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!

---

WARM UP
LOWER BODY DUMBBELL WARM UP

WORKOUT

PART 1

6 Rounds (18 Minutes)

1 Min. Slow-Lower KB/DB Power Clean + Goblet Squat
30 Sec. Rest
1 Min. Alternating Goblet Step Ups
30 Sec. Rest

- REST 2 MINUTES BEFORE PART 2 -

Men: 35-50# KB/DB
Women: 20-35# KB/DB

Score: Weight Used

COACHES NOTES
The goal for the working minutes is NOT to get as many reps as you can, but rather to move through the movements with control and intention. Shoot for 7-10 reps per minute of the slow-lower power clean + goblets squats and 14-18 reps of the step ups!

SLOW-LOWER KB/DB POWER CLEAN + GOBLET SQUAT
Start standing with the KB/DB in hands. If you're using a DB, hold one head of the dumbbell with both hands so that the lower head is hanging toward the floor. Take a solid 2-3 count to lower the KB/DB to the ground. Send the hips back, keep the chest proud and belly tight. Bend at the knees slightl as the KB/DB passes the knees. When it touches, start to stand and as the KB/DB reaches mid-thigh, drive hard and fast through the heels to accelerate the KB/DB up to the chest. Reposition your hands to the base of the KB handle or to underneath the upper DB head so that it's resting in your palms.

From here, send the butt back and down as your drive the knees out. Keep the weight close to your chest. When your butt gets below your knees, drive through your heels and squeeze your butt to stand. Lower the weight back to your hips to start the next rep.

ALTERNATING GOBLET STEP UP
Hold one dumbbell or kettlebell tight to your chest. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. Stand up all the way at the top of the box and make sure both feet are planted. Make sure you choose a weight and a height that you are comfortable stepping up AND down. These are alternating so you'll switch the foot you step up with for each rep.

If you don't have something to step up onto, or if you are uncomfortable stepping up right now, you can sub alternating goblet lunges.

PART 2

4 Rounds (8 Minutes)

30 Sec. Side Plank Half Pike, R
30 Sec. Rest
30 Sec. Side Plank Half Pike, L
30 Sec. Rest

No weight needed!

Score: Total Reps

COACHES NOTES
The goal for this one is to find a challenging but doable version of this dynamic plank and then get as many reps as you can within each working interval. You can do the side plank from your hand or elbow and with a straight leg or bent knee. Again, find what will challenge YOU the most and stick with that.

SIDE PLANK HALF PIKE
Start lying on one side of your body with your torso propped up with your elbow and your hips, knees, and ankles stacked one above the other. Press into your elbow and foot to lift your hips up so that your body is in a straight line. From this base position, you're going to swing your top leg forward until it's in line with your hip then bring it back to its start position in the plank. If you'd like you can position your top hand at hip height as a target for your toe to touch to. If you'd like to make this more challenging, hold the plank from your hand rather than your elbow. If you need something a little more accessible, try bending at the knee as your raise the leg up - like a plank knee-up.

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.

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.

Side Plank Half Pike

Side planks can be a really great tool for core strengthening during pregnancy and postpartum but if you notice that you're bearing down, holding your breathing, coning/doming, or feel unstable with this movement, feel free to modify to Side Plank Hold, any variation of Functional Progression 2, DB Windmills, Paloff Press, Bear Pose Shoulder Taps, Bear Crawl, or Functional Progression 1.

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.

---

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

200 Bear Hug Lunges

Every minute on the minute perform 4-6 Sandbag Seated Side to Side

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

Score: Total Time

Goal: 15-20 Minutes

COACHES NOTES
The seated side to sides are not fun. Let's just get that out of the way! Depending on the size/weight of your bag, choose a number of reps that takes 10-20 seconds to complete, no less, no more. The bear hug grip will change both your ability to breathe and maintain core stability so focus on both keeping your belly tight and breathing!

SANDBAG BEAR HUG LUNGE
Hold the bag against your chest with your arms wrapped around the bag. Keep your belly tight, chest up and draw your elbows back alongside your ribcage to keep the bag close to your body. You may choose from forward stepping, reverse, or even walking lunges. Alternate legs. Drive off of the heel and don't allow the knees to cave. We like the reverse lunge because the working leg stays planted so you end up being able to drive through the heel really well. You will step back and keep the heel down. Don't allow the knee to cave in. You will GENTLY touch the ground with the leg (knee) you stepped back with. Then drive off of the front foot (heel) to bring you back to standing. Switch legs for the next rep.

CUSTOMIZATIONS
Zercher Lunges
Sandbag Step Ups

SANDBAG SEATED SIDE TO SIDE
Each twist 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.

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!

---

WARM UP
LOWER BODY BARBELL WARM UP

WORKOUT

Pause Back Squat

4 x 5

One Set Every 5 Minutes for 20 Minutes

COACHES NOTES
For these squats you will hold the bottom position for 3 seconds on each rep.

Choose a weight that is challenging for you and go up or down between sets based on how it feels! Your score is your heaviest set.

To get set up, make sure your feet are roughly shoulder width apart. Shift and make sure those heels are down. The bar should be on the back with the chest lifted and belly tight!

To start the movement you will reach the butt back and down, while working to keep the chest up. Keep the heels down and drive the knees out as you go down.

You will keep going down until your butt is lower than your knees at the bottom. In this position there should be no plopping or rounding. You should have a flat back and chest up. Pause here for 3 seconds.

Stand up by driving the heels into the ground, lifting the chest and driving the knees out.

For Time

400 Meter Farmer Carry

Every time you put the weight down, 5 Strict Press with your dumbbells or kettlebells.

RX Men: 40# DBs/KBs +
RX Women: 25# DBs/KBs +

RX +: 800 Meters

COACHES NOTES
Ouch. So basically you will carry a set of dumbbells or kettlebells at your sides for 400 meters. If you need a break - no problem. You will just complete 5 strict press before you can start carrying again.

If you don't have matching DBs or KBs you can have varying weights, just switch hands when you break and do 5 strict press per side with the correct weight!

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!

---

WARM UP
GYMNASTICS PULL WARM UP
GYMNASTICS PRESS WARM UP
BOX JUMP WARM UP

WORKOUT

EMOM 12 Min
(Every Minute on the Min for 12 Min / Alternating)

Min 1: Max Bar/Ring Muscle Ups
Min 2: 8 Seated Box Jumps

**Muscle Ups may be bar or ring. If you think you will hold big numbers you may scale up to strict. If you are still working on your muscle ups these may also be banded, jump, or foot assisted transitions.

Seated Box Jumps should be 20-30" depending on your ability/height and also should start in a completely seated position below parallel.

Score: Muscle Up Number

**Put what type of muscle up you did and box height in comments.

COACHES NOTES
For this workout - choose a type of muscle up that will allow you to get 3-4 on those minutes. If it ends up being 2-3 on a few minutes- that's ok too.

If you are going to get more than like 6-7 - try strict or at least start that way.

Remember on the muscle up reps to get that good lean back - hips to rings. Do NOT think about separating your hands to make room for your body. That happens as you come forward at the top - not during the pull. Pull all of the way up - and then think of doing a massive sit up as you pull through. Keep those rings tight as you come out of the dip!

If doing bar - think hips to bar, then big sit up! Try taking your hands a BIT wider than a regular pull up to give yourself more room to come over the top of the bar. Hands have to move around the bar and change position as you come up and over.

If doing a modified (banded, jumpng etc) muscle up make sure you make it challenging and still work on good technique. No JUMPING from the bottom to the top of the dip! Work all of the positions along the way.

Seated box jumps should start in a completely stopped seated position below parallel. Drive through the heels, throw the arms, and them lift the knees fast! Land with your WHOLE foot on the box or step. Step down and re-set. Sit and come to a complete stop!

