210514_Demo.mp4

210514_Programs.mp4

210514_Customizations.mp4

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

PRE(best before main workout): POWER
  POST(best after the main workout): SOGO-BUTTS & GUTS

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, COUCH STRETCH
POST: DECOMPRESSION SEQUENCE, NECK & SHOULDER RELIEVER

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PROGRAM A

PROGRAM A

WARM UP
RUNNING WARM UP
PULL UP WARM UP
DUMBBELL SQUAT CLEAN WARM UP

WORKOUT

4 Rounds

200m Run
15 Pull Ups
10 Dumbbell Hang Squat Cleans

*Can also do Sandbag Hang Squat Cleans!

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

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

Score: Total Time

Goal: 7-11 Minutes

COACHES NOTES
This one should go pretty fast. Great opportunity to go full send today, but DON'T GET SLOPPY! Each round should take 1:45-2:45. Don't hold back on the runs. Find a pull up variation that you can knock out 15 reps in under a minute, and in 1-3 sets the whole way. Choose a weight on the hang squat cleans you think you can go unbroken every time.

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

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

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

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
RUNNING WARM UP
PULL UP WARM UP
BARBELL CLEAN WARM UP

WORKOUT

4 Rounds

200m Run
15 Pull Ups
10 Barbell Hang Squat Cleans

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

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

Score: Total Time

Goal: 7-11 Minutes

COACHES NOTES
This one should go pretty fast. Great opportunity to go full send today, but DON'T GET SLOPPY! Each round should take 1:45-2:45. Don't hold back on the runs. Find a pull up variation that you can knock out 15 reps in under a minute, and in 1-3 sets the whole way. Choose a weight on the hang squat cleans you think you can go unbroken every time.

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

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

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

BARBELL 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
PULL UP WARM UP
BARBELL CLEAN WARM UP

WORKOUT

Bless the souls who choose Bike/Row today! #ouch

4 Rounds

Row 18 Cal (Men) / 13 Cal (Women)
or
Bike 15 Cal (Men) / 11 Cal (Women)
15 Pull Ups
10 Barbell Hang Squat Cleans

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

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

Score: Total Time

Goal: 7-11 Minutes

COACHES NOTES
This one should go pretty fast. Great opportunity to go full send today, but DON'T GET SLOPPY! Each round should take 1:45-2:45. Don't hold back on the row/bike. Find a pull up variation that you can knock out 15 reps in under a minute, and in 1-3 sets the whole way. Choose a weight on the hang squat cleans you think you can go unbroken every time.

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

CUSTOMIZATIONS
Reduce calories

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

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

BARBELL 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

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.

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.

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.

210515_Demo.mp4

210515_Programs.mp4

210515_Customizations.mp4

Reps will vary between the different versions today! Make sure to read through the one you choose thoroughly!

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

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

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PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP
GYMNASTICS PRESS WARM UP

WORKOUT

3 Rounds

4 Wall Walks
30 Weighted Sit Ups / Alternating V-Ups
40 Alternating Single Arm Dumbbell Snatch

Rest 2 Minutes between Rounds

Suggested Weight Men: 40# DB / 20-40# Sit Up
Suggested Weight Women: 25# DB / 12-25# Sit Up

Extra Challenge Men: 50# DB (snatches) / Increase Wall Walks to 6 per Round
Extra Challenge Women: 35# DB (snatches) / Increase Wall Walks to 6 per Round

Score: Total Time (including rest)

Goal: 15-21 Minutes

COACHES NOTES
You're aiming for each round to take 3:40-5:40 - not including the 2 minute rest between. Choose a wall walk variation that allows you to get those 4 reps done in 0:40-1:00. You should also feel confident in your ability to control yourself not only going up the wall but also coming down. Do not move so quickly that you belly flop back to the start! The weighted sit ups option will likely take more time than the alternating v-ups but should take no more than 2:00-2:30. Choose a weight for the snatches that you can do at least 8-10 reps of at a time - even under fatigue. For those, your core and shoulders will be taxed from the movements leading up to them so be sure to set your back in the set up and really drive through the legs and hips to assist your arm in getting that dumbbell overhead.

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

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

CUSTOMIZATIONS
Regular sit ups
Alternating V-Ups

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

- OR -

ALTERNATING V-UPS
Lie on your back with arms stretched overhead, shoulders away from ears. Squeeze your legs together. Come into a hollow body position by raising your legs and shoulders a few inches from the floor. Pull your bellybutton down toward the floor until you feel your lower back pressing into it. Raise your chest and right leg up high and then toward one another at the same time until you can touch your toes with your left hand, then lower back to hollow body. Switch sides on the next rep. Every v-up counts as 1 rep toward your total.

CUSTOMIZATIONS
Tuck Ups
Supine Toe Touches

DUMBBELL POWER SNATCH
The dumbbell will start on the ground, feet on either side about shoulder width apart. Hinge at the hips and a bend at the knee. Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear. In the catch the heels are down, knees out, chest up. Stand to finish. Alternate hands with each rep. So for each set of 40 you end up doing 20 per side.

CUSTOMIZATIONS
Dumbbell Hang Power Snatches

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP
GYMNASTICS PRESS WARM UP

WORKOUT

3 Rounds

4 Wall Walks
30 Weighted Sit Ups / Alternating V-Ups
25 Power Snatches

Rest 2 Minutes between Rounds

Suggested Weight Men: 75# / 20-40# Sit Up
Suggested Weight Women: 55# / 12-25# Sit Up

Extra Challenge Men: 95# (snatches) / Increase Wall Walks to 6 per Round
Extra Challenge Women: 65# (snatches) / Increase Wall Walks to 6 per Round

Score: Total Time (including rest)

Goal: 15-21 Minutes

COACHES NOTES
You're aiming for each round to take 3:40-5:40 - not including the 2 minute rest between. Choose a wall walk variation that allows you to get those 4 reps done in 0:40-1:00. You should also feel confident in your ability to control yourself not only going up the wall but also coming down. Do not move so quickly that you belly flop back to the start! The weighted sit ups option will likely take more time than the alternating v-ups but should take no more than 2:00-2:30. Choose a weight for the snatches that you can do at least 5-7 reps of at a time - even under fatigue. For those, your core and shoulders will be taxed from the movements leading up to them so be sure to set your back in the set up and really drive through the legs and hips to assist your arms in getting that bar overhead.

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

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

CUSTOMIZATIONS
Regular sit ups
Alternating V-Ups

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

- OR -

ALTERNATING V-UPS
Lie on your back with arms stretched overhead, shoulders away from ears. Squeeze your legs together. Come into a hollow body position by raising your legs and shoulders a few inches from the floor. Pull your bellybutton down toward the floor until you feel your lower back pressing into it. Raise your chest and right leg up high and then toward one another at the same time until you can touch your toes with your left hand, then lower back to hollow body. Switch sides on the next rep. Every v-up counts as 1 rep toward your total.

CUSTOMIZATIONS
Tuck Ups
Supine Toe Touches

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

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

CUSTOMIZATIONS
Go lighter
Hang Power Snatch

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP
GYMNASTICS PRESS WARM UP

WORKOUT

3 Rounds

4 Wall Walks
30 Weighted Sit Ups / Alternating V-Ups
25 Sandbag Ground to Overhead

Rest 2 Minutes between Rounds

Suggested Weight Men: 50-70# / 20-40# Sit Up
Suggested Weight Women: 25-45# / 12-25# Sit Up

Extra Challenge Men/Women: Increase Wall Walk Reps to 6 per round

Score: Total Time (including rest)

Goal: 15-21 Minutes

COACHES NOTES
You're aiming for each round to take 3:40-5:40 - not including the 2 minute rest between. Choose a wall walk variation that allows you to get those 4 reps done in 0:40-1:00. You should also feel confident in your ability to control yourself not only going up the wall but also coming down. Do not move so quickly that you belly flop back to the start! The weighted sit ups option will likely take more time than the alternating v-ups but should take no more than 2:00-2:30. Choose a weight for the snatches that you can do at least 5-7 reps of at a time - even under fatigue. For those, your core and shoulders will be taxed from the movements leading up to them so be sure to set your back in the set up and really drive through the legs and hips to assist your arms in getting that bag overhead.

