210424_Demo.mp4

210424_Programs.mp4

210424_Customizations.mp4

Ready to light up the abs and booty?? Reps slightly different on today's sandbag option!

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

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: SPINE STRENGTHENING, MORNING COFFEE
POST: HIPS, SCIATICA/PIRIFORMIS

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PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

3 Rounds

20 DB Goblet Step Ups
30 - 1/4 Get Ups (15 Per Side)
20 DB Goblet Step Ups
30 DB Russian Twists

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

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

Score: Total Time

Goal: 16-22 Min

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

CUSTOMIZATIONS
Alternating Goblet Lunges (Each lunge counts as one rep.)
Unweighted Step Ups

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

MAMA MODIFICATIONS
DB Windmill

RUSSIAN TWIST
You can use a plate, med ball or dumbbells for the Russian twists. Each twist counts as a rep.

Sit on the ground and lean back with the weight at your belly. Twist and touch the weight on the right - then the left. Each touch counts. Keep your chest up the whole time, try to avoid rounding the spine.

CUSTOMIZATIONS
Unweighted Russian Twists
V-Ups
Weighted Sit Ups
Unweighted Sit Ups

MAMA MODIFICATIONS
Bear Pose DB Drag
Functional Progression 2
You're shooting for each round to take 5:20-7:20. The step ups are going to take up the bulk of this workout. Be sure to choose a weight that will allow you to complete 14-20 step ups within a minute - you can test out your abilities in the warm up if you're unsure of the step up pace you're capable of. The 1/4 get ups will also be time consuming but you should be getting those 30 reps done in 2:00-2:30. If you're struggling using the same weight for these, feel free to go lighter. Be sure on the Russian twists that you're keeping a proud chest and a tight belly. Touch your feet down to the ground if you need to for balance.

PROGRAM B

PROGRAM B

WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

3 Rounds

20 Plate Hug Step Ups
30 Weighted Sit Ups
20 Plate Hug Step Ups
30 Plate Russian Twists

Suggested Weight Men: 35-45# Plate
Suggested Weight Women: 25-35# Plate

Score: Total Time

Goal: 16-22 Min

COACHES NOTES
You're shooting for each round to take 5:20-7:20. The step ups are going to take up the bulk of this workout. Be sure to choose a weight that will allow you to complete 14-20 step ups within a minute - you can test out your abilities in the warm up if you're unsure of the step up pace you're capable of. The weighted sit ups will also be time consuming but you should be getting those 30 reps done in 2:00-2:30. If you're struggling using the same weight for these, feel free to go lighter. Be sure on the Russian twists that you're keeping a proud chest and a tight belly. Touch your feet down to the ground if you need to for balance.

PLATE HUG STEP UP
Hold the plate at the chest with the elbows bent and the belly tight. When you step onto the box place your whole foot onto the box. If you don't have a box you may do this on a bench or something similar. You could even do this on something like a chair (a sturdy chair). Make sure you choose a weight and a height that you are comfortable stepping up AND down.

CUSTOMIZATIONS
Lower stepping height
Plate Hug Alternating Lunges (Each lunge counts as one rep.)

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

CUSTOMIZATIONS
Regular sit ups
Alternating V-Ups

MAMA MODIFICATIONS
Eye Level KB/DB Swings
Ball Slams
Dead Bugs

RUSSIAN TWIST
You can use a plate, med ball or dumbbells for the Russian twists. Each twist counts as a rep.

Sit on the ground and lean back with the weight at your belly. Twist and touch the weight on the right - then the left. Each touch counts. Keep your chest up the whole time, try to avoid rounding the spine.

CUSTOMIZATIONS
Unweighted Russian Twists
V-Ups
Weighted Sit Ups
Unweighted Sit Ups

MAMA MODIFICATIONS
Bear Pose DB Drag
Functional Progression 2

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

Reps slightly different on today's sandbag option!

3 Rounds

20 Sandbag Step Ups
20 Sandbag 1/4 Get Ups (on the shoulder)
20 Sandbag Step Ups
20 Sandbag Seated Side to Side

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

Score: Total Time

Goal: 16-22 Min

COACHES NOTES
You're shooting for each round to take 5:20-7:20. The step ups are going to take up the bulk of this workout. Be sure to choose a weight that will allow you to complete 14-20 step ups within a minute - you can test out your abilities in the warm up if you're unsure of the step up pace you're capable of. The 1/4 get ups will also be time consuming but you should be getting those 30 reps done in 2:00-2:30. Be sure on the seated side to sides that you're keeping a proud chest and a tight belly. If you're having trouble maintaining the goal pace, consider reducing the reps since it's tough to change sandbag weight!

SANDBAG STEP UP
Choose a box that is roughly 20-24" for men and 16-20" for women. You can clean the bag to the front rack, or pop over the head and use the back rack. You can also clean the sandbag to either shoulder and perform your step ups this way. Facing the box you will step up with one leg, with the whole foot on the box and drive through you heel! Stand all the way up onto the box, then back down, alternate legs each rep.

CUSTOMIZATIONS
Sandbag Lunges
Unweighted Step Ups

SANDBAG 1/4 GET UP
Start lying on your back holding the bag to your chest with your left arm around the bag. Bend your left knee. Keep your chest up and roll on to your right forearm, then up to your right hand. To lower, drop back to your elbow and then roll onto your back with control.

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

MAMA MODIFICATIONS
DB Windmill

SANDBAG SEATED SIDE TO SIDE
Each twist counts as a rep.

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

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

MAMA MODIFICATIONS
Bear Pose DB Drag
Functional Progression 2

TEAM VERSION

TEAM VERSION

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

In Teams of 2 Complete:

2 Rounds

60 DB Goblet Step Ups
90 1/4 Get Ups (Switch Sides Every 5 Reps)
60 DB Goblet Step Ups
90 DB Russian Twists

**One person works at a time while the other rests. Switch as desired. Reps are combined between partners

**This version can also be done with plate option or sandbag.

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

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

Score: Total Time

Goal: 24-30 Min

COACHES NOTES
You guys should be wrapping up the first round in 12-15 minutes - if not, make adjustments so that you have a chance at hitting the goal. The step ups are going to take up the bulk of this workout. Be sure to choose a weight that will allow you to complete 14-20 step ups within a minute - you can test out your abilities in the warm up if you're unsure of the step up pace you're capable of. You should be knocking out 12-15 reps of the 1/4 gets up in a minute. Be sure on the Russian twists that you're keeping a proud chest and a tight belly. Touch your feet down to the ground if you need to for balance.

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

CUSTOMIZATIONS
Alternating Goblet Lunges (Each lunge counts as one rep.)
Unweighted Step Ups

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

MAMA MODIFICATIONS
DB Windmill

RUSSIAN TWIST
You can use a plate, med ball or dumbbells for the Russian twists. Each twist counts as a rep.

Sit on the ground and lean back with the weight at your belly. Twist and touch the weight on the right - then the left. Each touch counts. Keep your chest up the whole time, try to avoid rounding the spine.

CUSTOMIZATIONS
Unweighted Russian Twists
V-Ups
Weighted Sit Ups
Unweighted Sit Ups

MAMA MODIFICATIONS
Bear Pose DB Drag
Functional Progression 2

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

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, Palloff 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.

Butts and Guts is posted once a week, on Sundays. These workouts are for anyone who wants more work on the posterior and midline and can be added in whatever day makes most sense for you!

We typically suggest that when you add this workout in to the regular program - or even to one of the other accessory workouts - to treat it as a finisher as opposed to doing it before. You can find suggestions for which workouts the Butts and Guts workouts will fit in with best in the write ups for Program A, B, and C each week!

