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

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

This week there is an RX or RX + option!

This is a workout that we did a few weeks before the CrossFit Games back in 2014. It is brutal if you do the 10 rounds. I suggest most of you stick to the 5 rounds unless you are used to that volume of running!!

We have done this workout before on SP. On both 05/19/2019 and 04/26/2020.

---

RUN VERSION

WARM UP
RUNNING WARM UP

WORKOUT

Run Version (Unable to Measure Distance)

5 Rounds

4 Min ON
4 Min OFF

Extra Challenge: 10 Rounds - yes. This takes OVER an hour! Stick with 5 rounds if you have never run that much!!

Rest completely during the OFF. Stand, walk a bit.

Score: If you can use a watch or something that measures total distance that works!

COACHES NOTES
The goal for this one is to travel the same distance every round. Find your optimal pace.

Run Version

5 x 800 Meters

1:1 Work to Rest Ratio (EXACTLY)

Goal: Same pace for each - just slightly slower than your mile PR pace (if you know what that is)

Extra Challenge: 10 Rounds (Same work to rest / same pacing)

COACHES NOTES
So for these if you have a 7 min mile PR - you will shoot for roughly 3:30-3:45 per 800. If you have a 6 min mile PR pace you will shoot for 3:00-3:15. If you don't know your PR mile time, don't worry about it. Just use the first two rounds to find your optimal, sustainable pace.

DO NOT go fast on the first few and then drop off. The whole point is to MAINTAIN a consistent pace that is extremely challenging throughout. Your score is your average time for the 800s.

ROW VERSION

Row Version

4 x 1000 Meters

1:1 Work to Rest Ratio (So you'll rest EXACTLY as long as the 800m took you to complete)

Goal: Same pace for each - just slightly slower than your 2k PR pace

Extra Challenge: 8 Rounds (Same work to rest / same pacing)

COACHES NOTES
So for these if you have a 8 min 2k PR - you will shoot for roughly 4:00 - 4:15 per 1000. If you have a 10 min 2k PR pace you will shoot for 5:00-5:15. If you don't know your PR 2k time, don't worry about it. Just use the first two rounds to find your optimal, sustainable pace.

DO NOT go fast on the first few and then drop off. The whole point is to MAINTAIN a consistent pace that is extremely challenging throughout. Your score is your average time for the 1000s.

BIKE VERSION

Bike Version

5 x 60 Cal Bike
(Women 44 Cal Bike)

1:1 Work to Rest Ratio (So you'll rest EXACTLY as long as the 800m took you to complete)

Goal: Same pace for each

Extra Challenge: 10 Rounds (Same work to rest / same pacing)

COACHES NOTES
DO NOT go fast on the first few and then drop off. The whole point is to MAINTAIN a consistent pace that is extremely challenging throughout. Your score is your average time for the 60/44 Cal intervals.

14 - Circe Demo

14 - Circe Programs

14 - Circe Customizations

Welcome to Vault 2021 - Road to Olympus!

This is the workout of the day for Monday - but also the FOURTEENTH workout in the Street Parking Vault Challenge! Perform ANY VERSION (including SHIFT) of this workout and record your score before 2pm PST on Thursday - April 8 to receive credit towards the Vault!

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

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

PRE(best before main workout): POWER
  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: HIPS, POSTERIOR CHAIN RELEASE

---

PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

2021 VAULT: DUMBBELL CIRCE

3 Sets

Each Set is 3 Rounds of:

12 DB Deadlifts
9 DB Hang Power Cleans
6 DB Facing Burpees

Once you Complete 3 Rounds (of the 12-9-6):

Rest 2 Min

Repeat for 2 more Sets.

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

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

Score: Total Time (including rest)

Goal: 13-17 Min

COACHES NOTES
Choose a weight that you can complete 12 deadlifts with unbroken and 9 hang power cleans with unbroken - but not consecutively. We recommend breaking at the 11th deadlift rep then using the 12th deadlift rep to get you set up for the 1st hang power clean rep. You should be able to execute this strategy for at least the first round of each set, if not for the first two sets entirely. Choose a burpee variation that allows you to get the 6 reps done in 30 seconds or less.

Be mindful of your grip - if you feel your forearms starting to stiffen, take a break, shake it out, and then get back to it. Do your best to breathe intentionally as these movements will spike your heart rate quickly.

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

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

DB HANG POWER CLEAN
Deadlift the DBs to the "hang" position at the hips with straight arms and hands just outside of the legs. Feet are under the hips. Bend the knees, keep the heels down, and slightly hinge at the hips.

Keep the arms straight. 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 shoulders with the elbows high.

Catch in a partial front squat with the heels down, knees out, chest up. Stand to complete the rep, then lower the weight back to the hips for the next rep.

DB FACING BURPEE
You will face your dumbbells. Get your chest and thighs to the ground by either jumping or stepping back. Jump or step the feet back in. Jump over your dumbbells. Turn around and repeat!

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

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP

WORKOUT

2021 VAULT: BARBELL CIRCE

3 Sets

Each Set is 3 Rounds of:

12 Deadlifts
9 Hang Power Cleans
6 Bar Facing Burpees

Once you Complete this set (3 Rounds of the 12-9-6):

Rest 2 Min

Repeat for 2 more Sets.

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

Extra Challenge Men: 115-135#
Extra Challenge Women: 75-95#

Score: Total Time (including rest)

Goal: 13-17 Min

COACHES NOTES
Choose a weight that you can complete 12 deadlifts with unbroken and 9 hang power cleans with unbroken - but not consecutively. We recommend breaking at the 11th deadlift rep then using the 12th deadlift rep to get you set up for the 1st hang power clean rep. You should be able to execute this strategy for at least the first round of each set, if not for the first two sets entirely. Choose a burpee variation that allows you to get the 6 reps done in 30 seconds or less.

Be mindful of your grip - if you feel your forearms starting to stiffen, take a break, shake it out, and then get back to it. Do your best to breathe intentionally as these movements will spike your heart rate quickly.

BARBELL 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.

BARBELL HANG POWER CLEAN
Deadlift the bar to the "hang" position at the hips with straight arms. Hands just outside of the legs and feet are under the hips. Bend the knees and keep your heels down. Allow a slight hinge at the hips. Keep the arms straight and the bar close to the body. Stand up hard and fast. Shrug the shoulders. Pull the elbows high and outside to keep the bar close as you pull yourself down under it.

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

BARBELL FACING BURPEE
You will face your barbell. Get your chest and thighs to the ground by either jumping or stepping back. Jump or step the feet back in. Jump over your barbell. Turn around and repeat!

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

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

2021 VAULT: SANDBAG CIRCE

3 Sets

Each Set is 3 Rounds of:

12 Sandbag Deadlifts
9 Sandbag Hang Power Cleans
6 Sandbag Facing Burpees

Once you Complete 3 Rounds (of the 12-9-6):

Rest 2 Min

Repeat for 2 more Sets.

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

Score: Total Time (including rest)

Goal: 13-17 Min

COACHES NOTES
The set of 12 deadlifts and the set of 9 hang power cleans should be done unbroken - but not consecutively. We recommend breaking at the 11th deadlift rep then using the 12th deadlift rep to get you set up for the 1st hang power clean rep. You should be able to execute this strategy for at least the first round of each set, if not for the first two sets entirely. If with the weight of your sandbag you are unable to do the reps unbroken, consider reducing the deadlift reps to 9 and the hang power clean reps to 6. Choose a burpee variation that allows you to get the 6 reps done in 30 seconds or less.

Be mindful of your grip - if you feel your forearms starting to stiffen, take a break, shake it out, and then get back to it. Do your best to breathe intentionally as these movements will spike your heart rate quickly.

SANDBAG DEADLIFT
Start with the bag 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! To lift the sandbag drive the heels into the ground and lift the chest. Keep the arms straight as you pull the sandbag in close to the body. Keep the arms long and straight, chest up and belly tight. Stand all the way up at the top.

To lower - reach the butt back and slide the 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 HANG POWER CLEAN
Deadlift the sandbag to the "hang" position at the hips with straight arms. The feet are under the hips. Bend the knees, keep the heels down, and hinge slightly at the hips.

Keep the arms straight and the sandbag close to the body. Stand up hard and fast. Shrug the shoulders. Pull the elbows high and outside to keep the sandbag close as you pull yourself down under it. Shoot the elbows around and through FAST to allow the sandbag to land on the biceps with the elbows high. Catch in a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the sandbag back to the hips for the next rep.

SANDBAG FACING BURPEE
You will face your sandbag. Get your chest and thighs to the ground by either jumping or stepping back. Jump or step the feet back in. Jump over your sandbag. Turn around and repeat!

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

MAMA MODIFICATIONS

KB/DB Deadlift

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

Power Clean

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

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

210406_Demo.mp4

210406_Programs.mp4

210406_Customizations.mp4

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-BUTTS & GUTS

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

---

PROGRAM A

PROGRAM A

WARM UP
LOWER BODY DUMBBELL WARM UP
PULL UP WARM UP

WORKOUT

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

10 DB Squats
10 Pull Up / 5 No Push Up Renegade Row
10 Box Jumps

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

Extra Challenge Men: 50# DBs / 15 Box Jumps
Extra Challenge Women: 35# DBs / 15 Box Jumps

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 7-9 Rounds

COACHES NOTES
To hit the goal, you'll need to average a round roughly every 1:20-1:50. Choose a load on the squats that you can knock out 10 unbroken most if not all the way. Choose a pull up variation you can complete 10 reps in 1-2 sets for at least the first 8-9 minutes of the workout. If you don't have a pull up bar, we recommend going with the No Push Up Renegade Row rather than bent over rows on this one to keep from lighting up the lower back. Pick a height on the box jumps that allows you to move through 10 reps without having to fall off your normal pace. 10 reps should take around 30 seconds.

