Hey Team! This week's Oly Workout is Session 10 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 Lifting” work to increase strength in ways that will carry-over to the Olympic Lifts. If you have time - and so desire - you can add this work in after the main EMOM.

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WARM UP
BARBELL CLEAN WARM UP

WORKOUT

EVERY 90 SEC FOR 10 ROUNDS (15 MIN)

2 Squat Cleans
+
2 Jerks

COACHES NOTES
You can perform either push or split jerks for this session!

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 Squat Clean & Jerk singles (one rep at a time)!

BARBELL SQUAT CLEAN
You will start with the bar on the ground. Hands will be outside the legs with about a hip width stance with the feet!

You will have a slight bend in the knee, heels down, arms straight, bar close to the body, chest up.

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

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

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

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

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

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

SPLIT JERK
Same points of performance apply here except you'll shift your feet into a lunge/split squat stance rather than into your squat stance. Be sure to bring both feet back beneath your hips and stand fully before lowering the barbell from overhead.

Optional Lifting

4 x 3 Pause Front Squat

5 x 2 Push Press

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

RUN VERSION (46 Minutes Total)

Run 4 Min MODERATE (0:00-4:00)
2 Min Rest (4:00-6:00)

3 Times with no Rest between: (6:00-13:30)
Run 1:30 SPRINT
Run 1:00 SLOW

Then Rest 90 Seconds (13:30-15:00)

3 Times with no Rest between: (15:00-22:30)
Run 1:00 SPRINT
Run 1:30 SLOW

Then Rest 90 Seconds (22:30-24:00)

3 Times with no Rest (24:00-31:30)
Run 0:45 SPRINT
Run 1:45 SLOW

Then Rest 90 Seconds (31:30-33:00)

3 Times with no Rest between: (33:00-40:30)
Run 0:30 SPRINT
Run 2:00 SLOW

Then Rest 90 Seconds (40:30-42:00)

Run 4 Min MODERATE (42:00-46:00)

Score: Total Distance (if you have a way to measure that)

COACHES NOTES
No specific distances on this one. But here's how to figure out your pace.

Slow - not a walk, but a complete recovery pace.

Moderate - Super sustainable, but not super comfortable.

Sprint - 90% effort for the time given. So - :30 second Sprints are going harder than 1:30 Sprints since they are shorter in duration.

When it says 3 times with no rest in between:

For example:
3 Times with no rest between:
Run 1:30 SPRINT
Run 1:00 SLOW

That means you go 1:30 Sprint - Run 1:00 Slow then right into 1:30 Sprint - then 1:00 Slow then 1:30 Sprint - then 1:00 Slow THEN rest 90 seconds.

Have fun!

Customize as necessary - this is a doozy!

ROW VERSION

ROW VERSION (46 Minutes Total)

Row 4 Min MODERATE (0:00-4:00)
2 Min Rest (4:00-6:00)

3 Times with no Rest between: (6:00-13:30)
Row 1:30 SPRINT
Row 1:00 SLOW

Then Rest 90 Seconds (13:30-15:00)

3 Times with no Rest between: (15:00-22:30)
Row 1:00 SPRINT
Row 1:30 SLOW

Then Rest 90 Seconds (22:30-24:00)

3 Times with no Rest (24:00-31:30)
Row 0:45 SPRINT
Row 1:45 SLOW

Then Rest 90 Seconds (31:30-33:00)

3 Times with no Rest between: (33:00-40:30)
Row 0:30 SPRINT
Row 2:00 SLOW

Then Rest 90 Seconds (40:30-42:00)

Row 4 Min MODERATE (42:00-46:00)

Score: Total Distance

COACHES NOTES
No specific distances on this one. But here's how to figure out your pace.

Slow - a complete recovery pace but keep moving steady.

Moderate - Super sustainable, but not super comfortable.

Sprint - 90% effort for the time given. So - :30 second Sprints are going harder than 1:30 Sprints since they are shorter in duration.

When it says 3 times with no rest in between:

For example:
3 Times with no rest between:
Row 1:30 SPRINT
Row 1:00 SLOW

That means you go 1:30 Sprint - Row 1:00 Slow then right into 1:30 Sprint - then 1:00 Slow then 1:30 Sprint - then 1:00 Slow THEN rest 90 seconds.

Have fun!

Customize as necessary - this is a doozy!

BIKE VERSION

BIKE VERSION (46 Minutes Total)

Bike 4 Min MODERATE (0:00-4:00)
2 Min Rest (4:00-6:00)

3 Times with no rest between: (6:00-13:30)
Bike 1:30 SPRINT
Bike 1:00 SLOW

Then Rest 90 Seconds (13:30-15:00)

3 Times with no rest between: (15:00-22:30)
Bike 1:00 SPRINT
Bike 1:30 SLOW

Then Rest 90 Seconds (22:30-24:00)

3 Times with no Rest (24:00-31:30)
Bike 0:45 SPRINT
Bike 1:45 SLOW

Then Rest 90 Seconds (31:30-33:00)

3 Times with no Rest between: (33:00-40:30)
Bike 0:30 SPRINT
Bike 2:00 SLOW

Then Rest 90 Seconds (40:30-42:00)

Bike 4 Min MODERATE (42:00-46:00)

Score: Calories or Distance

(If your bike measures distance instead of calories - just put meters as your score and make that note in comments)

COACHES NOTES
No specific calories on this one. But here's how to figure out your pace.

DO NOT MESS UP THE PACING TO TRY AND GET A BETTER SCORE!

Slow - a complete recovery pace but keep moving steady.

Moderate - Super sustainable, but not super comfortable.

Sprint - 90% effort for the time given. So - :30 second Sprints are going harder than 1:30 Sprints since they are shorter in duration.

17 - Triton Demo

17 - Triton Programs

17 - Triton Customizations

Be sure to read the full written description of the program version you choose as the structure varies slightly!

Welcome to Vault 2021 - Road to Olympus!

This is the workout of the day for Monday - but also the SEVENTEENTH 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 29 to receive credit towards the Vault!

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

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

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, CALVES/ANKLES
POST: CHEST OPENER, CALVES/ANKLES

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PROGRAM A

PROGRAM A

WARM UP
JUMP ROPE WARM UP
UPPER BODY DUMBBELL WARM UP

WORKOUT

2021 VAULT: DUMBBELL TRITON

Every Other Minute on the Minute for 20 Minutes
(10 Rounds Total)

30 Double Unders / DB Hop Overs
Max Push Up + Renegade Rows

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

Extra Challenge Men: 50# DBs / 40 DUs or Hop Overs
Extra Challenge Women: 35# DBs / 40 DUs or Hop Overs

Score: Total Reps of Push Up + Renegade Rows

Goal: 80-120 Reps

COACHES NOTES
At 0:00 you will do 30 double unders or DB Hop Overs and then go right into max push up + renegade rows. Stop around the 1:45-1:50 mark to reset, note your score, and get set up to start the next round at the 2:00 mark.

This ends up being 300 double unders or hop overs. Go with hop overs if you feel like the double unders are going to be really broken up or take more than about 30-40 seconds. The goal here is to get 8-12 renegade rows per round so you'll want to have at least a minute if not around 1:20 to complete those. Choose a weight and a push up variation that is sustainable. This is a lot of reps and you can expect the rep count to decrease a bit as the workout progresses. To save yourself from falling way off, consider breaking up the reps early or even from the beginning - for example, a set of 12 can be broken into 7-5 or even 4-4-4.

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

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

CUSTOMIZATIONS
Lower Reps
Single Unders (Double the reps)

- OR -

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

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

CUSTOMIZATIONS
Skip Overs

PUSH UP + RENEGADE ROW
Each rep will be push up + row right + row left.

For the push up we want to see a rigid body position. No sagging hips or snaking. You will keep the belly tight. Hands are on the dumbbells. Go to the knees if you need to.

Chest and thighs touch the ground at the bottom. Lock out completely at the top.

For the rows you will stay in the plank/top of the push up. You will row one dumbbell to the rib cage by pulling the elbow back. Try to avoid rotating very much. Pull the dumbbell all of the way up for each rep then lower under control.