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

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

CUSTOMIZATIONS
Regular sit ups
Alternating V-Ups

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

- OR -

ALTERNATING V-UPS
Lie on your back with arms stretched overhead, shoulders away from ears. Squeeze your legs together. Come into a hollow body position by raising your legs and shoulders a few inches from the floor. Pull your bellybutton down toward the floor until you feel your lower back pressing into it. Raise your chest and right leg up high and then toward one another at the same time until you can touch your toes with your left hand, then lower back to hollow body. Switch sides on the next rep. Every v-up counts as 1 rep toward your total.

CUSTOMIZATIONS
Tuck Ups
Supine Toe Touches

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

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

TEAM VERSION

TEAM VERSION

WARM UP
TOTAL BODY DUMBBELL WARM UP
GYMNASTICS PRESS WARM UP

WORKOUT

12 Alternating Rounds

2 Wall Walks
15 Weighted Sit Ups / Alternating V-Ups
20 Alternating Single Arm Dumbbell Snatch

Partner 1 will complete an entire round while Partner 2 rests. Then they'll switch until they've both completed 6 rounds (12 total).

Suggested Weight Men: 40# DB / 20-40# Sit Up
Suggested Weight Women: 25# DB / 12-25# Sit Up

Extra Challenge Men: 50# DB (snatches) / Increase Wall Walks to 3 per Round
Extra Challenge Women: 35# DB (snatches) / Increase Wall Walks to 3 per Round

Score: Total Time

Goal: 21-30 Minutes

COACHES NOTES
You're aiming for your round to take 1:45-2:30. With this version, you'll be getting more rest (compared to the work) than in the individual versions so we expect you to push the pace a bit more when it's your turn to go. Choose a wall walk variation that allows you to knock out those 2 reps in 20-30 seconds. You should also feel confident in your ability to control yourself not only going up the wall but also coming down. Do not move so quickly that you belly flop back to the start! The weighted sit ups option will likely take more time than the alternating v-ups but should take no more than 0:45-1:15. Choose a weight for the snatches that you can do at least 10-12 reps of at a time - even under fatigue. For those, your core and shoulders will be taxed from the movements leading up to them so be sure to set your back in the set up and really drive through the legs and hips to assist your arms in getting that bag overhead.

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

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

CUSTOMIZATIONS
Regular sit ups
Alternating V-Ups

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

- OR -

ALTERNATING V-UPS
Lie on your back with arms stretched overhead, shoulders away from ears. Squeeze your legs together. Come into a hollow body position by raising your legs and shoulders a few inches from the floor. Pull your bellybutton down toward the floor until you feel your lower back pressing into it. Raise your chest and right leg up high and then toward one another at the same time until you can touch your toes with your left hand, then lower back to hollow body. Switch sides on the next rep. Every v-up counts as 1 rep toward your total.

CUSTOMIZATIONS
Tuck Ups
Supine Toe Touches

DUMBBELL POWER SNATCH
The dumbbell will start on the ground, feet on either side about shoulder width apart. Hinge at the hips and a bend at the knee. Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear. In the catch the heels are down, knees out, chest up. Stand to finish. Alternate hands with each rep. So for each set of 40 you end up doing 20 per side.

CUSTOMIZATIONS
Dumbbell Hang Power Snatches

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

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)

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.

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

EMOM x 30 Minutes (6 Rounds)

Min 1: 15 Goblet Split Squat, Right
Min 2: 15 Goblet Split Squat, Left
Min 3: 20 Eye Level DB/KB Swings
Min 4: Accumulate Max Alternating Contralateral Plank Lifts
Min 5: Rest

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

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

Score: Total # of Contralateral Plank Lifts

Goal: 120-180 Reps

COACHES NOTES
Choose a weight for the split squats that will allow for you to get all 15 reps done unbroken. Remember for a split squat that you won't step your feet together for every rep - you'll just keep the split stance, lower to touch the back knee down, then drive through both feet to come back up. Go heavier for the swings (if you can) and be sure you can do those 20 reps in 1-2 sets. You'll likely have 25-35 seconds to rest for the first three minutes of each round. For the plank lifts, raise and lower the opposite arm and leg under control. Every "lift" counts as 1 rep toward your score.

SPLIT SQUAT
Assume a split stance (same footing you'd use for a lunge). You will hold a dumbbell at your chest and will lower until the knee kisses the ground. Drive through the front heel to stand. Maintain the same stance for 15 reps on your right leg. Then switch your stance for 15 reps on your left leg.

Be careful of rolling forward onto the toe or allowing the knee to cave in. Do all of these reps under control.

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

CONTRALATERAL PLANK LIFT
Start in a plank position (top of the push up).Keeping your knees squeezed and your belly tight, lift your right leg and your left arm until they are parallel with your body. Then lower them under control back to the plank. That's 1 rep. Then you'll switch to the opposite sides - left leg and right arm. That's 2 reps. You'll continue alternating with each lift. Do your best to keep your shoulder active and your hips level.

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

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

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WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

50 Rounds of:
2 Drag & Pull (Alternating)
2 Side to Side Thrusters

Every minute on the minute,
4 Hang to Shoulder (Alternating)*

*Hang to shoulders start at 1:00

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

Goal: 15-20 minutes

COACHES NOTES
It will be pretty tough to get more than 3 rounds in a minute, so grit your teeth and prepare for a slow grind. Rounds must be completed within the minute so if you do 2 drag and pulls but don't complete the thrusters in time, start over in the next minute. Think of this as an EMOM where you do the hang-to-shoulders, 2-4 rounds of drag-and-pulls and thrusters each minute, and get a few seconds to reset before going into the next minute.

SANDBAG DRAG AND PULL
Start in a plank position over your bag with the top of the bag at about knee level. Keep the belly tight and butt down. Reach down and grab the bag by the handle with one hand and perform and explosive drag and almost press to get it out in front of you as much as possible. You will then pull it back using the same hand. If you need to you can almost "back up" a bit to get a longer pull. You should pull it back down to between the knees level. If you don't quite make it - you can crawl forward a bit. The next rep will be with the other hand/arm. Each drag (up) and pull (back) counts as 1 rep.

SIDE TO SIDE THRUSTER
For the side to side sandbag thrusters you will have the bag on one shoulder. Squat to the bottom. Stand up hard and fast and use the momentum created by the legs to press the bag up and over to the other side!

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

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

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

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WARM UP
SQUAT WARM UP
PULL UP WARM UP

WORKOUT

Every 3 Min for 15 Min (5 Sets Total)

3 Front Squats

COACHES NOTES
Take at least 3 warm up sets to build up to your working weight on the front squats.

These should be heavy but not so heavy that your core collapses, elbows drop or back rounds. Make sure you maintain correct form on every rep!!

These should be heavy but not so heavy that your core collapses, elbows drop or back rounds. Make sure you maintain correct form on every rep!!

For front squats, make sure the bar is resting on the shoulders with a loose fingertip grip and elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight!

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

To stand, lead with the chest and elbows - keeping the bar on the shoulder and not out in front. Stand fully for each rep.

60 Strict Pull Ups
Completed in as few sets as possible.

COACHES NOTES
Customize appropriately and rest enough between sets so that you can perform sets of at least 5 reps the whole way. Shouldn't take more than 15 minutes.

So we want to keep these pull ups strict. If you are unable to perform 12 sets of 5 pull ups, no problem! Just use a band, put the bar in a rack and do supine rows, do trx/ring rows, or even bent over rows.

If you choose bent rows, they should be heavy but not necessitate any action or momentum from the hips. If you are feeling to much stress in the lower back, try single arm bent rows with the other hand and knee planted on a bench or box.