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

Plyo Box Pike Handstand Walk Arounds

Each full trip around the box = 1 Rep

Customization Idea - 7 Min Shoulder Tap Practice (Pike on Box)

You will place your feet on your plyo box and then get into a pike position with your hips over your head and hands. Walk your hands around the box in a full circle. Taking small steps. Press the ground away and keep the core tight. Keep looking back at the box, and keep the arms mostly locked out.

Do one full circle in one direction - that is 1 rep. Next circle go the other direction.

Spread the fingers wide and distribute the weight across your whole hand. You don't have to do the WHOLE circle unbroken as you start to fatigue. You just need to complete the whole circle before going the other way. Break as needed.

Quality over quantity.

If you aren't ready to move with this or you don't have a box to go around. Just practice shoulder taps! Every 20 taps = 1 rep!

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

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

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

---

WARM UP
UPPER BODY DUMBBELL WARM UP

WORKOUT

32 Min EMOM
(Every Minute on the Minute for 32 Minutes)

Min 1 - 12 Around the Worlds
Min 2 - Rest
Min 3 - 12 Pull Over
Min 4 - Rest
Min 5 - 15 High Close Grip Front Raise
Min 6 - Rest
Min 7 - 15 Pec Fly
Min 8 - Rest

Score: Not super important here. Log the load used for the Pec Flys but focus on performing ALL the movements well.

Goal: To get a sweet pump!

COACHES NOTES
Movements should take close to the entire minute. So each rep of the Round the Worlds for example, should be 4-5 seconds long. Move slow and try not to use momentum or ever feel like you are not under tension.

For the Around the Worlds, start with light dumbbells at your waist, palms facing out. Raise the dumbbells laterally, then keep going until they barely touch overhead. Lower back down the same way you came up.

For the Pull Overs, lay back on the bench with the crown of your head just over the edge. Holding your dumbbells above your chest with a micro-bend at the elbow, bring your arms back over your head. The DBs should get as close to the floor as possible without overarching your back. Try to pin your front ribcage down to your hips and pull your spine down into the bench throughout the entire movement. Raise the DBs back up into the air over your chest to complete the rep.

For these Front Raises, hold the dumbbells together, still with palms facing down. This time when you raise the DBs out in front of you, keep raising them until they are all the way overhead. Keep a tiny bend at the elbow throughout.

For the Pec Flys, lay back on the bench with arms extended straight up into the air with a microbend at the elbow. Keep your ribs drawn down toward your hips to avoid overarching your back as you lower the DBs out to the sides. They should be at the height of, and in line with the shoulders. Squeeze your inner pecs together to raise your arms back up into the air.

Hey Team! This week's Oly Workout is Session 5 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.

---

WARM UP
GENERAL BARBELL WARM UP

WORKOUT

Every Min on the Min for 15 Min

1 Squat Clean
1 Cluster

COACHES NOTES
Pick one weight to stick with each minute or add weight each time! Whatever feels good and allows you to move with proper form.

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.

CLUSTER (SQUAT CLEAN THRUSTER)
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. Feet are now about shoulder width apart.

Stand fast out of the squat driving through the heels and pop the weight off of the shoulder. Move your face out of the way as you press the bar up, drive the head through as you press out. Finish with the bar completely overhead.

Optional Lifting

4x3 Clean Pull

COACHES NOTES
Use the heaviest weight you hit in the session for those reps.

CLEAN PULL
This movement is just the first half of the clean - lifting the bar off the ground and driving hard and fast through the legs and hips to accelerate it upward. 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.

4x3 Back Squat

COACHES NOTES
Choose a weight that will challenge you but you have no fear of failing with.

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.

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

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

---

RUN VERSION

Run Version:

WARM UP
RUNNING WARM UP

WORKOUT

10 Rounds (25 Minutes Total)

60 Seconds "Easy"
60 Seconds "ON"
30 Seconds REST

Score: Total distance from ON portion only. Do not count any distance done during the easy portion!

If that is too hard to calculate - don't even worry. Just put total distance and note you didn't separate it in the comments.

COACHES NOTES
If you don't have a way to measure total distance - don't even worry about it! Just get after it!

The EASY pace should be something you could sustain for a long time, but not TOO easy. Definitely not a walk and more than a jog.

The ON pace should be pretty all out. The 30 seconds may not recover you completely, but that combined with the 60 seconds easy should get you ready to go again!

ROW VERSION

Row Version:

10 Rounds (25 Minutes Total)

60 Seconds "Easy"
60 Seconds "ON"
30 Seconds REST

Score: Total distance from ON portion only. Do not count any distance done during the easy portion!

COACHES NOTES
The EASY pace should be something you could sustain for a long time, but not TOO easy.

The ON pace should be pretty all out. The 30 seconds may not recover you completely, but that combined with the 60 seconds easy should get you ready to go again!

BIKE VERSION

Bike Version:

10 Rounds (25 Minutes Total)

60 Seconds "Easy"
60 Seconds "ON"
30 Seconds REST

Score: Total Calories from ON portion only. Do not count any calories done during the easy portion!

COACHES NOTES
The EASY pace should be something you could sustain for a long time, but not TOO easy.

The ON pace should be pretty all out. The 30 seconds may not recover you completely, but that combined with the 60 seconds easy should get you ready to go again!

12-Promethus_Demo

12-Prometheus_Programs

12-Prometheus_Customizations

Welcome to Vault 2021 - Road to Olympus!

This is the workout of the day for Monday - but also the TWELFTH 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 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): OLY
  POST(best after the main workout): SOGO
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, PIGEON STRETCH
POST: SCIATICA/PIRIFORMIS, COOL DOWN FLOW

---

PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

2021 VAULT: DUMBBELL PROMETHEUS

15 DB Lungesters
15 DB Facing Burpees
12 DB Lungesters
12 DB Facing Burpees
9 DB Lungesters
9 DB Facing Burpees

Rest 3 Minutes

9 DB Lungesters
9 DB Facing Burpees
12 DB Lungesters
12 DB Facing Burpees
15 DB Lungesters
15 DB Facing Burpees

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

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

Score: Total Time INCLUDING the 3 Minute Rest

Goal: 18-27 Minutes

COACHES NOTES
Choose a weight and pace for the Lungesters that will allow you to perform 3-5 reps per minute. For the facing burpees, choose a customization that you can definitely do 8-12 reps within a minute. Do your best to stay calm and breathe throughout each rep of the lungesters. It’ll be tempting to try rushing through the movement but just focus on moving smoothly.

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

And then...

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

CUSTOMIZATIONS
Single DB Lungester
Unweighted Lungester

DUMBBELL FACING BURPEE
Start standing, facing your dumbbells. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump over your dumbbells then turn around and repeat. A rep is complete once you’ve done the burpee and landed on the other side of the dumbbells.

CUSTOMIZATIONS
Facing Step In/Out Burpee
Facing Burpee + Skip Over
Regular Burpee

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP

WORKOUT

2021 VAULT: BARBELL PROMETHEUS

15 Lungesters
15 Bar Facing Burpees
12 Lungesters
12 Bar Facing Burpees
9 Lungesters
9 Bar Facing Burpees

Rest 3 Minutes

9 Lungesters
9 Bar Facing Burpees
12 Lungesters
12 Bar Facing Burpees
15 Lungesters
15 Bar Facing Burpees

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

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

Score: Total Time INCLUDING 3 Minute Rest

Goal: 18-27 Minutes

COACHES NOTES
Choose a weight and pace for the Lungesters that will allow you to perform 3-5 reps per minute. For the facing burpees, choose a customization that you can definitely do 8-12 reps within a minute. Do your best to stay calm and breathe throughout each rep of the lungesters. It’ll be tempting to try rushing through the movement but just focus on moving smoothly.