CUSTOMIZATIONS
Go lighter
Push Up + Taps
Knee Push Up + Plank Rows
Deficit Push Up + Taps

PROGRAM B

PROGRAM B

WARM UP
JUMP ROPE WARM UP
GENERAL BARBELL WARM UP

WORKOUT

2021 VAULT: BARBELL TRITON

Every Other Minute on the Minute for 20 Minutes
(10 Rounds Total)

Min 1: 15 Double Unders / DB Hop Overs + Max Push Up Tap + Tap
Min 2: 15 Double Unders / DB Hop Overs + Max Bent Over Row

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

Extra Challenge Men: 115# / 20 Double Unders
Extra Challenge Women: 75# / Double Unders

Score: Total COMBINED Reps of Push Up Tap + Taps and Bent Over Rows

Goal: 160-200 Reps+

COACHES NOTES
So the way this version works is you'll complete 15 DU/hop overs and as many push up+taps as you can from 0:00-1:00. Then from 1:00-2:00, you'll do 15 DU/Hop Overs and as many bent over rows as you can. Then you'll go back to 15 DU/hop overs and push up+taps in 2:00-3:00. Continue alternating back and forth until 20 minutes are up.

This ends up being 300 double unders or hop overs. Go with hop overs if you feel like the double unders are going to be really broken up or take more than about 15-20 seconds. The goal here is to get 6-9 push up + taps and 10-15 bent over rows per round so you'll want to have at least 40-45 seconds to complete those. Choose a weight and a push up variation that is sustainable. This is a lot of reps and you can expect the rep count to decrease a bit as the workout progresses. To save yourself from falling way off, consider breaking up the reps early or even from the beginning - for example, a set of 12 can be broken into 7-5 or even 4-4-4.

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

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

CUSTOMIZATIONS
Lower Reps
Single Unders (Double the reps)

- OR -

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

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

CUSTOMIZATIONS
Skip Overs

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

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

1 Rep = Push Up + Tap Right + Tap Left

CUSTOMIZATIONS
Push Ups
Elevated Push Up + Taps

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

PROGRAM C

PROGRAM C

WARM UP
JUMP ROPE WARM UP
SANDBAG UPPER BODY WARM UP

WORKOUT

2021 VAULT: SANDBAG TRITON

Every Other Minute on the Minute for 20 Minutes
(10 Rounds)

30 Double Unders / Sandbag Hop Overs
Max Push Up + Lateral Drags

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

Score: Total Reps of Push Up + Lateral Drag

Goal: 80-120 Reps

COACHES NOTES
At 0:00 you will do 30 double unders or SB Hop Overs and then go right into max push up + lateral drag. Stop around the 1:45-1:50 mark to reset, note your score, and get set up to start the next round at the 2:00 mark.

This ends up being 300 double unders or hop overs. Go with hop overs if you feel like the double unders are going to be really broken up or take more than about 30-40 seconds. The goal here is to get 8-12 lateral drags per round so you'll want to have at least a minute if not around 1:20 to complete those. Adjust the weight of your sandbag (if possible) and choose a push up variation to something that is sustainable for the entire 20 minutes. This is a lot of reps and you can expect the rep count to decrease a bit as the workout progresses. To save yourself from falling way off, consider breaking up the reps early or even from the beginning - for example, a set of 12 can be broken into 7-5 or even 4-4-4.

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

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

CUSTOMIZATIONS
Lower Reps
Single Unders (Double the reps)

- OR -

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

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

CUSTOMIZATIONS
Skip Overs

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
Knee Push Up + Plank Lateral Drag
Push Up + Taps

MAMA MODIFICATIONS

Double/Single Unders

To manage or avoid the added pressure to the pelvic floor that DUs/SUs can create, sub: Taps, Row, Bike, Quick Step Ups, One Legged Plank Rock, High Knee Step Up Overs, or Calf Raises. If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or try scaling the number of DUs/SUs down to a number that is realistic for you to practice proper positioning and managing pressure. Any leaking or heaviness in the pelvic floor is a sign that you need to adapt your approach or change the movement to less impact.

Push Up

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

210427_Demo.mp4

210427_Programs.mp4

210427_Cust.mp4

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

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

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

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PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

4 Rounds

20 DB Squats
Run 200 Meters
10 DB Hang Squat Cleans
Run 200 Meters

Rest 1 Minute Between Rounds

**Can also do this version with sandbag!

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

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

Score: Total Time (including rest)

Goal: 14-20 Min

COACHES NOTES
Each round should take 3:00-4:30. Think about an even push in all the movements, including the run. In other words, don't just smash the 20 squats and then run walk the 200m. Shoot for a consistent and sustained effort for the entire round. The squats should be completed in 1-2 sets the whole way. The hang squat cleans should be unbroken most, if not all the way. Your score is the total time so it's okay if your round times fall off a bit as you progress through the workout, they just shouldn't fall way off!

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

CUSTOMIZATIONS
Goblet Squat
Air Squat

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

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

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

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

CUSTOMIZATIONS
Go lighter
Hang Power Clean + Front Squat

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP

WORKOUT

4 Rounds

20 Back Squats
Run 200 Meters
10 Hang Squat Cleans
Run 200 Meters

Rest 1 Minute Between Rounds

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

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

Score: Total Time (including rest)

Goal: 14-20 Min

COACHES NOTES
Each round should take 3:00-4:30. Think about an even push in all the movements, including the run. In other words, don't just smash the 20 squats and then run walk the 200m. Shoot for a consistent and sustained effort for the entire round. The squats should be completed in 1-2 sets the whole way. The hang squat cleans should be unbroken most, if not all the way. Your score is the total time so it's okay if your round times fall off a bit as you progress through the workout, they just shouldn't fall way off!

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

CUSTOMIZATIONS
Lighter Weight
Plate Goblet Squat
Air Squat

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

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

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

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

CUSTOMIZATIONS
Go lighter
Hang Power Clean + Front Squat

PROGRAM C

PROGRAM C

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

4 Rounds

20 DB Squats

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

10 DB Hang Squat Cleans

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

Rest 1 Minute Between Rounds

**Could also do this version with a sandbag or barbell as listed in Program B.

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

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

Score: Total Time (including rest)

Goal: 14-20 Min

COACHES NOTES
Each round should take 3:00-4:30. Think about an even push in all the movements, including the run. In other words, don't just smash the 20 squats and then sandbag the row/bike. Shoot for a consistent and sustained effort for the entire round. The squats should be completed in 1-2 sets the whole way. The hang squat cleans should be unbroken most, if not all the way. Your score is the total time so it's okay if your round times fall off a bit as you progress through the workout, they just shouldn't fall way off!

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

CUSTOMIZATIONS
Goblet Squat
Air Squat

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

CUSTOMIZATIONS
Shorten distance
Decrease calories

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

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

CUSTOMIZATIONS
Go lighter
Hang Power Clean + Front Squat

MAMA MODIFICATIONS

DB/Back/Front/Air Squat

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

Run/Jog

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

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

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.

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.

210428_Demo.mp4

210428_Programs.mp4

210428_Cust.mp4

The "Piston" formerly known as the "Snatchester" is BACK! Rounds and reps will vary depending on the version today!

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

PRE(best before main workout): POWER - OLY
  POST(best after the main workout): GYMNASTICS

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

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PROGRAM A

PROGRAM A

WARM UP
SQUAT WARM UP
SHOULDER WARM UP

WORKOUT

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

2 Wall Walks
6 Pistons Right
2 Wall Walks
6 Pistons Left

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

Extra Challenge Men: Increase Reps to 3 and 9
Extra Challenge Women: Increase Reps to 3 and 9

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 4-6 Rounds

COACHES NOTES
The pace here is a round every 2-3 minutes. The wall walks should take 30 seconds or less, customize to something that fits within that time window. The piston is a big movement, don't try to rush it, instead think about a smooth transition from snatch to lunge to lunge and moving well. 6 reps should take about a minute each time and should be performed unbroken most if not all the way.

WALL WALK

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

Don't slide or flop!

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

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

The dumbbell will start on the ground, feet on either side about shoulder width apart. Hinge at the hips and a bend at the knee. Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear. In the catch the heels are down, knees out, chest up. Stand up tall.

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

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

PROGRAM B

PROGRAM B

WARM UP
GYMNASTICS PRESS WARM UP
SNATCH WARM UP

WORKOUT

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

2 Wall Walks
5 Barbell Pistons

Suggested Weight Men: 65#
Suggested Weight Women: 45#

Extra Challenge Men: 75-95# / Increase Wall Walks to 3
Extra Challenge Women: 55-65# / Increase Wall Walks to 3

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 6-9 Rounds

COACHES NOTES
Note that the goal is a little different than in the Program A version. The pace here is a round every 1:20-2:00. The wall walks should take 30 seconds or less, customize to something that fits within that time window. The piston is a big movement, don't try to rush it, instead think about a smooth transition from snatch to lunge to lunge and moving well. 5 reps should take less than a minute and should be performed unbroken most if not all the way.