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WARM UP
LOWER BODY DUMBBELL WARM UP

WORKOUT

PART 1

EMOM x 18 Minutes (6 Rounds)

Min 1: 8 Goblet Squats @ 3030 Tempo (See Coaches Notes)
Min 2: 16 HEAVY Eye Level KB/DB Swings
Min 3: 24 Hollow Rocks

- REST 2 MINUTES BEFORE PART 2 -

Suggested Goblet Squat Weight Men: 40-55# DB/KB
Suggested Goblet Squat Weight Women: 20-35# DB/KB

Suggested Eye Level Swing Weight Men: 60-70# DB/KB
Suggested Eye Level Swing Weight Women: 40-55# DB/KB

Score: Weight Used for Swings

Goal: Get all of the work done within the minute the entire time!

COACHES NOTES
The tempo for the goblet squats is 3 seconds down, 0 seconds at the bottom, 3 seconds up, 0 seconds at the top. Watch your clock/watch so that you're following a true 3-second tempo. If you do this correctly (and unbroken) it should take 48 seconds to do the 8 reps. If holding a weight is too difficult, do tempo air squats. For the swings, HEAVY is a relative term - whatever is heavy for YOU. If you don't have a KB/DB that you feel is especially heavy, use what you have and up the reps to 20-24. For the hollow rocks, your top priority should be continuous low back pressure into the floor. If you feel your lower back wanting to pull up and away from the floor as you rock, try lowering you arms to your sides, tucking one or both legs, or both!

GOBLET SQUAT
Hold your DB/KB at the chest. Feet are shoulder width apart with the heels down. Stand tall and tighten your belly. Reach the butt back and down while driving the knees out. Keep the chest lifted and belly tight. Keep going down until the butt is lower than the knees. Do not allow yourself to collapse, round your back, or plop at the bottom. In the bottom position the heels should be down, knees out, and chest up!

EYE LEVEL KB/DB SWING
Hold the weight with both hands at the waist. Feet shoulder width apart, heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted, heels down, belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the dumbbell weightless and (keeping the belly tight) guide the weight up to shoulder to eye level. Keep your shoulders nice and active by squeezing your shoulder blades 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!

HOLLOW ROCK
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.

PART 2

For 5 Minutes:

Accumulate As Much Time As You Can in a Hand Plank

*Every minute (including 0:00), complete 10 Jumping Lunges

No score! Just hold as long as you can!

COACHES NOTES
So you'll start the clock an immediately do 10 jumping lunges then as soon as you're done with those, you'll assume the top of a plank position. Hold for as long as you can until the next minute starts, then you'll hop up and do another 10 lunges before going back to the plank. The holds in between the lunges DO NOT have to be unbroken. So if you have 40 seconds left in the minute after the lunges, and you have to break with 20 seconds left, that's OK - just try to get back up and accumulate more time before the time's up.

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

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

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

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.

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.

Hollow Rocks/Hold

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

Plank Hold

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

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

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

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WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

100 Right Shoulder Racked Lunges
50 Push Up + Lateral Drag
100 Left Shoulder Racked Lunges
50 Push Up + Lateral Drag

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

Score: Total Time

Goal: 20-28 Minutes

COACHES NOTES
This is going to feel like a slow grind. Be prepared for the mental component of chipping away at these reps. The lunges should take 5-7 minutes, adjust the reps as needed if you are working with a heavier bag. Break up the push up plus drags early into smaller sets that you think you need to, like 4-6 at a time.

SINGLE SHOULDER RACKED SANDBAG LUNGE
Clean the bag up to one shoulder. Keep your belly tight and chest up. You may choose from forward stepping, reverse, or even walking lunges. Alternate legs with each lunge. We like the reverse lunge because the working leg stays planted so you end up being able to drive through the heel really well. You will step back and keep the front heel down. Don't allow the knee to cave in. GENTLY touch the ground with the back knee. Then drive off the front heel to bring you back to standing. Switch legs for the next rep.

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!

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WARM UP
LOWER BODY DUMBBELL WARM UP

WORKOUT

10 Min EMOM
(Every Minute on the Minute)

Min 1: 6-8 DB Squats
Min 2: Rest

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

Score: Enter the weight you used (35# if you used a pair of 35#s)

Goal: To move continuously for at least 60 seconds each time.

COACHES NOTES
We are switching things up a bit and giving you a preview of the new Dumbbell Strength program! All you need is a pair of dumbbells today. The key to building strength with lighter weight is to spend more time under tension, so today you will be moving very slowly. You may get a little restless in the first few reps but hang in there and really focus on the muscles that are working!

6-8 Squats should take a minute MINIMUM, that means each rep should take 7-10 seconds. They can take a bit longer than a minute if you want an extra challenge but you want to make sure you have enough time for and aren't tempted to rush the next set.

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.

CUSTOMIZATION
Goblet Squat

5 Sets of

6 Cossack Squats Left
6 Cossack Squats Right

Rest as needed between sides and sets.

Suggested Weight:
Men: 35-50# Single DB
Women: 25-35# Single DB

Score: Enter the weight you used

Goal: To move continuously for at least 60 seconds each side.

COACHES NOTES
You may need to adjust your feet a little bit as you go in order to get more depth in the Cossack squat. These should be performed slowly and at a constant pace. 6 reps should take you at least a minute and be unbroken. Go light to start!

COSSACK SQUAT
Start with feet wider than shoulders, toes turned out slightly. Hold a DB to your chest, goblet style or racked on one shoulder with one hand. If you are squatting to the left, hold the DB in your right hand. Shift your weight into the left foot and turn your right toes up. Send your butt back, keeping the belly tight and chest up. Keep your left heel down the whole time. Ideallly the hip goes lower than the knee but keep in mind that your body will open up and you will get lower the more reps you do. Keep the knee in line with the toes on the left foot. Drive through the heel and lead with the chest to come back to standing.

CUSTOMIZATION
Unweighted Cossack Squat

5 Min AMRAP
12 Jumping Lunges
8 Push Ups

Score: Total Rounds + Any Additional Reps

Goal: To stay within the 5-7 round range.

COACHES NOTES
The goal here is to get some explosive movement after all the slow movement, and get some upper body activation today. Rather than trying to go really fast and get a ton of rounds, focus on being as explosive as possible coming out of each jumping lunge. Don't rush the push ups, lower with control rather than just dropping the chest to the floor. Try to go unbroken the whole way. We'd rather you switch to knee or elevated push ups than really broken up sets from the toes.

JUMPING LUNGE
Start standing. Jump to your lunge/split stance. Keep your belly tight and chest up as you lower with control until your back knee gently touches the floor. Swing your arms up and jump aggressively, switching your legs in the air to land in the lunge/split stance with the other leg forward. Lower the back knee gently to the floor and repeat.

CUSTOMIZATION
Reverse Lunge

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

Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight. Use one of the customizations below in order to maintain that strong plank position in your body throughout the movement.

CUSTOMIZATIONS
Knee Push Up
Elevated Push Up

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

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

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WARM UP
GYMNASTICS PRESS WARM UP
GYMNASTICS PULL WARM UP

WORKOUT

For completion or as far as you get in 12 Min:

10 Muscle Ups
10 Burpees
8 Muscle Ups
10 Burpees
6 Muscle Ups
10 Burpees
4 Muscle Ups
10 Burpees
2 Muscle Ups
10 Burpees

Muscle ups may be bar or ring. Or a customization of either (see below).

If you complete the whole thing under 12 Min - enter your time. Otherwise call it quits at 12 Min. Enter 12 Min as your score and put total reps in comments.

COACHES NOTES
If you have bar or ring muscle ups - just go for it! This is a total of 30 - so if you even want to cut out the first round of 10 and start with 8 - go for it! You could even lower the reps to 5-4-3-2-1 for the muscle ups if that is more realistic for where you are at right now.

You may also choose to work on your strict muscle ups!

MUSCLE UP
Remember to get a good swing and lead with the hips! Finally pull over/through with a big sit up and press out strong!

If you are still working on this skill - some sub options are banded, jumping, or even feet on the ground/box transition.