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

CUSTOMIZATIONS
Go Lighter
Goblet Squat

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

CUSTOMIZATIONS
No Push Up Renegade Row
TRX/Ring Row
Supine Row
Banded Pull Ups

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

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

CUSTOMIZATIONS
Step Ups
Jump Overs

PROGRAM B

PROGRAM B

WARM UP
LOWER BODY BARBELL WARM UP
PULL UP WARM UP

WORKOUT

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

10 Front Squats
10 Pull Up / 5 No Push Up Renegade Row
10 Box Jumps

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

Extra Challenge Men: 115-135# / 15 Box Jumps
Extra Challenge Women: 75-85# / 15 Box Jumps

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 7-9 Rounds

COACHES NOTES
To hit the goal, you'll need to average a round roughly every 1:20-1:50. Choose a load on the squats that you can knock out 10 unbroken most if not all the way. Choose a pull up variation you can complete 10 reps in 1-2 sets for at least the first 8-9 minutes of the workout. If you don't have a pull up bar, we recommend going with the No Push Up Renegade Row rather than bent over rows on this one to keep from lighting up the lower back. Pick a height on the box jumps that allows you to move through 10 reps without having to fall off your normal pace. 10 reps should take around 30 seconds.

FRONT SQUAT
Bar starts on the shoulders with elbows high. Use a loose, fingertip grip if you need to. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom!

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

CUSTOMIZATION
Go lighter

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

CUSTOMIZATIONS
No Push Up Renegade Row
TRX/Ring Row
Supine Row
Banded Pull Ups

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

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

CUSTOMIZATIONS
Step Ups
Jump Overs

PROGRAM C

PROGRAM C

WARM UP
SANDBAG LOWER BODY WARM UP
PULL UP WARM UP

WORKOUT

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

10 Sandbag Front Squats
10 Pull Up / 4 Sandbag Drag and Pull (2 per side)
10 Box Jumps

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

Extra Challenge Men: 15 Box Jumps
Extra Challenge Women: 15 Box Jumps

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 7-9 Rounds

COACHES NOTES
To hit the goal, you'll need to average a round roughly every 1:20-1:50. The squats should be done mostly unbroken and take 40 seconds or less. Adjust the reps to fit that window if you are working with a heavier bag. Choose a pull up variation you can complete 10 reps in 1-2 sets for at least the first 8-9 minutes of the workout. The drag and pull is also a great option. Pick a height on the box jumps that allows you to move through 10 reps without having to fall off your normal pace. 10 reps should take around 30 seconds.

SANDBAG FRONT SQUAT
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!

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

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

CUSTOMIZATIONS
Sandbag on one shoulder, switch shoulders half way through the reps
Adjust reps to fit suggested movement time window

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
No Push Up Renegade Row
TRX/Ring Row
Supine Row
Banded Pull Ups

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

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

CUSTOMIZATIONS
Step Ups
Jump Overs

MAMA MODIFICATIONS

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.

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.

210407_Demo.mp4

210407_Programs.mp4

210407_Customizations.mp4

The PLUNGER is BACK!

Take note that the reps vary between the different versions today! Make sure to check them all!

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

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

---

PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

4 Rounds

Run 200 Meters
10 DB Plunger (DB in Right Hand)
10 DB Plunger (DB in Left Hand)
Run 200 Meters

Rest 1 Min Between Rounds

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

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

Score: Slowest Round ONLY

Goal: 3:00-4:30

COACHES NOTES
Assuming the runs take a combined 2 minutes or less, you've got about 1:30-2:00 to complete the plungers. Choose a load that you can complete at least 5 reps at a time. That's one short break on each side. Try to really push it on the second run. Remember that your score is the slowest round so it really doesn't matter what your fastest is. Set a pace that you think you can maintain for all 4 rounds!

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

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

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

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

CUSTOMIZATIONS
Single Arm Push Press + Shoulder Racked Lunges
Single Arm Push Press + Single DB Step Up

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP

WORKOUT

4 Rounds

Run 200 Meters
16 Barbell Plunger
Run 200 Meters

Rest 1 Min Between Rounds

Suggested Weight Men: 65-75#
Suggested Weight Women: 45-55#

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

Score: Slowest Round ONLY

Goal: 3:00-4:00

COACHES NOTES
Assuming the runs take a combined 2 minutes or less, you've got about 1:30-2:00 to complete the plungers. Choose a load that you can complete at least 6 reps at a time. That's 2-3 sets to get all 16 reps the whole way. Try to really push it on the second run. Remember that your score is the slowest round so it really doesn't matter what your fastest is. Set a pace that you think you can maintain for all 4 rounds!

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

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

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

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

CUSTOMIZATIONS
Push Press + Front Rack Lunges
Push Press + Front Rack Step Up

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

4 Rounds

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

10 Plunger (DB in Right Hand)
10 Plunger (DB in Left Hand)

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

Rest 1 Min Between Rounds

Could also do sandbag or barbell versions found in Program B with this option.

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

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

Score: Slowest Round ONLY

Goal: 3:00-4:30

COACHES NOTES
Assuming the row/bike takes a combined 2 minutes or less, you've got about 1:30-2:00 to complete the plungers. Choose a load that you can complete at least 5 reps at a time. That's one short break on each side. Try to really push it on the second row/bike. Remember that your score is the slowest round so it really doesn't matter what your fastest is. Set a pace that you think you can maintain for all 4 rounds!

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

CUSTOMIZATION
Reduce calories

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

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

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

CUSTOMIZATIONS
Push Press + Front Rack Lunges
Push Press + Front Rack Step 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.

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.

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.

210408_Demo.mp4

210408_Customizations.mp4

Program A and SHIFT only today! Check out all of the options!

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, CALVES/ANKLES
POST: HIPS 2.0, STRESS RELIEF

---

PROGRAM A

PROGRAM A

WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

4 Rounds

20 Reps 1/4 Get Up (10 Per Side)
30 Eye Level KB/DB Swings
40 DB Hop Overs

Suggested Weight Men: 35-55# KB/DB for both
Suggested Weight Women: 20-35# KB/DB for both

Extra Challenge Men: Heavier or Double DB Swing
Extra Challenge Women: Heavier or Double DB Swing

Score: Total Time

Goal: 13-18 Min

COACHES NOTES
Any time you see Turkish get ups or 1/4 get ups in a workout, know that it is not about how fast you do them. These movements are meant to be done relatively slow, controlled, and with a deep focus on proper engagement and technique. For this workout, the 1/4 get ups should take 1-2 minutes, definitely not less than that. Choose a weight that allows you to keep the chest up and spine long as you shift onto the forearm. We encourage you to use different weights for the get up and for the swings. You can even try two dumbbells on the swings you don't don't have one heavier DB or kettlebell or want to challenge the weight. Choose a load on the swings that you can complete 30 reps in 1:30 or less and in 1-2 sets. Each round should take 3-5 minutes.

1/4 GET UP
The 1/4 get up is just the first couple steps of the Turkish get up.

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

Bring your left arm out to the side about 45°. Keep your right arm vertical for the entire movement. Roll onto your left forearm. Don't allow the left side of your torso sink toward the ground. Then, return with control onto your back. You can also do this unweighted if you need to.

CUSTOMIZATIONS
Unweighted 1/4 Get Ups
V-Ups
Weighted Sit Ups
Unweighted Sit Ups

Mamas, the shinbox flow is a great sub for this one but check out Members-Only for the full list of mama mods!

EYE LEVEL SWING
Hold the weight with both hands at the waist. Feet shoulder width apart, heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted, heels down, belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the dumbbell or kettlebell weightless and (keeping the belly tight) guide the weight up to shoulder to eye level. Keep your shoulders nice and active by squeezing your shoulderblades together without overarching the back. Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!

CUSTOMIZATION
2 Lighter Dumbbells
KB/DB Sumo Deadlifts

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

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

CUSTOMIZATIONS
Skip Overs
Line Hops
Double Unders

MAMA MODIFICATIONS

Turkish Get Ups/1/2/1/2 Get Ups

If you are not comfortable getting down and up from the floor, try subbing 1/4 or 1/2 Turkish Get Ups. If you're pregnant or in the rehab stage of postpartum feel free to sub DB Windmills, Waiter Walks, Paloff Press, Banded Wood Chop, Side Plank Step Through, Functional Progression 2, The Rolling Transition from FP 1 to FP 2, or Shin Box to Lunge.

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.

Jump/Skip/Hop Overs

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

210409_Demo.mp4

210409_Programs.mp4

210409_Customizations.mp4

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

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, PIGEON STRETCH
POST: CHEST OPENER, LOWER BACK RELEASE

---

PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

8 Rounds

12 Push Up + Pull Across
10 DB Hang Squat Cleans

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

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

Score: Total Time

Goal: 11-16 Min

COACHES NOTES
The 12 push up + pull across should take a minute or less. They may go faster at first and slow down in those later rounds, so pick a load and push up variation you can complete the reps in 1-2 sets in the first 4 rounds and 2-3 sets in the last 4 rounds. Choose a load on the hang squat cleans that you can complete 10 reps in 1-2 sets the whole way. Make sure you are keeping the DBs close to the body on the way up, avoid that swing curl, and that you stand up all the way before lowering the dumbbells from the shoulders. To hit the goal, you want to keep a pace of 1:15-2:00 per round. That's :30-1:00 for the push up + pull across and :45-1:00 for the hang squat cleans.

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

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

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

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

CUSTOMIZATIONS
Go lighter
Hang Power Clean + Front Squat

PROGRAM B

PROGRAM B

WARM UP
FULL BODY SIMPLE WARM UP
BARBELL CLEAN WARM UP

WORKOUT

8 Rounds

12 Push Up + Pull Across
10 Hang Squat Cleans

Suggested Weight Men: 40# DB / 75-95# Bar
Suggested Weight Women: 25# DB / 55-65# Bar

Extra Challenge Men: 50# DB / 115# Bar
Extra Challenge Women: 35# DB / 75# Bar

Score: Total Time

Goal: 11-16 Min

COACHES NOTES
The 12 push up + pull across should take a minute or less. They may go faster at first and slow down in those later rounds, so pick a load and push up variation you can complete the reps in 1-2 sets in the first 4 rounds and 2-3 sets in the last 4 rounds. To hit the goal, you want to keep a pace of 1:15-2:00 per round. That's :30-1:00 for the push up + pull across and :45-1:00 for the hang squat cleans. Choose a load on the hang squat cleans that you can complete all the reps in 1-3 sets the whole way.