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

And then...

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

CUSTOMIZATIONS
Lower weight
Unweighted Lungester

BARBELL FACING BURPEE
Start standing, facing your barbell. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump over your barbell then turn around and repeat. A rep is complete once you’ve done the burpee and landed on the other side of the barbell.

CUSTOMIZATIONS
Facing Step In/Out Burpee
Facing Burpee + Skip Over
Regular Burpee

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

2021 VAULT: SANDBAG PROMETHEUS

15 Sandbag Lungesters
15 Sandbag Facing Burpees
12 Sandbag Lungesters
12 Sandbag Facing Burpees
9 Sandbag Lungesters
9 Sandbag Facing Burpees

Rest 3 Minutes

9 Sandbag Lungesters
9 Sandbag Facing Burpees
12 Sandbag Lungesters
12 Sandbag Facing Burpees
15 Sandbag Lungesters
15 Sandbag Facing Burpees

Ideal Sandbag Loading:

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

Score: Total Time INCLUDING 3 Minute Rest

Goal: 18-27 Minutes

COACHES NOTES
Choose a pace for the Lungesters that will allow you to perform 3-5 reps per minute. If you’re unable to hit that rep range, reduce the reps from 15, 12, and 9 to 12, 9, and 6. For the facing burpees, choose a customization that you can definitely do 8-12 reps within a minute. Do your best to stay calm and breathe throughout each rep of the lungesters. It’ll be tempting to try rushing through the movement but just focus on moving smoothly.

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

And then...

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

CUSTOMIZATIONS
Reduce reps
Unweighted Lungester

SANDBAG FACING BURPEE
Start standing, facing your sandbag. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump over your sandbag then turn around and repeat. A rep is complete once you’ve done the burpee and landed on the other side of the sandbag.

CUSTOMIZATIONS
Facing Step In/Out Burpee
Facing Burpee + Skip Over
Regular Burpee

MAMA MODIFICATIONS

Lungesters

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

You can also try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Option to sub: Thrusters, Weighted Step Ups, Weighted Lateral Step Ups, Lunge + Lunge + Air Squat, Goblet/DB Squat

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

210323_Demo

210323_Programs

210323_Customizations

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

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, COUCH STRETCH
POST: CHEST OPENER, QUADS/IT BAND

---

PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP
PULL UP WARM UP

WORKOUT

5 Rounds

Run 200 Meters
12 Double Dumbbell Snatch
15 Pull Ups
Run 200 Meters

Rest 1 Min Between Rounds

Strict Pull Up Option: 8-10 Reps Per Round

**Could also do this version with your sandbag!

Suggested Weight Men: 35-40# DBs
Suggested Weight Women: 20-25# DBs

No Extra Challenge on this version -- we think the suggested weight and # of reps is PLENTY for the Double Dumbbell Snatch!

Score: Slowest Round ONLY

Goal: 3:00-4:30

COACHES NOTES
Because your score is your slowest round, don't go unbroken unless you think you can do it in all 5 rounds. The pull ups will be extra challenging after those snatches! DO NOT GET SLOPPY on the double dumbell snatches. Make sure your butt is down, chest is up and back is flat before you pull from the ground on every rep. Lower with control. Switch to 18 single arm alternating DB snatches if you need to. Choose a pull up variation you can complete all 15 reps in 2-3 sets the whole way.

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

DOUBLE DUMBBELL SNATCH
Start with a wide stance, both dumbbells between the feet. Bend the knees slightly and hinge at the hips to grip the dumbbells. Keep the chest up, shoulders back, back flat, arms long and straight. Drive your heels into the floor, leading with the chest to stand up fast. Keep the back flat. Once past the knees you will almost jump. Shrug the shoulders and allow the momentum to bring the dumbbells up as you guide them in a partial swing, without allowing them to get too far away from you. Punch your fists to the sky. Finish with a press to lockout with the biceps by the ears and the belly tight.

When lowering the dumbbells DO NOT GET SLOPPY! Keep the heels down and keep the back flat. Lower under control back to the ground.

Only one head of each dumbbell must touch the ground at the bottom of every rep.

CUSTOMIZATIONS
Single Arm Alternating DB Snatches - Increase the reps to 18 (9 per arm)
Kettlebell Swings

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

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

PROGRAM B

PROGRAM B

WARM UP
RUNNING WARM UP
PULL UP WARM UP
SNATCH WARM UP

WORKOUT

5 Rounds

Run 200 Meters
12 Power Snatch
15 Pull Ups
Run 200 Meters

Rest 1 Min Between Rounds

Strict Pull Up Option: 8-10 Reps Per Round

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

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

Score: Slowest Round ONLY

Goal: 3:00-4:30

COACHES NOTES
Because your score is your slowest round, don't go unbroken unless you think you can do it in all 5 rounds. The pull ups will be extra challenging after those snatches! Choose a variation you can complete all 15 reps in 2-3 sets the whole way. They shouldn't take more than :45-1:00. Choose a load on the power snatches you can complete in 2-3 sets or about 45 seconds each time. This one is going to get grippy, so take smart breaks early on!

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

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

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

CUSTOMIZATIONS
Go lighter
Hang Power Snatch

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

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

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP
PULL UP WARM UP

WORKOUT

5 Rounds

Row 18 Cal Men / 13 Cal Women
or
Bike 15 Cal Men / 11 Cal Women

12 Double Dumbbell Snatch
15 Pull Ups

Row 18 Cal Men / 13 Cal Women
or
Bike 15 Cal Men / 11 Cal Women

Rest 1 Min Between Rounds

Strict Pull Up Option: 8-10 Reps Per Round

**Can also do this version with the barbell option found in Program B or even your sandbag!

Suggested Weight Men: 35-40# DBs
Suggested Weight Women: 20-25# DBs

No Extra Challenge on this version (unless you switch it up with Barbell) -- we think the suggested weight and # of reps is PLENTY for the Double Dumbbell Snatch!

Score: Slowest Round ONLY

Goal: 3:00-4:30

COACHES NOTES
Because your score is your slowest round, don't go unbroken unless you think you can do it in all 5 rounds. The pull ups will be extra challenging after those snatches! DO NOT GET SLOPPY on the double dumbell snatches. Make sure your butt is down, chest is up and back is flat before you pull from the ground on every rep. Lower with control. Switch to 18 single arm alternating DB snatches if you need to. Choose a pull up variation you can complete all 15 reps in 2-3 sets the whole way.

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

DOUBLE DUMBBELL SNATCH
Start with a wide stance, both dumbbells between the feet. Bend the knees slightly and hinge at the hips to grip the dumbbells. Keep the chest up, shoulders back, back flat, arms long and straight. Drive your heels into the floor, leading with the chest to stand up fast. Keep the back flat. Once past the knees you will almost jump. Shrug the shoulders and allow the momentum to bring the dumbbells up as you guide them in a partial swing, without allowing them to get too far away from you. Punch your fists to the sky. Finish with a press to lockout with the biceps by the ears and the belly tight.

When lowering the dumbbells DO NOT GET SLOPPY! Keep the heels down and keep the back flat. Lower under control back to the ground.

Only one head of each dumbbell must touch the ground at the bottom of every rep.

CUSTOMIZATIONS
Single Arn Alternating DB Snatches - Increase the reps to 18 (9 per arm)
Kettlebell Swings

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

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

MAMA MODIFICATIONS

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 Snatch

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

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.

