARM UP
JUMP ROPE WARM UP
BARBELL CLEAN WARM UP

WORKOUT

2021 VAULT: BARBELL RHEA

5 Rounds

40 Double Unders / DB Hop Overs
12 Squat Cleans

Suggested Weight Men: 75-95#
Suggested Weight Women: 55-65#

Extra Challenge Men: 115-135# / 60 DUs
Extra Challenge Women: 75-95# / 60 DUs

Score: Total Time

Goal: 9-15 Min

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

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than :45 min each time.

CUSTOMIZATIONS
Lower Reps
Hop Overs
Single Unders (Double the Reps)

- OR -

DB HOP OVER
Stand next to one dumbbell and hop laterally over the narrow side, then hop back. Each hop is one rep.

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

CUSTOMIZATIONS
Skip Overs
Line Hops

BARBELL 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.

CUSTOMIZATIONS
Hang Squat Clean
Power Clean + Front Squat

PROGRAM C

PROGRAM C

WARM UP
JUMP ROPE WARM UP
SANDBAG LOWER BODY WARM UP

WORKOUT

2021 VAULT: SANDBAG RHEA

5 Rounds

40 Double Unders / Sandbag Hop Overs
12 Sandbag Squat Cleans

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

Score: Total Time

Goal: 9-15 Min

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

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than :45 min each time.

CUSTOMIZATIONS
Lower Reps
Hop Overs
Single Unders (Double the Reps)

- OR -

SANDBAG HOP OVERS
Stand next to your bag and hop laterally over the narrow side. You may also do a lateral shuffle. Think fast toe taps on the bag as you step laterally on and over to the other side.

CUSTOMIZATIONS
Sandbag Shuffle
Skip Overs

SANDBAG SQUAT CLEAN
Start with the sandbag on the ground. You will have a slight bend in the knee, heels down, arms straight, sandbag close to the body, chest up.

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

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

CUSTOMIZATIONS
Hang Squat Clean
Power Clean + Front Squat

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.

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/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.

210302_Demo

210302_Programs

210302_Customizations

Check out Program C if you are into a Glory Days version!

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

PRE(best before main workout): OLY
  POST(best after the main workout): 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: CHEST OPENER, HIPS 2.0

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PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP
PULL UP WARM UP

WORKOUT

18 Min AMRAP
(As Many Rounds and Reps as Possible in 18 Min)

6 Pull Ups
9 Push Up Tap + Tap
12 Eye Level KB/DB Swings

Strict Pull Up Option: 3 Strict Pull Ups per Round

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

Extra Challenge: Go Faster!

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 11-15 Rounds

COACHES NOTES
To hit the goal. you'll need to do a round every 1:10-1:40. Choose a pull up variation you can complete 6 reps unbroken most of the way although grip could be a factor with the swings so you might intentionally break them into smaller sets. Each of the movements should take 30 seconds or less to complete. This is very much a conditioning workout so try not to come out of the gate too hot!

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

PUSH UP + TAPS
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. Then tap your left shoulder with your right hand and your right shoulder with your left hand.

1 Rep = Push Up + Tap Right + Tap Left

CUSTOMIZATIONS
Knee Push Up + Plank Shoulder Taps
Elevated Push Up + Taps
Plank Shoulder Taps

EYE LEVEL 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 up to shoulder to eye level. Keep your shoulders nice and active by squeezing your shoulderblades together without overarching the back. Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!

CUSTOMIZATION
KB/DB Sumo Deadlifts

PROGRAM C

PROGRAM C

WARM UP
FULL BODY DYNAMIC WARM UP
PULL UP WARM UP

WORKOUT

Glory Days!

18 Min AMRAP
(As Many Rounds and Reps as Possible in 18 Min)

3 Bar/Ring Muscle Ups
9 Handstand Push Ups
12 Eye Level KB/DB Swings

Strict Pull Up Option: 3 Strict Pull Ups per Round

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

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 9-12 Rounds

COACHES NOTES
To hit the goal. you'll need to do a round every 1:30-2:00. Grip will become a factor so keep that in mind for the muscle ups and swings. You should be able to do 12 swings unbroken pretty easily but consider breaking them up intentionally into two sets if you know you'll be needing that grip for the muscle ups. Keep in mind, this is 81-108 handstand push ups, so you should be pretty proficient with this movement if you attempt this version. This should still be a conditioning workout so if you find you are standing around a lot to recover between handstand push ups and muscle ups, choose a customization that will allow you to keep moving.

MUSCLE UP
This is a combination of a big pull up, a transition, and a dip. Make sure you are proficient with pull ups and dips before attempting a muscle up in a workout. If you want to use this as an opportunity to practice, check out one of the customizations below and focus on the fast transition over the bar or rings out of the pull up into the bottom of the dip.

CUSTOMIZATIONS
Jumping Muscle Up,
Band ssisted
Foot Assisted

HANDSTAND PUSH UP
Hands should be slightly wider than shoulder width and about 8-12 inches from the wall. When you lower to the floor, your head should be closer to the wall than your hands. Keep your belly tight to avoid over extension of your spine. You may perform them strict or kipping. Control your descent down and lock out your arms at the top!

CUSTOMIZATIONS
Pike Press
Seated Strict Press (floor)

EYE LEVEL 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 up to shoulder to eye level. Keep your shoulders nice and active by squeezing your shoulderblades together without overarching the back. Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!