Session 4 Part 1

Session 4 Part 2

This is a sample from the NEW Street Parking Bodyweight Strength series that can be found on the Members Only Website under Extra Programs!

This series is designed to build strength using - you guessed - your own bodyweight. These workouts will be a challenge for many of us, as we will move slow, controlled and even spend a lot of time standing still. This type of training will improve your overall strength and transfer quite a lot to every other type of workout you do. This is also GREAT for days when you aren't feeling "intensity" and is sure to improve the stability of the joints - preventing injury.

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WARM UP
GYMNASTICS LOWER BODY WARM UP
GYMNASTICS PRESS WARM UP
GYMNASTICS PULL WARM UP

WORKOUT

Part 1:

3-4 Rounds

10 Strict Pull Ups

10 Push Ups with 3 Seconds at Bottom and 4 Taps at Top

10 Side to Side Woodchop (5 each direction)

7 Reps Goblet Shin Box Lunge (there and back = 1) (check name)

COACHES NOTES
Choose a version of each movement that challenges you and may not allow you to move unbroken. Do as large a set of each as possible - so long as you can maintain strong body positions and controlled movement. When you break - take at least 10-20 seconds so that you can perform movement well when you start again. Focus on quality over speed.

STRICT PULL UP
For each rep, start from an open/active hang with hands at or slightly wider than shoulder width. Thumbs wrapped around the bar. Elbows straight, armpits open. Keep belly tight and feet together as you pull. Focus on elbows coming back and down. Bring the chin all of the way over the bar - or higher than the rings - at the top. Lower under control - and come back to a fully open position at the bottom.

Customizations:
Banded Strict
Foot assisted on box
Feet on floor in low bar
Feet on floor ring/trx
Inverted Row in equalizer bars
Bent Over Rows

PUSH UPS WITH 3 SECOND PAUSE IN BOTTOM + 4 TAPS ON THE TOP
Push up starts in a plank position with hands under shoulders or slightly behind. Hands should be about shoulder width apart with fingers pointing forward. Shoulders, hips, knees, and ankles are in a straight line. Draw belly in tight, squeeze the legs and the cheeks. As you lower focus on keeping elbows going back and staying close to the body. Lower under control - but these don't need to be slow. Touch the chest to the ground, but do not allow your bodyweight to relax on the floor. HOLD FOR 3 FULL SECONDS in the bottom position. Keep the shoulders, hips, knees, and ankles are still in line with a tight belly. No sagging, or raised hips. Press to the top under control, but at a regular pace. Make sure the body moves as one unit. At the top you will raise your right hand off the floor and tap your left shoulder. Repeat on the left side. Right again. Left again. During the taps, try to avoid rotating. Keep the belly tight and hips in line. You may choose to go to your knees if you are unable to complete 4-5 reps in a row.

Customizations:
Knees

SIDE TO SIDE WOODCHOP
You have 3 variations to choose from for this one. Stand with the feet slightly wider than shoulder width. You will use a single DB/KB or something light like a water bottle. Starting with the object held in both hands, just inside the left foot - knees bent slightly. Make sure your arms are straight, belly is tight and chest is lifted. Slowly stand and bring the object out and around in a large arc away from your body, over your head, and slowly controlled down to the inside of the opposite foot. Return back to the other side in the same fashion.

Customizations:
Bring weight out in front for each rep instead of overhead
Keep weight below the waist and close to the body

SHIN BOX LUNGE
For this movement you will start seated on the floor with one dumbbell held in both hands at the chest and legs in what is called a 90/90 position. Basically this means that both legs are bent at 90 degress with one internally rotated, the other externally rotated. This places most of your weight on one hip. From here you will basically switch the orientation of the hips/legs. Rolling over to the other hip. Keep the legs at 90 degrees. Roll through the middle slowly. Once you have switched sides you will come up to the knee and bring the back leg through and forward so that now you are in the bottom of a lunge position. Return that front leg back and lower back to the shin box 90/90 position. Rotate to the other side. Step through to the bottom of the lunge with the other leg. Return once again to 90/90. For these reps - there and back = 1 rep. So you end up doing 7 reps per side.

Customizations:
Light weight
Unweighted

Part 2:

2-3 Rounds

30 Seconds Nose to Wall HS Hold

30 Seconds Seated Pike Hold

30 Seconds Knee to Elbow Plank Hold (per side)

20 Russian Twist (there and back = 1)

COACHES NOTES
These holds might feel LONG. Remember holding proper position is more important than making the whole time in one shot. If any of these need to be broken up into smaller chunks for a time accumulation - that is fine.

NOSE TO WALL HANDSTAND HOLD
To get into position - the most simple way is to perform a wall walk. In the handstand position the hands should be underneath the shoulders with fingers wide for balance. Allow the tops of the feet and legs to touch the wall. Press THROUGH the shoulders and look back at the wall - allowing the nose and chest to touch the wall. Squeeze the legs, butt, and keep the belly tight. Pro tip - put your phone with the timer between your hands.

Customizations:
Pike HS Hold
Knees on Box HS Hold
Feet on Ground Pike Push Up Hold
Standing Dumbbell Overhead hold

SEATED PIKE HOLD
Sit on the floor with the legs out in front of you. Keep the ankles and knees together. Point the toes. Place the hands somewhere between the knees and hips with fingertips down. Keeping the legs flexed and straight, lift the legs up off of the floor and hold.

Customizations:
Knees slightly bent
Single leg up at a time

KNEE TO ELBOW PLANK
Start in a solid plank position with hands underneath the shoulders/slightly behind. Press through the shoulders and make sure the shoulders, hips, knees, and ankles are in a straight line. Belly tight. Bring the right knee up to touch the right elbow. Think of bringing it kind of OUT and UP instead of just tucking it to the chest. Hold for 30 seconds. Repeat on the other side. Rest as needed betwee the right and left hold.

Customizations:
Knee not as high
Shorter holds
Regular plank hold

RUSSIAN TWIST
Sit on the ground with legs out in front and knees bent slightly. Hold a weight in both hands in front of the belly and arms slightly bent. Lean back slightly and move the weight to tap one side of the body. Work to keep the chest up and rotate from the midsection. Lift the weight from that side - up and over to tap the other side.

Customizations:
Lighter weight
No weight

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

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

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

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WARM UP
UPPER BODY DUMBBELL WARM UP

WORKOUT

3 sets of 8-10 Z Press

then

3 sets of 12-15 Standing Upright Rows

then

3 sets of 10 Left/10 Right Lying one-arm Lat Raise

then

3 sets of 8-12 Front Raises

Rest as needed between sets and movements.

Score: Weight used for Z Press

COACHES NOTES
Do all 3 sets of each movement before moving on to the next one. Go LIGHT on the lying lat raises and front raises. Each movement should be slow and controlled with a 1 second pause at the top.

Z PRESS
You will sit on the floor with legs extended in front of you. Sit up very tall with the DBs on the shoulders with elbows high. Keep the rib cage down and belly tight. Press straight up until your elbows are locked out with biceps by the ears. Bring the dumbbells all the way down to the shoulders each time.

UPRIGHT ROW
Stand up tall with a dumbbell in each hand. Keep your chest up and belly tight as you pull the dumbbells up to your chest. They should stay close to your body. Elbows shouldn't really go higher than your shoulders. Lower back to your waist with control.

LYING LAT RAISE
Lay on your side on a bench or the floor with your head supported by your bottom arm. Holding a dumbbell out in front of in your top hand, raise your arm until it is perpendicular to the floor. Keep a slight bend in your elbow the whole time and try to keep your hips from shifting during the lift.

DB FRONT RAISE
Both arms move together. Allow a slight bend in the elbow and avoid using any "kipping" or bouncing to move the weight. You will raise your arms up in front of you with wrists facing down until arms are parallel to the ground.