We want you to challenge yourself. So don't do a jumping version where you don't have to pull or use proper technique at all. If using leg assistance - use as LITTLE as possible.

If doing rings you will focus on keeping the hands together - pulling all of the way to the rib cage before even thinking about pulling through and coming forward. Catch in a tight position with elbows back. Press out.

CUSTOMIZATIONS
Start at 8 (Eliminate round of 10)
Reduce reps to 5-4-3-2-1
Jumping Muscle Up

BURPEE
You will do 10 burpees between each set of muscle ups. Keep these CHILL so you don't fatigue too much for the next set!

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

You can also sub to "no-push-up" burpees or even do them with your hands elevated on a bench or box if you need to.

4 Rounds (8 Minutes)

30 Seconds V-Ups
30 Seconds Rest
30 Seconds Plank Hold
30 Seconds Rest

Enter total V-Up reps for your score!

V UP
Start in a hollow body position. Lower back is rooted into the floor, belly button drawn in. Squeeze your legs together and raise them a few inches away from the floor. Lift your chest toward the ceiling until your shoulder blades come to hover off the floor. Arms are overhead, biceps by the ears.

From here, raise your torso and your legs at the same time and reach your fingertips toward your toes. Fingers and toes should touch directly above the hips. Lower with control back to the hollow body position.

PLANK
Come into the top of a push up position. Press the ground away from you and try to feel your shoulder blades spreading wide across your back. Shift your weight forward slightly so that your shoulders are just beyond the wrists and you are high up on the balls of your feet.

Squeeze your butt, your thighs, and your abs all at the same time!

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!

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WARM UP
UPPER BODY DUMBBELL WARM UP

WORKOUT

4 Rounds
Not for Time

10 Behind the Neck Press
10 Shoulder Press (from front)
10 Front Raise
10 Upright Rows

No Rest between movements so choose a weight that you can go through the whole thing. It should be pretty light.

Rest 3-4 Min between Rounds

COACHES NOTES
For this you may do it with a bar or with dumbbells. If you are doing it with dumbbells you will just do 20 press instead of 10 behind and 10 in front.

For the behind the neck press you may need to use a little wider than normal grip if your flexibility isn't great. Keep the rib cage pulled down and make sure to keep the head out of the way as you press straight up.

For the press from the front the bar will start on the shoulder and you will press straight up by moving your head back this time (out of the way).

For both pressing movements come to a full lockout overhead and bring the bar all the way down to the shoulder at the bottom.

For the front raise you will allow a slight bend of the elbow. A LITTLE assistance from the hip is allowable but this absolutely should not be a kb swing type movement. Don't lean back!

For the upright row keep the shoulders pulled back and down. You will have a narrow grip and as you pull up you will keep the bar close to the body (like you are zipping up your jacket) and the elbows will go high and outside. Bring the bar up to the sternum or a little higher.

5 Rounds

30 Seconds ON
30 Seconds OFF

Wall Walks or Pike Up on Box

Score is total Wall Walks or Pike Ups completed for all 5 rounds

For the wall walk version you will start in the bottom of a push up position with the feet backed up to a wall. You will climb the feet up the wall while walking the hands back. Keep going until your chest and hips touch the wall. Then walk the hands back out as you walk the feet back down.

Do NOT get crazy overextended. Keep the belly tight!

For the pike up on the box version you will start in the top of a push up position with the feet on a bench or box. You will walk the hands back toward the box as the hips go up until you are in a 90 degree pike position at the top. You will then walk yourself back out.

Hey Team! This week's Oly Workout is Session 8 from the NEW Oly EMOM Extra Program! The 12 workouts found in this program are designed for those who love the Olympic Lifts - Clean and Jerk / Snatch - and who want to throw them into their training - while being efficient with their time.

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

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WARM UP
FULL BODY DYNAMIC WARM UP
BARBELL CLEAN WARM UP

WORKOUT

Every Min on the Min for 16 Min

Min 1:
1 Power Clean
2 Hang Squat Cleans

Min 2:
1 Squat Clean
2 Front Squats

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

If you'd like, when the clock hits 16 Min - spend 4 minutes hitting heavy Squat Clean singles (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.

HANG SQUAT CLEAN
Same points of performance for the power clean except you'll start standing tall with the bar hanging in your hands, at your thighs. From here, you'll send the hips and knees back, bringing the bar down toward your knees. From here you'll start to stand back up and then jump HARD and FAST. Rather than catching above parallel like you did in the Power Clean, you'll catch the bar in the bottom of the squat - butt below the knees, knees out and chest up. Then come all the way to standing to complete the rep.

SQUAT CLEAN
Same points of performance as the power clean except you'll catch the bar in the bottom of the squat - butt below the knees, knees out and chest up. Then come all the way to standing to complete the rep.

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.

If you have the time and desire, from 16:00-20:00 hit:

Heavy Squat Clean Singles

COACHES NOTES
This is not an AMRAP or anything. But if you have some time (and want to), after the EMOM, work on hitting some squat clean singles and log the weight you built up to here!

Optional Lifting:

4 x 3 Clean Pull

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

CLEAN PULL
This movement is just the first half of the clean - lifting the bar off the ground and driving hard and fast through the legs and hips to accelerate it upward. Start with the bar on the ground. Hands will be outside of the legs. Feet under the hips roughly. Knees are bent, bar is close to the body, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders.

Optional Lifting:

4 x 3 Pause Back Squat

COACHES NOTES
Hold the bottom of the squat for a solid 3 seconds before standing out of each rep. Choose a weight that you could do 6-8 reps of WITHOUT a pause.

PAUSE BACK SQUAT
Start with the bar on the back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Hold for 2-3 seconds then drive through the heels, lead with the chest, keep the belly tight, and push the knees out as you come up! Stand all of the way up at the top.

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

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

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RUN VERSION

WARM UP
RUNNING WARM UP

WORKOUT

3 Rounds

Each Round Is:

3 Min ON (0:00-3:00)
1 Min OFF (3:00-4:00)
3 Min ON (4:00-7:00)
1 Min OFF (7:00-8:00)
3 Min ON (8:00-11:00)
1 Min OFF (11:00-12:00)
1 Min SPRINT (12:00-13:00)

Rest 3 Min after the 1 Min Sprint (13:00-16:00)

"ON" pace needs to always be consistent. Something you can hold for 3 Min and not drop off from round to round.

SPRINT is 90% effort.

COACHES NOTES
Do NOT mess up the paces in order to get a better score.

Distance is how this is scored, but if you can't measure it that's ok!

ROW VERSION

3 Rounds

Each Round Is:

3 Min ON (0:00-3:00)
1 Min OFF (3:00-4:00)
3 Min ON (4:00-7:00)
1 Min OFF (7:00-8:00)
3 Min ON (8:00-11:00)
1 Min OFF (11:00-12:00)
1 Min SPRINT (12:00-13:00)

Rest 3 Min after the 1 Min Sprint (13:00-16:00)

"ON" pace needs to always be consistent. Something you can hold for 3 Min and not drop off from round to round.

SPRINT is 90% effort.

COACHES NOTES
Do NOT mess up the paces in order to get a better score.

BIKE VERSION

3 Rounds

Each Round Is:

3 Min ON (0:00-3:00)
1 Min OFF (3:00-4:00)
3 Min ON (4:00-7:00)
1 Min OFF (7:00-8:00)
3 Min ON (8:00-11:00)
1 Min OFF (11:00-12:00)
1 Min SPRINT (12:00-13:00)

Rest 3 Min after the 1 Min Sprint (13:00-16:00)

"ON" pace needs to always be consistent. Something you can hold for 3 Min and not drop off from round to round.

SPRINT is 90% effort.

COACHES NOTES
Do NOT mess up the paces in order to get a better score.

15 - Hades Demo

15 - Hades Programs

15 - Hades Customizations

Welcome to Vault 2021 - Road to Olympus!