CUSTOMIZATION
KB/DB Sumo Deadlifts

MAMA MODIFICATIONS

Pull Ups

For managing the pressure of the core and pelvic floor during Early Pregnancy or later on in the Rebuilding stages of PP sub: strict pull ups or banded pull ups. To avoid any coning in the belly during 2nd/3rd Trimester or Rehab stage of PP, while hanging from the bar sub: Ring Rows, Bent Over Rows, 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.

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.

KB Swing

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

210303_Demo

210303_Programs

210303_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): GYMNASTICS
EITHER(can be warm up or finisher): SOGO
  SWAP(skip the main workout and do one of these instead): ENDURANCE

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

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PROGRAM A

PROGRAM A

WARM UP
RUNNING WARM UP
BOX JUMP WARM UP

WORKOUT

3 Rounds

Run 400 Meters
30 Single Arm DB Squat (Right)
30 Box Jumps
30 Single Arm Squat (Left)
Run 400 Meters

Rest 3 Min Between Rounds

*Can also do this version with a sandbag on the shoulder (R then L)

Suggested Weight:
Men: 40# DB / 22-24" Box
Women: 25# DB / 18-20" Box

Extra Challenge:
Men: 50#+ DB
Women: 35#+ DB

Score: Fastest Round ONLY

Goal: 6-9 Min

COACHES NOTES
Think of this workout as 3 separate intervals in which you are trying to go as hard as you can. It should be expected that your times will fall off from round to round. To get within the goal range, each run should be around 2 minutes or less. Choose a load on the squats you can complete 30 reps in around 1:30 or less. The load is relatively light, go with something you can knock out in 1-2 sets. We encourage stepping down off the box between each jump. With that method, 30 jumps in around 1:30-1:45 should be pretty realistic if you choose the appropriate height.

400M RUN
You're working with about 2 minutes. 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

SINGLE ARM DUMBBELL SQUAT
Hold a single DB at the shoulder with one arm. 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, keep that belly tight! Stand all the way up at the top.

CUSTOMIZATIONS
Go Lighter
Goblet Squat

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

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

CUSTOMIZATIONS
Step Ups
Jump Overs

PROGRAM B

PROGRAM B

WARM UP
RUNNING WARM UP
BOX JUMP WARM UP

WORKOUT

3 Rounds

Run 400 Meters
30 Bear Hug Plate Squat
30 Box Jumps
30 Bear Hug Plate Squat
Run 400 Meters

Rest 3 Min Between Rounds

Suggested Weight:
Men: 45# Plate / 22-24" Box
Women: 25# Plate / 18-20" Box

Score: Fastest Round ONLY

Goal: 6-9 Min

COACHES NOTES
Think of this workout as 3 separate intervals in which you are trying to go as hard as you can. It should be expected that your times will fall off from round to round. To get within the goal range, each run should be around 2 minutes or less. Choose a load on the squats you can complete 30 reps in around 1:30 or less. The load is relatively light, go with something you can knock out in 1-2 sets. We encourage stepping down off the box between each jump. With that method, 30 jumps in around 1:30-1:45 should be pretty realistic if you choose the appropriate height.

400M RUN
You're working with about 2 minutes. 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

BEAR HUG PLATE SQUAT
Wrap your arms around a plate and hold it to your chest. 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, keep that belly tight! Stand all the way up at the top.

CUSTOMIZATIONS
Go Lighter

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

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

CUSTOMIZATIONS
Step Ups
Jump Overs

PROGRAM C

PROGRAM C

WARM UP
SQUAT WARM UP
BOX JUMP WARM UP

WORKOUT

3 Rounds

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

30 Single Arm DB Squat (Right)
30 Box Jumps
30 Single Arm Squat (Left)

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

Rest 3 Min Between Rounds

**Can also do this version with sandbag or bumper plate (reps and weight found in Program B).

Suggested Weight:
Men: 40# DB / 22-24" Box
Women: 25# DB / 18-20" Box

Extra Challenge:
Men: 50#+ DB
Women: 35#+ DB

Score: Fastest Round ONLY

Goal: 6-9 Min

COACHES NOTES
Think of this workout as 3 separate intervals in which you are trying to go as hard as you can. It should be expected that your times will fall off from round to round. To get within the goal range, each bike/row should be around 2 minutes or less. Choose a load on the squats you can complete 30 reps in around 1:30 or less. The load is relatively light, go with something you can knock out in 1-2 sets. We encourage stepping down off the box between each jump. With that method, 30 jumps in around 1:30-1:45 should be pretty realistic if you choose the appropriate height.

ROW/BIKE
You're working with about 2 minutes. Shorten the distance/calories as needed to fit the time window.

CUSTOMIZATIONS
Shorten distance
Decrease calories

SINGLE ARM DUMBBELL SQUAT
Hold a single DB at the shoulder with one arm. 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, keep that belly tight! Stand all the way up at the top.

CUSTOMIZATIONS
Go Lighter
Goblet Squat

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

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

CUSTOMIZATIONS
Step Ups
Jump Overs

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.

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.

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.

210304_Demo

210304_Programs

210304_Customizations

Take note that scoring is a bit different depending on which version you do 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): POWER
  POST(best after the main workout): BUTTS & GUTS

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: SPINE STRENGTHENING, MORNING COFFEE
POST: HIP FLEXORS & PSOAS STRETCH, LOWER BACK RELEASE

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PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP
PULL UP WARM UP

WORKOUT

EMOM 16
(Every Minute on the Minute for 16 Minutes)

Min 1: 20 Second Plank Hold + 5 DB Shoulder to Overhead

Min 2: 8 Toes to Bar/Alt V-Up + 6 DB Power Clean

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

Extra Challenge: 30 Second Plank / 10 Toes to Bar / Alt V-Ups

Score: Last minute at which all work is completed.