WALL WALK

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

Don't slide or flop!

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

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

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

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

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

CUSTOMIZATIONS
Go lighter
Snatch from hang position
Power Clean + 2 Alternating Front Rack Lunges

PROGRAM C

PROGRAM C

WARM UP
GYMNASTICS PRESS WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

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

2 Wall Walks
5 Sandbag Pistons

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

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 7-10 Rounds

COACHES NOTES
Note that the goal is a little different than in the other versions. The pace here is a round every 1:10-1:40. The wall walks should take 30 seconds or less, customize to something that fits within that time window. The piston is a big movement, don't try to rush it, instead think about a smooth transition from snatch to lunge to lunge and moving well. 5 reps should take less than a minute and should be performed unbroken most if not all the way.

WALL WALK

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

Don't slide or flop!

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

SANDBAG PISTON
1 Rep = 1 Ground to Overhead + 2 Overhead Lunges

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

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

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

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

MAMA MODIFICATIONS

Wall Walks

Please measure risk vs. reward when considering if you can/should perform this movement. If you are unable to maintain midline stability and proper breathing mechanics throughout the duration of the entire movement please sub: Inchworms, Box/Pike Walk outs, Seated Shoulder Press, Bear Crawl, or Shoulder Taps

DB Snatch

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

Lunge

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

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

210429_Demo.mp4

210429_Programs.mp4

210429_Cust.mp4

This workout has 2 parts and 2 scores. #BlameSalvi

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

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

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

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PROGRAM A

PROGRAM A

WARM UP
LOWER BODY DUMBBELL WARM UP
PULL UP WARM UP

WORKOUT

Part 1:

Set a Clock for 10 Min and Complete:

40 DB Deadlifts
40 Kipping Pull Ups or 20-30 Strict
40 Box Jumps

Rest Remainder of 10 Min

**Strict Pull Up Option for Part 1: 18-28 Strict Pull Ups

When the Clock Hits 10 Min Complete:

Part 2:

5 Min AMRAP
(As Many Rounds and Reps as Possible in 5 Min)

5 DB Deadlifts
5 Kipping Pull Ups / 2-3 Strict Pull Ups
5 Box Jumps

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

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

Part 1 Score: Time (to complete part 1 only)
Part 2 Score: Total Number of Completed Rounds + any Additional Reps

Part 1 Goal: 4-8 Min
Part 2 Goal: 5-8 Rounds

COACHES NOTES
Set yourself up so that you will get AT LEAST 2 minutes of rest between parts 1 and 2. For part 1, the deadlifts should be completed in 2-4 sets. Be careful attempting really big sets so you don't wreck your grip for the pull ups and for part 2. Break up the pull ups into quick, small sets. Shoot for 5-10 at a time depending on your proficiency. Choose a variation that you can complete the pull ups in 2-3 minutes. Find a smooth pace on the box jumps with a longer rest every 10-15 reps. Choose a height that allows you to keep moving and finish in 2-3 minutes.

Because there are deadlifts in this workout, we do not recommend doing bent over rows in place of pull ups. If you don't have a bar, rack or rings to do one of the other pull up variations, go with 40 push ups!!

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!

CUSTOMIZATIONS
Lighter weight
Sumo Deadlifts

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

CUSTOMIZATIONS
TRX/Ring Row
Supine Row
Single DB Swing
Push Ups
Banded Pull Ups

- OR -

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

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

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

CUSTOMIZATIONS
Step Ups
Jump Overs

PROGRAM B

PROGRAM B

WARM UP
LOWER BODY BARBELL WARM UP
PULL UP WARM UP

WORKOUT

Part 1:

Set a Clock for 10 Min and Complete:

40 Deadlifts
40 Kipping Pull Ups or 20-30 Strict
40 Box Jumps

Rest Remainder of 10 Min

**Strict Pull Up Option for Part 1: 18-28 Strict Pull Ups

When the Clock Hits 10 Min Complete:

Part 2:

5 Min AMRAP
(As Many Rounds and Reps as Possible in 5 Min)

5 Deadlifts
5 Kipping Pull Ups / 2-3 Strict Pull Ups
5 Box Jumps

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

Extra Challenge Men: 165-205#
Extra Challenge Women: 115-135#

Part 1 Score: Time (to complete part 1 only)
Part 2 Score: Total Number of Completed Rounds + any Additional Reps

Part 1 Goal: 4-8 Min
Part 2 Goal: 5-8 Rounds

COACHES NOTES
Set yourself up so that you will get AT LEAST 2 minutes of rest between parts 1 and 2. For part 1, the deadlifts should be completed in 2-4 sets. Be careful attempting really big sets so you don't wreck your grip for the pull ups and for part 2. Break up the pull ups into quick, small sets. Shoot for 5-10 at a time depending on your proficiency. Choose a variation that you can complete the pull ups in 2-3 minutes. Find a smooth pace on the box jumps with a longer rest every 10-15 reps. Choose a height that allows you to keep moving and finish in 2-3 minutes.

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.

CUSTOMIZATION
Lighter weight

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

CUSTOMIZATIONS
TRX/Ring Row
Supine Row
Push Ups
Banded Pull Ups

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

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

CUSTOMIZATIONS
Step Ups
Jump Overs

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP
PULL UP WARM UP

WORKOUT

Went with a slightly different variation for sandbag today! Take note that the reps for this version vary slightly because of it.

Part 1:

Set a Clock for 10 Min and Complete:

20-30 Sandbag Over Shoulder
40 Kipping Pull Ups or 20-30 Strict
40 Box Jumps

Rest Remainder of 10 Min

**Strict Pull Up Option for Part 1: 18-28 Strict Pull Ups

When the Clock Hits 10 Min Complete:

Part 2:

5 Min AMRAP
(As Many Rounds and Reps as Possible in 5 Min)

2-4 Sandbag Over Shoulder
5 Kipping Pull Ups / 2-3 Strict Pull Ups
5 Box Jumps

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

Part 1 Score: Time (to complete part 1 only)
Part 2 Score: Total Number of Completed Rounds + any Additional Reps

Part 1 Goal: 4-8 Min
Part 2 Goal: 5-8 Rounds

COACHES NOTES
Set yourself up so that you will get AT LEAST 2 minutes of rest between parts 1 and 2. For part 1, the sandbag over the shoulder should be completed in about 2 minutes. Choose your rep target based on the weight of your bag. Break up the pull ups into quick, small sets. Shoot for 5-10 at a time depending on your proficiency. Choose a variation that you can complete the pull ups in 2-3 minutes. Find a smooth pace on the box jumps with a longer rest every 10-15 reps. Choose a height that allows you to keep moving and finish in 2-3 minutes.

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
Sandbag Slam

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

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

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

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

CUSTOMIZATIONS
Step Ups
Jump Overs

MAMA MODIFICATIONS

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.

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.

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.

210430_Demo.mp4

210430_Programs.mp4

210430_Cust.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.

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, COUCH STRETCH
POST: QUADS/IT BAND, NECK AND SHOULDER RELIEVER

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PROGRAM A

PROGRAM A

WARM UP
RUNNING WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

3 Rounds

20 DB Thrusters
Run 400 Meters
20 DB Thrusters

Rest 2 Min Between Rounds

**Can also do this version with sandbag

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

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

Score: Slowest Round ONLY

Goal: 3:00-4:30

COACHES NOTES
Ouch! How you approach the run in this workout is going to make all the difference. We want you to push the pace! Try to hold on to the weight during the thrusters for just a little longer than you think you can. 20 reps should take :45-1:00 and completed in 1-2 sets the whole way. Dig deep on this one, especially in the second and third rounds. You don't have to go as hard as you can, keep a cool head. But, push yourself to do some slightly bigger sets or a slightly faster run than you are used to.

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

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

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

PROGRAM B

PROGRAM B

WARM UP
RUNNING WARM UP
GENERAL BARBELL WARM UP

WORKOUT

3 Rounds

20 Thrusters
Run 400 Meters
20 Thrusters

Rest 2 Min Between Rounds

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

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

Score: Slowest Round ONLY

Goal: 3:00-4:30

COACHES NOTES
Ouch! How you approach the run in this workout is going to make all the difference. We want you to push the pace! Try to hold on to the weight during the thrusters for just a little longer than you think you can. 20 reps should take :45-1:00 and completed in 1-2 sets the whole way. Dig deep on this one, especially in the second and third rounds. You don't have to go as hard as you can, keep a cool head. But, push yourself to do some slightly bigger sets or a slightly faster run than you are used to.