Mountain Climbers

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

KB Swing

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

210324_Demo

210324_Customizations

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

PRE(best before main workout): POWER-OLY
  POST(best after the main workout): SOGO-BUTTS & GUTS
EITHER(can be warm up or finisher): GYMNASTICS

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, COUCH STRETCH
POST: HIP FLEXORS & PSOAS STRETCH, PIGEON STRETCH

---

PROGRAM A

PROGRAM A

WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

4 Rounds

Min 1: Max Reps Air Squats
Min 2: Max Reps Push Up Tap + Tap
Min 3: Max Reps Box Jump Over
Min 4: Max Reps Weighted Sit Up / Alternating V-Up

No Rest Between Rounds

Suggested Weight Men: 20-24" Box // 30-40# DBs or Bumper Plate for the weighted sit ups
Suggested Weight Women: 16-20" Box // 15-25# DBs or Bumper Plate for the weighted sit ups

Score: Total Reps from All Movements/All 4 Rounds

Goal: 300 Reps+

COACHES NOTES
Breaking it up by movement, shoot for at least 25 squats, 15 push up + taps, 15 box jump overs, and 15 weighted sit ups each round. You might get more in the early rounds but don't come out of the gate so hot that you are not able to hit those rep targets in rounds 3 and 4. If you think you'll be getting 20 or more box jump overs each time, try using a higher box on this one.

AIR SQUAT
Set up with feet shoulder width apart. Fire up your belly. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep.

CUSTOMIZATIONS
Squat to Target
Assisted Squat

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

BOX JUMP OVER
Choose a height that you are comfortable jumping to and stepping down from. Facing the box with feet about hip width apart, swing the arms up as you jump to the box. Land with both feet all the way on the box, then step off the other side to complete the rep. If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in!

CUSTOMIZATIONS
Adjust height
Jump Overs
Step Up Overs

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

CUSTOMIZATIONS
Regular sit ups
Alternating V-Ups

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

MAMA MODIFICATIONS

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.

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.

Sit Ups

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

210325_Demo

210325_Programs

210325_Customizations

Take note that the reps and scoring are a bit different between the different versions today! Make sure you read through!

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

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

---

PROGRAM A

PROGRAM A

WARM UP
JUMP ROPE WARM UP
DUMBBELL SQUAT CLEAN WARM UP

WORKOUT

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

20 Double Unders/DB Hop Overs
9 DB Power Cleans

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

Extra Challenge Men: 50# DBs / 30 Double Unders/DB Hop Overs
Extra Challenge Women: 35# DBs / 30 Double Unders/DB Hop Overs

Score: Not super important today. But total rounds completed without having to lower reps.

Goal: Make it every minute with 10-15 seconds rest.

COACHES NOTES
This is going to be a good one folks! RX+ is pretty aggressive today so only choose that option if you are very proficient with double unders. Choose a weight that you can go unbroken most, if not all the way. You should have 10-15 seconds between each minute to reset and take a breath or two. The goal is simply to get through all 12 minutes without having to lower the reps.

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 :20 min each time.

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

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.

CUSTOMIZATION
Go Lighter
Hang Power Clean

PROGRAM B

PROGRAM B

WARM UP
JUMP ROPE WARM UP
BARBELL CLEAN WARM UP

WORKOUT

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

20 Double Unders/DB Hop Overs
6 Power Cleans

Suggested Weight Men: 75-155#+
Suggested Weight Women: 55-105#+

Extra Challenge Men: 30 Double Unders/Hop Overs
Extra Challenge Women: 30 Double Unders/Hop Overs

Score: Weight Used

Goal: Make it every minute with roughly 10-15 seconds rest.

COACHES NOTES
This is going to be a good one folks! RX+ is pretty aggressive today so only choose that option if you are very proficient with double unders. Choose a weight that you can get 6 reps in about 30 seconds each time. This could be unbroken, with one short break, or even fast singles. You should have 10-15 seconds between each minute to reset and take a breath or two. The goal is simply to get through all 12 minutes with the same weight without having to lower the reps. Of course, lower the weight if you are getting sloppy or running out of time!

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 :20 min each time.

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

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 UPPER BODY WARM UP

WORKOUT

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

20 Double Unders/DB or Sandbag Hop Overs
9 Sandbag Power Cleans

***Could also do this with 5-6 Heavy D-Ball/Bag Over the Shoulder

Suggested Weight Men: 50-70# Sandbag / 70-100# D-Ball/Bag
Suggested Weight Women: 25-45# Sandbag / 45-80# D-Ball/Bag

Extra Challenge Men: 30 Double Unders/Hop Overs
Extra Challenge Women: 30 Double Unders/Hop Overs

Score: Not super important today. But total rounds completed without having to lower reps.

Goal: Make it every minute with 10-15 seconds rest.

COACHES NOTES
This is going to be a good one folks! RX+ is pretty aggressive today so only choose that option if you are very proficient with double unders. You should have 10-15 seconds between each minute to reset and take a breath or two. The goal is simply to get through all 12 minutes without having to lower the reps. If you are working with a heavier bag, choose an appropriate rep target before you start the workout that you think you can get 9 power cleans in about 30 seconds each time.

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 :20 min each time.

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

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

CUSTOMIZATIONS
Power Clean to one shoulder (alternating)
Adjust reps if working with a heavier bag to fit movement time window.

MAMA MODIFICATIONS

Power Clean

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

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.

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.

210326_Demo

210326_Programs

210326_Customizations

SLIGHT difference in reps between versions today!

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

PRE(best before main workout): OLY
  POST(best after the main workout): BUTTS & GUTS
  SWAP(skip the main workout and do one of these instead): ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: CHEST OPENER, HIP FLEXORS & PSOAS STRETCH

---

PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP
RUNNING WARM UP

WORKOUT

5 Rounds

12 Alternating DB Shoulder Press
16 DB Bent Over Row
20 DB Squats
Run 400 Meters

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

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

Score: Total Time

Goal: 20-27 Min

COACHES NOTES
To hit the goal, you'll need to maintain a pace of 4-5 minute rounds. The run is going to feel more challenging after the 20 squats. Use the first 100m each time as a bit of a shake out, then pick up the pace and push it! Choose a weight on the presses that you can complete all the reps in 1-2 sets, or less than 30 seconds. Break up the bent over rows early to avoid going to failure later or getting sloppy and relying on the hips/jerking the chest up. They should be completed in :30-1:00 each time. The squats should be completed in 1:30 or less. Make sure with the load you selected, you can complete 20 reps in at most 3 sets. It may not seem obvious but this workout is very demanding on the core, so remember to keep your belly tight and your lats fired up!

ALTERNATING SHOULDER PRESS
Set up for the strict press with the DBs on the shoulders with elbows high. Keep the rib cage down and belly tight. Press one dumbbell straight up until your elbow is locked out with bicep by the ears. Bring the dumbbell all the way down to the shoulder then press with the other arm. Each time you press is one rep so 12 reps is 6 on each arm.

CUSTOMIZATION
Single DB held in both hands

BENT OVER ROW
Set up by deadlifting the dumbbells to just below the knee. From here, keeping the torso position set and the chest lifted - pull the elbows back and bring the dumbbells to just below the chest. Do not allow your shoulders to shrug. Keep them drawn down and away from the ears. Keep the belly tight. Bring the dumbbells back to just below the knee with the arms straight at the bottom. No kipping or pulling your CHEST down!