Goal: 16 Minutes (make it a tough 16 min!)

COACHES NOTES
If you complete all of the work in each of the 16 minutes, your score is 16. If you have to reduce the reps, your score will be the last minute at which you were able to complete all of the work BUT keep going for the full 16 making whatever adjustments you need to make. Don't worry too much about the score on this one. Just try to set yourself up with the appropriate load and movement variation that allows you to make it the full 16 minutes.

In terms of loading, choose something you can perform the reps unbroken most if not all the way. Consider breaking up the toes to bar early to save your grip, even if you could do 8 reps unbroken. The toes to bar should take no more than 30 seconds. PLANK HOLD
Place your palms on the floor roughly shoulder width apart. Step your feet back you can create a straight line from your ankles through knees, hips, shoulders and the top of your head. Squeeze your legs, butt and belly tight. Push the floor away from your so your shoulders don't sink.

CUSTOMIZATIONS
Plank from knees
Forearm Plank

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.

CUSTOMIZATION
Go lighter

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.

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

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

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

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
Go Lighter
Hang Power Clean

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP
PULL UP WARM UP

WORKOUT

EMOM 16
(Every Minute on the Minute for 16 Minutes)

Min 1: 20 Second Plank Hold + 3 Push Jerk

Min 2: 8 Toes to Bar/Alt V-Up + 4 Power Clean

No specific suggested weights for this version as your SCORE is the weight you choose!

Extra Challenge: 30 Second Plank / 10 Toes to Bar / Alt V-Ups

Score: Weight Used

Goal: Challenging but able to complete all work each minute

COACHES NOTES
This version is scored differently. Your score is the weight you choose. You should choose a weight that you can perform all of the work for all 16 minutes. Consider breaking up the toes to bar early to save your grip, even if you could do 8 reps unbroken. The toes to bar should take no more than 30 seconds.

You'll have plenty of time to perform the barbell work, about 30 seconds in each minute. It should be challenging but not so heavy that you are taking big breaks between reps. You could do quick singles of the power cleans and be fine. Ideally the push jerks are performed unbroken so you don't have to pick up that bar in between reps but who knows, in those later rounds you might have to break them into 2-1!

PLANK HOLD
Place your palms on the floor roughly shoulder width apart. Step your feet back you can create a straight line from your ankles through knees, hips, shoulders and the top of your head. Squeeze your legs, butt and belly tight. Push the floor away from your so your shoulders don't sink.

CUSTOMIZATIONS
Plank from knees
Forearm Plank

PUSH JERK
The bar will start up high on the shoulders with the elbows in front. You may clean the bar from the ground or take it from the rack. Your feet are under your hips and your heels are down. Stand tall, belly tight.

Dip keeping the heels down, allowing the knees to come forward and out, and hips staying back. Keep the chest up and do not let the weight pull you forward. From here you will stand up hard and fast. Drive the power from the legs into the bar. Move your face out of the way and think of pressing the bar up as you press YOURSELF DOWN under it. Feet may move slightly wider - but no wider than your squat stance (shoulder width).

You will land with your weight in your heels, knees bent and out, butt back, and bar locked out over the middle of your body. Press into the bar and keep the belly tight. Stand completely.

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.

CUSTOMIZATION
Go Lighter

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.

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

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

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

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
Go lighter
Hang Power Clean

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP
PULL UP WARM UP

WORKOUT

EMOM 16
(Every Minute on the Minute for 16 Minutes)

Min 1: 20 Second Plank Hold + 5 Sandbag Shoulder to Overhead

Min 2: 8 Toes to Bar/Alt V-Up + 5 Sandbag Over the Shoulder

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

Extra Challenge: 30 Second Plank / 10 Toes to Bar / Alt V-Ups

Score: Last minute at which all work is completed.

Goal: 16 Minutes (make it a tough 16 min!)

COACHES NOTES
If you complete all of the work in each of the 16 minutes, your score is 16. If you are working with a heavier bag, you may need to reduce the reps to 3-4 reps per movement. Choose that rep target before you start the workout and stick with it. If you have to reduce the reps further, your score will be the last minute at which you were able to complete all of the work. BUT keep going for the full 16 making whatever adjustments you need to make. Don't worry too much about the score on this one. Just try to set yourself up with the appropriate load/rep scheme and movement variation that allows you to make it the full 16 minutes.

Consider breaking up the toes to bar early to save your grip, even if you could do 8 reps unbroken. The toes to bar should take no more than 30 seconds.

PLANK HOLD
Place your palms on the floor roughly shoulder width apart. Step your feet back you can create a straight line from your ankles through knees, hips, shoulders and the top of your head. Squeeze your legs, butt and belly tight. Push the floor away from your so your shoulders don't sink.

CUSTOMIZATIONS
Plank from knees
Forearm Plank

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

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.

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

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

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

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

CUSTOMIZATIONS
Adjust the reps if working with a heavier bag
Sumo Deadlift High Pull

MAMA MODIFICATIONS

Plank Hold

Pay attention to any coning or doming in your belly and try adjusting your posture, breath, or tension strategies. You can always modify with an Elevated Plank Hold, Bear Hold, or Overhead Plate Hold. You could also do a shorter timed set or certain number of reps/distance of Waiter Walks, Farmer Carry/March, or Bear Crawl. See the Mama Modifications Movement Library for demos.

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.

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.

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.