This is the workout of the day for Monday - but also the FIFTEENTH 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 15 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.

  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: MORNING COFFEE, THORACIC SPINE RELEASE
POST: HIPS, QUADS/IT BAND

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PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

2021 VAULT: DUMBBELL HADES

100 DB Thrusters

Every Minute on the Minute: Perform 5 DB Deadlifts

(Deadlifts Start at 1:00)

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

Extra Challenge Men: 50# DBs / 7 Deadlifts
Extra Challenge Women: 35# DBs / 7 Deadlifts

Score: Total Time to Complete 100 Thrusters

Goal: 9-15 Min

COACHES NOTES
So your objective in this workout is to complete 100 thrusters but the catch is that you have to stop every minute - starting at 1:00, NOT at 0:00 - to perform 5 deadlifts before picking back up where you left off on the thrusters. You'll continue to do that every minute until you hit 100. At that point, you'll note the time and that's your score.

Be careful not to peacock this one, guys! One good strategy for staying composed and keeping a smooth pace is to give yourself 10 seconds before the start of the next minute to rest and get ready for the deadlifts. Use the last deadlift rep to get the dumbbells to your shoulders for the thrusters. Choose a weight that will allow you to complete 7-12 reps every minute!

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

CUSTOMIZATION
Single Dumbbell Thruster
Thruster to Target

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!

CUSTOMIZATION
Single DB Sumo Deadlift

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP

WORKOUT

2021 VAULT: BARBELL HADES

100 Thrusters

Every Minute on the Minute Perform 5 Deadlifts

(Deadlifts Start at 1:00)

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

Extra Challenge Men: 95-115# / 7 Deadlifts
Extra Challenge Women: 65-75# / 7 Deadlifts

Score: Total Time to Complete 100 Thrusters

Goal: 9-14 Min

COACHES NOTES
So your objective in this workout is to complete 100 thrusters but the catch is that you have to stop every minute - starting at 1:00, NOT at 0:00 - to perform 5 deadlifts before picking back up where you left off on the thrusters. You'll continue to do that every minute until you hit 100. At that point, you'll note the time and that's your score.

Be careful not to peacock this one, guys! One good strategy for staying composed and keeping a smooth pace is to give yourself 10 seconds before the start of the next minute to rest and get ready for the deadlifts. Use the last deadlift rep to get the barbell to your shoulders for the thrusters. Choose a weight that will allow you to complete 8-12 reps every minute!

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

CUSTOMIZATION
Thruster to Target

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.

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

2021 VAULT: SANDBAG HADES

100 Sandbag Thrusters

Every Minute on the Minute Perform 4 Sandbag Over the Shoulder

(Sandbag Over Shoulder Reps Start at 1:00)

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

Extra Challenge Men/Women: 6 SB Over Shoulders

Score: Total Time to Complete 100 Thrusters

Goal: 10-15 Min

COACHES NOTES
So your objective in this workout is to complete 100 thrusters but the catch is that you have to stop every minute - starting at 1:00, NOT at 0:00 - to perform 4 sandbag over shoulder before picking back up where you left off on the thrusters. You'll continue to do that every minute until you hit 100. At that point, you'll note the time and that's your score.

Be careful not to peacock this one, guys! One good strategy for staying composed and keeping a smooth pace is to give yourself 10 seconds before the start of the next minute to rest and get ready for the sandbag over shoulder. You're aiming for 7- 10 reps per minute! If you're struggling to hit that rep target, consider reducing total reps to 75!

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
Thruster to Target

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

MAMA MODIFICATIONS

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

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.

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.

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.

210413_Demo.mp4

210413_Programs.mp4

210413_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): BUTTS & GUTS
  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: COOL DOWN FLOW, CHEST OPENER

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PROGRAM A

PROGRAM A

WARM UP
RUNNING WARM UP
BOX JUMP WARM UP
PULL UP WARM UP

WORKOUT

2 Rounds

15 Burpee Pull Ups
Run 400 Meters
20 Burpee Box Jumps
Run 400 Meters

Rest 3 Min Between Rounds

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

Extra Challenge Men: Increase Reps to 20 Burpee Pull Ups / 30 Burpee Box Jumps
Extra Challenge Women:Increase Reps to 20 Burpee Pull Ups / 30 Burpee Box Jumps

GLORY DAYS OPTION:
Replace the burpee pull ups with 12 Burpee Muscle Ups!

Score: Total Time

Goal: 20-26 Min

COACHES NOTES
Each round should take 8-12 minutes. Choose a variation on the burpee pull ups that you can complete 15 reps in 2:00-3:00. Choose a burpee customization and box height that you can complete the burpee box jumps in around 3 minutes each time. Remember you get to rest for 3 minutes in between rounds so you should have enough time to recover and push the pace in both rounds. If you choose the glory days option, same time window applies. You can customize the muscle up portion to a jumping version.

BURPEE PULL UP
Start standing under or slightly behind your pull up bar. Bend your knees, hinge forward and plant your palms flat on the ground. Step or jump your feet back to a plank position. Lower all the way to the floor so thighs, hips, and chest are touching. Press back up to the top of a push up and step or jump your feet back in. Then grip the bar and perform a strict, kipping, or butterfly pull up.

- OR -

BURPEE + BENT OVER ROW
1 rep = 1 Burpee + 1 Bent Over Row. You’ll do 15 reps.

Start standing with the dumbbells slightly in front of you about shoulder width apart. Plant your hands on the ground, step or jump your feet back to a plank position and lower with control until chest and hips are in contact with the floor. Press back up and jump or step your feet back in. Grip your dumbbells, tighten your belly, lift the chest and keep a flat back. Lead with the chest to stand up all the way. Then, hinge forward at the hips with a slight bend in the knee and perform a bent over row. Lower the dumbbells to just below the knee - make sure you're keeping your back flat, chest proud, and belly tight. From here, keeping the torso position set and the chest lifted - pull the elbows back and bring the dumbbells to just below the chest. Keep the belly tight. Bring the dumbbells back to just below the knee with the arms straight at the bottom. No kipping or pulling your CHEST down! Place the DBs on the ground in front of you for the next rep.

CUSTOMIZATIONS
Burpee + Jumping Pull Up
15 Burpees + 15 Ring/TRX rows or Bent Over Rows

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

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

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.

- OR -

BURPEE DB JUMP OVER
Lay your dumbbell down or stand it upright. Facing your dumbbell, perform a burpee then jump over it. That's 1 rep. Turn around and repeat.

CUSTOMIZATIONS
Burpee Jump Over
Burpee Step Up

PROGRAM C

PROGRAM C

WARM UP
BOX JUMP WARM UP
PULL UP WARM UP

WORKOUT

2 Rounds

15 Burpee Pull Ups

Row 36 Cal (Men) / 26 Cal (Women)
or
Bike 30 Cal (Men) / 22 Cal (Women)

20 Burpee Box Jumps

Row 36 Cal (Men) / 26 Cal (Women)
or
Bike 30 Cal (Men) / 22 Cal (Women)

Rest 3 Min Between Rounds

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

Extra Challenge Men: Increase Reps to 20 Burpee Pull Ups / 30 Burpee Box Jumps
Extra Challenge Women: Increase Reps to 20 Burpee Pull Ups / 30 Burpee Box Jumps

GLORY DAYS OPTION:
Replace the burpee pull ups with 12 Burpee Muscle Ups!

Score: Total Time

Goal: 20-26 Min

COACHES NOTES
Each round should take 8-12 minutes. Choose a variation on the burpee pull ups that you can complete 15 reps in 2:00-3:00. Choose a burpee customization and box height that you can complete the burpee box jumps in around 3 minutes each time. Remember you get to rest for 3 minutes in between rounds so you should have enough time to recover and push the pace in both rounds. If you choose the glory days option, same time window applies. You can customize the muscle up portion to a jumping version.