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

CUSTOMIZATIONS
Plate Push Up + Overs
Knee Push Up + Plank Pull Across
Push Up + Taps
Elevated Push Up + Taps

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

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

CUSTOMIZATIONS
Go lighter
Hang Power Clean + Front Squat

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

8 Rounds

12 Sandbag Push Up + Lateral Drag
10 Sandbag Hang Squat Cleans

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

Score: Total Time

Goal: 11-16 Min

COACHES NOTES
The 12 push up + lateral drag should take a minute or less. They may go faster at first and slow down in those later rounds. You may need to adjust the reps if you are working with a heavier bag. Pick a rep target before you start the workout that you can stay with for all 8 rounds. You should be able to compete the reps in 1-2 sets in the first 4 rounds and 2-3 sets in the last 4 rounds. To hit the goal, you want to keep a pace of 1:15-2:00 per round. That's :30-1:00 for the push up + pull across and :45-1:00 for the hang squat cleans. For the hang squat cleans with the sandbag, it may actually feel more comfortable to pull the bag from the floor each time. So that is an option.

PUSH UP + LATERAL DRAG
Start in a plank position with your bag just to the outside your right hand. First you will do a push up, then with your left hand, reach under and across and drag the bag to the left side of your body.

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

CUSTOMIZATIONS
Push Up & Overs on the Bag
Knee Push Up + Plank Lateral Drag
Plank Up & Overs (Bag)

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

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

CUSTOMIZATIONS
Adjust the reps to fit the suggested movement time window
Hang Power Clean + Front Squat

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.

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.

210410_Demo.mp4

210410_Programs.mp4

210410_Customizations.mp4

Today's workout has 2 parts and 2 scores! Enjoy!

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

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, HIP FLEXORS & PSOAS STRETCH
POST: CHEST OPENER, COOL DOWN FLOW

---

PROGRAM A

PROGRAM A

WARM UP
RUNNING WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

Part 1:

Every 2 Min for 10 Min (5 Rounds):

Run 200 Meters
Max Reps Devil Press

Rest 2 Min Before Part 2

Part 2:

Every 2 Min for 10 Min (5 Rounds):

Run 200 Meters
Max Reps Alternating Single Arm DB Snatch

**Can also do this version with Sandbag Burpee to Overhead for Part 1 and Sandbag Ground to Overhead for Part 2.

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

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

Score Part 1: Total Devil Press Reps
Score Part 2: Total DB Snatch Reps

Goal Part 1: 35-60 Reps
Goal Part 2: 75-130 Reps

COACHES NOTES
You're shooting for 7-12 devil press and 15-26 DB snatches every round. The run should take no longer than 1 minute so that you have around a minute to work on the weighted movements. Get started with them as soon as you come in from the run, chip away at a moderate-fast pace, and then give yourself 10 seconds or so to take some breaths before heading out again for the run. On the last round of both parts, work until the very last second! You'll get rest after the first part and you'll be done after the second part so go for broke!

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

DEVIL PRESS
This movement is BASICALLY a burpee with dumbbells in your hands. You do a push up with hands on the dumbbells, jump or step the feet in. Pick the dumbbells up from between the feet with heels down and arms straight (keep the back flat!!). Use the power from the legs and the hips to basically complete a combination KB Swing - clean and jerk - snatch.

The movement finishes with the elbows locked and biceps by the ears! Control the lower and keep the back flat as you set up for the next rep!

CUSTOMIZATIONS
Single Arm Devil Press
Burpee Kettlebell Swing

SINGLE-ARM DUMBBELL SNATCH
The dumbbell will start on the ground, feet on either side about shoulder width apart. Hinge at the hips and a bend at the knee. Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear. In the catch the heels are down, knees out, chest up. Stand to finish. Alternate hands with each rep. So every time the dumbbell locks out overhead is 1 rep toward your total.

CUSTOMIZATIONS
Go Lighter
Dumbbell Hang Power Snatches

PROGRAM B

PROGRAM B

WARM UP
RUNNING WARM UP
SNATCH WARM UP

WORKOUT

Part 1:

Every 2 Min for 10 Min (5 Rounds):

Run 200 Meters
Max Reps Burpee Box Jump / Plate Burpee

Rest 2 Min Before Part 2

Part 2:

Every 2 Min for 10 Min (5 Rounds):

Run 200 Meters
Max Reps Power Snatch

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

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

Score Part 1: Total BBJO / Plate Burpee Reps
Score Part 2: Total Power Snatch Reps

Goal Part 1: 35-60 Reps
Goal Part 2: 45-65 Reps

COACHES NOTES
You're shooting for 7-12 burpee box jump overs / plate burpees and 9-13 power snatches every round. The run should take no longer than 1 minute so that you have around a minute to work on the other movements. Get started with them as soon as you come in from the run, chip away at a moderate-fast pace, and then give yourself 10 seconds or so to take some breaths before heading out again for the run. On the last round of both parts, work until the very last second! You'll get rest after the first part and you'll be done after the second part so go for broke!

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

BURPEE BOX JUMP
Place your hands on the ground facing your box. 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. Then, using a two foot take off and a two foot landing, jump up onto your box.

Make sure when you jump and when you land that the knees do not cave in! We recommend stepping back down off the box rather than jumping.

CUSTOMIZATIONS
Burpee Step Up

- OR -

PLATE BURPEE
Start standing with a plate on the floor in front of you. Hinge forward, bend your knees and plant your hands on the plate. Step or jump your feet back to a plank position and immediately lower knees and hips to the floor, chest to the plate. Press back up, step or jump your feet back in and stand up. As you stand you will take the plate with you and press it overhead. Keep the plate close to your body on the way up and keep your belly tight!

CUSTOMIZATIONS
Regular Burpee

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

PROGRAM C

PROGRAM C

WARM UP
RUNNING WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

Part 1:

Every 2 Min for 10 Min (5 Rounds):

Row 250 M
or
Bike 15 Cal (Men) / 11 Cal (Women)
Max Reps Devil Press

Rest 2 Min Before Part 2

Part 2:

Every 2 Min for 10 Min (5 Rounds):

Row 250 M
or
Bike 15 Cal (Men) / 11 Cal (Women)
Max Reps Alternating Single Arm DB Snatch

**Can also do this version with the barbell/plate/sandbag options found in Programs A/B.

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

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

Score Part 1: Total Devil Press Reps
Score Part 2: Total DB Snatch Reps

Goal Part 1: 35-60 Reps
Goal Part 2: 75-130 Reps

COACHES NOTES
You're shooting for 7-12 devil press and 15-26 DB snatches every round. The bike/row should take no longer than 1 minute so that you have around a minute to work on the weighted movements. Get started with them as soon as you come off your machine, chip away at a moderate-fast pace, and then give yourself 10 seconds or so to take some breaths and hop back on your machine. On the last round of both parts, work until the very last second! You'll get rest after the first part and you'll be done after the second part so go for broke!

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

DEVIL PRESS
This movement is BASICALLY a burpee with dumbbells in your hands. You do a push up with hands on the dumbbells, jump or step the feet in. Pick the dumbbells up from between the feet with heels down and arms straight (keep the back flat!!). Use the power from the legs and the hips to basically complete a combination KB Swing - clean and jerk - snatch.

The movement finishes with the elbows locked and biceps by the ears! Control the lower and keep the back flat as you set up for the next rep!

CUSTOMIZATIONS
Single Arm Devil Press
Burpee Kettlebell Swing

SINGLE-ARM DUMBBELL SNATCH
The dumbbell will start on the ground, feet on either side about shoulder width apart. Hinge at the hips and a bend at the knee. Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear. In the catch the heels are down, knees out, chest up. Stand to finish. Alternate hands with each rep. So every time the dumbbell locks out overhead is 1 rep toward your total.

CUSTOMIZATIONS
Go Lighter
Dumbbell Hang Power Snatches

TEAM VERSION

TEAM VERSION

WARM UP
RUNNING WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

Team Version has a single score. It is your total TIME for this version.

In Teams of 2 Complete:

Partner 1: Run 200 Meters

while

Partner 2: Max Reps Devil Press

then SWITCH

Partner 1: Max Reps Devil Press

while

Partner 2: Run 200

Keep switching until you have 100 Devil Press COMBINED

-

then

-

Partner 1: Run 200 Meters

while

Partner 2: Max Reps Alternating Single Arm DB Snatch

then SWITCH

Partner 1: Max Reps Alternating Single Arm DB Snatch

while

Partner 2: Run 200

Keep switching until you have 200 DB Snatch COMBINED

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

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

Score: Total Time

Goal: 18-24 Min

COACHES NOTES
You and your partner are shooting for 7-12 devil press and 15-26 DB snatches every time it's your turn to chip away at those. The run should take no longer than 1 minute so that your partner has around a minute to work on the weighted movements. Get started with them as soon as you come in from the run and chip away at a moderate-fast pace. It may be worth keeping an eye out for your partner and resting 10 seconds before they'll make it back from the run so that you can be ready to go as soon as they get in.

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

DEVIL PRESS
This movement is BASICALLY a burpee with dumbbells in your hands. You do a push up with hands on the dumbbells, jump or step the feet in. Pick the dumbbells up from between the feet with heels down and arms straight (keep the back flat!!). Use the power from the legs and the hips to basically complete a combination KB Swing - clean and jerk - snatch.

The movement finishes with the elbows locked and biceps by the ears! Control the lower and keep the back flat as you set up for the next rep!