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 postparmtum. 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)

210305_Demo

210205_Programs

210305_Customizations

New movement alert! Snatchester! Please take note that the reps/rounds vary a bit depending on which version you do 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): OLY
POST(best after the main workout): SOGO
  SWAP(skip the main workout and do one of these instead): ENDURANCE

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

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PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

4 Rounds

30 DB Hop Overs
10 DB Snatchesters Right
30 DB Hop Overs
10 DB Snatchesters Left

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

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

Score: Total Time

Goal: 12-20 Min

COACHES NOTES
You've done snatches and you've done overhead lunges, now we are just mashing them together! Choose a load that you can complete 10 reps in 1:00-1:30 each time. Each round should take 3-5 minutes. The hop overs will definitely add up. You can break them up into a couple of smaller sets and still be fine in terms of pacing for the goal time.

DUMBBELL SNATCHESTER
1 Rep = 1 Dumbbell Snatch + 1 Single Arm Overhead Lunge w/Right Leg + 1 Single Arm Overhead Lunge w/Left Leg.

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 up tall.

Keeping your arm locked out overhead. Perform a lunge on each leg. You may perform forward or reverse lunges. Make sure you take a long enough step so that your front heel stays planted when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge.

CUSTOMIZATIONS
Go lighter
Snatch from hang position
Lower to shoulder for lunges or step ups.

DUMBBELL HOP OVER
Stand next to one dumbbell and hop laterally over the narrow side, then hop back. Each hop is one rep.

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

CUSTOMIZATIONS
Skip Overs
Line Hops

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP

WORKOUT

8 Rounds

30 DB Hop Overs
7 Barbell Snatchesters

Suggested Weight:
Men: 75#
Women: 45-55#

Extra Challenge:
Men: 95#
Women: 65#

Score: Total Time

Goal: 12-20 Min

COACHES NOTES
You've done snatches and you've done overhead lunges, now we are just mashing them together! Note that the rounds and reps are different in this version. Choose a load that you can complete the 7 snatchesters in 1:00-1:30 each time. Each round should take 1:30-2:30 minutes. The hop overs will definitely add up. You can break them up into a couple of smaller sets and still be fine in terms of pacing for the goal time.

BARBELL SNATCHESTER
1 Rep = 1 Barbell Snatch + 1 Overhead Lunge w/Right Leg + 1 Overhead Lunge w/Left Leg.

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.

Hold the bar in the overhead lockout position with biceps in line with the ears. You may perform forward or reverse. Make sure you take a long enough step that your front heel stays planted when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge.

CUSTOMIZATIONS
Go lighter
Snatch from hang position
Lower barbell to shoulders for lunges or step ups
10 Plate Snatchesters per round

BARBELL HOP OVER
Stand next to your barbell and hop over sideways, then hop back. Each hop is one rep.

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

CUSTOMIZATIONS
Skip Overs
Line Hops

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

8 Rounds

30 Sandbag Hop Overs
10 Sandbag Snatchesters

Suggested Weight:
Men: 50-70#
Women: 25-45#N/A

Score: Total Time

Goal: 12-20 Min

COACHES NOTES
You've done ground to overhead with the sandbag and you've done overhead lunges, now we are just mashing them together, with a twist! The bag is actually going to transition over your hands so make sure you practice these with a lighter load before you start the workout.

Note that the rounds and reps are different in this version.

The Snatchesters should take between 1:00-1:30 each round. Adjust the reps if you need to. The hop overs will definitely add up. You can break them up into a couple of smaller sets and still be fine in terms of pacing for the goal time.

SANDBAG SNATCHESTER
Practice this movement with a light weight first! Take one of the filler bags out of your bag if possible.

Grab hold of the overhand handles, bend your knees and lift your chest up. Keep the heels down. With your back flat and belly tight, stand up with the sandbag by driving through the heels and lifting the chest. Explode UP with the legs and hips. Shrug the shoulders. Pull the elbow high and outside. Then PUNCH your fists toward the ceiling as you drop into a partial squat. The bag will flip over your hands and come to rest against the back of your forearms at the same time you land in the partial squat. It should not crash against your arms, instead you are absorbing it with knees bent. Then, stand up all the way.

Hold the sandbag in the overhead lockout position with the biceps by the ears. You may perform forward or reverse lunges. Make sure you take a long enough step that your front heel is down when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge.

CUSTOMIZATIONS
Clean and Jerk + 2 Overhead Lunges
Power Clean + 2 Front Rack Lunges

SANDBAG HOP OVERS
Stand next to your bag and hop laterally over the narrow side. You may also do a lateral shuffle. Think fast toe taps on the bag as you step laterally on and over to the other side.

CUSTOMIZATIONS
Sandbag Shuffle
Skip Overs

MAMA MODIFICATIONS

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.

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.

DB Snatch

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

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.

210306_Demo

210306_Programs

210306_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): SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, PIGEON STRETCH
POST: COOL DOWN FLOW, CALVES/ANKLES

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PROGRAM A

PROGRAM A

WARM UP
RUNNING WARM UP
LOWER BODY BARBELL WARM UP

WORKOUT

5 Rounds

15 DB Squats
Run 200 Meters

Rest 2 Min Between Rounds

**This version can also be done with your sandbag.

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

Extra Challenge Men/Women: Increase Squat Reps to 20 Per Round

Score: Slowest Round ONLY

Goal: Can you keep them ALL under 90 seconds?

COACHES NOTES
These rounds are meant to be ALL OUT each time with full recovery. Choose a weight for the squats that you can go unbroken with the entire time! You should definitely be finishing each round in under 2 minutes!