CUSTOMIZATIONS
Single Dumbbell Bent Over Row
Single Arm Bent Over Row

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

400M RUN
You're working with 2:00-2:30. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

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

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP
RUNNING WARM UP

WORKOUT

5 Rounds

8 Shoulder Press
16 Bent Over Row
20 Back Squats
Run 400 Meters

Suggested Weight Men: 95#
Suggested Weight Women: 65#

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

Score: Total Time

Goal: 20-27 Min

COACHES NOTES
To hit the goal, you'll need to maintain a pace of 4-5 minute rounds. The run is going to feel more challenging after the 20 squats. Use the first 100m each time as a bit of a shake out, then pick up the pace and push it! Choose a weight on the presses that you can complete all the reps in 1-2 sets, or less than 30 seconds. These are STRICT presses. Break up the bent over rows early to avoid going to failure later or getting sloppy and relying on the hips/jerking the chest up. They should be completed in :30-1:00 each time. The squats should be completed in 1:30 or less. Make sure with the load you selected, you can complete 20 reps in at most 3 sets. It may not seem obvious but this workout is very demanding on the core, so remember to keep your belly tight and your lats fired up!

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

To lower, move your face out of the way, keep your elbows in front of the bar and lower with control back to the shoulders.

CUSTOMIZATION
Go lighter

BENT OVER ROW
Set up by deadlifting the bar to just below the knee. From here, keeping the torso position set and the chest lifted - pull the elbows back and bring the bar to just below the chest. Do not allow your shoulders to shrug. Keep them drawn down and away from the ears Keep the belly tight. Bring the bar back to just below the knee with the arm straight at the bottom. No kipping or pulling your CHEST down!

CUSTOMIZATIONS
Lighter Weight
Plate Bent Over Row

BARBELL 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
Plate Goblet Squat
Air Squat

400M RUN
You're working with 2:00-2:30. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

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

PROGRAM C

PROGRAM C

WARM UP
GENERAL BARBELL WARM UP

WORKOUT

5 Rounds

8 Shoulder Press
16 Bent Over Row
20 Back Squats
Row 36 Cal Men / 26 Cal Women
or
Bike 30 Cal Men / 22 Cal Women

**Can also do this version with the dumbbell option found in Program A

Suggested Weight Men: 95#
Suggested Weight Women: 65#

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

Score: Total Time

Goal: 20-27 Min

COACHES NOTES
To hit the goal, you'll need to maintain a pace of 4-5 minute rounds. The bike/row is going to feel more challenging after the 20 squats. Use the first few calories each time as a bit of a shake out, then pick up the pace and push it! Note that it is calories for both the bike and the row today. Choose a weight on the presses that you can complete all the reps in 1-2 sets, or less than 30 seconds. These are STRICT presses. Break up the bent over rows early to avoid going to failure later or getting sloppy and relying on the hips/jerking the chest up. They should be completed in :30-1:00 each time. The squats should be completed in 1:30 or less. Make sure with the load you selected, you can complete 20 reps in at most 3 sets. It may not seem obvious but this workout is very demanding on the core, so remember to keep your belly tight and your lats fired up!

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

To lower, move your face out of the way, keep your elbows in front of the bar and lower with control back to the shoulders.

CUSTOMIZATION
Go lighter

BENT OVER ROW
Set up by deadlifting the bar to just below the knee. From here, keeping the torso position set and the chest lifted - pull the elbows back and bring the bar to just below the chest. Do not allow your shoulders to shrug. Keep them drawn down and away from the ears Keep the belly tight. Bring the bar back to just below the knee with the arm straight at the bottom. No kipping or pulling your CHEST down!

CUSTOMIZATIONS
Lighter Weight
Plate Bent Over Row

BARBELL 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
Plate Goblet Squat
Air Squat

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

CUSTOMIZATIONS
Reduce calories

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.

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/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.

210327_Demo

210327_Programs

210327_Customizations

Calling this one "Lopsided" the one sided stuff is a huge "core" builder and the double DB rack walk is too!

Dumbbell Version is encouraged today if you have the gear for it. Please note difference in rounds/reps for Programs B/C.

Oh - did someone say Kettlebells? That would be AWESOME.

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: SPINE STRENGTHENING, PIGEON STRETCH
POST: SCIATICA/PIRIFORMIS, LOWER BACK RELEASE

---

PROGRAM A

PROGRAM A

WARM UP
LOWER BODY DUMBBELL WARM UP

WORKOUT

3 Rounds

16 Single DB Alternating Step Ups (Right Hand Holding DB)
16 Single DB Deadlift (DB in Right Hand)
100 Meter Double Dumbbell Rack Walk
16 Single DB Alternating Step Ups (Left Hand Holding DB)
16 Single DB Deadlift (DB in Lefft Hand)
100 Meter Double Dumbbell Rack Walk

Suggested Weight/Height Men: 40# DBs / 22-24" Step Up
Suggested Weight/Height Women: 25# DBs / 18-20" Step Up

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

Score: Total Time

Goal: 14-20 Min

COACHES NOTES
Because the plate and the sandbag versions don't allow for this "lopsided" work - and it's an excellent way to improve your core stability - this is the preferred version of today's workout!

It's also the lopsided-ness of this workout that makes it SUPER important that you are maintaining a proper core position the ENTIRE time. Think about keeping your ribcage pulled down toward your belly button and avoid leaning your shoulders away from the weighted side - stay as upright as possible. You're working with a minute or less for both the step ups and the walks. Choose a weight on the deadlifts that will allow you to get those done in 1-2 sets!

SINGLE DUMBBELL ALTERNATING STEP UP
Each step up counts as one rep so you will do 8 per side but alternating. You will holda dumbbell in one hand - down at your side and step up onto a box that is between 18-24 inches. Guys should be closer to 24 inches and girls around 20! Go lower on the step up if necessary for you!

You may also feel free to do these step ups with no weight at all if that is what you need to keep moving.

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

CUSTOMIZATIONS
Unweighted Step Up
Single Dumbbell Alternating Lunges

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

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

CUSTOMIZATIONS
Lighter weight
Sumo Deadlifts

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

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

CUSTOMIZATIONS
Single Side DB Rack Walk
Single Dumbbell Rack Walk (Goblet-style)
Farmer Carry

PROGRAM B

PROGRAM B

WARM UP
LOWER BODY BARBELL WARM UP

WORKOUT

6 Rounds

16 Alternating Plate Hug Step Ups
16 Deadlifts
100 Meter Plate Hug Walk (Hugged high at the chest)

Suggested Weight Men: 45# Plate / 115-135# DL
Suggested Weight Women: 25# Plate / 75-85# DL

Extra Challenge Men: 155#+ DL
Extra Challenge Women: 105# +DL

Score: Total Time

Goal: 14-20 Min

COACHES NOTES
You're shooting for 2:20-3:20 per round. The walk is likely to take up about a minute of that time so be sure you can knock out the step ups and deadlifts each in 1 minute or less. Take your time setting up for the deadlifts and focus on keeping a straight back, tight belly, and be sure to squeeze your butt at the top of the lift. There's no need to go unbroken to finish in the goal time so feel free to break these into 3-4 sets if your form starts to break down.

PLATE HUG STEP UP
Hold a plate at your chest with your arms wrapped firmly around it. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. Stand up all the way at the top of the box and make sure both feet are planted.

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

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

CUSTOMIZATIONS
Plate Hug Lunges
Unweighted Step Ups

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

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

CUSTOMIZATION
Lighter weight

PLATE HUG WALK
Hold a plate at your chest with your arms wrapped firmly around it. Keep your chest up, shoulders back and belly tight. Take rest rather than allowing yourself to fall into a bad position.

For 100m, it should take about a minute. If it's much slower or you are breaking a lot, go to a lighter plate.

CUSTOMIZATIONS
Lighter plate

PROGRAM C

PROGRAM C

WARM UP
SANDBAG LOWER BODY WARM UP

WORKOUT

6 Rounds

16 Sandbag Bear Hug Step Ups
16 Sandbag Deadlifts
100 Meter Sandbag Front Rack Walk

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

Score: Total Time

Goal: 14-20 Min

COACHES NOTES
You're shooting for 2:20-3:20 per round. The walk is likely to take up about a minute of that time so be sure you can knock out the step ups and deadlifts each in 1 minute or less. Hugging the bag for the step ups and carrying in the front rack means it is SUPER important that you are maintaining a proper core position the ENTIRE time. Think about keeping your ribcage pulled down toward your belly button and don't let your hips sway forward to compensate for the weight in front of your body. Squeeze your belly and butt in tight.