BURPEE PULL UP
Start standing under or slightly behind your pull up bar. Bend your knees, hinge forward and plant your palms flat on the ground. Step or jump your feet back to a plank position. Lower all the way to the floor so thighs, hips, and chest are touching. Press back up to the top of a push up and step or jump your feet back in. Then grip the bar and perform a strict, kipping, or butterfly pull up.

CUSTOMIZATIONS
Burpee + Jumping Pull Up
15 Burpees + 15 Ring/TRX rows or Bent Over Rows

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

CUSTOMIZATIONS
Reduce calories

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 Jump Over
Burpee Step Up

MAMA MODIFICATIONS

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

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.

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.

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.

210414_Demo.mp4

210414_Programs.mp4

210414_Customizations.mp4

Reps vary between versions today - so make sure to read through whichever one you pick!

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: SCIATICA/PIRIFORMIS, SI JOINT RELEASE

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PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

8 Rounds

12 Alternating DB Bent Over Row (6 Per Side)
12 Alternating Goblet Step Up
12 Alternating DB Shoulder Press (6 Per Side)

**Step Up Height Suggestion:

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

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
Set yourself up to move pretty fast on this one. Fast does not mean sloppy. Each round should take 1:20-2:00. The step ups will take most of the time. Choose a weight and step height that you can complete 12 reps in :40-1:00. The bent over rows and shoulder presses should each take :20-:30 seconds each time. Choose a weight that you can go unbroken most if not all the way. Make sure that you keep your belly tight in the bent over rows and don't allow your torso to rotate excessively or jerk up and down.

ALTERNATING BENT OVER ROW
Set up by deadlifting the dumbbells to just below the knee. From here, keeping the torso position set and the chest lifted - pull one elbow back and bring the dumbbell to just below the chest. Do not allow your shoulders to shrug. Keep them drawn down and away from the ears with shoulder blades slightly retracted at all times. Keep the belly tight. Bring the dumbbell back to just below the knee with the arm straight at the bottom and repeat with the other arm. No kipping or pulling your CHEST down!

CUSTOMIZATIONS
Supported Single Arm Bent Over Row
Single Dumbbell Bent Over Row

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

CUSTOMIZATIONS
Alternating Goblet Lunges (Each lunge counts as one rep.)
Unweighted Step Ups

ALTERNATING SHOULDER PRESS
Set up for the strict press with the DBs on the shoulders with elbows high. Keep the rib cage down and belly tight. Press one dumbbell straight up until your elbow is locked out with bicep by the ears. Bring the dumbbell all the way down to the shoulder then press with the other arm. Each time you press is one rep so 10 reps is 5 on each arm.

CUSTOMIZATION
Single DB held in both hands

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP

WORKOUT

8 Rounds

10 Barbell Bent Over Row
10 Plate Hug Step Up
10 Barbell Shoulder Press

**Step Up Height Suggestion:

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

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

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

Score: Total Time

Goal: 11-16 Min

COACHES NOTES
Set yourself up to move pretty fast on this one. Fast does not mean sloppy. Each round should take 1:20-2:00. The step ups will take most of the time. Choose a weight and step height that you can complete 10 reps in :40-1:00. You can also use a dumbbell or kettlebell instead of a plate. The bent over rows and shoulder presses should each take :20-:30 seconds each time. Choose a weight that you can go unbroken for at least the first 4 rounds. Make sure that you keep your belly tight in the bent over rows and don't allow your torso to jerk up and down.

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

CUSTOMIZATIONS
Lighter Weight
Plate Bent Over Row

PLATE HUG STEP UP
Hold the plate at the chest with the elbows bent and the belly tight. When you step onto the box place your whole foot onto the box. If you don't have a box you may do this on a bench or something similar. You could even do this on something like a chair (a sturdy chair). Make sure you choose a weight and a height that you are comfortable stepping up AND down.

CUSTOMIZATIONS
Lower stepping height
Plate Hug Alternating Lunges (Each lunge counts as one rep.)

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

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

CUSTOMIZATION
Go lighter

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

8 Rounds

10 Sandbag Bent Over Slam
10 Alternating Sandbag Step Up
10 Seated Sandbag Shoulder Press

**Step Up Height Suggestion:

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

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

Score: Total Time

Goal: 13-18 Min

COACHES NOTES
Note that the goal time is longer in this version. Each round should take 1:40-2:15. The step ups will take most of the time. Choose a step height that you can complete 10 reps in :40-1:00. The bent over slams and seated shoulder press shoulder each take :30-:45 each time. Make sure you take the time to set up properly for each slam and be aggressive. The seated shoulder press should be completed in 1-2 sets the whole way. You may need to adjust the reps to stay within the :30-:45 window.

BENT OVER SLAM
Set up with your feet shoulder with apart. Push your hips back, chest up slightly, belly tight and back is flat. Take a neutral grip or no-handle grip on the bag. You will maintain a hinged position as you pull the bag to your chest. Keep your belly tight as you aggressively extend your arms toward the floor and slam the bag back to the ground. The power comes from the speed at which you can push the bag away from you. So keep your base tight and think FAST with the arms.

CUSTOMIZATIONS
Bent Over Row
Sumo Deadlift High Pull

SANDBAG STEP UP
Choose a height that is appropriate for you. You can clean the bag to the front rack, or pop over the head and use the back rack. You can also clean the sandbag to either shoulder and perform your step-ups this way. Facing the box you will step up with one leg, with the whole foot on the box and drive through you heel! Stand all the way up onto the box, then back down, alternate legs each rep.

CUSTOMIZATIONS
Lower stepping height
Alternating Sandbag Lunges.

SEATED SANDBAG SHOULDER PRESS
Sit up tall on the floor with a neutral spine. Chest up, ribcage down. Start with the bag on your shoulders/biceps, elbows high. Keep your belly tight as you press the bag straight up overhead. Lock out your arms at the top with biceps by the ears.

CUSTOMIZATIONS
Adjust reps if using a heavier bag
Standing Shoulder Press
Shoulder to Shoulder Press

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

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.

210415_Demo.mp4

210415_Programs.mp4

210415_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
  POST(best after the main workout): SOGO-BUTTS & GUTS

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

---

PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP
PULL UP WARM UP

WORKOUT

8 Rounds

Every 2 Minutes for 16 Minutes (8 Rounds)

20 Air Squats
8 Power Cleans
8 Toes to Bar / V-Ups

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

Extra Challenge Men: Increase Reps to 30/10/10
Extra Challenge Women: Increase Reps to 30/10/10

Score: Slowest Round ONLY

Goal: 1:20-1:40

COACHES NOTES
To meet the goal of this workout, you'll need to choose your weight and toes to bar variation wisely. Be sure that you are getting at least 20 seconds of rest every round. Air squats should definitely take under a minute. The power cleans should pretty much be performed unbroken the whole way. Choose a variation on the toes to bar that you can complete 8 reps in 1-2 sets the whole way. You'll likely get :20-:30 seconds to get them done so make sure if you are taking breaks they should be very short. Grip will become a factor on this one, so keep that in mind when swinging on the bar.

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

CUSTOMIZATIONS
Squat to Target
Assisted Squat

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

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

CUSTOMIZATION
Go Lighter
Hang Power Clean

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.

- OR -

V-UP
Start lying on your back with your legs straight and together and your arms overhead. Squeeze your abs to press your low back into the floor and lift your upper back and feet off the floor slightly. Then with an aggressive squeeze of the belly and hip flexors, lift your legs up as you reach your torso forward. As you come to balance on your tailbone, touch your hands to your toes then quickly lower back down the your start position. The better you're able to keep your belly tight as you lower back down, the better rhythm you'll be able to find with this movement.