Hey Team! This week's Oly Workout is Session 11 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
SNATCH WARM UP

WORKOUT

PART 1

EVERY MINUTE ON THE MINUTE FOR 9 MINUTES

1 Hang Squat Snatch
+
1 Overhead Squat

After 9 min - Rest 2 Min before Part 2

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

HANG SQUAT SNATCH
You will start with the bar at the waist with a wide grip! You will dip - bending the knees slightly and allowing the chest to come forward, jump straight UP with the bar (not forward). Keep the heels down and arms straight as LONG as possible. Shrug the shoulders and pull the elbows high and outside as you pull yourself DOWN into a full overhead squat. Punch into the bar fast and hard to lock out.

In that catch position your feet will have moved out slightly. Land with the heels down, belly tight, armpits facing forward with the shoulder blades pulled IN. The bar should be over the middle of the body. Your butt should be lower than the knees at the bottom. For this lift especially watch for the knees caving in. Stand fully to complete the rep.

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

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

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

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

PART 2

EVERY MINUTE ON THE MINUTE FOR 9 MINUTES

1 Squat Snatch

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

SQUAT SNATCH
The bar will start on the ground. Your feet will be under your hips and your hands will be wide. Use that hook grip (thumb around bar - fingers around thumb). Make sure the heels are down, the knees are forward and slightly out, knees are bent with the hips slightly higher than the knees, chest up, arms straight, back flat, bar close.

You will pull the bar from the ground by driving the heels down, and chest up while pulling the bar in close to the body. Once past the knees you will pick up speed. Scoop your hips under slightly to allow you to jump straight UP with the bar (not forward). Keep the heels down and arms straight as LONG as possible. Shrug the shoulders and pull the elbows high and outside as you pull yourself DOWN either into a full overhead squat or into a partial overhead squat. Punch into the bar fast and hard to lock out.

In that catch position your feet will have moved out slightly. Land with the heels down, belly tight, armpits facing forward with the shoulder blades pulled IN. The bar should be over the middle of the body. Your butt should be lower than the knees at the bottom.

Stand fully to complete the movement.

Optional Lifting

4x3 Snatch Pull

COACHES NOTES
Choose a weight and stick with it for all 4 sets. Make sure it's light enough to allow for proper positions and an aggressive upward drive at the finish!

SNATCH PULL
This movement is just the first half of the snatch - lifting the bar off the ground and driving hard and fast through the legs and hips to accelerate it upward. Start with the bar on the ground. Hands will be in the same wide grip-width that you use for snatches. Feet under the hips roughly. Knees are bent, bar is close to the body, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders.

4x3 Sotts Press

COACHES NOTES
It's very likely that you'll need to use an empty bar for these reps or possibly even just a broomstick or PVC pipe!

You'll be warm from the EMOMs but make sure you've stretched your shoulders and moved them from a full range of motion before heading into these presses.

SOTTS PRESS
You will place the bar on your back and go down to the bottom of your squat.

From there - with your hands in your snatch or overhead squat grip - you will press the bar straight up into a locked out position right over the center of the body.

Focus on keeping the heels down, the belly tight and driving the armpits forward.

Hold the position for just a second before lowering back down for next rep.

Start with empty bar and only add weight if you feel good. Some of you may have to even start lighter - like with your broomstick - and that's ok.

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

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

This one is all about pre-fatigue and then some sprints! By the time you get to the sprints you will be a bit tired, but not too tired! Get after it!

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RUN VERSION

WARM UP
RUNNING WARM UP

WORKOUT

Run Version:

Every 5 min for 3 Rounds: (0-5, 5-10, 10-15)
Run 600 Meters

Every 4 Min for 3 Rounds: (15-19, 19-23, 23-27)
Run 400 Meters

Every 3 Min for 3 Rounds: (27-30, 30-33, 33-36)
Run 300 Meters

Every 2 Min for 3 Rounds: (36-38, 38-40, 40-42)
Run 200 Meters

Rest 2 Min (42-44)

Sprint 200 Meters

Rest 3 Min

Sprint 300 Meters

Rest 4 Min

Sprint 400 Meters

Score: Put your time for your final 400 Meter Run.

COACHES NOTES
The first runs should all be hard, but consistent numbers with the pace increasing slightly as the distance decreases

Last 3 sprints should be all out!

Run Version: (No distance)

3 Rounds (0-5, 5-10, 10-15)
Run 3 Min
Rest 2 Min

3 Rounds (15-19, 19-23, 23-27)
Run 2 Min
Rest 2 Min

3 Rounds (27-30, 30-33, 33-36)
Run 90 Seconds
Rest 90 Seconds

3 Rounds (36-38, 38-40, 40-42)
Run 1 Min
Rest 1 Min

Rest 2 Min (42-44)

Sprint 45 Seconds (44:00-44:45)

Rest 3 Min (44:45-47:45)

Sprint 1 Min (47:45-48:45)

Rest 4 Min (48:45-52:45)

Sprint 90 Seconds (52:45-54:15)

Score: Put total distance if you've got it.

The first runs should all be hard, but consistent numbers. Increase the pace as the time decreases.

Last 3 sprints should be all out!

ROW VERSION

Row Version:

Every 5 min for 3 Rounds: (0-5, 5-10, 10-15)
Row 750 Meters

Every 4 Min for 3 Rounds: (15-19, 19-23, 23-27)
Row 500 Meters

Every 3 Min for 3 Rounds: (27-30, 30-33, 33-36)
Row 375 Meters

Every 2 Min for 3 Rounds: (36-38, 38-40, 40-42)
Row 250 Meters

Rest 2 Min (42-44)

Row Sprint 250 Meters

Rest 3 Min

Row Sprint 375 Meters

Rest 4 Min

Row Sprint 500 Meters

Score: Put time for final 500 Meter Sprint

COACHES NOTES
The rows should be a hard, but consistent pace in each section. Increase pace slightly as distance decreases.

Final 3 rows should be SPRINTS!

BIKE VERSION

Bike Version:

Every 5 min for 3 Rounds: (0-5, 5-10, 10-15)
45 Cal Men / 33 Cal Women

Every 4 Min for 3 Rounds: (15-19, 19-23, 23-27)
30 Cal Men, 22 Cal Women

Every 3 Min for 3 Rounds: (27-30, 30-33, 33-36)
23 Cal Men / 15 Cal Women

Every 2 Min for 3 Rounds: (36-38, 38-40, 40-42)
15 Cal Men / 11 Cal Women

Rest 2 Min (42-44)

Sprint 15 Cal Men / 11 Cal Women

Rest 3 Min

Sprint 23 Cal Men / 15 Cal Women

Rest 4 Min

Sprint 30 Cal Men / 22 Cal Women

Score: Time for Final 30/22 Cal Sprint!

COACHES NOTES
Each effort should be a hard, but consistent pace in each section. Increase pace slightly as distance decreases.

Final 3 should be SPRINTS!

18 - Athena Demo

18 - Athena Programs

18 - Athena Customizations

Welcome to Vault 2021 - Road to Olympus!

This is the workout of the day for Monday - but also the EIGHTEENTH workout in the Street Parking Vault Challenge! Perform ANY VERSION (including SHIFT) of this workout and record your score before 2pm PST on Thursday - May 6 to receive credit towards the Vault!

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

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

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: THORACIC SPINE RELEASE, WARM UP FLOW
POST: NECK & SHOULDER RELIEVER, CHEST OPENER

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PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP
PULL UP WARM UP

WORKOUT

2021 VAULT: DUMBBELL ATHENA

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

8 Pull Ups
12 DB Push Press

Rest 1 Minute

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

12 Push Ups
8 Double DB Snatch

Rest 1 Minute

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

8 Pull Ups
12 DB Push Press

Rest 1 Min

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

12 Push Ups
8 Double DB Snatch

So it’s 4 x 4 min AMRAPs

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

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

Score: Total # of Completed Rounds + Any Additional Reps from all AMRAPs COMBINED

Goal: 14-18+ Rounds

COACHES NOTES
For this one, you'll work for 4 minutes - rest 1 minute - work 4 minutes - rest 1 minute - work 4 minutes - rest 1 minute - work 4 minutes. The first and third 4-minute AMRAPs are for as many rounds and reps of 8 pull ups and 12 push press. The second and fourth 4-minute AMRAPs are for as many rounds and reps of 12 push ups and 8 double DB snatches.