SANDBAG BEAR HUG STEP UP
Choose a box that is roughly 22-24" for men and 18-20" for women. Hold the sandbag at your chest/belly with your arms wrapped around tight. Facing the box you will step up with one leg, with the whole foot on the box and drive through you heel! Stand all the way up onto the box, then back down, alternate legs each rep.

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

CUSTOMIZATIONS
Sandbag Bear Hug Lunges
Unweighted Step Up

SANDBAG DEADLIFT
The sandbag starts on the ground. The feet are under the hips. Heels are down. Hips and knees are bent. Arms are straight, chest is up, belly tight, back flat for the entire lift! To lift the sandbag drive the heels into the ground and lift the chest. Stand all of the way up at the top.

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

SANDBAG FRONT RACK WALK
Make sure the sandbag is resting on the biceps with the elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight!

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

CUSTOMIZATIONS
Sandbag Bear Hug Walk

TEAM VERSION

TEAM VERSION

WARM UP
LOWER BODY DUMBBELL WARM UP

WORKOUT

In Teams of 2 Complete:

3 ROUNDS OF:

Partner 1:
100 Meter Double Dumbbell Rack Walk

Partner 2:
16 Single DB Deadlift (DB in Right Hand)
Max Reps Single DB Alternating Step Ups (DB in Right Hand)

then SWITCH

Partner 1:
16 Single DB Deadlift (DB in RIGHT Hand)
Max Reps Single DB Alternating Step Ups (DB in RIGHT Hand)

Partner 2:
100 Meter Double Dumbbell Rack Walk

then SWITCH SIDES

Partner 1:
100 Meter Double Dumbbell Rack Walk

Partner 2:
16 Single DB Deadlift (DB in LEFT Hand)
Max Reps Single DB Alternating Step Ups (DB in LEFT Hand)

then SWITCH

Partner 1:
16 Single DB Deadlift (DB in LEFT Hand)

Max Reps Single DB Alternating Step Ups (DB in LEFT Hand)

Partner 2:
100 Meter Double Dumbbell Rack Walk

**All of this is one round. So each round is basically 2 front rack carries and the deadlifts and step ups on both sides.

Suggested Weight/Height Men: 40# DBs / 22-24" Step Up
Suggested Weight/Height Women: 25# DBs / 18-20" Step Up

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

Score: Total Step up Reps from BOTH partners, both sides, all 3 rounds combined.

Goal: 120-200 Reps

COACHES NOTES
Because the plate and the sandbag versions don't allow for this "lopsided" work - and it's an excellent way to improve your core stability - dumbbell is the preferred version of today's workout! But of course, use what you have!

It's also the lopsided-ness of this workout that makes it SUPER important that you are maintaining a proper core position the ENTIRE time. Think about keeping your ribcage pulled down toward your belly button and avoid leaning your shoulders away from the weighted side - stay as upright as possible.

You and your partner are shooting for 10-16 step ups each time it's your turn to knock them out. Choose a weight that will aloow for that and for you to get the deadlifts done in 30 seconds or less.

SINGLE DUMBBELL ALTERNATING STEP UP
Each step up counts as one rep so you will do 8 per side but alternating. You will holda dumbbell in one hand - down at your side and step up onto a box that is between 18-24 inches. Guys should be closer to 24 inches and girls around 20! Go lower on the step up if necessary for you!

You may also feel free to do these step ups with no weight at all if that is what you need to keep moving.

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

CUSTOMIZATIONS
Unweighted Step Up
Single Dumbbell Alternating Lunges

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

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

CUSTOMIZATIONS
Lighter weight
Sumo Deadlifts

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

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

CUSTOMIZATIONS
Single Side DB Rack Walk
Single Dumbbell Rack Walk (Goblet-style)
Farmer Carry

MAMA MODIFICATIONS

DB Step Ups

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

KB/DB Deadlift

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

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!

---

WARM UP
LOWER BODY DUMBBELL WARM UP

WORKOUT

EMOM x 30 Min
(Every Minute on the Minute for 30 Minutes)

0:00-10:00 (Switch legs each minute)
40-sec Single Leg RDL + Side Lunge

10:00-20:00 (Complete BOTH each minute)
10 Jumping Air Squats
10 Pass-Under Crunches

20:00-30:00 (Switch holds each minute)
30-sec Bear Crawl Hold
30-sec Superman Hold


Suggested Loading:

Men: 35-50# KB/DB
Women: 20-35# KB/DB

Score: Weight Used for Single-Leg RDL + Side Lunge

COACHES NOTES

Okay, guys. For the first 10 minutes of this workout, you'll spend 40 seconds of each minute performing as many single leg RDL + side lunges as you can on one leg. The next minute, you'll switch to the other leg. After 10 minutes, you'll spend the next 10 minutes completing 10 jumping squats and 10 pass-under crunches in the same minute. For the last 10 minutes, you will hold a bear crawl for 30 seconds, then rest, then the next minute you'll hold the superman position for 30 seconds and continue alternating back and forth till the clock hits 30 minutes.

The 10-20 min section gets spicy! If you need to drop the reps to 8 or so. You could be getting 25-30 seconds of rest each minute.

SINGLE-LEG RDL + SIDE LUNGE
Start standing with both feet planted and a dumbbell in one hand. Lift the foot that's on the same side as the dumbbell and start to hinge at the hip. Soften the knee of the support leg, keep your chest lifted and back flat. Reach the dumbbell toward the ground as you elevate your back leg. Touch the upper dumbbell head to the ground near your foot then squeeze your butt and drive your heel into the ground to stand. That's the single-leg RDL.

To go into the side lunge, you're going to step out with the leg opposite of the dumbbell (the same leg you completed the RDL with). Make sure you take a wide enough step that your heel can stay down as you send your hips back and down into the lunge. Feel free to let the toes of the opposite foot lift up if your hamstrings are screaming. Drive through your heel to stand and step your feet back together at the top. Then repeat the single-leg RDL on the same leg!

JUMPING AIR SQUAT
These will be performed by standing with the feet shoulder width apart with the heels down. Lift the chest and tighten the belly. Reach the butt back and down and drive the knees out. You may use a target to help you find depth if necessary. Ideally you will go down to where your butt is lower than your knees at the bottom. In this bottom position you need your heels down, knees out, belly tight, chest up! No rounding or plopping down there! Then drive hard and fast through the heels to jump up out of the bottom. Feel free to reset your feet each rep. If you have any pain or tend to collapse - squat to a target that is a bit higher - making sure that you don't shift forward on your toes!!

PASS-UNDER CRUNCHES
Start lying on your back with your legs straight and together, arms at your sides with something super light in one hand - like a band, sock, t-shirt (you get the idea). Lift and bend your legs as you squeeze the abs and lift the upperback off the floor. Continue tucking your knees up to your chest and pass the object you're holding under your feet to the opposite hand then relax back to the ground. Be quick about the transition so you don't have to squeeze your abs for long!

BEAR CRAWL HOLD
Start on your hands and knees. Your wrists should be stack diretly beneath your shoulders and your knees diretly beneath your hips. Curl your toes under and press into them and your hands to hover your knees just off the floor. Pull your lower belly in toward your spine and spread your shoulder blades apart. Hold here for the 30 seconds.