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

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

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP
PULL UP WARM UP

WORKOUT

8 Rounds

Every 2 Minutes for 16 Minutes (8 Rounds)

20 Air Squats
8 Power Cleans
8 Toes to Bar / V-Ups

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

Extra Challenge Men: 115# - and/or - Increase Reps to 30/10/10
Extra Challenge Women: 75# - and/or - Increase Reps to 30/10/10

Score: Slowest Round ONLY

Goal: 1:20-1:40

COACHES NOTES
To meet the goal of this workout, you'll need to choose your weight and toes to bar variation wisely. Be sure that you are getting at least 20 seconds of rest every round. Air squats should definitely take under a minute. The power cleans should pretty much be performed unbroken the whole way. Choose a variation on the toes to bar that you can complete 8 reps in 1-2 sets the whole way. You'll likely get :20-:30 seconds to get them done so make sure if you are taking breaks they should be very short. Grip will become a factor on this one, so keep that in mind when swinging on the bar.

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

CUSTOMIZATIONS
Squat to Target
Assisted Squat

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

CUSTOMIZATIONS
Go lighter
Hang Power Clean

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!

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP
PULL UP WARM UP

WORKOUT

8 Rounds

Every 2 Minutes for 16 Minutes (8 Rounds)

20 Air Squats
6-8 Sandbag Over Shoulder
8 Toes to Bar / V-Ups

Suggested Weight Men: 50-100# Sandbag
Suggested Weight Women: 25-75# Sandbag

Extra Challenge Men: 115# - and/or - Increase Reps to 30/8-10/10
Extra Challenge Women: 75# - and/or - Increase Reps to 30/8-10/10

Score: Slowest Round ONLY

Goal: 1:20-1:40

COACHES NOTES
To meet the goal of this workout, you'll need to choose your weight/sandbag reps and toes to bar variation wisely. Be sure that you are getting at least 20 seconds of rest every round. Air squats should definitely take under a minute. Pick a rep target on the sandbag over the shoulder that you can be consistent with and won't take more than about 25 seconds. Choose a variation on the toes to bar that you can complete 8 reps in 1-2 sets the whole way. You'll likely get :20-:30 seconds to get them done so make sure if you are taking breaks they should be very short. Grip will become a factor on this one, so keep that in mind when swinging on the bar.

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

CUSTOMIZATIONS
Squat to Target
Assisted Squat

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

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

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, dead bugs or check out the mama mods on Members-Only for more options!

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.

Power Clean

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

Hang Clean

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

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.

Alt V-Up

This movement is a big demand for the core and pelvic floor and for the most part, is not recommended during pregnancy and the rehab/rebuilding stages of postpartum. If you are ready to start incorporating them you can try less reps, less range of motion, with knees bent, just arms, or just legs. However you can also always sub one of the following movements: Any of the Functional Progressions, Ball Slams, Heel Taps, KB Swings, DB Windmill, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk, or any other movement from the Core Section of the Mama Mods Movement Library.

210416_Demo.mp4

210416_Programs.mp4

210416_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): BUTTS & GUTS-SOGO
  SWAP(skip the main workout and do one of these instead): ENDURANCE

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

---

PROGRAM A

PROGRAM A

WARM UP
RUNNING WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

3 Sets

Each Set is 3 Rounds

Run 200 Meters
12 Push Ups
12 KB/DB Swings

Rest 2 Min Between Sets

Suggested Weight Men: 50-55# KB/DB
Suggested Weight Women: 30-35# KB/DB

Extra Challenge Men: Increase Reps to 18s
Extra Challenge Women: Increase Reps to 18s

Score: Total Time (Including Rest)

Goal: 20-26 Minutes

COACHES NOTES
To clarify, this is 3 sets of 3 rounds. So, 9 rounds total but you get a 2 minute rest after every 3 rounds. Each set of 3 rounds should take about 5-7 minutes which is about 1:40-2:20 per round. Choose a push up variation that you can knock out 12 reps fairly quickly, 1-2 sets the whole way. Kettlebell swings should be done unbroken most if not all the way. Even though the individual rounds go quick, 5-7 minutes of work is a good amount of time. Aim for a consistent pace throughout each set.

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

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

Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight. Use one of the customizations below in order to maintain that strong plank position in your body throughout the movement.

CUSTOMIZATIONS
Knee Push Up
Elevated Push Up

KB/DB SWING
You will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight all of the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!

CUSTOMIZATIONS
Eye Level KB/DB Swing

PROGRAM C

PROGRAM C

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

3 Sets

Each Set is 3 Rounds

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

12 Push Ups
12 KB/DB Swings

Rest 2 Min Between Sets

Suggested Weight Men: 50-55# KB/DB
Suggested Weight Women: 30-35# KB/DB

Extra Challenge Men: Increase Reps to 18s
Extra Challenge Women: Increase Reps to 18s

Score: Total Time (Including Rest)

Goal: 20-26 Minutes

COACHES NOTES
To clarify, this is 3 sets of 3 rounds. So, 9 rounds total but you get a 2 minute rest after every 3 rounds. Each set of 3 rounds should take about 5-7 minutes which is about 1:40-2:20 per round. Choose a push up variation that you can knock out 12 reps fairly quickly, 1-2 sets the whole way. Kettlebell swings should be done unbroken most if not all the way. Even though the individual rounds go quick, 5-7 minutes of work is a good amount of time. Aim for a consistent pace throughout each set.

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

CUSTOMIZATIONS
Decrease calories

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

Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight. Use one of the customizations below in order to maintain that strong plank position in your body throughout the movement.

CUSTOMIZATIONS
Knee Push Up
Elevated Push Up

KB/DB SWING
You will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight all of the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!

CUSTOMIZATIONS
Eye Level KB/DB Swing

MAMA MODIFICATIONS

Run/Jog

To manage or avoid the added pressure to the pelvic floor that the impact from running can create, sub: Taps, Row, Bike, Farmer Carry, Sled Push/Drag, Quick Step Ups, High Knee Step Overs, Elevated 1 Legged Plank Rock.

If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or scaling the distance that you run so that you can focus on your posture, breathing mechanics, and managing the pressure of your or and pelvic floor.

Push Up

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

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.

210417_Demo.mp4

210417_Programs.mp4

210417_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: WARM UP FLOW, THORACIC SPINE RELEASE
POST: NECK AND SHOULDER RELIEVER, HIPS

---

PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

10 Rounds

100 Meter Uneven Carry (Overhead/Farmer - switch at 50 meters)
15 Wall Balls

Suggested Weight Men: 40# DBs / 18-20# Ball
Suggested Weight Women: 25# DBs / 13-15# Ball

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

Score: Total Time

Goal: 15-20 Min

COACHES NOTES
You're shooting for each round to take 1:30-2:00. If you find the overhead/farmer hold is too challenging, you can swap to shoulder/farmer or even just classic farmer carry! Just be sure to choose a weight and/or variation of the carry that you can knock out in under a minute. The wall balls should be done in 1-3 sets and should take no longer than a minute. If you're struggling to do 15 reps in that time, either reduce the reps to 10-12 or throw to a shorter target!

UNEVEN CARRY
You will hold a dumbbell or kettlebell in each hand. One will be locked out overhead while the other is hanging at the side like a farmer carry. Keep your chest up, shoulders back and belly tight. Take rest rather than allowing yourself to fall into a bad position.

For 100m, it should take about a minute. Be sure to switch arms at the halfway point. If it's much slower or you are breaking a lot, go to a shoulder/farmer carry (one DB/KB at the shoulder, one at the side) or a traditional farmer carry with both weights at your sides.

CUSTOMIZATIONS
Shoulder/Farmer Carry
Farmer Carry
Uneven Carry March
Low Shoulder/Farmer Carry Step Ups

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.

- OR -

SINGLE DB THRUSTER
The DB will be at the shoulders with the elbows high. Feet under shoulders, heels down. You will reach the butt back and down and get to the bottom of the squat with the DB at the shoulders and elbows high. Stand hard and fast to pop the DB up and off of the body. Tuck your chin down and back so you can press the DB straight up. Keep belly tight and finish locked out overhead - biceps by the ears.