You're shooting for 3-5 rounds per 4-minute AMRAP. That means you need to finish each round in 0:50-1:20. Of course, you can customize if you are falling outside of that goal range. There's a TON of pressing in this workout. Be sure to use the drive from your legs as much as possible during the push press and the snatches! For the double DB snatch, if you're struggling with this movement or limited in available weights - you can choose to swap those out for single arm alternating DB snatches!

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

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

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

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

CUSTOMIZATIONS
Single DB Push Press

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

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

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

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

CUSTOMIZATIONS
Single Arm Alternating DB Snatches - Increase the reps to 12 (6 per arm)

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP
PULL UP WARM UP

WORKOUT

2021 VAULT: BARBELL ATHENA

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

8 Pull Ups
12 Push Press

Rest 1 Minute

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

12 Push Ups
8 Power Snatch

Rest 1 Minute

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

8 Pull Ups
12 Push Press

Rest 1 Minute

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

12 Push Ups
8 Power Snatch

So it’s 4 x 4 min AMRAPs

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

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

Score: Total # of Completed Rounds + Any Additional Reps from all AMRAPs COMBINED

Goal: 14-18+ Rounds

COACHES NOTES
For this one, you'll work for 4 minutes - rest 1 minute - work 4 minutes - rest 1 minute - work 4 minutes - rest 1 minute - work 4 minutes. The first and third 4-minute AMRAPs are for as many rounds and reps of 8 pull ups and 12 push press. The second and fourth 4-minute AMRAPs are for as many rounds and reps of 12 push ups and 8 snatches.

You're shooting for 3-5 rounds per 4-minute AMRAP. That means you need to finish each round in 0:50-1:20. Of course, you can customize with fewer reps if you are falling outside of that goal range since it’s a bit tougher to change weight with a sandbag. There's a TON of pressing in this workout. Be sure to use the drive from your legs as much as possible during the push press and the snatches!

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

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

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

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

CUSTOMIZATIONS
Lighter weight

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

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

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

CUSTOMIZATIONS
Plate Ground to Overhead

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP
PULL UP WARM UP

WORKOUT

2021 VAULT: SANDBAG ATHENA

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

8 Pull Ups or Bent Over Slams
12 Sandbag Push Press

Rest 1 Minute

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

12 Push Ups
8 Sandbag Ground to Overhead

Rest 1 Min

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

8 Pull Ups or Bent Over Slams
12 Sandbag Push Press

Rest 1 Minutes

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

12 Push Ups
8 Sandbag Ground to Overhead

So it’s 4 x 4 min AMRAPs

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

Score: Total # of Completed Rounds + Any Additional Reps from all AMRAPs COMBINED

Goal: 14-18+ Rounds

COACHES NOTES
For this one, you'll work for 4 minutes - rest 1 minute - work 4 minutes - rest 1 minute - work 4 minutes - rest 1 minute - work 4 minutes. The first and third 4-minute AMRAPs are for as many rounds and reps of 8 pull ups/bent over slams and 12 push press. The second and fourth 4-minute AMRAPs are for as many rounds and reps of 12 push ups and 8 ground to overhead.

You're shooting for 3-5 rounds per 4-minute AMRAP. That means you need to finish each round in 0:50-1:20. Of course, you can customize if you are falling outside of that goal range. There's a TON of pressing in this workout. Be sure to use the drive from your legs as much as possible during the push press and the ground to overhead!

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

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

- OR -

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

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

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

CUSTOMIZATIONS
Adjust the reps if working with a heavier bag, to fit the movement time window

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

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

CUSTOMIZATIONS
Reduce the reps if working with a heavier bag.

MAMA MODIFICATIONS

Pull Ups

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

Push Up

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

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.

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.

210504_Demo.mp4

210504_Programs.mp4

210504_Cust.mp4

This is the JBJ Tester workout!!!

Reps will vary between the different versions today! Make sure to read through the one you choose thoroughly!

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

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

---

PROGRAM A

PROGRAM A

WARM UP
FULL BODY DYNAMIC WARM UP
PULL UP WARM UP

WORKOUT

16 Min AMRAP (As Many Rounds and Reps As Possible in 16 Minutes)

6 Burpee Box Jump Overs
8 Single-Arm DB Front Rack Alternating Lunge, RIGHT ARM
8 Single-Arm DB Front Rack Alternating Lunge, LEFT ARM
10 V-Ups/Toes to Bar

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

Extra Challenge Men/Women: Increase all movement reps by 4 (10, 12, 12, 14)

Score: Total Number of Completed Rounds + Any Additional Reps

Goal: 8-12 Rounds

COACHES NOTES
The average pace to hit the goal should be 1:30-2:00 per round. Make sure you are keeping the belly tight in the lunges to accommodate the uneven load. Choose a load on the lunges you can complete all 16 reps in a minute or less. If you are doing toes to bar, choose a variation that you can complete 10 reps in 1-3 sets the whole way through. They shouldn't take more than 30-40 seconds. Smooth and steady on the burpee box jump overs, remember to breathe!

BURPEE BOX JUMP OVER
You will place your hands on the ground facing your box. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in.
Make sure when you jump and when you land that the knees do not cave in! Jump or step off of the other side. That = 1 rep.

CUSTOMIZATIONS
Burpee Step Up Over
Burpee Jump Over
Step In/Out Burpee
No Push Up Burpee

SINGLE ARM DUMBBELL FRONT RACK LUNGES
For these lunges, hold one dumbbell resting on the shoulder with the elbow high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step so that your front heel is firmly planted when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 8 you end up doing 4 on each side. Then, switch the DB to the other shoulder and do 8 more lunges.

CUSTOMIZATIONS
Goblet Lunges x 16
Alternating Weighted Step Ups
Single Leg Deadlifts w/1 DB

V-UPS
Lie on your back with arms stretched overhead, shoulders away from ears. Squeeze your legs together. Come into a hollow body position by raising your legs and shoulders a few inches from the floor. Pull your bellybutton down toward the floor until you feel your lower back pressing into it. Raise your chest and legs up high and then toward one another at the same time until you can touch your toes, then lower back to hollow body.

CUSTOMIZATIONS
Tuck Ups
Supine Toe Touches

-OR-

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

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

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

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

PROGRAM B

PROGRAM B

WARM UP
FULL BODY DYNAMIC WARM UP
PULL UP WARM UP

WORKOUT

16 Min AMRAP (As Many Rounds and Reps As Possible in 16 Minutes)

6 Burpee Box Jump Overs
10 Barbell Front Rack Lunges
10 V-Ups/Toes to Bar

Suggested Weight Men: 65-95#
Suggested Weight Women: 45-65#

Extra Challenge Men/Women: Increase all movement reps by 4 (10, 14, 14)

Score: Total Number of Completed Rounds + Any Additional Reps

Goal: 8-12 Rounds

COACHES NOTES
Note that the reps are different for the lunges in this version. The average pace to hit the goal should be 1:30-2:00 per round. Choose a load on the lunges you can complete all 10 reps in less than a minute, unbroken most of the way. If you are doing toes to bar, choose a variation that you can complete 10 reps in 1-3 sets the whole way through. They shouldn't take more than 30-40 seconds. Smooth and steady on the burpee box jump overs, remember to breathe!

BURPEE BOX JUMP OVER
You will place your hands on the ground facing your box. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in.
Make sure when you jump and when you land that the knees do not cave in! Jump or step off of the other side. That = 1 rep.