SUPERMAN HOLD
Start lying on your belly with your arms overhead and your legs straight and together. Reach through your fingertips like you're trying to touch your biceps to your ears. Point your toes like you're trying to touch them to the wall behind you. Squeeze your butt, lower back and hamstrings to lift your legs and chest from the floor. Don't let your knees bend!! Hold here for the 30 seconds.

MAMA MODIFICATIONS

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

Superman

If you're pregnant, newly postpartum, or uncomfortable laying on your belly for any reason, try modifying to Functional Progression 3 or 4 or a variation of bird dog extensions or a bear pose hold/crawl.

Weighted Crunch/Sit Up

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

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.

---

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

12 Minute AMRAP
(As Many Rounds and Reps as Possible in 12 Minutes)

1 Sandbag Push Up
1 Sandbag Ground to Overhead
2 Sandbag Push Ups
2 Sandbag Ground to Overhead
3 Sandbag Push Ups
3 Sandbag Ground to Overhead
....
Keep adding one rep of each movement until you hit the 12 minute mark.

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

Score: Reps of last completed round + any additional reps into the next round.

Example: You get through the round of 10 push ups and 10 ground to overheads, plus you complete 11 push ups and 6 ground to overhead into the next round. Your score is 10 + 17

Goal: 11-15 Rounds

COACHES NOTES
This is a bit shorter of a workout when it comes to the Sandbag accessory, but don't let that fool you into thinking it is any less grueling! Don't worry too much about the goal for this workout, especially if you are working with a heavier bag. Just try to start at a pace that you can maintain, which means don't sprint at the beginning. Imagine the pace you would have in the round of 8 or 9 and try to start at that speed.

SANDBAG PUSH UP
Same mechanics apply here as the regular push up. The only difference is that your hands will be planted on the sandbag. 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 bag. Stay engaged. Press back up to the the top until arms are totally straight. Lower your knees to the floor if necessary in order to maintain that strong plank position in your body throughout the movement.

CUSTOMIZATION
Knee Push Up

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

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

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!

---

WARM UP
LOWER BODY BARBELL WARM UP
PULL UP WARM UP

WORKOUT

The way this workout will work is the following:

On a running clock:

Min 0:00 - 5 Deadlifts
Min 2:00 - 5 Deadlifts
Min 4:00 - 5 Deadlifts
Min 6:00 - 5 Deadlifts
Min 10:00 - Max Reps Deadlifts
Min 14:00 - 5 Weighted Pull Ups
Min 16:00 - 5 Weighted Pull Ups
Min 18:00 - 5 Weighted Pull Ups
Min 20:00 - 5 Weighted Pull Ups
Min 24:00 - Max Reps Strict Pull Ups (one set)
Min 27:00 - 3 Min AMRAP

4 x 5

Deadlift

COACHES NOTES
Set 1 at 0:00, Set 2 at 2:00, Set 3 at 4:00, Set 4 at 6:00.

For the Deadlifts, add load between sets.

You will have 4 Min rest before the set of Max Reps.

The idea is to start fairly heavy and end heavier. But save some room for the final, max reps set. Take small jumps.

Remember, just because you can stand up with the weight, doesn't make it technically proficient. So, make sure you maintain good form on every rep of every set, rather than just trying to go as heavy as possible!

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

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

1 Set of Max Reps

COACHES NOTES
This set will happen at 10:00 on the clock.

You may be able to increase the load slightly or you may need to drop the weight from the final set last time to a weight that you can get at least 5 but no more than 15 reps.

4 x 5 Weighted Pull Ups

COACHES NOTES
If you are unable to do weighted pull ups - you may do all sets as strict pull ups or even banded pull ups.

If possible you will add weight - even if it's just a bit each time.

Set 1 at 14:00, Set 2 at 16:00, Set 3 at 18:00, Set 4 at 20:00.

Max set unweighted strict will happen at 24:00.

Max Set Strict Pull Ups

COACHES NOTES
This set will happen at 24:00. This is the max reps set of Strict Pull-ups, make sure you can get at least 5 but probably not more than 10 reps.

3 Min AMRAP
(As Many Rounds and Reps as Possible in 3 Min)

5 Good Mornings
5 Upright Rows

GO LIGHT! Like an empty barbell or a bumper plate.

Smooth movement!

COACHES NOTES
The idea here is not to do as many reps as possible, but to move continuously and consistently for 3 minutes. KEEP YOUR BELLY TIGHT! Use an empty bar or even lighter dumbbells for the upright rows.

GOOD MORNING
You will have the bar or plate on your back. For ease of transition for this little complex, you may place your feet in the squat stance (shoulder width apart). You will hinge at the hip and reach the butt back as the chest comes forward. Allow a SLIGHT bend in the knee. Goal is to get to 90 degrees if flexibility in the hamstrings allows for it (do not go that far if your back starts to round). Squeeze the cheeks to stand up.

UPRIGHT ROW
You will grip the bar with a narrow grip and deadlift it to the waist.

With no assistance from the legs shrug the shoulders and pull the elbows high and outside keeping the shoulders pulled back.

Bring bar to just below the collar bone - and then straighten back to the waist.

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!

---

WARM UP
GYMNASTICS PRESS WARM UP
GYMNASTICS PULL WARM UP

WORKOUT

**Please make sure you have the strength to lower yourself under control and a mat under your head if you are doing any sort of handstand push ups.

7 Min EMOM
(Every Minute on the Minute for 7 Min)

2-5 Slow Lower / Pause / Kipping HSPU

Scale to just a slow lower HS with a short hold if you are still unable to do kipping handstand push ups.

You may also scale down to a slow lower pike on box HSPU with a slow lower and pause - then a press out.

You may scale UP to a deficit if you are a ninja.

Score is total reps you do but don't worry about score. Just a way for you to track it.

COACHES NOTES
For these you will start in a handstand against the wall. You will lower yourself slowly, taking 3 seconds to get down. Pause for 2 seconds at the bottom then lower the knees all of the way to the elbows, allow the torso to round a bit and the tailbone to come off of the wall.

From here kick your feet straight up (not at the wall because then you will stunt your movement by hitting the wall too soon).

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. Keep the belly tight at the top.

7 Min AMRAP (or 80 reps - whichever comes first)

Toes to Bar
or
Hanging Knee Raise (with kip swing)

*Every time you break - 100 Meter Run


Score: Total Reps in 7 min OR Time to get to 80 Toes to Bar Reps

Goal: 65 Reps +

COACHES NOTES
So for this you will start a clock and do a big set of either toes to bar or hanging knee raises.

When you need a break and come off the bar you will run 100 meters (roughly 30 seconds).

When you are ready - hop back up for another big set.

You can either game this and just decide you will do a certain number each time you jump up or just do as many as you can each time.

If you get to 80 reps before 7 min. You are done!

Otherwise you will do as many reps as you can in 7 min.

If you are doing the hanging knee raise - practice adding that small kip swing into it rather than just a dead hang knee raise.

Toes to bar should also be with a kip.

If you really want to practice strict toes to bar - that is of course allowed, but not what we had in mind necessarily when we programmed it!

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!

---

WARM UP
UPPER BODY DUMBBELL WARM UP

WORKOUT

Part 1:

3 Sets

20 Alternating Dumbbell Bent Over Rows
20 Alternating Dumbbell Hammer Curls

Rest 1 Min after the Curls

Score: Weight Used for Curls

COACHES NOTES
It's OK if you use different weights for the curls and bent over rows. If you have limited dumbbell access, you can always do a heavier single DB bent over row / hammer curl (2 hands - 1 DB).

ALTERNATING BENT OVER ROW
Hold a DB in each hand and hinge forward at the hips until your torso is 10-15° above horizontal. Make sure your shoulders are drawn away from ears, lats and belly are super fired up and back is flat with knees slightly bent.