CUSTOMIZATIONS
Single Arm Devil Press
Burpee Kettlebell Swing

SINGLE-ARM DUMBBELL SNATCH
The dumbbell will start on the ground, feet on either side about shoulder width apart. Hinge at the hips and a bend at the knee. Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear. In the catch the heels are down, knees out, chest up. Stand to finish. Alternate hands with each rep. So every time the dumbbell locks out overhead is 1 rep toward your total.

CUSTOMIZATIONS
Go Lighter
Dumbbell Hang Power Snatches

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.

Devil Press

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

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
TOTAL BODY DUMBBELL WARM UP

WORKOUT

EMOM x 24 minutes

Min 1: 15 Unbroken No Lockout Assisted Step Ups, Right
Min 2: 15 Unbroken No Lockout Assisted Step Ups, Left
Min 3: 15 Box Hamstring Curls
Min 4: 20 Alternating Reverse Plank Oblique Leans

Score: # of Minutes that you get all the work done within the minute (and the step ups HAVE to be done unbroken to count)

Goal: Choose a step up variation that allows you to do all 15 reps unbroken each time

COACHES NOTES
This workout has a few new movements to the Butts & Guts program. The assisted no lockout step ups are meant to keep your working leg under tension for a solid 20-30 seconds. It's likely going to burn. If you find it isn't, consider increasing the height of your step/box or adding weight to the free hand! Be sure to read the written descriptions and watch the demo videos so you know how to properly perform these movements!

NO LOCK OUT ASSISTED STEP UP
Set up your box or step near a sturdy object that you can hold onto for assistance during this movement. A rig post, countertop, bike, something. Start with your working foot on top of the box and nearest to your support. Make sure your WHOLE FOOT is on the box - no heel hanging off the edge. Grab your support with the same arm as the working leg (if you choose to do these weighted, hold a weight in the opposite hand). Drive through your heel to stand but stop just before your knee and hips lock out then lower back down to the floor. Then repeat. Your foot should stay on top of the box for all 12 reps. You can use your bottom foot to press of the ground a little, if you need to.

BOX HAMSTRING CURL
Lie on your back with your box at your feet. Prop your heels onto the edge of the box and adjust the height and/or distance of your hips to the box so that your knees are bent at a 90-degree angle. With your hands at your sides, drive into your heels to lift your hips up. Concentrate on squeezing your hamstrings and glutes to lift. Lower back to the ground under control.

REVERSE PLANK OBLIQUE LEAN
Start seated on the ground with your legs straight and together. Plant your hands near your hips with your fingers turned out slightly. Press into your hands and heels to lift your body up until it's in a straight line (a reverse plank). From this starting position, twist your hips to the right and lower them toward the floor. Be sure to keep your elbows locked out. Just before they touch the ground, bring them back to center, then repeat on the opposite side. Every "lean" is 1 rep toward your total. If doing these with straight legs is too difficult, you can bend at the knees to make these more accessible.

AMRAP 4 Min
10 Hand Release Russian Twists
15 Supermans

Suggested Weight Men: 35-50#
Suggested Weight Women: 20-35#

Score: Total Completed Rounds + Any Additional Reps

Goal: 3-5 Rounds

COACHES NOTES
Be smart during the twists! Make sure you're sitting up tall and bracing your belly every time you pick the weight back up to twist to the opposite side. Shoot for one round every 0:45-1:15!

HAND RELEASE RUSSIAN TWIST
You can use a plate, med ball or dumbbells for these. Each twist counts as a rep.

Sit on the ground and lean back with the weight at your belly. Twist and lower the weight to the ground on the right. Let go briefly, then grab the weight again and twist to the left. Lower the weight to the ground and let go briefly. Each touch counts. Keep your chest up the whole time, try to avoid rounding the spine.

SUPERMAN
Start lying on your belly with your arms extended overhead and legs straight and squeezed together. Squeeze your belly, butt, and thighs. Lift up and long so that your feet, knees and chest raise up from the ground. Then relax back to the floor to start the next rep.

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

Russian Twists

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

Super Man

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.

Box Hamstring Curls

This could be a great movement for postpartum mamas looking to rebuild posterior chain strength! However, if you're pregnant and lying on your back is uncomfortable, feel free to sub Hip Thrusts, Good Mornings, or Sumo Stance Romainian Deadlifts.

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

60 Sandbag Hop Overs
30 Bearhug Squats
20 Sandbag Toe Touch + Sit Ups
30 Push Up + Lateral Drag

Rest 2 Minutes

30 Push Up + Lateral Drag
20 Sandbag Toe Touch + Sit Ups
30 Bearhug Squats
60 Sandbag Hop Overs

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

Score: Total Time

Goal: 15-20 Minutes

COACHES NOTES
New movement alert!! The Sandbag Toe Touch + Sit Up. Make sure you practice this one for a few minutes before the workout. After you've given it some solid attempts, you can always customize. Each part of this workout should take 7-9 minutes. If you are creeping up to the 10 minute mark in the first part, make some adjustments for after the 2 minute break. Remember you can reduce the reps if you are working with a heavier bag and can't change the weight. Just try to do it before you start rather than in the middle of the movement.

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

CUSTOMIZATIONS
Sandbag Shuffle
Skip Overs

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

CUSTOMIZATIONS
Adjust the reps to fit the movement time window.
Shoulder Racked Sandbag Squats (switch shoulders halfway through)

SANDBAG TOE TOUCH + SIT UP
This is a combination of a supine toe touch and a sandbag sit up keeping the arms extended. Start on your bag with arms extended vertically, holding the bag over your chest. Raise the legs to touch shins to the bag. As the legs lower to the floor, use that momentum to sit up. Press up out of the shoulder and keep the chest high!

CUSTOMIZATIONS
Adjust the reps to fit the movement time window.
1/2 reps toe touches + 1/2 reps sit ups

PUSH UP + LATERAL DRAG
Start in a plank position with your bag just to the outside your right hand. First you will do a push up, then with your left hand, reach under and across and drag the bag to the left side of your body.

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

CUSTOMIZATIONS
Push Up & Overs on the Bag
Knee Push Up + Plank Lateral Drag
Plank Up & Overs (Bag)

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
BOX JUMP WARM UP

WORKOUT

Every 3 minutes for 15 minutes:
(5 Total Sets)

3 Heavy Deadlifts (85-90% of 1RM)
15 High Box Jumps*

Score: Weight Used for Deadlifts
Also - note box height in comments

Goal: Heavy, but with good technique and unbroken.

COACHES NOTES
*Rest 5-8 seconds between each box jump. Choose a higher box than you would use in a timed workout. Focus on explosive power. Same load on the Deadlifts for all 5 sets.

DEADLIFT
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.

BOX JUMP
For the box jumps you will choose a box that is higher than what you normally use in a workout. Focus on fully extending your hips when you take off. Make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench. If you don't have something to jump ON - find something to jump OVER!

Shoulder Press

8-7-6-5-4-3-2-1

COACHES NOTES
Rest 60 Seconds between sets. Use the same load for all.

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

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

Front Rack Hold

3 x 40 Seconds

COACHES NOTES
The front rack hold are just standing upright holding the bar in your front rack position. Ideally this is much heavier than your 1 rep max front squat. If your elbows drop or your abs disengage during the hold, re-rack the bar even if it's been less than 40 seconds.

YOU MUST squeeze your butt and your abs super tight during these holds. You should not feel any compression in the lower back. If you do, re-rack it!

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

5 Rounds

30 Second Handstand Hold (on the wall)
15 Pull Ups

Strict Pull Up Option: 7-10 Strict

Extra Challenge Option: 1 Min Handstand Hold

Score: Total Time

COACHES NOTES
The idea for the hold is to get the full time each round without breaking it up. So time the WHOLE workout but know there will be a lot of rest between movements and rounds! Shoot for unbroken pull ups too or stick to specific sets that will challenge you!

HANDSTAND HOLD
The handstand holds are to be performed against the wall. Make sure the hands are roughly 6-10" or so away from the wall and the only thing in contact with the wall during the hold are the heels. The hands should be just wider than the shoulders. Heels, knees, hips, shoulders and head should be in one straight line with the belly tight and butt squeezed.

If you are unable to hold for an entire minute - you may do this as accumulating. You can also do a pike hold with your feet elevated on a box.

PULL UP
For the pull ups you may do strict, banded, kipping/butterfly or a supine bar row at a very challenging angle.

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

To Finish:

Tabata Hollow Rock

20 Seconds Hollow Rock + 10 Seconds Rest for 8 Total Rounds or 4 Minutes

Extra Challenge Option: Hold the hollow position during the "rest"

HOLLOW ROCK
For the hollow rocks, begin laying on your back with your legs extended forward, and arms extended overhead by your ears. Your arms need to stay shoulder width apart for the entire set.

Brace your core by sucking your belly button into your spine, pushing the lower back into the floor. Your lower back needs to remain flat, so it makes contact with the floor during every rep.

To initiate the rock, lift your toes up in the air while you press your shoulder blades into the ground. While maintaining the hollowed position, allow the momentum to rock you forward as the toes come towards the ground, and shoulders lift off the ground.

This may become super challenging so bend one or both knees if you need to.

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 it's 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

5 Rounds of
1 Set of Bicep Curl 21's
15 Shoulder Press
15 Diamond Push Ups

Rest 2 minute between rounds

Suggested Weight Men: Empty Barbell or 20#DBs for the 21's // LIGHT for the shoulder presses!
Suggested Weight Women: Empty Women's Barbell or 10-15#DBs for the 21's // LIGHT for the shoulder presses!

Score: Total Time

Goal: Each movement unbroken. 18-23 minutes.

COACHES NOTES
This one is meant to burn! Keep the weigh light and set yourself so that all three movements are performed unbroken for every set and every round.

BICEP CURL 21'S
This is a set of 21 continuous, unbroken reps. Use an empty barbell or light pair of dumbbells. The first 7 reps are partial curls from the bottom to halfway up, 90° elbow bend. The second 7 reps are partial curls from 90° all the way up to the shoulder. The last 7 reps are full range of motion from straight arms at the bottom to arms fully flexed with weight as close to the shoulder as possible without raising the elbows. Keep the elbows glued to the torso the whole time. Squeeze your legs, your butt, and your belly to avoid using any kind of momentum. All 21 reps must be completed without putting the weight down for the set to "count".