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
Lighter weight

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

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

PROGRAM C

PROGRAM C

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

3 Rounds

20 DB Thrusters

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

20 DB Thrusters

Rest 2 Min Between Rounds

**Can also do this version with barbell or sandbag

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

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

Score: Slowest Round ONLY

Goal: 3:00-4:30

COACHES NOTES
Ouch! How you approach the row/bike in this workout is going to make all the difference. We want you to push the pace! Try to hold on to the weight during the thrusters for just a little longer than you think you can. 20 reps should take :45-1:00 and completed in 1-2 sets the whole way. Dig deep on this one, especially in the second and third rounds. You don't have to go as hard as you can, keep a cool head. But, push yourself to do some slightly bigger sets or a slightly faster row/bike than you are used to.

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

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

CUSTOMIZATIONS
Reduce calories

MAMA MODIFICATIONS

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

Run/Jog

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

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

DB/Back/Front/Air Squat

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

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.

210501_Demo.mp4

210501_Programs.mp4

210501_Cust.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): SOGO
SWAP(skip the main workout and do one of these instead): SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, CALVES/ANKLES
POST: HIPS 2.0, SHOULDERS FLOW

---

PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

7 Rounds

30 DB Hop Overs / Double Unders
15 KB/DB Swings
10 Reps 1/4 Get Up Right
10 Reps 1/4 Get Up Left

**May choose to use one weight for swings and another for get ups if necessary.

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

Score: Total Time

Goal: 17-24 Min

COACHES NOTES
You're shooting to knock out each round in 2:25-3:25. Remember, if you're falling behind - use the customizations provided so that you can hit the goal! The hops overs / double unders should take no longer than 45 seconds. If you go with the double under option and you're struggling to accumulate those 30 reps, just do as many as you can in 45 seconds then move on. Choose a weight for the swings that you can complete in 1-2 sets. Each set of the 1/4 get ups should take a minute or less. If you only have one DB/KB and it feels too heavy to perform the 1/4 get ups with, try them unweighted or with an object you find around your home like a gallon jug - or choose from one of the customizations listed!

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

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

CUSTOMIZATIONS
Skip Overs
Line Hops

- OR -

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

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

CUSTOMIZATIONS
Lower Reps
Single Unders (Double the reps)

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

CUSTOMIZATION
Eye Level Swing

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/Odd Object 1/4 Get Ups
Alternating Single Leg V-Ups
Weighted Sit Ups
Unweighted Sit Ups

MAMA MODIFICATIONS
DB Windmill

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

Reps vary slightly for this sandbag option today!I

7 Rounds

30 SB Hop Overs / Double Unders
10 Sandbag Hang to Overhead
5 Reps 1/4 Get Up with Sandbag on the Right Shoulder
5 Reps 1/4 Get Up with Sandbag on the Left Shoulder

**Could also do this version with mixing and matching elements from A in (swings/1/4 get ups)

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

Score: Total Time

Goal: 17-24 Min

COACHES NOTES
You're shooting to knock out each round in 2:25-3:25. Remember, if you're falling behind - use the customizations provided so that you can hit the goal! The hops overs / double unders should take no longer than 45 seconds. If you go with the double under option and you're struggling to accumulate those 30 reps, just do as many as you can in 45 seconds then move on. The sandbag hang to overhead should be done in 1-2 sets. If your bag is too heavy to do that, consider reducing the reps to 7-8. Each set of the 1/4 get ups should take a minute or less. If you're struggling to do these with the bag on your shoulder, go with the 1/4 get up options in Program A!

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

CUSTOMIZATIONS
Sandbag Shuffle
Skip Overs

- OR -

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

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

CUSTOMIZATIONS
Lower Reps
Single Unders (Double the reps)

SANDBAG HANG TO OVERHEAD
Start at the top of a deadlift with an overhand or neutral grip. Shift your hips back, bend your knees slightly 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 reps to fit movement goal window
Ground to Overhead
Hang to High Pull

SANDBAG 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 onto your right forearm, then up to your right hand. Then, return with control onto your back. You can also do this unweighted if you need to.

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

MAMA MODIFICATIONS
DB Windmill

TEAM VERSION

TEAM VERSION

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

In Teams of 2 Complete:

2 Rounds

30 Hop Overs EACH (work at the same time)

105 KB/DB Swings COMBINED (switch every 15 reps)

30 Hop Overs EACH (work at the same time)

70 1/4 Get Ups Right COMBINED (switch every 10 reps)

30 Hop Overs EACH (work at the same time)

70 Reps 1/4 Get Ups Left COMBINED (switch every 10 reps)

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

Score: Total Time

Goal: 22-28 Min

COACHES NOTES
Make sure you guys are working hard when it's your turn to "go" since you get to rest while your partner works. The hop overs should take 30-45 seconds. Choose a weight for the swings that you can knock out the 15 reps unbroken with for at least the first round, if not the whole way through. When it's your turn for the 1/4 get ups, you should be getting the 10 reps finished in 30-50 seconds! If you only have one DB/KB and it feels too heavy to perform the 1/4 get ups with, try them unweighted or with an object you find around your home like a gallon jug - or choose from one of the customizations listed!

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

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

CUSTOMIZATIONS
Skip Overs
Line Hops

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

CUSTOMIZATION
Eye Level Swing

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/Odd Object 1/4 Get Ups
V-Ups
Weighted Sit Ups
Unweighted Sit Ups

MAMA MODIFICATIONS
DB Windmill

MAMA MODIFICATIONS

Jump/Skip/Hop Overs

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

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.

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

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

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

5 Rounds

7 Single Shoulder Side Lunges, R
7 Single Shoulder Side Lunges, L
14 Leg Pike Ups
14 Alt. Staggered Stance RDLs
28 Alt. Crossbody Toe Touches

Take your time between movements. Rest 30-60 seconds between rounds.

Score: Weight Used for RDLs

COACHES NOTES
Be sure to step out WIDE for the lunges and sit back into your heel. It's OK - and probably best - if your opposite toes lift up from the ground and rotate up toward the ceiling. Watch the demo video and/or read the written descriptions for the leg pike ups and crossbody toe touches so you know you're doing them correctly! Go as heavy as you can on the staggered stance RDLs without needing to break up the 14 reps more than once.

SINGLE SHOULDER SIDE LUNGE
You will hold a DB or KB on the opposite shoulder of the working leg (whichever leg is stepping out and in). Step out to a wide sumo-like stance. Shift your weight into one leg then reach your butt back and down. Keep your belly squeezed tight and grab the ground with your toes for balance. If you need to, let your opposite foot's toes lift up from the floor and turn toward the ceiling while still keeping your heel down. Drive through your heel to stand up and step your feet back together. Repeat that on the same leg until you've finished all 7 reps then switch to the other leg.

LEG PIKE UP
Start seated with your legs extended in front of you and your hands planted on the sides of your hips. Sit up tall with a proud chest and point your toes so that your quads engage. Then, gently pressing through your hands, lift your straight legs up as you crunch your torso forward slightly. Raise your feet up maybe 2 feet from the floor then lower back down until your heels are hovering above the floor and go again.

ALT. STAGGERED STANCE RDL
Stand holding a dumbbell in each hand at your sides. Step one foot forward slightly. Keeping both feet flat and a soft bend in both knees, send your hips back as your torso leans forward. Keep your chest proud and belly tight. Only lower the dumbbells so far down to maintain a flat back. If that means you can touch to the ground, great! If not, no biggie! Just get as low as you can before coming back to standing. Step your feet back together then step the opposite forward slightly before completing the next rep. Each rep = 1 toward the 14.

ALT. CROSSBODY TOE TOUCH
Start in the top of a plank position. Raise one knee up towards your belly and reach your foot across your body towards your opposite hand as you rotate your hips. Lift the opposite hand of the working leg to touch your toes then quickly bring your foot back to the plank position. Repeat on the opposite side. Every toe touch is 1 rep.

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

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

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WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

4 Rounds

100 Sandbag Hop Overs
15 Sandbag Lungesters
12 Sandbag Over the Shoulder
9 Supine Toe Touch + Sit Up

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

Score: Total Time

Goal: 22-28 Minutes

The toe touch + sit ups are going to get hard. Customize to just sandbag sit ups if you need to.