CUSTOMIZATIONS
Burpee Step Up Over
Burpee Jump Over
Step In/Out Burpee
No Push Up Burpee

BARBELL FRONT RACK LUNGES
Make sure the bar is resting on the shoulders with a loose fingertip grip and elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step so that your front heel is firmly planted when the back knee GENTLY touches the ground. Stand all the way up between reps and alternate legs with each lunge. So for each set of 10 you end up doing 5 on each side.

CUSTOMIZATIONS
Plate to Chest Lunges
Front Rack Step Ups
Go lighter

V-UPS
Lie on your back with arms stretched overhead, shoulders away from ears. Squeeze your legs together. Come into a hollow body position by raising your legs and shoulders a few inches from the floor. Pull your bellybutton down toward the floor until you feel your lower back pressing into it. Raise your chest and legs up high and then toward one another at the same time until you can touch your toes, then lower back to hollow body.

CUSTOMIZATIONS
Tuck Ups
Supine Toe Touches

-OR-

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

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

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

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

PROGRAM C

PROGRAM C

WARM UP
FULL BODY DYNAMIC WARM UP
PULL UP WARM UP

WORKOUT

16 Min AMRAP (As Many Rounds and Reps As Possible in 16 Minutes)

6 Burpee Box Jump Overs
8 Right Shoulder Racked Alternating Sandbag Lunge
8 Left Shoulder Racked Alternating Sandbag Lunge
10 V-Ups / Supine Sandbag Toe Touches / Toes to Bar

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

Extra Challenge Men/Women: Increase all movement reps by 4 (10, 12, 12, 14)

Score: Total Number of Completed Rounds + Any Additional Reps

Goal: 8-12 Rounds

COACHES NOTES
The average pace to hit the goal should be 1:30-2:00 per round. Make sure you are keeping the belly tight in the lunges to accommodate the uneven load. Consider lowering the reps to 12 (6 per shoulder) if you are working with a heavier bag and they are going to be really broken up. Lunges should take a minute or less. If you are doing toes to bar, choose a variation that you can complete 10 reps in 1-3 sets the whole way through. They shouldn't take more than 30-40 seconds. Smooth and steady on the burpee box jump overs, remember to breathe!

BURPEE BOX JUMP OVER
You will place your hands on the ground facing your box. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in.
Make sure when you jump and when you land that the knees do not cave in! Jump or step off of the other side. That = 1 rep.

CUSTOMIZATIONS
Burpee Step Up Over
Burpee Jump Over
Step In/Out Burpee
No Push Up Burpee

SINGLE SHOULDER RACKED SANDBAG LUNGES
For these lunges, hold the bag on the shoulder. Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step so that your front heel is firmly planted when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 8 you end up doing 4 on each side. Then, switch the bag to the other shoulder and do 8 more lunges.

CUSTOMIZATIONS
Sandbag Front Rack Lunges x 16
Alternating Weighted Step Ups

V-UPS
Lie on your back with arms stretched overhead, shoulders away from ears. Squeeze your legs together. Come into a hollow body position by raising your legs and shoulders a few inches from the floor. Pull your bellybutton down toward the floor until you feel your lower back pressing into it. Raise your chest and legs up high and then toward one another at the same time until you can touch your toes, then lower back to hollow body.

CUSTOMIZATIONS
Tuck Ups
Supine Toe Touches

-OR-

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

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

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

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

MAMA MODIFICATIONS

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

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.

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.

Toes to Bar

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

Alt V-Up

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

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)

210505_Demo.mp4

210505_Programs.mp4

210505_Cust.mp4

#blamealex

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

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, COUCH STRETCH
POST: HIPS 2.0, QUADS/IT BAND

---

PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

Every 5 Minutes for 20 Minutes (4 Rounds)

25 DB Power Cleans
50 Air Squats

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

Extra Challenge Men: 50# DBs - and/or - Every 4 Min for 16 Min
Extra Challenge Women: 35# DBs - and/or - Every 4 Min for 16 Min

Score: Slowest Round ONLY

Goal: 2:30-4:00

COACHES NOTES
Make sure you set yourself up for at least a minute of rest each round. Choose a load on the power cleans you can complete the 25 reps in 2-4 sets the whole way. With short breaks in between the sets, they should take less than 2 minutes. Air squats are air squats, they are going to burn! Make sure you don't get sloppy. Break them up into 2-5 sets depending on your tolerance for high reps of this movement.

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

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

CUSTOMIZATION
Go Lighter
Hang Power Clean

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

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP

WORKOUT

Every 5 Minutes for 20 Minutes (4 Rounds)

25 Barbell Power Cleans
50 Air Squats

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

Extra Challenge Men: 115-135# - and/or - Every 4 Min for 16 Min
Extra Challenge Women: 75-85# - and/or - Every 4 Min for 16 Min

Score: Slowest Round ONLY

Goal: 2:30-4:00

COACHES NOTES
Make sure you set yourself up for at least a minute of rest each round. Choose a load on the power cleans you can complete the 25 reps in 2-4 sets the whole way. With short breaks in between the sets, they should take less than 2 minutes. Air squats are air squats, they are going to burn! Make sure you don't get sloppy. Break them up into 2-5 sets depending on your tolerance for high reps of this movement.

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

CUSTOMIZATIONS
Go lighter
Hang Power Clean

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

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

Every 5 Minutes for 20 Minutes (4 Rounds)

25 Sandbag Power Cleans
50 Air Squats

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

Extra Challenge Men/Women: Every 4 Min for 16 Min

Score: Slowest Round ONLY

Goal: 2:30-4:00

COACHES NOTES
Make sure you set yourself up for at least a minute of rest each round. The power cleans should take less than 2 minutes. If you are working with a heavier bag, you may need to reduce the reps to maintain the goal pace. If you have a heavy D Ball, try 15 over the shoulders each round instead of the power cleans! Air squats are air squats, they are going to burn! Make sure you don't get sloppy. Break them up into 2-5 sets depending on your tolerance for high reps of this movement.

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

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

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

MAMA MODIFICATIONS

Power Clean

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

Hang Clean

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

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.

210506_Demo.mp4

210506_Programs.mp4

210506_Cust.mp4

Reps will vary between the different versions today! Make sure to read through the one you choose thoroughly!

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, QUADS/IT BAND
POST: CHEST OPENER, POSTERIOR CHAIN RELEASE

---

PROGRAM A

PROGRAM A

WARM UP
RUNNING WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

15 Push Up + Renegade Row
400m Run
15 Push Up + Renegade Row
400m Run

Rest 3 Minutes

15 Push Up + Renegade Row
400m Run
15 Push Up + Renegade Row
400m Run

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

Extra Challenge Men/Women: Increase Push Up + Renegade Row reps to 20

Score: Total Time (including rest)

Goal: 15-20 Minutes

COACHES NOTES
This workout is 4 rounds but you get a nice 3 minute break in the middle of it. Shoot for 3:00-4:00 per round. Choose a load on the renegade rows that you can complete 15 reps in at most 3 sets the whole way through. Because you get a nice long break in the middle, try to really push the pace on the runs!

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 + Lateral Sandbag/DB drag
Push Up + Taps
Knee Push Up + Plank Rows

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

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

PROGRAM B

PROGRAM B

WARM UP
RUNNING WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

20 Push Ups
15 Supine Rows
400m Run
20 Push Ups
15 Supine Rows
400m Run

Rest 3 Minutes

20 Push Ups
15 Supine Rows
400m Run
20 Push Ups
15 Supine Rows
400m Run

No weight needed today!

Extra Challenge: Increase push up reps to 25 and supine row reps to 20!

Score: Total Time (including rest)

Goal: 15-20 Minutes

COACHES NOTES
This workout is 4 rounds but you get a nice 3 minute break in the middle of it. Shoot for 3:00-4:15 per round. Choose a variation on the push ups that you can complete 20 reps in not more than 4 sets each time, they shouldn't take more than a minute. For the supine rows, 15 reps should be completed in 1-3 sets the whole way. Because you get a nice long break in the middle, try to really push the pace on the runs!