CUSTOMIZATIONS
Lower Target Height
Single DB Thruster
Empty Barbell Thruster

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

10 Rounds

100 Sandbag Suitcase Carry (switch at 50 meters)
15 Wall Balls or 10 Side to Side Sandbag Thrusters

Could also do this version with the carries seen in Program A and the sandbag thrusters.

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

Score: Total Time

Goal: 15-20 Min

COACHES NOTES
You're shooting for each round to take 1:30-2:00. The suitcase carry should not take longer than a minute so reduce the distance if it's taking longer than that. Aim to complete the wall balls or side to side thrusters in 1-3 sets. If you're struggling to complete those in under a minute, either reduce the reps or throw to a shorter target (if doing the wall ball option).

SUITCASE CARRY
You will hold the sandbag by a central handle in one hand. Keep your chest up, shoulders back and belly tight. Take rest rather than allowing yourself to fall into a bad position.

For 100m, it should take about a minute. Be sure to switch hands at the halfway point. If it's much slower or you are breaking a lot, go to a bearhug carry or shorten the distance!

CUSTOMIZATIONS
Bear Hug Carry
Low Suitcase Carry Step Ups

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

- OR -

SIDE TO SIDE SANDBAG THRUSTER
You will have the bag on one shoulder. Send the butt back and down to squat to the bottom. Keep your chest up, belly tight, and weight in your heels. Stand up hard and fast and use the momentum created by the legs to press the bag up and over then lower to the other shoulder and repeat! Every time you press the bag overhead is one rep!

CUSTOMIZATIONS
Reduce reps

TEAM VERSION

TEAM VERSION

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

10 Rounds

Partner 1 - 100 Meter Uneven Carry (Overhead/Farmer - switch at 50 meters)

Partner 2 - 20 Wall Balls

then SWITCH

Partner 1 - 20 Wall Balls

Partner 2 - 100 Meter Uneven Carry (Overhead/Farmer - switch at 50 meters)

**If one partner finishes their portion before the other - they get to rest.

Suggested Weight Men: 40# DBs / 18-20# Ball
Suggested Weight Women: 25# DBs / 13-15# Ball

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

Score: Total Time

Goal: 16-22 Min

COACHES NOTES
When the clock starts, Partner 1 will head out for the 100m carry while Partner 2 knocks out 20 wallballs. Once both partners have completed their portion, they'll switch tasks. Partner 1 will complete the wallballs while Partner 2 completes the carry. That's 1 round. They'll repeat 9 more times. One partner cannot move onto their next task until the other partner has finished their part.

You're aiming for each round to take around 1:40-2:15. If you find the overhead/farmer hold is too challenging, you can swap to shoulder/farmer or even just classic farmer carry! Just be sure to choose a weight and/or variation of the carry that you can knock out in under a minute. The wallballs should be done in 1-3 sets and should take no longer than a minute. If you're struggling to do 20 reps in that time, either reduce the reps or throw to a shorter target!

UNEVEN CARRY
You will hold a dumbbell or kettlebell in each hand. One will be locked out overhead while the other is hanging at the side like a farmer carry. Keep your chest up, shoulders back and belly tight. Take rest rather than allowing yourself to fall into a bad position.

For 100m, it should take about a minute. Be sure to switch arms at the halfway point. If it's much slower or you are breaking a lot, go to a shoulder/farmer carry (one DB/KB at the shoulder, one at the side) or a traditional farmer carry with both weights at your sides.

CUSTOMIZATIONS
Shoulder/Farmer Carry
Farmer Carry
Uneven Carry March
Low Shoulder/Farmer Carry Step Ups

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

MAMA MODIFICATIONS

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

Farmer Carry

This can be a great movement for pregnant and postpartum Mamas. Focus on your posture, aligning your pelvis under your rib cage, and your breathing mechanics.

Butts and Guts is posted once a week, on Sundays. These workouts are for anyone who wants more work on the posterior and midline and can be added in whatever day makes most sense for you!

We typically suggest that when you add this workout in to the regular program - or even to one of the other accessory workouts - to treat it as a finisher as opposed to doing it before. You can find suggestions for which workouts the Butts and Guts workouts will fit in with best in the write ups for Program A, B, and C each week!

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WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

EMOM x 25 Min (5 Rounds)

Work for 40 Seconds of Each Minute

Min 1: Side Plank Hip Drops, 20-sec Right/20-sec Left
Min 2: Single Leg Glute Bridges, 20-sec Right/20-sec Left
Min 3: Elbow Plank
Min 4: Side Lying Leg Lifts, Right
Min 5: Side Lying Leg Lifts, Left

COACHES NOTES
For the first two minutes of each round, it's OK if you go over the 40 second mark to get all 20 seconds out of each side. It'll take a few seconds to switch sides. Read the written descriptions for these movements to make sure that you are performing them correctly!! That'll ensure that you're working the muscles you should and getting the results that you should.

SIDE PLANK HIP DROP
Start lying on one side of your body with your torso propped up with your elbow and your hips, knees, and ankles stacked one above the other. Press into your elbow and foot to lift your hips up so that your body is in a straight line. From this base position, slowly lower your hip to touch to the floor then lift it back up to the start position. If you can't go all of the way down, just drop as low as you can before coming back up. As you drop your hip, be sure to continue pressing your shoulder away from your ear and resist rotating forward a whole bunch.

SINGLE LEG GLUTE BRIDGE
Lie on your back with one leg extended and the other leg bent, foot planted, heel a few inches away from your butt. With your hands at your sides, drive into your planted heel to lift your hips up to the ceiling. Try not to overarch your back - keep your belly tight and focus on only using your butt and hamstring to get your hips up.

ELBOW PLANK
Start lying on the ground, belly-down with your legs together. Prop your torso up onto your elbows - make sure that they are stacked directly beneath your shoulders. Press into your elbows and toes to lift your body up into a straight line. Try to spread your shoulder blades apart. Squeeze your thighs, butt and belly the entire hold.

SIDE LYING LEG LIFT
Start lying on one side with your torso propped up with your elbow. Your legs should be straight and stacked one above the other. From here, lift the top leg up to 45-degree without letting your upper hip rotate back - that way your outer butt muscles are doing the work! Keep your hips squared straight ahead even if that means you can't lift your leg as high! From there, lower your leg back down to start the next rep.

MAMA MODIFICATIONS

Plank Hold

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

Side Plank Hip Drops

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

Single Leg Glute Bridges

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 Romanian 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.

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WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

25 Burpees
50 Burpee Sandbag Over Shoulder
25 Burpees
50 Sandbag Burpee
25 Burpees

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

Score: Total Time

Goal: 16-22 Minutes

COACHES NOTES
This one smacks of the Sandbag version of Morpheus in terms of movements, however, there are no breaks which changes the stimulus quite a bit! Choose a variation on the burpees you can complete 25 reps in 2-3 minutes. For the other two movements, they should each take 5-7 minutes so you may need to adjust the reps down to 35-40 in order to stay within that window.

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

SANDBAG BURPEE OVER THE SHOULDER
This is a burpee with hands planted on the bag followed by a power clean and toss over your shoulder. Get your chest to the bag and thighs to the ground in the burpee. Then, step or jump your feet back in to set up for the over the shoulder portion. Grip the overhand handles of the bag. Lift your chest and tighten your belly. Drive through your heels as you lift the bag. Pull it in close to your body. Stand up hard and fast and roll the bag over your torso - finishing over the shoulder. USE THE POWER FROM YOUR LEGS!!!

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

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

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

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

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

This may also include assistance exercises to support good mechanics and healthy tissue.

Typically we suggest adding this in before the regular daily workout if performing them on the same day. Days in which this workout will fit in best can be found on the daily program write ups!