Shoot for about 6 minutes per round here. For heavier bags, adjust the reps to hit that pace.

HOP OVERS
Stand next to your bag and hop laterally over the narrow side. You may also do a lateral shuffle.

LUNGESTERS
Clean the sandbag to the biceps with the elbows high. Lunge with both legs. Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the forward knee to cave in. Keep the belly tight and chest up.

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

OVER THE SHOULDER
This is a clean that finishes with the bag going over your shoulder. Alternate shoulders each rep. Keep your chest up as you drive the heels down and stand up hard to guide the bag up and over the shoulder.

SUPINE TOE TOUCH + SIT UP
Start on your back with the bag over the chest, arms extended, perpendicular to the floor. Keep the legs straight and squeezed together. Raise your legs up to touch feet or shins to the bag.

As you lower your legs, sit up. Keep the arms extended so you finish in a seated position with arms extended overhead.

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
GENERAL BARBELL WARM UP

WORKOUT

Back Squat

7 - 5 - 3 - 3 - 3

COACHES NOTES
This will be on a running clock. Warm up to a moderate working weight before starting the clock.

Begin your set of 7 reps at 0:00. Add weight for the next set.

Then at 2:00 do your set of 5. Add weight for the next set.

At 4:00 - set of 3
6:00 - set of 3
8:00 set of 3

Add weight with each set and post the weight used in final set as your score.

After completion the clock will continue to run and you will start on Part 2 (Shoulder Press) at 12:00.

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

Shoulder Press

10 - 7 - 5 - 5 - 5

COACHES NOTES
This will work on the same running clock as the back squats and will start at the 12:00 mark.

At 12:00 you will do your set of 10.

14:00 - set of 7
16:00 - 5
18:00- 5
20:00 - 5

Add weight with each set. Remember, these get heavy quickly so maybe have an estimate for the weight you'll finish at then work backwards in 5-10# jumps to figure out a good starting weight.

Your score is load used in your final set of 5.

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

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

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

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

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WARM UP
GYMNASTICS PRESS WARM UP
GYMNASTICS LOWER BODY WARM UP

WORKOUT

7 Min EMOM (Every Minute on the Minute)

3-5 Handstand Push Ups

-

CUSTOMIZATIONS:
Pike on Box
Kick Up - Slow Lower - Kick Down (Only do this if you can REALLY control the lower)
Kipping
Strict
Deficit Kipping
Deficit Strict

Find a method that is difficult for you. Put your total reps as your score and how you did them in the comments.

COACHES NOTES
If you have never been inverted before - start with the pike on the box. These are NOT easy!!

No matter which version you choose - remember the goal is to make a tripod with your 2 hands and head. Your hands should be about 6" or so away from the wall when you kick up. When you come down your head should be closer to the wall than your hands - NOT right in between them. Think of where your hands would be if you were doing either dumbbell or barbell push press and try to mimic that.

If you are kipping bring your knees all of the way to your elbows at the bottom. Kick out and around. Finish the kick before you press.

Drive your head through your arms at the top. Keep the belly tight.

DO NOT under any circumstances come down FAST. Show control on the descent.

For Time

100 Foot Handstand Walk
20 Alternating Pistol Squats (Single Leg Squats)
75 Push ups
20 Alternating Pistol Squats
50 Dips (Ring or Stationary)
20 Alternating Pistol Squats

See write up for customization options!

Score: Total Time

Goal: Quality Movement Over Speed

CUSTOMIZATIONS

Handstand Walk:

Shorten the distance and/or cap it at 3 minutes.

Shoulder taps from the handstand position against the wall.

Pike shoulder taps with feet up on a box and torso as vertical as possible.


Pistol Squats:

Go to a target or hold on to something.

Standing on a box, so your floating leg is off to the side and can drop lower without hitting the floor.


Push Ups:

Go from the knees or elevate your hands. 75 is a lot so choose a variation that you could do at least 20 unbroken when fresh but consider breaking it up into sets of 5 with short breaks between.


Dips:

You can do the dips on the rings, between two boxes or using a dip station. Use a band for assistance but avoid the bounce out of the bottom.

You could also do the slow lower to the bottom, then jump back up to the support position at the top.

Another great option is the toe assist, where the toes on one or both feet stay in contact with the floor to provide just a little bit of assistance pressing up out of the bottom.

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

20 Bench Press Reps
10 Seated Tricep Extensions

18 Bench Press Reps
10 Seated Tricep Extensions

16 Bench Press Reps
10 Seated Tricep Extensions

14 Bench Press Reps
10 Seated Tricep Extensions

12 Bench Press Reps
10 Seated Tricep Extensions

10 Bench Press Reps
10 Seated Tricep Extensions

8 Bench Press Reps
10 Seated Tricep Extensions

6 Bench Press Reps
10 Seated Tricep Extensions

4 Bench Press Reps
10 Seated Tricep Extensions

2 Bench Press Reps
10 Seated Tricep Extensions

All bench press sets should be performed unbroken and at the same load.

Score: Bench Press Weight

Goal: Complete all sets unbroken in 25-30 minutes.

COACHES NOTES
The bench press should be a moderate to light load, somewhere around 50-60% of your 1 rep max if you have that info. Otherwise choose a load that you can perform a set of 20 unbroken with the last few reps being a challenge but nowhere near possible failure. Rest as much as you need to after each set of tricep extensions.

Use a barbell or dumbbells for the bench press. Use a single heavy dumbbell or two lighter ones for the tricep extensions. You could also use a plate if you don't have DBs.

BENCH PRESS
Lying face up on the bench, pull the bar from the rack out over your chest so your arms are vertical. Push your feet down into the floor. Draw your low back, shoulders and the back of your head down into the bench. Lower the bar straight down with control until it touches your chest an inch or two above the sternum. Keep your elbows about 45 degrees from your torso, wrists straight. Press the bar all the way back up until your arms are straight to complete the rep.

SEATED TRICEP EXTENSION
Sit up tall on your bench with a tight belly. Hold the DB behind the head. Hold it by the head of the dumbbell. Keep the biceps by the ears, belly tight as you lock the elbows in an overhead position. Control the lower back down.

Hey Team! This week's Oly Workout is Session 9 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 MIN ON THE MIN FOR 16 MIN

Min 1:
2 Power Snatch

Min 2:
1 Hang Snatch
+
2 Overhead Squats

COACHES NOTES
Pick one weight to stick with each minute or add weight as you go! If you decide to build up, make sure you hit the weight you're currently at for both the power snatches and the hang snatch + OHS before increasing. You can power or squat the hang snatch - your choice!

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.

HANG 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 power or squat position. Stand fully to complete the rep.

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

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

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

Optional Lifting

10 x 3-Position Snatch Grip Deadlift

COACHES NOTES
You'll pause for 2 seconds with the bar below the knee, above the knee, and at high-thigh before coming to standing to complete the rep. This movement is a great opportunity to practice correct positions off the floor. Go light if you're struggling with those positions. If you have them down, challenge your posture and balance by building up to a heavy load.

3-POS SNATCH GRIP DEADLIFT
Set up as if you were going to perform a snatch. Engage your upper back and belly. Press your feet into the floor as you pull up through the shoulders. Pause for 2 seconds when the bar gets to just below your knee. Your shins should be nearing vertical and your weight should be evenly distributed across your feet. Then continue pressing your feet down and pulling your knees back and out of the way. Pause for another 2 seconds when the bar gets to just above your knee. Your weight should be more toward your heels here and you should be pressing the bar back in toward your legs. Then continue to drive into the floor as you shift your hips forward and bring your shoulders back. Pause for 2 seconds when the bar reaches the high part of your thighs or your hip crease. Your weight should be evenly distributed in your feet, shoulders should be just over the bar, arms should be long, and knees should be soft. Then stand fully to complete the rep.

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

For the most part we recommend doing the Endurance workout as a stand alone workout in its own session or even it's 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

4 Rounds

Run 90 Seconds (0:00-1:30)
Rest 10 Seconds (1:30-1:40)
Run 90 Seconds (1:40-3:10)
Rest 10 Seconds (3:10-3:20)
Run 90 Seconds (3:20-4:50)
Rest 10 Seconds (4:50-5:00)
Run 90 Seconds (5:00-6:30)
REST 90 SECONDS (6:30-8:00)

Goal: Hold same distance for every 90 second interval throughout. We are learning how to pace!