Both arms start extended toward the floor. Draw your right elbow up toward the ceiling, keeping it close to the body. Bring the DB to the front side of your ribcage. As you lower the DB back down, pull the left elbow up. Each time a DB touches your ribs is one rep so you’ll do 10 on each side.

Keep the angle of your back the same the whole time.

If you lower back is lighting up with these, switch to a bench or box supported single arm bent over row.

ALTERNATING HAMMER CURLS
Stand tall with a DB in each hand. Orient your hands so that your thumbs are facing straight ahead of you and your pinkies are facing behind you. Keep your chest proud and your shoulder blades pulled down and back. Without moving your elbow, raise one dumbbell to touch at the same shoulder then lower back down under control. Alternate arms each rep.

Part 2:

3 Sets

16 Double Dumbbell Pause at Top Bent Over Rows
16 Double Dumbbell Bicep Curls

Rest 1 min after the Curls

Score: Weight Used for Rows

COACHES NOTES
Choose a weight for the bent over rows and curls that you can get the 16 reps done in 2-3 sets. You can definitely sub the barbell for these movements.

Quick tip for the dumbbell bent over rows - try turning your palms forward a bit to make the pause more manageable.

DOUBLE DUMBBELL BENT OVER ROW (PAUSE AT TOP)
You will deadlift the dumbbells to just below the knee. From here, keeping the torso position set and the chest lifted - you will pull the elbows back and bring the dumbbells to just below the chest. Hold here for a solid 2-count. Keep the belly tight. Bring the dumbbells back to just below the knee with the arms straight at the bottom. No kipping or pulling your CHEST down!

DOUBLE DUMBBELL BICEP CURLS
Hold a dumbbell in each hand with your palms facing out in front of you. Keep you upper arms/elbows tight to your body and just bend the elbow to curl the DBs up to your shoulder. Lower back down the same way with control.

Part 3:

3 Sets

12 Supinated Grip Dumbbell Bent Over Rows
12 Reverse Grip Dumbbell Curls

Rest 1 min after the Curls

Score: Weight for Rows

COACHES NOTES
You'll likely need to go lighter on the curls than the rows so it's OK if you use different weights for these movements.

Supinated grip means your palms will face forward and reverse grip means your palms will face down.

SUPINATED GRIP BENT OVER ROW
You will deadlift the dumbbells to just below the knee and rotate them so that your palms are facing forward. From here, keeping the torso position set and the chest lifted - you will pull the elbows back and bring the dumbbells to just below the chest. Keep the belly tight. Bring the dumbbells back to just below the knee with the arms straight at the bottom. No kipping or pulling your CHEST down!

REVERSE GRIP CURLS
Hold a dumbbell in each hand with your palms facing behind you. Keep you upper arms/elbows tight to your body and just bend the elbow to curl the DBs up to your shoulder. Lower back down the same way with control.

Hey Team! This week's Oly Workout is Session 4 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.

---

WARM UP
SNATCH WARM UP

WORKOUT

Every 90 Sec for 8 Rounds (12 Min)

1 Power Snatch
2 Overhead Squats

After 12 Min - Rest 3 Min

Then

Every Min on the Min for 5 Min

1 Full Snatch

COACHES NOTES
Pick one weight to stick with each round or add weight each time! Whatever feels good and allows you to move with proper form.

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.

OVERHEAD SQUAT
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.

Optional Lifting

4 x 3 Snatch Pull

COACHES NOTES
If you have the time and desire to knock out these Snatch Pulls, do them at the heaviest weight you were able to achieve in the EMOM with proper form.

Focus on your back angle staying the same as the bar lifts from the floor and approaches your knees. Keep pressing the bar back in toward your hips as you lean back. Drive hard and fast through the legs and hips as the bar brushes the upper thigh and let the upward elevation of the bar shrug your shoulders up and behind your ears. Then relax, lower the bar to the ground and reset for the next rep.

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:

2 Rounds

2 Min Hard (0:00-2:00)
4 Min Easy (2:00-6:00)
2 Min Hard (6:00-8:00)

Rest 1 Min (8:00-9:00)

90 Seconds Hard (9:00-10:30)
3 Min Easy (10:30-13:30)
90 Seconds Hard (13:30-15:00)

Rest 1 Min (15:00-16:00)

1 Min Hard (16:00-17:00)
2 Min Easy (17:00-19:00)
1 Min Hard (19:00-20:00)

Rest 1 Min (20:00-21:00)

30 Sec Hard (21:00-21:30)
1 Min Easy (21:30-22:30)
30 Sec Hard (22:30-23:00)

Rest 1 Min (23:00-24:00 - then repeat 1x more so 48 min total)

COACHES NOTES
Hard is a very uncomfortable pace that you wouldn't want to hold any longer than the prescribed amount.

Easy is a recovery pace, but keep moving.

ABSOLUTELY NO STOPPING from the hard to the easy back to the hard. You have to keep moving...even it is almost a walk pace.

Score is total distance, but as always do NOT mess up the pacing to try to get a better score.

This is teaching us to recover while still moving and to surge once we have had a bit of recovery time.

ROW VERSION

Row Version:

2 Rounds

2 Min Hard (0:00-2:00)
4 Min Easy (2:00-6:00)
2 Min Hard (6:00-8:00)

Rest 1 Min (8:00-9:00)

90 Seconds Hard (9:00-10:30)
3 Min Easy (10:30-13:30)
90 Seconds Hard (13:30-15:00)

Rest 1 Min (15:00-16:00)

1 Min Hard (16:00-17:00)
2 Min Easy (17:00-19:00)
1 Min Hard (19:00-20:00)

Rest 1 Min (20:00-21:00)

30 Sec Hard (21:00-21:30)
1 Min Easy (21:30-22:30)
30 Sec Hard (22:30-23:00)

Rest 1 Min (23:00-24:00 - then repeat 1x more so 48 min total)

COACHES NOTES
Hard is a very uncomfortable pace that you wouldn't want to hold any longer than the prescribed amount.

Easy is a recovery pace, but keep moving.

ABSOLUTELY NO STOPPING from the hard to the easy back to the hard. You have to keep moving.

You could also have a goal PACE for the HARD intervals. For girls 2:05 or less (faster if you are good on the rower). Guys 1:45 or less for the HARD intervals.

Score is total distance, but as always do NOT mess up the pacing to try to get a better score.

This is teaching us to recover while still moving and to surge once we have had a bit of recovery time.

BIKE VERSION

Bike Version:

2 Rounds

2 Min Hard (0:00-2:00)
4 Min Easy (2:00-6:00)
2 Min Hard (6:00-8:00)

Rest 1 Min (8:00-9:00)

90 Seconds Hard (9:00-10:30)
3 Min Easy (10:30-13:30)
90 Seconds Hard (13:30-15:00)

Rest 1 Min (15:00-16:00)

1 Min Hard (16:00-17:00)
2 Min Easy (17:00-19:00)
1 Min Hard (19:00-20:00)

Rest 1 Min (20:00-21:00)

30 Sec Hard (21:00-21:30)
1 Min Easy (21:30-22:30)
30 Sec Hard (22:30-23:00)

Rest 1 Min (23:00-24:00 - then repeat 1x more so 48 min total)

COACHES NOTES
Hard is a very uncomfortable pace that you wouldn't want to hold any longer than the prescribed amount.

Easy is a recovery pace, but keep moving.

ABSOLUTELY NO STOPPING from the hard to the easy back to the hard. You have to keep moving.

Score is total calories, but as always do NOT mess up the pacing to try to get a better score.

You can also set a goal PACE like WATTS for the work times and try to hold it every time it is HARD. Guys between 350-400+ Girls over 300 would be a TOUGH goal.

This is teaching us to recover while still moving and to surge once we have had a bit of recovery time.