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

SUPINE ROW
Set the bar in the rack low enough that you'll be at a challenging angle, ideally your body is close to horizontal when your arms are extended. Position yourself under the bar with arms straight, shoulders slightly behind the bar. Keep a rigid body position with knees, hips and shoulders in a straight line. Pull your body up to make chest contact with the bar and lower back to straight arms.

CUSTOMIZATIONS
Change body angle/bend the knees
Ring/TRX Rows
Bent Over Rows

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

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

PROGRAM C

PROGRAM C

WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

15 Push Up + Renegade Rows
Row 36 Cal (Men) / 26 Cal (Women)
or
Bike 30 Cal (Men) / 22 Cal Women

15 Push Up + Renegade Rows
Row 36 / 26 Cal
or
Bike 30 / 22 Cal

Rest 3 Minutes between

15 Push Up + Renegade Rows
Row 36 Cal (Men) / 26 Cal (Women)
or
Bike 30 Cal (Men) / 22 Cal Women

15 Push Up + Renegade Rows
Row 36 / 26 Cal
or
Bike 30 / 22 Cal

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

Extra Challenge Men/Women: Increase Push Up + Renegade Row reps to 20

Score: Total Time (including rest)

Goal: 15-20 Minutes

COACHES NOTES
This workout is 4 rounds but you get a nice 3 minute break in the middle of it. Shoot for 3:00-4:00 per round. Choose a load on the renegade rows that you can complete 15 reps in at most 3 sets the whole way through. Because you get a nice long break in the middle, try to really push the pace on the bike/row.

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 + Lateral Sandbag/DB drag
Push Up + Taps
Knee Push Up + Plank Rows

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

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.

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.

210507_Demo.mp4

210507_PRograms.mp4

210507_Cust.mp4

Reps vary between versions for this workout so be sure to read through carefully!

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

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, PIGEON STRETCH
POST: SCIATICA/PIRIFORMIS, CALVES/ANKLES

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PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

7 Rounds

7 Goblet Atlas Lunge
14 Eye Level KB/DB Swing
28 DB Hop Overs / Double Unders

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

Extra Challenge Men: 60-70# DB/KB
Extra Challenge Women: 40-55# DB/KB

Score: Time

Goal: 12-18 Minutes

COACHES NOTES
The Atlas lunges are a big movement, make sure you aren't breaking in the middle of a rep. You'll want to choose a load that you can complete all 7 reps in about a minute each time, in 1-2 sets. These are going to be the most physically demanding part of the workout. The swings and hop overs/double unders are going to be the most demanding for your engine. Choose a weight on the swings you can go unbroken most if not all the way. Stay relaxed on whatever jumping option you choose! Each round should take about 1:40-2:30.

GOBLET ATLAS LUNGE
One Goblet Atlas Lunge = Goblet Lunge Left + Goblet Lunge Right + Goblet Squat

Make sure the dumbbell or kettlebell is at the chest! 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 DB/KB still at the chest. 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 Goblet Squat
Unweighted Lungester

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

CUSTOMIZATION
KB/DB Sumo Deadlifts

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

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

CUSTOMIZATIONS
Skip Overs
Line Hops

--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 35 seconds each time.

CUSTOMIZATIONS
Lower Reps
Single Unders (Double the reps)

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP

WORKOUT

7 Rounds

7 Plate Hug Atlas Lunge
14 Eye Level KB/DB Swing - or - Plate Ground to Overhead
28 DB Hop Overs / Double Unders / Plate Up and Overs

Suggested Weight Men: 45# Plate / 40-55# DB/KB
Suggested Weight Women: 25# Plate / 20-35# DB/KB

Extra Challenge Men: 60-70# DB/KB for swings
Extra Challenge Women: 40-55# DB/KB for swings

Score: Time

Goal: 12-18 Minutes

COACHES NOTES
The Atlas lunges are a big movement, make sure you aren't breaking in the middle of a rep. You'll want to choose a load that you can complete all 7 reps in about a minute each time, in 1-2 sets. These are going to be the most physically demanding part of the workout. The swings and hop overs/double unders are going to be the most demanding for your engine. Choose a weight on the swings you can go unbroken most if not all the way. Stay relaxed on whatever jumping option you choose! Each round should take about 1:40-2:30.

PLATE HUG ATLAS LUNGE
One Plate Hug Atlas Lunge = Plate Hug Lunge Left + Plate Hug Lunge Right + Plate Hug Squat

Hug a plate to your chest. 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 plate hug 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 Plate Hug Squat
Unweighted Lungester

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

CUSTOMIZATION
KB/DB Sumo Deadlifts

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

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

CUSTOMIZATIONS
Skip Overs
Line Hops

--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 35 seconds each time.

CUSTOMIZATIONS
Lower Reps
Single Unders (Double the reps)

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

7 Rounds

7 Sandbag Bear Hug Atlas Lunge
10 Alternating Sandbag Hang to Shoulder
28 SB Hop Overs / Double Unders

**Can also do the KB/DB Swings option seen in Program A with this version - if you do, go with 14 reps!

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

Score: Time

Goal: 12-18 Minutes

COACHES NOTES
The Atlas lunges are a big movement, make sure you aren't breaking in the middle of a rep. You'll want to complete all 7 reps in about a minute each time, in 1-2 sets. Drop the reps to 5 each round if you are working with a heavier bag. The hang to shoulders are going to feel a bit awkward at first but try to find a rhythm and grip that allows you to use your hips to generate the power. Again, drop the reps if you are working with a heavier bag. Stay relaxed on whatever jumping option you choose! Each round should take about 1:40-2:30.

SANDBAG BEAR HUG ATLAS LUNGE
One Atlas Lunge = Bear Hug Lunge Left + Bear Hug Lunge Right + Bear Hug Squat

Hug the bag to your chest. 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 bear hug 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
Reduce reps
2 Alternating Step Ups + 1 Bear Hug Squat
Unweighted Lungester

ALTERNATING SANDBAG HANG TO SHOULDER
Start at the top of a deadlift holding the bag longways between the legs by the narrow handles. 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. Guide the bag onto one shoulder. Send your butt back and keep your belly tight as you lower back down to the starting position and repeat to the other shoulder. Each time the bag touches your shoulder is 1 rep.

CUSTOMIZATIONS
Adjust reps to fit movement goal window
Ground to Shoulder
Hang to High Pull

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 35 seconds each time.

CUSTOMIZATIONS
Lower Reps
Single Unders (Double the reps)

MAMA MODIFICATIONS

Lunge

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

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

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.

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.

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.

210508_Demo.mp4

210508_Program.mp4

210508_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): BUTTS & GUTS
  SWAP(skip the main workout and do one of these instead): ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, SPINE STRENGTHENING
POST: SHOULDERS FLOW, DECOMPRESSION SEQUENCE

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PROGRAM A

PROGRAM A

WARM UP
UPPER BODY DUMBBELL WARM UP

WORKOUT

200 Meter DB/KB Farmer Carry
30 Alternating Shoulder Press
30 Burpees
200 Meter DB/KB Farmer Carry
20 Alternating Shoulder Press
20 Burpees
200 Meter DB/KB Farmer Carry
10 Alternating Shoulder Press
10 Burpees

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

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

Score: Time

Goal: 10-15 Minutes

COACHES NOTES
Break up the carry early but keep the breaks just long enough to shake out your hands, take a deep breath or two then get right back to it. Each carry should take no longer than 2 minutes so consider customizing if you're falling outside of that timeframe! Choose a weight on the alternating presses that you can complete 20-30 reps of within a minute. Do your best to resist shifting or twisting your hips as you complete the presses! For the burpees, you'll want to choose a variation that allows you to get through 12-20 reps in a minute.

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

For 200m, it should take about two minutes. If it's much slower or you are breaking a lot, go to a single dumbbell and switch hands at the halfway point.