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 Squat
Air Squat

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

PROGRAM B

PROGRAM B

WARM UP
RUNNING WARM UP
LOWER BODY BARBELL WARM UP

WORKOUT

5 Rounds

15 Back Squats
Run 200 Meters

Rest 2 Min Between Rounds

Suggested Weight Men: 115#
Suggested Weight Women: 75#

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

Score: Slowest Round ONLY

Goal: Can you keep them ALL under 90 seconds?

COACHES NOTES
These rounds are meant to be ALL OUT each time with full recovery. Choose a weight for the squats that you can go unbroken with the entire time! You should definitely be finishing each round in under 2 minutes!

BACK SQUAT
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 Squat

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

PROGRAM C

PROGRAM C

WARM UP
RUNNING WARM UP
LOWER BODY BARBELL WARM UP

WORKOUT

5 Rounds

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

Rest 2 Min Between Rounds

Suggested Weight Men: 115#
Suggested Weight Women: 75#

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

Score: Slowest Round ONLY

Goal: Can you keep them ALL under 90 seconds?

COACHES NOTES
These rounds are meant to be ALL OUT each time with full recovery. Choose a weight for the squats that you can go unbroken with the entire time! You should definitely be finishing each round in under 2 minutes!

BACK SQUAT
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 Squat

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

CUSTOMIZATIONS
Shorten distance
Decrease calories

TEAM VERSION

TEAM VERSION

WARM UP
RUNNING WARM UP
LOWER BODY BARBELL WARM UP

WORKOUT

In Teams of 2 Complete:

10 Rounds (5 Rounds EACH in I go - You go fashion)

15 Back Squats
Run 200 Meters

Rest while your partner works

**This version can also be done with a sandbag, dumbbells, and/or with the bike row option.

Suggested Weight Men: 115#
Suggested Weight Women: 75#

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

Score: Total Time

Goal: 15-20 Min

COACHES NOTES
So Partner 1 will do one full round while Partner 2 rests. Then when Partner 1 gets back from the 200m run, Partner 2 will start their round while Partner 1 rests. You guys will repeat that pattern until you've both done 5 rounds (10 total).

These rounds are meant to be ALL OUT each time with full recovery while your partner works. Choose a weight for the squats that you can go unbroken with the entire time! Each partner should definitely be finishing their round in under 2 minutes!

BACK SQUAT
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 Squat

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

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.

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.

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
TOTAL BODY DUMBBELL WARM UP

WORKOUT

7 Rounds

Not for Time

10 Jumping Squats
10 DB Snatch to Lunge Right
10 DB Snatch to Lunge Left
10 Slow Negative DB Stiff Legged Deadlift

Weight suggestions:
Men: 30-50# DBs
Women: 15-35# DBs

Score: Weight for the dumbbells you use.

COACHES NOTES
Remember, this isn't for speed. Move well and move with intention.

For the jumping squats, you will lower to the bottom of the squat - heels down, knees out, butt lower than the knees, chest up. From that position, you'll drive through your heels and jump all the way up till your hips and knees open up.

If unable to jump you may do a pause at the bottom + fast up air squat.

For the dumbbell snatch + lunge - you will start with the dumbbell between your feet. You will perform a dumbbell snatch by pulling from a slightly bent knee + chest up position. As you stand, drive through the legs and squeeze your butt to accelerate the dumbbell upward. Pull your elbow up high to keep the dumbbell close to your torso. Punch the dumbbell up until your elbow locks out. Once the dumbbell is locked out overhead with the bicep by the ear - you will perform a reverse lunge. As you get comfortable you can try to combine this 2 parted movement.

Do all reps on one side then all reps on the other.

For the stiff legged deadlifts you will hold 2 dumbbells at the waist. Hinge at the hips with the back flat and heels down. Reach the butt back and keep the dumbbells close to the body. Lower down slow and under control. Keep the knees pretty straight but soft (not completely locked out). Once you hit the middle of the shin. Squeeze the butt to stand up.

4 Rounds

Not for Time

8 Ring/TRX Band Knee Tucks
16 Love Taps

For the Ring or TRX Band Tucks you will put your feet through the rings with your hands out in a plank position out front. You will pull the knees to the chest, then back out to plank.

You may try doing one knee at at time if necessary. If you do not have the TRX Band or Rings to use - you may roll a yoga ball in or do pike ups with feet on the box.

The love taps will be with you sitting on the ground with the feet extended out front. The kettlebell will be by the feet. Keeping the legs straight, lift the feet up and over and tap the feet on the other side. Then pick them up and go back over to the other side. Every lift up and over is one rep.

MAMA MODIFICATIONS

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.

Jumping Squat

This movement can create a lot of pressure on the pelvic floor. If you are pregnant or in the rehab stages of postpartum you may want to sub: Air Squats, Goblet Squats, Thrusters, Glute Bridges, Hip Thrusts, or Good Mornings, Lateral Lunges, Blast Off Elevated Plank, High Knees Step Overs, Elevated 1 Legged Plank Rock

Plank Hold

Pay attention to any coning or doming in your belly and try adjusting your posture, breath, or tension strategies. You can always modify with an Elevated Plank Hold, Bear Hold, or Overhead Plate Hold. You could also do a shorter timed set or certain number of reps/distance of Waiter Walks, Farmer Carry/March, or Bear Crawl. See the 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

4 Rounds

15 Lungesters
15 Seated Side to Side
15 Sandbag Burpees
15 Seated Side to Side

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

Score: Total Time

Goal: 24-30 Minutes

** Don't go longer than 30 minutes!

COACHES NOTES
This is definitely a longer workout today and it will be a grind. Rounds should stay in the 6-8 minute range. Give yourself 2:00-2:30 for the Lungesters and 1:30-2:00 for the Sandbag Burpees. Definitely adjust the reps on the seated side to sides so they take about 1:00-1:30. If you are working with a heavier bag, consider adjusting the reps of each movement prior to the workout to stay within those goal windows. Test them all out in your warm up.