COACHES NOTES
Ok, so let's make sure you are reading this right.

It is 4 Rounds of 4 x 90 seconds run with 10 seconds rest between and 90 seconds rest between ROUNDS.

This means a total of 16 - 90 second intervals. Got it?

After every 4 sets of 90 seconds you rest 90 seconds instead of 10.

Whats the deal with 10 seconds rest anyway?

We are learning how to pace and feel where we are at! As mentioned above - goal for this workout is to travel the same distance for each 90 second interval without taking it "too easy" or dying off. Figure out what you are capable of holding!

ROW VERSION

4 Rounds

Row 90 Seconds (0:00-1:30)
Rest 10 Seconds (1:30-1:40)
Row 90 Seconds (1:40-3:10)
Rest 10 Seconds (3:10-3:20)
Row 90 Seconds (3:20-4:50)
Rest 10 Seconds (4:50-5:00)
Row 90 Seconds (5:00-6:30)
REST 90 SECONDS (6:30-8:00)

Goal: Hold same distance for every 90 second interval throughout. We are learning how to pace!

COACHES NOTES
Ok, so let's make sure you are reading this right.

It is 4 Rounds of 4 x 90 seconds row with 10 seconds rest between and 90 seconds rest between ROUNDS.

This means a total of 16 - 90 second intervals. Got it?

After every 4 sets of 90 seconds you rest 90 seconds instead of 10.

Whats the deal with 10 seconds rest anyway?

We are learning how to pace and feel where we are at! As mentioned above - goal for this workout is to travel the same distance for each 90 second interval without taking it "too easy" or dying off. Figure out what you are capable of holding!

BIKE VERSION

4 Rounds

Bike 90 Seconds (0:00-1:30)
Rest 10 Seconds (1:30-1:40)
Bike 90 Seconds (1:40-3:10)
Rest 10 Seconds (3:10-3:20)
Bike 90 Seconds (3:20-4:50)
Rest 10 Seconds (4:50-5:00)
Bike 90 Seconds (5:00-6:30)
REST 90 SECONDS (6:30-8:00)

Goal: Hold same calories for every 90 second interval throughout. We are learning how to pace!

COACHES NOTES
Ok, so let's make sure you are reading this right.

It is 4 Rounds of 4 x 90 seconds bike with 10 seconds rest between and 90 seconds rest between ROUNDS.

This means a total of 16 - 90 second intervals. Got it?

After every 4 sets of 90 seconds you rest 90 seconds instead of 10.

Whats the deal with 10 seconds rest anyway?

We are learning how to pace and feel where we are at! As mentioned above - goal for this workout is to travel the same distance for each 90 second interval without taking it "too easy" or dying off. Figure out what you are capable of holding!

16 - Atlas Demo

16 - Atlas Programs

16 - Atlas-Customizations

Welcome to Vault 2021 - Road to Olympus!

This is the workout of the day for Monday - but also the SIXTEENTH 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 22 to receive credit towards the Vault!

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

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

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, PIGEON STRETCH
POST: HIPS, SI JOINT RELEASE

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PROGRAM A

PROGRAM A

WARM UP
RUNNING WARM UP
GYMNASTICS PULL WARM UP
LOWER BODY DUMBBELL WARM UP

WORKOUT

2021 VAULT: DUMBBELL ATLAS

6 Rounds

400 Meter Run
10 Toes to Bar / V-Ups
10 DB Atlas Lunge

One DB Atlas Lunge = Shoulder Racked Lunge Left + Shoulder Racked Lunge Right + DB Squat

*Can also use your sandbag for this version!

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

Extra Challenge Men: 15 Toes to Bar / 50# DBs
Extra Challenge Women: 15 Toes to Bar / 35# DBs

Score: Total Time

Goal: 20-30 Min

COACHES NOTES
You're shooting for each round to take 3:30-5:00. Choose a variation or customization of the toes to bar or v-ups that will allow you to complete at least 3-4 reps at a time - even when fatigued. Pick a weight that you can do the Atlas lunges with unbroken for at least the first 3-4 rounds of the workout! You may want to (or need to) rest a little longer before getting the dumbbells to your shoulders to get those started knowing that you're not stopping until 10 reps are done.

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, hop overs or toe taps to a low target.

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

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

- 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.

DUMBBELL ATLAS LUNGE
One DB Atlas Lunge = Shoulder Racked Lunge Left + Shoulder Racked Lunge Right + DB Squat

Make sure the dumbbells are resting on the shoulders with the elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward or reverse lunges. Make sure you take a long enough step so that your front heel is firmly planted when the back knee GENTLY touches the ground. Stand all the way up between reps and alternate legs.

Then, perform a squat with the DBs still on the shoulders. Send your butt back and down while keeping the chest up and belly tight. Lower the hips below the top of the knee, then drive through the heels to stand.

CUSTOMIZATIONS
Go lighter
2 Alternating Step Ups + 1 DB Squat
Unweighted Lungester

PROGRAM B

PROGRAM B

WARM UP
RUNNING WARM UP
GYMNASTICS PULL WARM UP
LOWER BODY BARBELL WARM UP

WORKOUT

2021 VAULT: BARBELL ATLAS

6 Rounds

400 Meter Run
10 Toes to Bar / V-Ups
10 Atlas Lunge

One Atlas Lunge = Back Rack Lunge Left + Back Rack Lunge Right + Back Squat

*Can also use your sandbag for this version!

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

Extra Challenge Men: 15 Toes to Bar / 115#
Extra Challenge Women: 15 Toes to Bar / 75#

Score: Total Time

Goal: 20-30 Min

COACHES NOTES
You're shooting for each round to take 3:30-5:00. Choose a variation or customization of the toes to bar or v-ups that will allow you to complete at least 3-4 reps at a time - even when fatigued. Pick a weight that you can do the Atlas lunges with unbroken for at least the first 3-4 rounds of the workout! You may want to (or need to) rest a little longer before getting the bar to your back to get those started knowing that you're not stopping until 10 reps are done.

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, hop overs or toe taps to a low target.

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

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

- 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.

BARBELL ATLAS LUNGE
One Atlas Lunge = Back Rack Lunge Left + Back Rack Lunge Right + Back Squat

Place the bar on your back SAFELY. Pull from the rack or power clean and push press the bar onto your back rack. Absorb with the knees.

You can do forward or reverse lunges. Alternate legs.
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 of the front foot heel to bring you back to standing.

After both lunges, perform a back squat. Keep your belly tight and chest up. Send your butt back and down until the hips go below the knees. Drive through the heels to stand.

CUSTOMIZATIONS
Go lighter
2 Alternating Step Ups + 1 Back Squat
Unweighted Lungester

PROGRAM C

PROGRAM C

WARM UP
RUNNING WARM UP
GYMNASTICS PULL WARM UP
LOWER BODY BARBELL WARM UP

WORKOUT

2021 VAULT: ROW/BIKE ATLAS

6 Rounds

Row 500 Meters
or
Bike 30 Cal (Men) / 20 Cal (Women)
10 Toes to Bar / V-Ups
10 Atlas Lunge

One Atlas Lunge = Back Rack Lunge Left + Back Rack Lunge Right + Back Squat

*Can use dumbbells, barbell, or sandbag for this version!

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

Extra Challenge Men: 15 Toes to Bar / 115#
Extra Challenge Women: 15 Toes to Bar / 75#

Score: Total Time

Goal: 20-30 Min

COACHES NOTES
You're shooting for each round to take 3:30-5:00. Choose a variation or customization of the toes to bar or supine toe touches that will allow you to complete at least 3-4 reps at a time - even when fatigued. Pick a weight that you can do the Atlas lunges with unbroken for at least the first 3-4 rounds of the workout! You may want to (or need to) rest a little longer before getting the bar to your back to get those started knowing that you're not stopping until 10 reps are done.

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

CUSTOMIZATIONS
Shorten distance
Reduce calories

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.

- 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.

BARBELL ATLAS LUNGE
One Atlas Lunge = Back Rack Lunge Left + Back Rack Lunge Right + Back Squat

Place the bar on your back SAFELY. Pull from the rack or power clean and push press the bar onto your back rack. Absorb with the knees.

You can do forward or reverse lunges. Alternate legs.
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 of the front foot heel to bring you back to standing.

After both lunges, perform a back squat. Keep your belly tight and chest up. Send your butt back and down until the hips go below the knees. Drive through the heels to stand.