SHOULDER PRESS
This starts with the barbell or dumbbells resting on the shoulders with elbows slightly in front. Keep your torso and lower body engaged as you press straight up until arms are locked out overhead with biceps by the ears. Lower with control back to the shoulders allowing the elbows to track slightly in front of the bar.

DIAMOND PUSH UP
Keep your body in a rigid plank position. Place your hands together with thumbs and index fingers touching to form a diamond shape between them. Lower your chest and thighs to the floor. Keep everything tight and press straight back up until your arms are straight. Lower to the knees or elevate the hands if you need to but keep the diamond shape.

Hey Team! This week's Oly Workout is Session 6 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
BARBELL CLEAN WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

Every 90 Sec for 10 Rounds (15 Min)

1 Power Clean
2 Jerks

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.

If you'd like, when the clock hits 15 Min - spend 5 minutes hitting single Power Clean & Jerk attempts (one rep at a time)!

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
Hang Power Clean

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

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

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

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

- OR -

SPLIT JERK
The bar will start on your shoulders with the elbows slightly in front and belly tight. Feet are under the hips with the heels down. You will perform a dip by allowing the knees to come forward, keeping the chest up, and sitting back slightly with the hips. Try to keep the shoulders stacked over the hip and heel. The dip is shallow.

The turnaround for the dip must be FAST! Stand up hard and fast and almost think about JUMPING with the bar. Move the face out of the way as the bar elevates off of the shoulder. From here, think about pressing yourself under the bar. One foot will go forward and the other will go back. Your front heel must be down on the catch and the back knee bent.

To stand out of this position (with the bar still overhead) you will bring the front foot back and THEN the back foot forward.

Power Clean & Jerk

COACHES NOTES
Log heaviest weight you hit in the extra 5 minutes here! (If you did it, of course!)

Optional Lifting

4 x 3 Front Squat

COACHES NOTES
Spend 5-10 minutes or so warming up your squat and building up to a moderate-heavy load because we've been staying above parallel this whole session.

FRONT SQUAT
Bar starts on the shoulders with elbows high. Use a loose, fingertip grip if you need to. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom!

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

5 x 2 Pause Dip Push Press

COACHES NOTES
You'll have to shed weight for these. Keep in mind that the weight is going to feel a lot heavier with a pause in the dip than it would for 2 regular push press reps. MAKE SURE your weight is in your heels at the bottom of the dip then squeeze your knees, butt, and belly as hard and as fast as you can to throw that bar up overhead. Keep the knees locked out as you finish the press.

PAUSE DIP PUSH PRESS
Start with the bar on your shoulders and elbows high. Feet hip to shoulder width apart. Chest up, belly tight. Keep your heels down, let your knees track forward as you dip your hip. Hold here for 2 seconds. Chest stays lifted. Stand up fast. As the bar pops up off the shoulders, press straight up to lock out.

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

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

2 Rounds

3 Min Hard (0:00-3:00)
6 Min Comfortable (3:00-9:00)
2 Min Hard (9:00-11:00)
4 Min Comfortable (11:00-15:00)
1 Min Hard (15:00-16:00)
2 Min Comfortable (16:00-18:00)
:30 Sec Hard (18:00-18:30)
1 Min Comfortable (18:30-19:30)

Rest 5 Min Between Rounds

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

COACHES NOTES
For this workout the HARD should be a pretty uncomfortable and not really sustainable after that time pace. For example you couldn't hold the 3 Min HARD pace for 5 min if you wanted to.

The comfortable pace is different than EASY we do in these workouts sometimes. Comfortable means sustainable. A pace you could hold to 20 min maybe, but not EASY.

Absolutely no rest between (until the end). The minutes just need to run into one another.

This workout teaches us to surge and recover from a surge while still moving. Like practicing passing someone.

ROW VERSION

Row Version:

2 Rounds

3 Min Hard (0:00-3:00)
6 Min Comfortable (3:00-9:00)
2 Min Hard (9:00-11:00)
4 Min Comfortable (11:00-15:00)
1 Min Hard (15:00-16:00)
2 Min Comfortable (16:00-18:00)
:30 Sec Hard (18:00-18:30)
1 Min Comfortable (18:30-19:30)

Rest 5 Min Between Rounds

Score: Total Distance

COACHES NOTES
For this workout the HARD should be a pretty uncomfortable and not really sustainable after that time pace. For example you couldn't hold the 3 Min HARD pace for 5 min if you wanted to.

The comfortable pace is different than EASY we do in these workouts sometimes. Comfortable means sustainable. A pace you could hold to 20 min maybe, but not EASY.

Absolutely no rest between (until the end of the round). The minutes just need to run into one another.

This workout teaches us to surge and recover from a surge while still moving. Like practicing passing someone.

BIKE VERSION

Bike Version:

2 Rounds

3 Min Hard (0:00-3:00)
6 Min Comfortable (3:00-9:00)
2 Min Hard (9:00-11:00)
4 Min Comfortable (11:00-15:00)
1 Min Hard (15:00-16:00)
2 Min Comfortable (16:00-18:00)
:30 Sec Hard (18:00-18:30)
1 Min Comfortable (18:30-19:30)

Rest 5 Min Between Rounds

Score: Total Calories

COACHES NOTES
For this workout the HARD should be a pretty uncomfortable and not really sustainable after that time pace. For example you couldn't hold the 3 Min HARD pace for 5 min if you wanted to.

The comfortable pace is different than EASY we do in these workouts sometimes. Comfortable means sustainable. A pace you could hold to 20 min maybe, but not EASY.

Absolutely no rest between (until the end of the round). The minutes just need to run into one another.

This workout teaches us to surge and recover from a surge while still moving. Like practicing passing someone.

13-ABC-APRHODITE_Demo

13-ABC-APRHODITE_Programs

13-ABC-APRHODITE_Customizations

Welcome to Vault 2021 - Road to Olympus!

This is the workout of the day for Monday - but also the THIRTEENTH workout in the Street Parking Vault Challenge! Perform ANY VERSION (including SHIFT) of this workout and record your score before 2pm PST on Thursday - April 1 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!

Please note that reps vary slightly 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): POWER
  POST(best after the main workout): BUTTS & GUTS
EITHER(can be warm up or finisher): GYMNASTICS
  SWAP(skip the main workout and do one of these instead): ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, HIP FLEXORS & PSOAS STRETCH
POST: QUADS/IT BAND, POSTERIOR CHAIN RELEASE

---

PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP
RUNNING WARM UP

WORKOUT

2021 VAULT: DUMBBELL APHRODITE

60 Alternating Dumbbell Snatch
Run 800 Meters
30 Dumbbell Clean and Jerks

Suggested Weight Men: 40# DB(s)
Suggested Weight Women: 25# DB(s)

Extra Challenge Men: 50# DB(s)
Extra Challenge Women: 35# DB(s)

Score: Total Time

Goal: 10-15 Minutes

COACHES NOTES
If you are unable to run for space or weather reasons - you may choose to do the following instead:

3 Rounds
20 Alternating Dumbbell Snatch
1 Min Taps, Single/Double Unders, Low Step Ups
10 Dumbbell Clean and Jerks

You're shooting for the Snatches and the Clean & Jerks to take 3-5 minutes EACH (6-10 minutes total). Choose a weight that you know will allow you to stay within that 5-minute window. Break up the reps however you need to to maintain proper form - and again - to stay within the goal time. The run section should take between 3:30-5:00 so shorten the distance if you need to!

DUMBBELL POWER SNATCH
The dumbbell will start on the ground, feet on either side about shoulder width apart. Hinge at the hips and a bend at the knee. Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear. In the catch the heels are down, knees out, chest up. Stand to finish. Alternate hands with each rep. So for each set of 8 you end up doing 4 per side.

CUSTOMIZATIONS
Go Lighter
Dumbbell Hang Power Snatches

800M RUN
You're working with 4:00-5:00. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - see Coaches Notes for an alternative workout option!

CUSTOMIZATIONS
Taps
Double/Single Unders
Hop Overs
Low Step Ups

DUMBBELL POWER CLEAN AND JERK
The clean AND jerk together counts as 1 rep.

Start with dumbbells on the gorund just outside of the feet. Hinge at the hips, bend the knees slightly but keep the chest lifted and back flat. Arms are long and straight.

Lift the weight by digging the heels into the ground as you lift the chest. Once past the knees, pick up speed, jump and shrug the shoulders. Keep the dumbbells close to the body as they travel UP - try to avoid a massive bicep curl!

Pull yourself down and under as your elbows spin forward and up FAST. Catch the dumbbells on the shoulders in a partial squat with the elbows in front. Make sure heels are down and knees are out.

Feed this partial dip position into the jerk. Stand up hard and fast to pop the weight off the shoulders - press the dumbbells up as you press yourself back down. Lock out over your head with the biceps by the ears and the belly tight in a partial squat position.

Make sure the heels are down and knees are out. Stand to finish!

CUSTOMIZATIONS
Lighter weight
Hang Power Clean and Jerk

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP
RUNNING WARM UP

WORKOUT

2021 VAULT: BARBELL APHRODITE

30 Power Snatch
Run 800 Meters
30 Clean and Jerks

*Can also do this version with Sandbag Ground to Overhead and Sandbag Clean & Jerks!

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

Extra Challenge Men: 115-135#
Extra Challenge Women: 75-85#

Score: Total Time

Goal: 10-15 Minutes

COACHES NOTES
If you are unable to run for space or weather reasons - you may choose to do the following instead:

3 Rounds
10 Power Snatch
1 Min Taps, Single/Double Unders, Low Step Ups
10 Dumbbell Clean and Jerks

You're shooting for the Snatches and the Clean & Jerks to take 3-5 minutes EACH (6-10 minutes total). Choose a weight that you know will allow you to stay within that 5-minute window. Break up the reps however you need to to maintain proper form - and again - to stay within the goal time. The run section should take between 3:30-5:00 so shorten the distance if you need to!