SANDBAG LUNGESTER
This is two front rack lunges plus one thruster. Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the forward knee to cave in. Keep the belly tight and chest up.

CUSTOMIZATIONS
2 Sandbag Step Ups + 1 Thruster
Adjust the reps to fit the movement goal window.

SANDBAG SEATED SIDE TO SIDE
Each time the bag goes across your body counts as a rep.

Sit on the ground next to your sandbag with a straight spine, legs extended out in front of you. Twist and grip whatever handle combination feels the best. Lift or drag the bag across your body over to the other side. That is one rep. Keep your chest up the whole time, try to avoid rounding the spine.

CUSTOMIZATIONS
Adjust the reps to fit the movement time window.
Swap out for a lighter dumbbell or plate.

SANDBAG BURPEE
This is simply a burpee holding onto the sandbag. Get all the way to the ground, chest to the bag. Step or jump your feet back in, tighten the belly, drop your butt, lift your chest, and grab the handles. Stand up hard and fast. Shrug and pull/guide the bag all the way overhead.

CUSTOMIZATIONS
Adjust the reps to fit the movement goal window
No Push Up Sandbag Burpee

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. Add this in wherever makes sense for your schedule!

When adding this workout in with the regular daily workout - we usually suggest doing it beforehand.

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WARM UP
LOWER BODY BARBELL WARM UP
PULL UP WARM UP

WORKOUT

Part 1

Every 2 Min for 10 Min
(5 total Sets)

7 Deadlifts

Rest 3 minutes before Part 2

COACHES NOTES
Use the same load for all five sets, spend at least 10 minutes building up to your working weight which should be heavy but not so heavy that form deteriorates in the final sets. You should have no concern of missing a rep in your first set of 7 but you may have to fight to complete the last 1-2 reps of the final set.

For the deadlift you will set up with your shins close to the bar. Feet are between hip and shoulder width with heels down. We suggest for this heavy lift that you think of lifting the chest BEFORE you even hinge at the hips to grab the bar. Take a big breath in and pull the shoulders back.

Grip the bar just outside of the legs and pull it into your body. There should be a hinge at the hips, bend at the knees. Shoulders higher than hips, hips higher than knees. (Not a squat position - NOT a stiff legged position).

To lift think of lifting the chest as you drive your heels into the ground. Keep the belly tight and actively pull the bar into the body. The bar should basically be in contact with your legs the entire way up.

Stand completely at the top. Squeeze the belly. Re-set shoulders and belly before returning to the ground. Reach the butt back, pull the bar in, keep chest up and belly tight. Slide the bar down the legs. and control!!

Part 2

Every 2 Min for 10 Min
(5 Total Sets)

8-10 STRICT Pull-Ups

Enter total reps for your score.

COACHES NOTES
So if you did 8 per round your score would be 40. Do not exceed 50 reps - or 10 reps every 2 min.

Start from a deadhang - pull to chin over the bar. Focus on a slight lean back, elbows back and down, controlled pull, controlled lower.

Use bands or switch to ring rows/supine barbell rows if you need to in order to keep the pull-ups strict for all 5 sets with at least 8 reps.

These do not have to be unbroken sets, but we want to see at least 1 min rest.

Street Parking Gymnastics is posted once a week, on Sunday. These workouts are great for those interested in building strength and stamina in gymnastics movements. Add these in wherever makes sense for your schedule!

Even if you never have goals of becoming highly skilled at these movements - they can be fun to practice/play around with and can build a ton of body control and upper body strength.

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!

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WARM UP
GYMNASTICS PULL WARM UP
GYMNASTICS PRESS WARM UP

WORKOUT

7 Min
Handstand Practice

Choose a method that will allow you to work to improve.

For this you will simply put 7 min on the clock and practice either kicking up into or holding a handstand.

This can be done against the wall or free standing.

If kicking up into a handstand for the first time - or if you are new to it - make sure to lock the elbows and practice just transferring your weight from your feet onto your hands. From there work your way into kicking higher and higher.

If you are against the wall you could do a tabata - 20 seconds on and 10 seconds off.

If you are doing a free standing method the goal should be to stay inside of like a 4x4 square. Or within one of your mats.

Focus on looking at the heel of your hand - keeping the feet together - and keeping the belly tight. Squeeze your cheeks!

EMOM 7 Minutes
Every Min on the Min for 7 Min

1 Kip Swing
1 Kip Swing with Press Down
1 Kip Swing with Press Down/Pull to Hips
1 Bar or Ring Muscle Up

Extra Challenge: Every 30 Seconds

Customization Option:

Every 30 Seconds
2 Kip Swings
1 Kip Swing with Press Down
1 Jumping Bar Muscle Ups

Score is total rounds you were able to complete successfully

So basically, you are building up the kip with each swing until you finish with a muscle up. When you've completed the final movement, drop down and rest until the next minute starts.

For the kip swing you will perform a hollow and arch on the bar pull and press. Hands and feet move together. Move from the shoulder.

When you add the press down the focus is to bring the hips closer to the bar by pressing down and lifting the hips. Use your lats/back and keep the arms straight.

On the next rep - after you press down, pull with the arms.

Finally on the last rep (Muscle Up) pull yourself through/over and think of doing a big sit up!