CUSTOMIZATIONS
Go lighter
2 Alternating Step Ups + 1 Back Squat
Unweighted Lungester

MAMA MODIFICATIONS

Run/Jog

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

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

Toes to Bar

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

Sit Ups

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

Lungesters

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

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

Lunge

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

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

210420_Demo.mp4

210420_Programs.mp4

210420_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): BUTTS & GUTS
EITHER(can be warm up or finisher): GYMNASTICS
  SWAP(skip the main workout and do one of these instead): SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: NECK AND SHOULDER RELIEVER, POSTERIOR CHAIN RELEASE

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PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

Every Minute On The Minute (As Far as Possible)

Min 1: 12 Burpees
Min 2: 1 DB Clean and Jerk
Min 3: 12 Burpees
Min 4: 2 DB Clean and Jerks
Min 5: 12 Burpees
Min 6: 3 DB Clean and Jerks...

Keep Adding 1 Clean and Jerk each round until you can no longer keep up.

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

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

Score: Total Minutes (Rounds) Completed + any Reps in Next Minute.

Goal: 14 Minutes (Rounds) +

COACHES NOTES
The goal is to get through the 14th minute which is the round of 7 clean and jerks. 1 minute is plenty of time to complete the reps but know that those burpees are really going to add up. By the 14th minute, you will have done 96 burpees. Don't let the burpees be the limiter in this workout. Customize as needed so that you can get 12 reps with at least 10 seconds until the next minute.

Take the time to set up properly for each rep of the clean and jerk. Choose a load that you can control down to the floor, not just on the way up!

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

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

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

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

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

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

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

CUSTOMIZATIONS
Lighter weight
Hang Power Clean and Jerk

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP

WORKOUT

Every Minute On The Minute (As Far as Possible)

Min 1: 12 Burpees
Min 2: 1 Clean and Jerk
Min 3: 12 Burpees
Min 4: 2 Clean and Jerks
Min 5: 12 Burpees
Min 6: 3 Clean and Jerks...

Keep Adding 1 Clean and Jerk each round until you can no longer keep up.

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

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

Score: Total Minutes (Rounds) Completed + any Reps in Next Minute.

Goal: 14 Minutes (Rounds) +

COACHES NOTES
The goal is to get through the 14th minute which is the round of 7 clean and jerks. 1 minute is plenty of time to complete the reps even if you are doing fast singles but know that those burpees are really going to add up. By the 14th minute, you will have done 96 burpees. Don't let the burpees be the limiter in this workout. Customize as needed so that you can get 12 reps with at least 10 seconds until the next minute.

Take the time to set up properly for each rep of the clean and jerk. Choose a load that you can perform at least 4 reps at a time or go with singles with no more than a few seconds break in between to take a breath and dial in that set up position.

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

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

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

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

CUSTOMIZATIONS
Lighter weight
Hang Power Clean and Jerk

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

Every Minute On The Minute (As Far as Possible)

Min 1: 12 Burpees
Min 2: 1 Sandbag Clean and Jerk
Min 3: 12 Burpees
Min 4: 2 Sandbag Clean and Jerks
Min 5: 12 Burpees
Min 6: 3 Sandbag Clean and Jerks...

Keep Adding 1 Clean and Jerk each round until you can no longer keep up.

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

Score: Total Minutes (Rounds) Completed + any Reps in Next Minute.

Goal: 14 Minutes (Rounds) +

COACHES NOTES
The goal is to get through the 14th minute which is the round of 7 clean and jerks. 1 minute is plenty of time to complete the reps even if you are doing fast singles but know that those burpees are really going to add up. By the 14th minute, you will have done 96 burpees. Don't let the burpees be the limiter in this workout. Customize as needed so that you can get 12 reps with at least 10 seconds until the next minute.

Take the time to set up properly for each rep of the clean and jerk. If you are working with a heavier bag, keep going to the 15 minute mark even if you are unable to get 7 clean and jerk reps in the minute.

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

The weight will start on the ground between your feet, with the feet under the hips. Hinge at the hips but keep the chest lifted and back flat. There should also be a bend in the knees, but not so much you are squatting. Arms are long and straight.

From here you will lift the weight by digging the heels into the ground as you lift the chest. Once past the knees you will pick up speed while you jump and shrug the shoulders! Keep the KB close to the body as it travels UP. Pull yourself down and under, rotate your hands to hold the KB at your chest, catch the KB in a partial squat with the elbows bent. Make sure the heels are down and knees are out.

If you are comfortable you will feed this partial dip position into the jerk. This means you will stand up hard and fast to pop the weight up- press the KB up as you press yourself back down. Lock out over your head with the biceps by the ears and the belly tight in a partial squat position.

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

CUSTOMIZATIONS
Adjust reps based on bag weight
Clean to, and press from, one shoulder

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

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.

Jerk

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

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.

210421_Demo.mp4

210421_Programs.mp4

200421_Customizations.mp4

Today's workout has 2 scores!

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

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: SHOULDERS FLOW, QUADS/IT BAND

---

PROGRAM A

PROGRAM A

WARM UP
RUNNING WARM UP
PULL UP WARM UP

WORKOUT

8 Rounds

Each Round is:

200 Meter Run
Max Reps UNBROKEN Strict Pull Ups / Supine Rows

Rest 30 Seconds Between Rounds

**Goal per round is 5-12 reps. Do not exceed 15 reps in any round.

No weight needed today!

Extra Challenge Men: (Glory Days): Bar or Ring Muscle Ups
Extra Challenge Women: (Glory Days): Bar or Ring Muscle Ups

Score #1: Total Time
Score #2: Total Reps of Pull Up / Supine Rows

Goal: 40-80 Reps

COACHES NOTES
We are looking for a strict upper body pull in this workout. If you don't have strict pull ups, or don't think you could get at least 5 in every round, choose from one of the many customizations below. These are UNBROKEN reps. Just make sure that you are NOT doing a slow lower for things like pull ups, supine rows or ring rows and definitely no jumping pull ups. You should be able to get 5-10 reps in every round. We do not want anyone going over 120 total reps so stop at 15 in each round no matter what. Remember you have two scores for this one: your total time, and your total pull up/row reps. So, don't sandbag the run!

If you don't have a pull up bar, rack, or rings - go with a max effort no push up renegade row! We suggest 40# DBs for men and 25# DBs for women - but keep in mind the target rep range. If those are too heavy to get 5-7 reps every round, or too light that you'll exceed 10-12 reps, then adjust the weight (if you can)!

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

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

IF YOU ARE CUSTOMIZING, DO NOT DO A SLOW LOWER OR A JUMPING PULL UP

CUSTOMIZATIONS
Banded Strict Pull Ups
Supine Row
Seated Bent Knee Pull up
Ring/TRX Row
Banded Pull Down
No Push Up Renegade Row

NO PUSH UP RENEGADE ROW
Each rep will be row right + row left.

Start in the top of the plank with your hands on dumbbells. We want to see a rigid body position. No sagging hips or snaking - keep the belly tight. You will row one dumbbell to the rib cage by pulling the elbow back. Try to avoid rotating very much. Pull the dumbbell all of the way up for each rep then lower under control.

PROGRAM C

PROGRAM C

WARM UP
FULL BODY SIMPLE WARM UP
PULL UP WARM UP

WORKOUT

8 Rounds

Each Round is:

250 Meter Row
or
15 Cal Bike (Men) / 11 Cal (Women)
Max Reps UNBROKEN Strict Pull Ups or Supine Rows

Rest 30 Seconds Between Rounds

**Goal for each round is 5-12 reps. Do not exceed 15 reps in any round.

No weight needed today!

Extra Challenge Men: (Glory Days): Bar or Ring Muscle Ups
Extra Challenge Women: (Glory Days): Bar or Ring Muscle Ups

Score #1: Total Time
Score #2: Total Reps of Pull Up / Supine Rows

Goal: 40-80 Reps

COACHES NOTES
We are looking for a strict upper body pull in this workout. If you don't have strict pull ups, or don't think you could get at least 5 in every round, choose from one of the many customizations below. These are UNBROKEN reps. Just make sure that you are NOT doing a slow lower for things like pull ups, supine rows or ring rows and definitely no jumping pull ups. You should be able to get 5-10 reps in every round. We do not want anyone going over 120 total reps so stop at 15 in each round no matter what. Remember you have two scores for this one: your total time, and your total pull up/row reps. So, don't sandbag the row/bike!