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

800M RUN
You're working with 4:00-5:00. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - see Coaches Notes for an alternative workout option!

CUSTOMIZATIONS
Taps
Double/Single Unders
Hop Overs
Low Step Ups

BARBELL POWER CLEAN AND JERK
The clean AND jerk together counts as 1 rep.

The Feet are under the hips with the heels down, hands outside of the legs and bar close to the body. Knees are bent and there is a hinge at the hips. Chest is lifted with a flat back and a tight belly. Lift the bar by digging the heels into the ground and lifting the chest. Once past the knee think about finishing UP hard and fast with the legs. Shrug the shoulders and then guide the bar UP the body - keeping it close - with the elbows going high and outside as you pull yourself under slightly. Bring the elbows around and through fast so that the bar will land on your shoulders in a partial dip position with the heels down and chest up. From here you can stand and re-set or go straight into the jerk.

If you stand you will re-dip - if not you will go straight from that dip position - drive the bar off of the shoulders - move the face back. Push the bar up as you push yourself down! Catch in a partial overhead squat with the heels down, knees out, chest up, and bar locked out over the middle of the body. Stand to finish!

CUSTOMIZATIONS
Lighter weight
Hang Power Clean and Jerk

PROGRAM C

PROGRAM C

WARM UP
GENERAL BARBELL WARM UP
RUNNING WARM UP

WORKOUT

2021 VAULT: ROW/BIKE APHRODITE

30 Power Snatch
Row 1000 Meters
or
Bike 60 Cal (Men) / 40 Cal (Women)
30 Clean and Jerks

*Can also do this version with Sandbag Ground to Overhead and Sandbag Clean & Jerks!

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

Extra Challenge Men: 115-135#
Extra Challenge Women: 75-85#

Score: Total Time

Goal: 10-15 Minutes

COACHES NOTES
You're shooting for the Snatches and the Clean & Jerks to take 3-5 minutes EACH (6-10 minutes total). Choose a weight that you know will allow you to stay within that 5-minute window. Break up the reps however you need to to maintain proper form - and again - to stay within the goal time. The row/bike section should take between 3:30-5:00 so shorten the distance or reduce the calories if you need to!

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

ROW/BIKE
You're working with 4:00-5:00. Shorten the distance/calories as needed to fit the time window.

CUSTOMIZATIONS
Shorten distance
Decrease calories

BARBELL POWER CLEAN AND JERK
The clean AND jerk together counts as 1 rep.

The Feet are under the hips with the heels down, hands outside of the legs and bar close to the body. Knees are bent and there is a hinge at the hips. Chest is lifted with a flat back and a tight belly. Lift the bar by digging the heels into the ground and lifting the chest. Once past the knee think about finishing UP hard and fast with the legs. Shrug the shoulders and then guide the bar UP the body - keeping it close - with the elbows going high and outside as you pull yourself under slightly. Bring the elbows around and through fast so that the bar will land on your shoulders in a partial dip position with the heels down and chest up. From here you can stand and re-set or go straight into the jerk.

If you stand you will re-dip - if not you will go straight from that dip position - drive the bar off of the shoulders - move the face back. Push the bar up as you push yourself down! Catch in a partial overhead squat with the heels down, knees out, chest up, and bar locked out over the middle of the body. Stand to finish!

CUSTOMIZATIONS
Lighter weight
Hang Power Clean and Jerk

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.

Power Clean

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

Jerk

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

DB Snatch

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

210330_Demo.mp4

210330_Programs.mp4

210330_Customizations.mp4

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

PRE(best before main workout): OLY-POWER
  POST(best after the main workout): GYMNASTICS
  SWAP(skip the main workout and do one of these instead): SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, PIGEON STRETCH
POST: CALVES/ANKLES, CHEST OPENER

---

PROGRAM A

PROGRAM A

WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

6 Rounds

Each Round is on a 2:30 Clock

30 Dumbbell Hop Overs
15 Wall Balls
Max Reps Push Up + Pull Across

Rest 30 Seconds Between Rounds

Suggested Weight Men: 40-50# DB / 18-20# Ball
Suggested Weight Women: 25-35# DB / 13-15# Ball

Extra Challenge Men: 40 Hop Overs / 20 Wall Balls (Same Goal Reps)
Extra Challenge Women: 40 Hop Overs / 20 Wall Balls (Same Goal Reps)

Score: Total Push Up + Pull Across Reps ONLY

Goal: 70-110 Reps

COACHES NOTES
The hop overs should take less than 30 seconds. The wall balls will take :30-1:00. That gives you 1:00-1:30 for the push up + pull across. The goal is to get 12-18 reps per round, choose a weight that allows you to do so. To clarify, a new round starts every 3 minutes. Each round is 2:30, giving you 30 seconds to rest between rounds:

0:00-2:30 - Work
2:30-3:00 - Rest
3:00 - 5:30 - Work
5:30-6:00 - Rest
6:00-8:30 - Work
8:30-9:00 Rest
9:00-11:30 - Work
11:30-12:00 - Rest
12:00-14:30 Work
14:30-15:00 Rest
15:00-17:30 Work

Choose a wall ball weight (if possible) or target height that allows you to complete 15 reps in 1-2 sets.

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

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

CUSTOMIZATIONS
Skip Overs
Line Hops
Double Unders

WALL BALLS
Hold the ball at your chest with the elbows tucked in. Feet under the shoulders with heels down. Chest up and belly tight! Reach the butt back and down. Keep the heels down. Drive the knees out. Get the butt lower than the knees at the bottom. No plopping or rounding! Use the power from your legs to help throw the ball!

When you catch it. Catch first and then squat.

For the wall balls the ideal target height is roughly 9-10', but whatever you can make work is fine! If you have low ceilings or no ball you can sub lightweight thrusters. We prefer either a single heavy dumbbell (like the video) or 2 light dumbbells/bar.

CUSTOMIZATIONS
Lower Target Height
Single DB Thruster
Empty Barbell Thruster

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

CUSTOMIZATIONS
Knee Push Up + Pull Across
Push Up + Taps
Push Up & Overs (Plate)

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

6 Rounds

Each Round is on a 2:30 Clock

30 Sandbag Hop Overs
15 Sandbag Thrusters
Max Reps Push Up + Lateral Drag

Rest 30 Seconds Between Rounds

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

Score: Total Push Up + Later Drag Reps ONLY

Goal: 54-90 Reps

COACHES NOTES
The hop overs should take less than 30 seconds. The thrusters will take :45-1:15. That gives you :45-1:15 for the push up + lateral drag. The goal is to get 6-10 reps per round, choose a weight that allows you to do so. To clarify, a new round starts every 3 minutes. Each round is 2:30, giving you 30 seconds to rest between rounds:

0:00-2:30 - Work
2:30-3:00 - Rest
3:00 - 5:30 - Work
5:30-6:00 - Rest
6:00-8:30 - Work
8:30-9:00 Rest
9:00-11:30 - Work
11:30-12:00 - Rest
12:00-14:30 Work
14:30-15:00 Rest
15:00-17:30 Work

Note that the goal reps for this workout are lower for this version as the push up + lateral drag is likely more challenging that with the dumbbell. If you are working with a heavier bag, reduce the reps to something that you can get in that :45-1:15 window for the whole workout. You can also mix and match if you have the equipment, and do wall balls instead of thrusters.

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

CUSTOMIZATIONS
Sandbag Shuffle
Skip Overs

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

CUSTOMIZATIONS
Adjust reps to fit movement time window
Side to Side Thruster

PUSH UP + LATERAL DRAG
Start in a plank position with your bag just to the outside your right hand. First you will do a push up, then with your left hand, reach under and across and drag the bag to the left side of your body.

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

CUSTOMIZATIONS
Push Up & Overs on the Bag
Knee Push Up + Plank Lateral Drag
Plank Up & Overs (Bag)

MAMA MODIFICATIONS

Jump/Skip/Hop Overs

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

Thruster/Wallball

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

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.

210331_Demo.mp4

210331_Programs.mp4

210331_Customizations.mp4

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: AIRPLANE STRETCH, PIGEON STRETCH
POST: SCIATICA/PIRIFORMIS, HIP FLEXORS & PSOAS STRETCH

---

PROGRAM A

PROGRAM A

WARM UP
SQUAT WARM UP
BOX JUMP WARM UP

WORKOUT

8 Rounds

16 DB Front Rack Lunges
16 Box Jump Overs

Suggested Weight Men: 40# DBs / 20-24" Box
Suggested Weight Women: 25# DBs / 16-20" Box

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

Score: Total Time

Goal: 13-18 Minutes

COACHES NOTES
The goal would be to stay in the range of 1:30-2:15 per round for this one. Choose a load you can complete the lunges in 1-2 sets the whole way. It is a lot of lunges so choose wisely and know that they will definitely make the box jump overs quite challenging as you approach those last few rounds. Stay focused on the box and pick up your feet. Try to find a smooth pace on the box jump overs that doesn't involve a lot of stopping and starting.

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

CUSTOMIZATIONS
Goblet Lunges
Alternating Weighted Step Ups
Single Leg Deadlifts

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

PROGRAM B

PROGRAM B

WARM UP
SQUAT WARM UP
BOX JUMP WARM UP

WORKOUT

8 Rounds

16 Front Rack Lunges
16 Box Jump Overs

Suggested Weight Men: 75# / 20-24" Box
Suggested Weight Women: 55# / 16-20" Box

Extra Challenge Men: 95-115#
Extra Challenge Women: 65-75#

Score: Total Time

Goal: 13-18 Minutes

COACHES NOTES
The goal would be to stay in the range of 1:30-2:15 per round for this one. Choose a load you can complete the lunges in 1-2 sets the whole way. It is a lot of lunges so choose wisely and know that they will definitely make the box jump overs quite challenging as you approach those last few rounds. Stay focused on the box and pick up your feet. Try to find a smooth pace on the box jump overs that doesn't involve a lot of stopping and starting.