For the scaled version you will focus on strong kip swings and start trying to work on that press down. On the 3rd rep go to a box or some way you can jump - pull to the hip and then do a Big Crunch over!

5 Rounds (10 Min)

30 Second Weighted Hollow Hold
30 Second Rest
30 Second Weighted Superman Hold
30 Second Rest

Score is weight used - but honestly don't worry too much about your score here.

The goal is to do all 30 seconds without breaking so if the weight is making that impossible, get rid of it! If you have to accumulate the time even without weight, that's totally fine!

For the hollow hold you will hold a small weight in your hands over your head. Keep your legs straight and press the lower back into the ground by hollowing out the belly. Lift the toes hands and shoulders off of the ground.

For the superman hold you will lay on the stomach - arms straight and feet straight - hold the small weight in the hands and lift hands and feet. Squeeze the cheeks!!

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

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WARM UP
UPPER BODY DUMBBELL WARM UP

WORKOUT

3 Rounds of

24 Alternating Single Arm Skull Crushers
8 Single Arm No Bench Bent Row Right Arm
8 Single Arm No Bench Bent Row Left Arm
12 Wide Out Tricep Extensions
24 Diamond Push Ups
12 Standing Tricep Extensions

Rest 2 minutes between rounds

Score: If used same dumbbell for each put that. If not - put heaviest dumbbells and list what you used for each exercise in comments.

COACHES NOTES
Don't try to rush this! Each round should take about 6-8 minutes. All sets should be unbroken except for diamond push ups so rest as needed between movements keeping that in mind.

For the skull crushers, lie back on a bench and keep the shoulders back and down. Start with both arms extended vertically toward the ceiling. Bend only at the elbow with one arm and lower the dumbbell just outside of the ear. Then straighten your am fully before repeating the movement with your other arm. 24 reps will be 12 on each arm.

The single arm no bench bent rows start in the bent over row position with both arms extended straight down with a dumbbell in each hand. Perform 8 rows with your right arm first, drawing your elbow alongside your torso as you raise the DB to your ribcage. Then, perform 8 rows with the left arm.

For wide out tricep extensions, lie on your back on a bench or the floor. With one DB in each hand, rest the DBs on your chest with your elbows bent and out wide like wings. Extend your arms fully, then bring the DBs back to the chest.

Perform these diamond push ups with your hands together - pointer fingers and thumbs touching to create a "diamond" shape - beneath your chest. Keep your body tight and shoot for sets of at least 8. Go to knees if needed.

For standing tricep extensions, use one heavy or two lighter dumbbells starting behind the head. Keep the biceps by the ears, belly tight as you lock the elbows. Control the lower back down.

Hey Team! This week's Oly Workout is from the NEW Oly EMOM Extra Program! The 12 workouts found in this program are designed for those who love the Olympic Lifts - Clean and Jerk / Snatch - and who want to throw them into their training - while being efficient with their time.

As a part of the Oly EMOM Extra Program we have also included some “Optional Accessory” work to increase strength in ways that will carry-over to the Olympic Lifts. If you have time - and so desire - you can add this work in after the main EMOM.

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WARM UP
BARBELL CLEAN WARM UP

WORKOUT

Every 90 Seconds for 10 Rounds/15 Min

Power Clean
Hang Squat Clean
Full Clean

Score is the heaviest weight you hit (Note if you stuck with it the whole time or built up across the 10 rounds)

Pick a weight and stick with it or add weight each time.

When the clock hits 15 Min - If you would like to hit some more single cleans - spend some time doing a few more!

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.

HANG SQUAT CLEAN
Same idea as the clean but you'll start standing with the bar hanging in your arms at your thighs.

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

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

FULL CLEAN
Combine the start position of the power clean (from the floor) with the receiving position of the hang squat clean (bottom of the squat) and you have the full clean!

Optional Lifting

Clean Pull (4x3)

Do these with the heaviest successful lift from the previous part of the workout!

A clean pull is the first pull off of the ground, plus the hip extension and jump and shrug portion of the clean. This teaches us to work on the powerful up portion of the movement.

For this part you will do 4 sets of 3 clean pulls. Rest as needed between sets.

Really focus on good extension and a powerful up! Hold those good positions!

Back Squat (4x3)

For this part you'll do 4 sets of 3 back squats. You should be nice and warm from the first part of the workout so you can quickly work up to a moderate-heavy weight that you can stick with for all 4 sets. Rest as needed between sets.

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.

Street Parking Endurance is posted once a week, on Sunday. It is meant for anyone looking to build a bigger engine through extra work on the rower, bike or running. Add this in wherever makes sense for your schedule.

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

RUN VERSION

WARM UP
Running Warm Up

WORKOUT

Run Version:

5 Rounds

2 Min at a moderate pace (0:00-2:00)
20 Seconds Rest (2:00-2:20)

90 Seconds at a moderate/ but faster pace (2:20-3:50)
15 Seconds Rest (3:50-4:05)

1 Min at a fast pace (4:05-5:05)
10 Seconds rest (5:05-5:15)

30 Seconds at a 98% effort pace (5:15-5:45)

3 Min Rest (5:45-8:45)

Score - if you are able to measure TOTAL distance you can mark it. Do NOT mess up paces trying to get a better score!

Goal - without looking try to match traveling the exact same distance each time. This is how we learn to pace.

COACHES NOTES
Doing the proper paces is IMPORTANT. We must learn how to perform at different paces at different times and learn what is sustainable for us.

The rest - although short - is also important. Don't skip it.