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

CUSTOMIZATIONS
Shorten distance
Decrease calories

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

CUSTOMIZATIONS
Banded Strict Pull Ups
Supine Row
Seated Bent Knee Pull up
Ring/TRX Row
Banded Pull Down
No Push Up Renegade Row

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.

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.

210422_Demo.mp4

210422_Programs.mp4

210422_Customizations.mp4

Reps vary slightly for this workout today.

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

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

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

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PROGRAM A

PROGRAM A

WARM UP
LOWER BODY DUMBBELL WARM UP

WORKOUT

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

36 Double Unders/DB Hop Overs
24 Air Squats
12 Dumbbell Deadlifts

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

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

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 6-8 Rounds

COACHES NOTES
The pace is 1:30-2:00 rounds on this one. Choose a load on the deadlifts you can go unbroken most if not all the way. We want you to be moving for the entire 12 minutes rather than taking lots of breaks because the weight is too heavy or the double unders are really inconsistent. Hop overs are always a great and very potent option!

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

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

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

- OR -

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

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

CUSTOMIZATIONS
Skip Overs
Line Hops

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

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

CUSTOMIZATIONS
Lighter weight
Sumo Deadlifts

PROGRAM B

PROGRAM B

WARM UP
LOWER BODY BARBELL WARM UP

WORKOUT

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

36 Double Unders/DB Hop Overs
24 Air Squats
8 Deadlifts

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

Extra Challenge Men: 185-205#
Extra Challenge Women: 125-145#

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 6-8 Rounds

COACHES NOTES
The pace is 1:30-2:00 rounds on this one. Choose a load on the deadlifts you can go unbroken most if not all the way. We want you to be moving for the entire 12 minutes rather than taking lots of breaks because the weight is too heavy or the double unders are really inconsistent. Hop overs are always a great and very potent option!

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

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

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

- OR -

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

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

CUSTOMIZATIONS
Skip Overs
Line Hops

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

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

CUSTOMIZATION
Lighter weight

PROGRAM C

PROGRAM C

WARM UP
SANDBAG LOWER BODY WARM UP

WORKOUT

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

36 Double Unders/DB Hop Overs
24 Air Squats
6-8 Sandbag Over Shoulder

**If you have a heavy bag or ball today would be a fun day to use it.

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

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 6-8 Rounds

COACHES NOTES
The pace is 1:30-2:00 rounds on this one. Choose a rep target on the sandbag over the shoulders that you can keep a good rhythm with, they should take 30 seconds or less. We want you to be moving for the entire 12 minutes rather than taking lots of breaks because the weight is too heavy or the double unders are really inconsistent. Hop overs are always a great and very potent option!

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

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

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

- OR -

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

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

CUSTOMIZATIONS
Skip Overs
Line Hops

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

MAMA MODIFICATIONS

Double/Single Unders

To manage or avoid the added pressure to the pelvic floor that DUs/SUs can create, sub: Taps, Row, Bike, Quick Step Ups, One Legged Plank Rock, High Knee Step Up Overs, or Calf Raises. If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or try scaling the number of DUs/SUs down to a number that is realistic for you to practice proper positioning and managing pressure. Any leaking or heaviness in the pelvic floor is a sign that you need to adapt your approach or change the movement to less impact.

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/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.

210423_Demo.mp4

210423_Programs.mp4

210423_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
EITHER(can be warm up or finisher): GYMNASTICS

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, COUCH STRETCH
POST: LOWER BACK RELEASE, DECOMPRESSION SEQUENCE

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PROGRAM A

PROGRAM A

WARM UP
BOX JUMP WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

4 Sets

Each Set is 4 Rounds

10 Alternating Hang DB Snatch
6 Box Jump Overs

Rest 1 Min Between Sets

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

Extra Challenge Men: 50# DB / 8 Box Jump Overs
Extra Challenge Women: 35# DB / 8 Box Jump Overs

Score: Slowest Set ONLY

Goal: 3:00-4:30

COACHES NOTES
Your score is the slowest set. Each set is 4 rounds of 10 alternating hang snatches and 6 box jump overs. Rest for 1 minute in between each set. The workout is 4 sets.

4 sets of 4 rounds is 16 total rounds, that is a lot of jumping and a LOT of snatching. Moving correctly and with the appropriate customization is absolutely crucial for this one. Choose a load you can complete the snatches unbroken at a smooth pace. Choose a jumping height that you can complete 6 reps in about 30 seconds or less.

ALTERNATING HANG DUMBBELL SNATCH
Bring the dumbbell to the waist. You will hinge forward slightly while keeping the chest up and belly tight. Keep the heels down and knees out - arm straight. Stand up hard and fast - shrug the shoulder - punch the working elbow out to the side to keep the dumbbell close to the body as it travels UP! From here you will either punch to lockout or punch to lockout WHILE punching yourself UNDER slightly. Get the bicep by the ear and stand completely with it still there to complete the rep!

Lower back to the waist and switch hands. You will alternate hands with each rep for these so you end up doing 5 per arm per round.

CUSTOMIZATIONS
Lighter Weight
10 Kettlbell Swings per round

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

If you don't have a box, find another object like a bench or stack your dumbbell upright on one head and jump up and over it!

CUSTOMIZATIONS
Adjust height
Jump Overs
Step Up Overs

PROGRAM B

PROGRAM B

WARM UP
BOX JUMP WARM UP
SNATCH WARM UP

WORKOUT

4 Sets

Each Set is 4 Rounds

6 Hang Power Snatch
6 Box Jump Overs

Rest 1 Min Between Sets

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

Extra Challenge Men: 95# / 8 Box Jump Overs
Extra Challenge Women: 65# / 8 Box Jump Overs

Score: Slowest Set ONLY

Goal: 3:00-4:30

COACHES NOTES
Your score is the slowest set. Each set is 4 rounds of 6 hang power snatches and 6 box jump overs. Rest for 1 minute in between each set. The workout is 4 sets.

4 sets of 4 rounds is 16 total rounds, that is a lot of jumping and a LOT of snatching. Moving correctly and with the appropriate customization is absolutely crucial for this one. Choose a load you can complete the snatches unbroken at a smooth pace. Choose a jumping height that you can complete 6 reps in about 30 seconds or less.

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.

CUSTOMIZATIONS
Go lighter

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

CUSTOMIZATIONS
Adjust height
Jump Overs
Step Up Overs

PROGRAM C

PROGRAM C

WARM UP
BOX JUMP WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

4 Sets

Each Set is 4 Rounds

6 Sandbag Hang to Overhead
6 Box Jump Overs

Rest 1 Min Between Sets

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

Score: Slowest Set ONLY

Goal: 3:00-4:30

COACHES NOTES
Your score is the slowest set. Each set is 4 rounds of 6 hang to overhead and 6 box jump overs. Rest for 1 minute in between each set. The workout is 4 sets.

4 sets of 4 rounds is 16 total rounds, that is a lot of jumping and a LOT of snatching. Moving correctly and with the appropriate customization is absolutely crucial for this one. If you are working with a heavier bag, it may actually feel better to release the bag on the way down and just do quick ground to overhead singles if lowering to the hang position is pulling on your low back. Choose a jumping height that you can complete 6 reps in about 30 seconds or less.

SANDBAG HANG TO OVERHEAD
Start at the top of a deadlift with an overhand or neutral grip. Shift your hips back, bend your knees slightly 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 reps to fit movement goal window
Ground to Overhead
Hang to High Pull

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

CUSTOMIZATIONS
Adjust height
Jump Overs
Step Up Overs

MAMA MODIFICATIONS

DB Snatch

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

Box Jump

This is going to be all about managing the impact and pressure to your core and pelvic floor. If you feel any heaviness or pain in the pelvic floor or surrounding areas (i.e. tailbone, lower back, pubic symphysis) or if you notice symptoms like leaking pee, please consider adapting your approach or modifying the movement. The SHIFT options for smaller Jump/Skip Overs are good for helping you achieve the stimulus with a little less impact. You can ALWAYS substitute Step Ups if you want zero impact or even KB Swings if you want to get a little more explosive with your hips.

For pregnant mamas, please remember that if you are unsure if you can complete the movement because of balance, strength, or coordination it may not be worth the risk of potentially falling or busting up your shins! For mamas further along in their Postpartum you can try a lower height of box to practice that two foot take off and landing without the extra impact. Focus on your breath and posture throughout the movement and do less reps if that helps you concentrate on good technique and awareness in your body.

Jump/Skip/Hop Overs

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