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WARM UP
LOWER BODY BARBELL WARM UP

WORKOUT

Start a Running Clock:

at 0:00 -
10 Back Squats (70% of 1RM or something that feels very challenging for 10 reps)
then
Max Tempo Push Ups (see description)

at 4:00
5 Back Squats
then
Tempo Push Ups 1/2 the reps from 1st set

at 8:00
5 Back Squats
then
Tempo Push Ups 1/2 the reps from 2nd set

at 12:00
5 Back Squats
then
Max Reps Tempo Push Ups

at 16:00
20 Back Squats (50% of 1RM at the most, think much lighter than your first set of 10)

Score is Load used for the 4th set of back squats

Goal - Make them look good!

COACHES NOTES
Take a good 15 minutes to warm up your squats for this one. AND your shoulders/pecs. This may not seem like a lot of reps but it is a potent stimulus so you must get your body prepared.

The tempo for the push ups is 1 second down and 1 second up, as soon as you break that tempo, the set is over. Search 60BPM metronome on your music streaming device or just count "one one thousand - up one thousand, two one thousand - up one thousand!" Choose a variation on the push up that you can get at least 20 in the first set. These are hard, so go knees, elevated hands etc.. if you need to.

You will want to add weight on the squats for each subsequent set except for the last one, the set of 20. You will want to finish about 85% of 1RM at the most before you reduce the load for the set of 20. For that final set, go light enough that you can get 20 reps BUT if your form starts to slip before that, stop there.

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

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

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WARM UP
GYMNASTICS PRESS WARM UP
GYMNASTICS LOWER BODY WARM UP

WORKOUT

7 Min Handstand Practice

This can be done against the wall, freestanding, or even just practice kicking up into a handstand to a level that you are comfortable.

COACHES NOTES
For an added challenge for those of you that are good at free standing - draw a 3' x 3' box and stay in there! Or work on not moving around at all!!!

HANDSTAND
Remember to spread the fingers. Hands should be placed shoulder width apart. Engage and use ACTIVE shoulders - pressing the ground away. Tuck the chin and either look at the heel of the hand or even less out in front.

Keep the belly tight. Squeeze the cheeks. Work to keep the feet together.

4 Rounds
NOT for Time

15 Handstand Push Ups
30 Alternating Pistols (One Legged Squats)
50 Double Unders

This should be PRACTICE for all 3 movements. You will list your time just to have a score but the focus is QUALITY!!

COACHES NOTES
If you struggle with these, simply practice them for 2 minutes each round. Don't forget to check out the double under progression on Members-Only under Extra Programs!

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

If you are working on these, you can modify to a pike up with feet on a box or bench. You can also practice kicking up to a handstand on the wall, then lowering down into a tripod position.

PISTOL
It is basically a one legged squat with the other leg extended out in front of you. Alternate legs so you end up doing 15 per side.

Modify these by lowering to a target like a bench or wall ball. You can also do them standing on the box so the floating leg is off the side.

Finally, you can do them using the roll up technique. For this you basically roll on your back and come up from the bottom of a pistol using momentum.

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

3 x Max Effort L-Sit

Rest 2 Min between efforts.

Score is total time from all 3 attempts combined!

COACHES NOTES
These are pretty tough! Choose a customization that will allow you to get +20 seconds per round!

L-SIT
Place your hands on two objecte equal in height so your body is in between them. Press into the objects (box + bench, plate stacks, parallettes etc), squeeze your legs together and extend them out in front of you.

You can modify by tucking in one or both knees. If you don't have two objects that will work, try an L-Hang!

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!

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WARM UP
UPPER BODY DUMBBELL WARM UP

WORKOUT

Part 1

4 Supersets

10-15 Reps Dumbbell Bench
10-15 Reps Dumbbell Pull Over

No Rest between movements.

2 Min Rest between supersets.

Score is weight for dumbbell bench.

COACHES NOTES
Choose a weight that you know you can get 10 but 15 will start to get tough.

DUMBBELL BENCH PRESS
Bring dumbbells down to the chest for each rep of the dumbbell bench. Make sure to bring dumbbells in and completely lock the elbows at the top!

DUMBBELL PULL OVER
You will use one dumbbell and grab it by the head. Stretch the dumbbell back over your head (while laying on a bench) and use the lats to pull the dumbbell back over the chest. Work to keep your belly tight throughout so you don't arch too much.

Part 2

4 Rounds

10-12 Reps Dumbbell Pec Flys
10-12 Reps 1 Arm Dumbbell Bent Over Row Right
10-12 Reps 1 Arm Dumbbell Bent Over Row Left

Score is weight used for the 1 Arm Rows.

COACHES NOTES
Choose a weight that you can do 12 reps unbroken with for all 4 rounds. Try to keep rest to a minimum.

DUMBBELL PEC FLYS
You will lay flat on the bench. Keep a slight bend in your elbow as you bring the arms out to the sided (like a T shape with your body). Allow them to come in line with your body or a little deeper if your flexibility allows, then bring them back to over your chest.

1 ARM DUMBBELL BENT OVER ROW
You will lean on the bench or something for support. Row one dumbbell from that bent over position. Start with a straight arm and pull the dumbbell to the chest by having the elbow go BACK and keeping the arm and elbow close to the body. Return all the way down each time.

Hey Team! This week's Oly Workout is Session 7 from the NEW Oly EMOM Extra Program! The 12 workouts found in this program are designed for those who love the Olympic Lifts - Clean and Jerk / Snatch - and who want to throw them into their training - while being efficient with their time.

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

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WARM UP
FULL BODY DYNAMIC WARM UP
SNATCH WARM UP

WORKOUT

Every 90 Sec for 10 Rounds (15 Min)

1 Snatch Pull
1 Hang Power Snatch
1 Power Snatch
1 Overhead Squat

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 some Power Snatch + Overhead Squat singles (one rep at a time)!

SNATCH PULL
This movement is just the first half of the snatch - lifting the bar off the ground and driving hard and fast through the legs and hips to accelerate it upward. Start with the bar on the ground. Hands will be in the same wide grip-width that you use for snatches. 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.

HANG POWER SNATCH
Start with a wide grip and deadlift the bar up to the waist. Feet should be under the hips with the heels down. Arms are long and straight. Dip by bending the knees slightly and hinging at the hip slightly (keep the back flat and chest lifted). Keep the bar close to the body and let it slide down the leg. Stand up hard and fast. Shrug the shoulders (keep the bar close)! Pull the elbows high and outside (scarecrow) as you pull under the bar slightly. Catch the bar in a partial overhead squat. Stand fully to complete the rep. Lower the bar back to the waist.

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

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

OVERHEAD SQUAT
You may get the bar over your head however you need. Push press, Push Jerk, or Split jerk from the back with a wide grip.

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

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

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

On a 5 Min Clock

Hit a few Power Snatch + Overhead Squat singles

COACHES NOTES
Only do this part if you have the time and desire to! Log the heaviest weight you hit here!

Optional Lifting

7 x 1 Behind the Neck Snatch Grip Push Press + 1 Pause Overhead Squat

COACHES NOTES
It's likely that you'll need to reduce weight from whatever you built up to during the EMOM since pressing from behind the neck and pausing in the squat are both relatively challenging movements. Choose a weight that you can press overhead safely and will feel comfortable in the bottom of the squat with.

BEHIND THE NECK SNATCH GRIP PUSH PRESS
Start with the bar on your back with your hands in your snatch grip. (You can get here by using a squat rack or by cleaning the bar to your shoulders, pressing overhead, then gently lowering it to your back before widening your grip). Before pressing, rotate your elbows forward so that they are stacked directly beneath the bar and rock your weight back into your heels. From here, imagine screwing your feet into the ground as you dip down through your hips and knees. Then drive through your heels hard and fast to drive the bar overhead. Stay standing tall as your elbows lock out.

PAUSE OVERHEAD SQUAT
Same points of performance as the regular overhead squats performed during the EMOM but with these, you'll pause for 2 seconds at the bottom of the squat. Focus on "leading" out of the squat by pressing the bar up and keeping your belly tight.