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

CUSTOMIZATIONS
Plate to Chest Lunges
Front Rack Step Ups
Go lighter

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

PROGRAM C

PROGRAM C

WARM UP
SQUAT WARM UP
BOX JUMP WARM UP

WORKOUT

8 Rounds

16 Sandbag Front Rack Lunges
16 Box Jump Overs

Suggested Weight Men: 50-70# / 20-24" Box
Suggested Weight Women: 25-45# / 16-20" Box

Score: Total Time

Goal: 13-18 Minutes

COACHES NOTES
The goal would be to stay in the range of 1:30-2:15 per round for this one. The lunges should take :40-1:00. You may need to adjust the reps to fit that window if you are working with a heavier bag. It is a lot of lunges, know that they will definitely make the box jump overs quite challenging as you approach those last few rounds. Stay focused on the box and pick up your feet. Try to find a smooth pace on the box jump overs that doesn't involve a lot of stopping and starting.

SANDBAG FRONT RACK LUNGES
For these lunges, 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! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step so that your front heel is firmly planted when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 16 you end up doing 8 on each side.

CUSTOMIZATIONS
Adjust reps to fit movement time window
Front Rack Step Ups
Single Shoulder Racked Lunges

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

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.

Box Jump

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

Jump/Skip/Hop Overs

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

210401_Demo.mp4

210401_Programs.mp4

210401_Customizations.mp4

Because Program A is single arm movement and Programs B and C are not - the reps vary for this workout. Make sure to read workout description for the version you are doing!

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

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, PIGEON STRETCH
POST: HIPS 2.0, COOL DOWN FLOW

---

PROGRAM A

PROGRAM A

WARM UP
DUMBBELL SQUAT CLEAN WARM UP
SHOULDER WARM UP

WORKOUT

20 Single Arm Alternating DB Squat Clean Thruster
6 Burpees
18 Single Arm Alternating DB Squat Clean Thruster
6 Burpees
16 Single Arm Alternating DB Squat Clean Thruster
6 Burpees
14 Single Arm Alternating DB Squat Clean Thruster
6 Burpees
12 Single Arm Alternating DB Squat Clean Thruster
6 Burpees
10 Single Arm Alternating DB Squat Clean Thruster
6 Burpees
8 Single Arm Alternating DB Squat Clean Thruster
6 Burpees
6 Single Arm Alternating DB Squat Clean Thruster
6 Burpees
4 Single Arm Alternating DB Squat Clean Thruster
6 Burpees
2 Single Arm Alternating DB Squat Clean Thruster
6 Burpees

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

Extra Challenge Men: 50# DB / 8 Burpees
Extra Challenge Women: 35# DB / 8 Burpees

Score: Total Time

Goal: 12-18 Minutes

COACHES NOTES
This version has 110 squat clean thrusters in it so make sure you are taking the time to do them properly and pace accordingly. Choose a load that you could definitely do 20 unbroken reps of if you wanted to. In the workout however, probably a good idea to break up those first few rounds into 2-3 sets. If the first 20 squat clean thrusters takes longer than 2:30, lower the weight or customize so you can take less breaks or shorter breaks. Know that after the round of 16 squat clean thrusters, you are about halfway done with them! Choose a burpee variation that you can do 6 reps in less than :40 each time.

SINGLE ARM DB SQUAT CLEAN THRUSTER
Start with the dumbbell on the ground between your feet. Hinge at the hips but keep the chest lifted and back flat. There should also be a bend in the knees, but not so much you are squatting. Your arm should be straight as you grip the dumbbell.

Lift the weight by digging the heels into the ground and lifting the chest. Once past the knees you will pick up speed and jump and shrug the shoulders! Keep the dumbbell close to the body as it travels UP - try to avoid a massive bicep curl! Pull yourself down and under catching the dumbbell on one shoulder in the bottom of the squat with the elbow high. Make sure the heels are down and knees are out.

From there you will perform a single arm thruster which is standing from the squat and accelerating as you go up so that you use the drive from the legs to aide in a press overhead.

For this movement, keep the chest up and heels down/knees out in the squat. Use the legs to drive up and finish with the bicep next to the ears and elbow completely locked out.

After completion of the press, all you have to do is bring the dumbbell back down to the ground, switch hands and repeat!

CUSTOMIZATIONS
Lighter weight
Single Arm Power Clean + Thruster

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

CUSTOMIZATIONS
Stepping Burpee
No Push Up Burpee

PROGRAM B

PROGRAM B

WARM UP
BARBELL CLEAN WARM UP
OVERHEAD WARM UP

WORKOUT

16 Squat Clean Thruster
9 Burpees
14 Squat Clean Thruster
9 Burpees
12 Squat Clean Thruster
9 Burpees
10 Squat Clean Thruster
9 Burpees
8 Squat Clean Thruster
9 Burpees
6 Squat Clean Thruster
9 Burpees
4 Squat Clean Thruster
9 Burpees
2 Squat Clean Thruster
9 Burpees

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

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

Score: Total Time

Goal: 12-18 Minutes

COACHES NOTES
Break up the reps on the squat clean thrusters early. Think something like 6-5-5, 5-5-4, and 4-4-4 for the first three rounds. Break it up into 2 sets for the next few rounds. Hold on for the last 2! When you finish the round of 12, you'll be well over half way done. If at that point, the clock is past 10 minutes, lower the weight or customize another way. Choose a variation on the burpee that you can complete 9 reps in a minute or less each time.

BARBELL 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 to finish with the bar completely locked out and over the middle of your body. Keep the ribcage pulled down and belly tight!

CUSTOMIZATIONS
Go lighter
Power Clean + Thruster

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

CUSTOMIZATIONS
Stepping Burpee
No Push Up Burpee

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

16 Sandbag Squat Clean Thruster
9 Burpees
14 Sandbag Squat Clean Thruster
9 Burpees
12 Sandbag Squat Clean Thruster
9 Burpees
10 Sandbag Squat Clean Thruster
9 Burpees
8 Sandbag Squat Clean Thruster
9 Burpees
6 Sandbag Squat Clean Thruster
9 Burpees
4 Sandbag Squat Clean Thruster
9 Burpees
2 Sandbag Squat Clean Thruster
9 Burpees

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

Score: Total Time

Goal: 12-18 Minutes

COACHES NOTES
Break up the reps on the squat clean thrusters early. Think something like 6-5-5, 5-5-4, and 4-4-4 for the first three rounds. Break it up into 2 sets for the next few rounds. Hold on for the last 2! When you finish the round of 12, you'll be well over half way done. If you are working with a heavier bag and the goal time seems unrealistic, omit the round of 16 and start with 14 squat clean thrusters. Choose a variation on the burpee that you can complete 9 reps in a minute or less each time.

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

Stand keeping the arms long and sandbag close to the body. Drive through the heels and pick up speed after you pass the knees. Almost jump with the sandbag as you shrug the shoulders, and pull yourself underneath as the elbows shoot through and the sandbag lands on the biceps. You will land in the bottom of the squat with the elbows high. Knees are out, heels are down, chest is up. Feet are now about shoulder width apart.

Stand fast out of the squat driving through the heels and pop the weight off of the biceps. Move your face out of the way as you press the sandbag up, drive the head through as you press out to finish with the sandbag completely locked out and over the middle of your body. Keep the ribcage pulled down and belly tight!

CUSTOMIZATIONS
Adjust reps - Start at round of 14
Sandbag Power Clean + Thruster

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

CUSTOMIZATIONS
Stepping Burpee
No Push Up Burpee

MAMA MODIFICATIONS

Power Clean

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

DB/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.

Thruster/Wallball

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

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

210402_Demo

210402_Programs

210402_Customizations

This workout has 2 parts and 2 scores! Enjoy!

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

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

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

---

PROGRAM A

PROGRAM A

WARM UP
PULL UP WARM UP
SHOULDER WARM UP

WORKOUT

Part 1

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

7 Pull Ups / Bent Over Rows
7 DB Push Press

Strict Pull Up Option: 4-6 Strict Pull Ups per Round

Rest 3 Minutes Before Part 2

Part 2

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

7 Toes to Bar / Single DB Supine Toe Touches
7 KB/DB Swings

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

Extra Challenge Men: 50# DBs / 10 Reps of All Movements
Extra Challenge Women: 35# DBs / 10 Reps of All Movements

Score 1: Total Number of Completed Rounds + any AddItional Reps
Score 2: Total Number of Completed Rounds + any Additional Reps

Goal Part 1: 6-9 Rounds
Goal Part 2: 6-9 Rounds

COACHES NOTES
Make sure you warm up those shoulders a lot today, there is a lot of pulling and pushing in this one. The goal for each part is to complete a round every :50-1:20. Choose a variation on the pull up, you can complete 7 reps in 1-2 sets the whole way through. Choose a load on the push presses you can go unbroken most, if not all the way. Try not to sprint out of the gate on this one, the shoulders fatigue fast so it's better to pick a smooth pace that won't drop off too much by the end.

Break up the toes to bar early. Your grip will be affected by part 1 and by the kettlebell swings. Choose a variation that you can complete 7 reps in under :40 the whole time. Dig deep and hold on during the swings, they should be unbroken the whole way!

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

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

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

CUSTOMIZATIONS
Lighter weight

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

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

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

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

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

CUSTOMIZATION
Eye Level Swing

PROGRAM B

PROGRAM B

WARM UP
PULL UP WARM UP
OVERHEAD WARM UP

WORKOUT

Part 1

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

7 Pull Ups / Bent Over Rows
7 Push Press

Strict Pull Up Option: 4-6 Strict Pull Ups per Round

Rest 3 Minutes Before Part 2

Part 2

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

7 Toes to Bar / Single DB Supine Toe Touches
7 KB/DB Swings

Suggested Weight Men: 95# / 40-55# KB
Suggested Weight Women: 65# / 25-35# KB

Extra Challenge Men: 115#+ / 10 Reps of All Movements
Extra Challenge Women: 75#+ / 10 Reps of All Movements

Score 1: Total Number of Completed Rounds + any Addtional Reps
Score 2: Total Number of Completed Rounds + any Additional Reps

Goal Part 1: 6-9 Rounds
Goal Part 2: 6-9 Rounds

COACHES NOTES
Make sure you warm up those shoulders a lot today, there is a lot of pulling and pushing in this one. The goal for each part is to complete a round every :50-1:20. Choose a variation on the pull up, you can complete 7 reps in 1-2 sets the whole way through. Choose a load on the push presses you can go unbroken most, if not all the way. Try not to sprint out of the gate on this one, the shoulders fatigue fast so it's better to pick a smooth pace that won't drop off too much by the end.