Rather than worrying about a score. This is a TEST to see if you end up getting around the same distance every time. That is a good gauge for if you are hitting similar paces each round.

ROW VERSION

Row Version:

5 Rounds

2 Min at a moderate pace (0:00-2:00)
20 Seconds Rest (2:00-2:20)

90 Seconds at a moderate/ but faster pace (2:20-3:50)
15 Seconds Rest (3:50-4:05)

1 Min at a fast pace (4:05-5:05)
10 Seconds rest (5:05-5:15)

30 Seconds at a 98% effort pace (5:15-5:45)

3 Min Rest (5:45-8:45)

Score - Total distance - but DO NOT screw up the paces trying to get a better score.

Goal - Without looking (cover the monitor or the distance on the monitor and only watch the clock) try to match traveling the exact same distance each time. This is how we learn to pace.

COACHES NOTES
Doing the proper paces is IMPORTANT. We must learn how to perform at different paces at different times and learn what is sustainable for us.

The rest - although short - is also important. Don't skip it.

Rather than worrying about a score. This is a TEST to see if you end up getting around the same distance every time. That is a good gauge for if you are hitting similar paces each round.

BIKE VERSION

Bike Version:

5 Rounds

2 Min at a moderate pace (0:00-2:00)
20 Seconds Rest (2:00-2:20)

90 Seconds at a moderate/ but faster pace (2:20-3:50)
15 Seconds Rest (3:50-4:05)

1 Min at a fast pace (4:05-5:05)
10 Seconds rest (5:05-5:15)

30 Seconds at a 98% effort pace (5:15-5:45)

3 Min Rest (5:45-8:45)

Score - Total calories - but DO NOT screw up the paces trying to get a better score.

**if using a bike with distance just put that in and make a note in comments.

Goal - Without looking (cover the monitor or the distance on the monitor and only watch the clock) try to match traveling the exact same distance each time. This is how we learn to pace.

COACHES NOTES
Doing the proper paces is IMPORTANT. We must learn how to perform at different paces at different times and learn what is sustainable for us.

The rest - although short - is also important. Don't skip it.

Rather than worrying about a score. This is a TEST to see if you end up getting around the same distance/calories every time. That is a good gauge for if you are hitting similar paces each round.

8 - Morpheus Demo

8-Morpheus Programs

8- Morpheus-Customizations

Welcome to Vault 2021 - Road to Olympus!

This is the workout of the day for Monday - but also the EIGHTH 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 25 to receive credit towards the Vault!

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

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

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, HIP FLEXORS & PSOAS STRETCH
POST: COUCH STRETCH, HIPS 2.0

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PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

2021 VAULT: DUMBBELL MORPHEUS

Part 1

5 Minute AMRAP
(As Many Reps as Possible in 5 Minutes)

Dumbbell Man Makers

Rest 3 Minutes Before Part 2

Part 2

4 Minute AMRAP
(As Many Reps as Possible in 4 Minutes)

Devil Press

Rest 2 Minutes Before Part 3

Use same weight as Part 1

Part 3

3 Minute AMRAP
(As Many Reps as Possible in 3 Minutes)

Burpees

Suggested Weights:
(For Parts 1 & 2 ONLY)

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

Extra Challenge:
(For Parts 1 & 2 ONLY)

RX+ ( We REALLY don't think this is necessary btw): Heavier Dumbbells

Part 1 Score: Total Reps in 5 Minutes
Part 2 Score: Total Reps in 4 Minutes
Part 3 Score: Total Reps in 3 Minutes

Part 1 Goal: 20-30 Reps +
Part 2 Goal 30-45 Reps +
Part 3 Goal: 40-60 Reps +

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP

WORKOUT

2021 VAULT: BARBELL MORPHEUS

Part 1

5 Minute AMRAP
(As Many Reps as Possible in 5 Minutes)

Barbell Manmakers

Rest 3 Minutes Before Part 2


Part 2

4 Minute AMRAP
(As Many Reps as Possible in 4 Minutes)

Plate Burpees

Rest 2 Minutes Before Part 3


Part 3

3 Minute AMRAP
(As Many Reps as Possible in 3 Minutes)

Burpees

Suggested Weights:
RX Men: 95#
RX Women: 65#

RX Men: 45# Plate
RX Women: 25# Plate

Extra Challenge:
(For Part 1 ONLY)

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

Part 1 Score: Total Reps in 5 Minutes
Part 2 Score: Total Reps in 4 Minutes
Part 3 Score: Total Reps in 3 Minutes

Part 1 Goal: 25-35 Reps +
Part 2 Goal: 30-45 Reps +
Part 3 Goal: 40-60 Reps +

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

2021 VAULT: SANDBAG MORPHEUS

Part 1

5 Minute AMRAP
(As Many Reps as Possible in 5 Minutes)

Sandbag Burpee Squat Clean Thrusters

Rest 3 Minutes Before Part 2


Part 2

4 Minute AMRAP
(As Many Reps as Possible in 4 Minutes)

Sandbag Burpees

Rest 2 Minutes Before Part 3


Part 3

AMRAP 3 Minutes
(As Many Reps as Possible in 3 Minutes)

Burpees

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

Part 1 Score: Total Reps in 5 Minutes
Part 2 Score: Total Reps in 4 Minutes
Part 3 Score: Total Reps in 3 Minutes

Part 1 Goal: 25-35 Reps +
Part 2 Goal: 30-45 Reps +
Part 3 Goal: 40-60 Reps +

MAMA MODIFICATIONS

Man Makers

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

Devil Press

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

Burpee

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

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.

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.

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.