Break up the toes to bar early. Your grip will be affected by part 1 and by the kettlebell swings. Choose a variation that you can complete 7 reps in under :40 the whole time. Dig deep and hold on during the swings, they should be unbroken the whole way!

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

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

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

CUSTOMIZATIONS
Lighter weight

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

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

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

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

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

CUSTOMIZATION
Eye Level Swing

PROGRAM C

PROGRAM C

WARM UP
PULL UP WARM UP
OVERHEAD WARM UP

WORKOUT

GLORY DAYS!!!

Part 1

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

3 Bar or Ring Muscle ups
7 Push Press / Handstand Push Ups

Rest 3 Minutes Before Part 2

Part 2

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

7 Toes to Bar / Single DB Supine Toe Touches
7 KB/DB Swings

Suggested Weight Men: 95# / 40-55# KB
Suggested Weight Women: 65# / 25-35# KB

Extra Challenge Men: 115#+ / 10 Reps of All Movements
Extra Challenge Women: 75#+ / 10 Reps of All Movements

Score 1: Total Number of Completed Rounds + any Addtional Reps
Score 2: Total Number of Completed Rounds + any Additional Reps

Goal Part 1: 6-9 Rounds
Goal Part 2: 6-9 Rounds

COACHES NOTES
Glory Days Option! Make sure you warm up those shoulders a lot today, there is a lot of pulling and pushing in this one. The goal for each part is to complete a round every :50-1:20. The muscle ups should take no more than :45 every time. Choose a load on the push presses you can go unbroken most, if not all the way. If you go with handstand push ups, depending on your proficiency, you might want to break them up early. They shouldn't take more than :40 seconds each time, 1-2 sets is ideal. Try not to sprint out of the gate on this one, the shoulders fatigue fast so it's better to pick a smooth pace that won't drop off too much by the end.

Break up the toes to bar early. Your grip will be affected by part 1 and by the kettlebell swings. Choose a variation that you can complete 7 reps in under :40 the whole time. Dig deep and hold on during the swings, they should be unbroken the whole way!

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

CUSTOMIZATIONS
Jumping Muscle Up,
Band Assisted
Foot Assisted

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

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

CUSTOMIZATIONS
Lighter weight

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

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

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

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

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

CUSTOMIZATION
Eye Level Swing

MAMA MODIFICATIONS

Pull Ups

For managing the pressure of the core and pelvic floor during Early Pregnancy or later on in the Rebuilding stages of PP sub: strict pull ups or banded pull ups. To avoid any coning in the belly during 2nd/3rd Trimester or Rehab stage of PP, while hanging from the bar sub: Ring Rows, Bent Over Rows, Barbell Pull Ups Banded Lat Pull Downs, Banded Woodchop, Banded Lat Pull Downs, DB/KB Front Raises. Kipping Pull Ups should only be added back into the later stages of Rebuilding in PP once the rehab is complete and athlete shows proficiency in strict movements.

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.

Toes to Bar

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

KB 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.

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)

210403_Demo

210304_Programs

210403_Customizations

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

PRE(best before main workout): POWER
  POST(best after the main workout): SOGO-BUTTS & GUTS
  SWAP(skip the main workout and do one of these instead): SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, PIGEON STRETCH
POST: CALVES/ANKLES, SI JOINT RELEASE

---

PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

2 Rounds

20 Alternating DB Snatch
40 DB Hop Overs

After 2 Rounds REST 1 Minute

Then

3 Rounds

16 DB Snatch
32 DB Hop Overs

After 3 Rounds REST 1 Minute

Then

4 Rounds

10 Alternating DB Snatch
20 DB Hop Overs

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

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

Score: Total Time INCLUDING Rest

Goal: 12-18 Minutes

COACHES NOTES
Choose a weight on the snatches that you can definitely do unbroken when fresh and shoot to break no more than once per round through the entire workout. You're shooting for the first part (2-round section) and the last part (4-round section) to each take around 3-5 minutes to complete. The middle part (3-round section) has a few more total reps than the others so that one should be closer to 4-6 minutes. If the first part takes you longer than 5 minutes, consider lightening the load on the snatches or reducing the reps of both movements in the following parts.

If hopping laterally with both feet is sketchy, you can always do a little skip over or do hops over a line. You CAN customize to double unders if you're feeling it but for those who are proficient at double unders, we find the hop overs offers more opportunity to improve fitness!

DUMBBELL POWER SNATCH
The dumbbell will start on the ground, feet on either side about shoulder width apart. Hinge at the hips and a bend at the knee. Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear. In the catch the heels are down, knees out, chest up. Stand to finish. Alternate hands with each rep. So every time you bring the dumbbell from the ground to over your head is 1 rep toward your total.

CUSTOMIZATIONS
Go Lighter
Dumbbell Hang Power Snatches

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

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

CUSTOMIZATIONS
Double Unders
Skip Overs
Line Hops

PROGRAM B

PROGRAM B

WARM UP
FULL BODY DYNAMIC WARM UP
SNATCH WARM UP

WORKOUT

2 Rounds

15 Power Snatch
40 Hop Overs

After 2 Rounds REST 1 Minute

Then

3 Rounds

10 Power Snatch
32 DB Hop Overs

After 3 Rounds REST 1 Minute

Then

4 Rounds

7 Power Snatch
20 DB Hop Overs

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

Extra Challenge Men: 95-115# / Barbell Hop Overs
Extra Challenge Women: 65-75# / Barbell Hop Overs

Score: Total Time INCLUDING Rest

Goal: 12-18 Minutes

COACHES NOTES
Choose a weight on the snatches that you can definitely do unbroken when fresh and shoot to break no more than once per round through the entire workout. You're shooting for the first part (2-round section) and the last part (4-round section) to each take around 3-5 minutes to complete. The middle part (3-round section) has a few more total reps than the others so that one should be closer to 4-6 minutes. If the first part takes you longer than 5 minutes, consider lightening the load on the snatches or reducing the reps of both movements in the following parts.

If hopping laterally with both feet is sketchy, you can always do a little skip over or do hops over a line. You CAN customize to double unders if you're feeling it but for those who are proficient at double unders, we find the hop overs offers more opportunity to improve fitness!

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

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

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

CUSTOMIZATIONS
Double Unders
Skip Overs
Line Hops

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

2 Rounds

15 Sandbag Ground to Overhead
40 Sandbag Hop Overs

After 2 Rounds REST 1 Minute

Then

3 Rounds

10 Sandbag Ground to Overhead
32 Sandbag Hop Overs

After 3 Rounds REST 1 Minute

Then

4 Rounds

7 Sandbag Ground to Overhead
20 DB Hop Overs

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

Score: Total Time INCLUDING Rest

Goal: 12-18 Minutes

COACHES NOTES
Choose a weight on the ground to overhead that you can get 15 reps done in 1 minute or less. Consider reducing the reps in each section if you're struggling to complete 1 ground to overhead every 3-4 seconds. You're shooting for the first part (2-round section) and the last part (4-round section) to each take around 3-5 minutes to complete. The middle part (3-round section) has a few more total reps than the others so that one should be closer to 4-6 minutes. If the first part takes you longer than 5 minutes and you've already reduced the ground to overhead reps, customize or reduce the hop overs, as well.

If hopping laterally with both feet is sketchy, you can always do a little skip over or do hops over a line. You CAN customize to double unders if you're feeling it but for those who are proficient at double unders, we find the hop overs offers more opportunity to improve fitness!

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

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

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

CUSTOMIZATIONS
Double Unders
Sandbag Shuffle
Skip Overs

TEAM VERSION

TEAM VERSION

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

In Teams of 2 Complete:

4 Rounds

65 Single Arm DB Snatch
130 DB Hop Overs

Alternate Every 30 Seconds

**Reps for BB or SB Version:

4 Rounds

45 Power Snatch/Ground to Overhead
130 DB/Sandbag Hop Overs

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

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

Score: Total Time INCLUDING Rest

Goal: 12-18 Minutes

COACHES NOTES
The way this one works is Partner 1 will start on the 65 DB snatches while Partner 2 waits. At 30 seconds, Partner 1 will rest and Partner 2 will pick up where they left off. So if Partner 1 did 14 DB snatches, Partner 2 will start at rep 15. At 1:00, they'll switch again. Continue in this format until you've completed 4 rounds of 65 snatches and 130 hop overs.

Choose a weight for the DB snatches that you can complete unbroken reps for 30 seconds at least for the first half of the workout. Shoot to break no more than once in the later parts of the workout.

If hopping laterally with both feet is sketchy, you can always do a little skip over or do hops over a line. You CAN customize to double unders if you're feeling it but for those who are proficient at double unders, we find the hop overs offers more opportunity to improve fitness!

DUMBBELL POWER SNATCH
The dumbbell will start on the ground, feet on either side about shoulder width apart. Hinge at the hips and a bend at the knee. Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear. In the catch the heels are down, knees out, chest up. Stand to finish. Alternate hands with each rep. So every time you bring the dumbbell from the ground to over your head is 1 rep toward your total.

CUSTOMIZATIONS
Go Lighter
Dumbbell Hang Power Snatches

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

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

CUSTOMIZATIONS
Double Unders
Skip Overs
Line Hops

MAMA MODIFICATIONS

DB Snatch

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

Jump/Skip/Hop Overs

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