CUSTOMIZATIONS
Single DB Farmer Carry (Switch at 100m)
Farmer Carry March
Low Farmer Carry Step Ups

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

CUSTOMIZATION
Single DB held in both hands

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
Elevated Burpee
No Push Up Burpee

PROGRAM B

PROGRAM B

WARM UP
UPPER BODY BARBELL WARM UP

WORKOUT

200 Meter Front Rack Carry
20 Barbell Shoulder Press
30 Burpees
200 Meter Front Rack Carry
15 Barbell Shoulder Press
20 Burpees
200 Meter Front Rack Carry
10 Barbell Shoulder Press
10 Burpees

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

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

Score: Time

Goal: 10-15 Minutes

COACHES NOTES
Break up the carry early but keep the breaks just long enough to shake out your arms, take a deep breath or two then get right back to it. Each carry should take no longer than 2 minutes so consider customizing if you're falling outside of that timeframe! Choose a weight on the presses that you can complete 14-20 reps of within a minute. Do your best to resist letting your hips shift forward while you complete the presses! For the burpees, you'll want to choose a variation that allows you to get through 12-20 reps in a minute.

FRONT RACK CARRY
Make sure the bar is resting on the shoulders with a loose fingertip grip and elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! Take rest rather than allowing yourself to fall into a bad position.

For 200m, it should take about two minutes. If it's much slower or you are breaking a lot, reduce weight or go to a back rack carry.

CUSTOMIZATIONS
Lighter weight
Back Rack Carry

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

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

CUSTOMIZATION
Go lighter

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
Elevated Burpee
No Push Up Burpee

PROGRAM C

PROGRAM C

WARM UP
SANDBAG UPPER BODY WARM UP

WORKOUT

200 Meter Sandbag Suitcase Carry (100 Right Arm + 100 Left Arm)
30 Sandbag Shoulder Press
30 Burpees
200 Meter Sandbag Suitcase Carry (100 Right Arm + 100 Left Arm)
20 Sandbag Shoulder Press
20 Burpees
200 Meter Sandbag Suitcase Carry (100 Right Arm + 100 Left Arm)
10 Sandbag Shoulder Press
10 Burpees

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

Score: Time

Goal: 10-15 Minutes

COACHES NOTES
Break up the carry early but keep the breaks just long enough to shake out your working arm, take a deep breath or two then get right back to it. Each carry should take no longer than 2 minutes so consider customizing if you're falling outside of that timeframe! Choose a weight on the presses that you can complete 20-30 reps of within a minute. Do your best to resist letting your hips shift forward while you complete the presses! For the burpees, you'll want to choose a variation that allows you to get through 12-20 reps in a minute.

SANDBAG SUITCASE CARRY
Start holding the sandbag in one hand at your side like a suitcase. Keep the chest up and resist the urge to lean away from the bag. Keep the belly tight! Take rest rather than allowing yourself to fall into a bad position.

For 200m, it should take about two minutes. If it's much slower or you are breaking a lot, go to a bear hug or back rack carry.

CUSTOMIZATIONS
Bear Hug Carry
Back Rack Carry

SANDBAG SHOULDER PRESS
Start with sandbag on one shoulder or on biceps with elbows high. Feet are hip to shoulder width apart. Squeeze your butt, your quads and your belly. Keep your chest up, ribcage down. Press the bag straight up. Pull your face out of the way to clear a path. Finish with arms locked out overhead, biceps by the ears.

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

CUSTOMIZATIONS
Reduce reps

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
Elevated Burpee
No Push Up Burpee

TEAM VERSION

TEAM VERSION

WARM UP
UPPER BODY DUMBBELL WARM UP

WORKOUT

3 Rounds

Partner 1:
200 Meter DB/KB Farmer Carry

Partner 2:
20 Alternating Shoulder Press
Max Burpees

SWITCH

Partner 1:
20 Alternating Shoulder Press
Max Burpees

Partner 2:
200 Meter DB/KB Farmer Carry

*All of that is one round. So you'll each carry, press, and do burpees 3 times.

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

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

Score: Total Reps of Burpees from BOTH Partners

Goal: 90-150 Reps

COACHES NOTES
Break up the carry early but keep the breaks just long enough to shake out your hands, take a deep breath or two then get right back to it. Each carry should take no longer than 2 minutes so consider customizing if you're falling outside of that timeframe! Choose a weight on the alternating presses that allows you to get those 20 reps done in 0:40-1:00. Do your best to resist shifting or twisting your hips as you complete the presses! For the burpees, you'll want to choose a variation that allows you to get through 15-25 reps each round (30-50 combined with your partner!)

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

For 200m, it should take about two minutes. If it's much slower or you are breaking a lot, go to a single dumbbell and switch hands at the halfway point.

CUSTOMIZATIONS
Single DB Farmer Carry (Switch at 100m)
Farmer Carry March
Low Farmer Carry Step Ups

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

CUSTOMIZATION
Single DB held in both hands

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
Elevated Burpee
No Push Up Burpee

MAMA MODIFICATIONS

Farmer Carry

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

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.

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

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

Every 2 Minutes x 24 Minutes (6 Rounds of both A & B)

A (Min 0-2):
12 Single DB Back Rack Good Mornings
12 Single DB Back Rack Step Ups w/ Slow Lower

B (Min 2-4):
9 - 1/4 Get Ups w/ 2-sec Pause at Top, R
9 - 1/4 Get Ups w/ 2-sec Pause at Top, L

Score: Weight Used for Good Mornings/Step Ups

COACHES NOTES
So the way this one works is you'll complete the good mornings and the step ups within the same 2-minute window. Rest any time that you have remaining after completing the 12 and 12. Then, when the clock hits 2:00, you'll do the 1/4 get ups. Rest any time you have left until 4:00. Then alternate back and forth in that same pattern until 24:00.

There should be plenty of time to get this work done so we want you guys to really take your time to move well and with control.

If for some reason the single DB back rack is unsafe or too uncomfortable, you can swap the good mornings for stiff leg deadlifts and change to a goblet hold for the step ups!

SINGLE DB BACK RACK GOOD MORNING
You will start with the dumbbell resting on your back (one head on either side of your neck) and your feet hip-width apart. Hinge at the hip and reach the butt back as the chest comes forward. Allow a SLIGHT bend in the knee. Goal is to get to 90 degrees if flexibility in the hamstrings allows for it (do not go that far if your back starts to round). Squeeze the cheeks to stand up.

SINGLE DB BACK RACK STEP UP W/ SLOW LOWER
You will start with the dumbbell resting on your back (one head on either side of your neck) and facing your box or step. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. Stand up all the way at the top of the box and make sure both feet are planted. Then, on the same leg that you stepped up with, lower yourself back down under slow control. Make sure you choose a weight and a height that you are comfortable stepping up AND down.

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.

MAMA MODIFICATIONS

1/4 Get Ups

If you're pregnant or in the rehab stage of postpartum feel free to sub DB Windmills, Waiter Walks, Palloff Press, Banded Wood Chop, Side Plank Step Through, Functional Progression 2, The Rolling Transition from FP 1 to FP 2, or Shin Box to Lunge.

DB Step Ups

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

Good Mornings

This can be such a great movement for mamas! Focus on good posture, breathing mechanics, and midline stability. Feel free to use a band, lighter weight, or no weight at all.

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

2 Rounds

25 Back Squat
200m Run
25 Sumo Deadlift High Pull
200m Run
25 Push Press
200m Run
25 Back Squat

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

Goal: 16-22 Minutes

COACHES NOTES
When I wrote this workout, the idea was for all the movements to be unbroken. So, if you are looking for an extra challenge, give that a shot. Otherwise, shoot for 1-2 sets for all movements while still pushing it on the runs. You don't have to do the movements fast but we want big sets and a good amount of time under tension today!

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

CUSTOMIZATIONS
Adjust the reps to fit the movement time window.
Sandbag Front Squats

200M RUN
You're working with a minute or less. Shorten the distance as needed to fit the time window.

CUSTOMIZATIONS
1 minute of:
Double/Single Unders
Sandbag Hop Overs
Sandbag Shuffle
Sandbag Toe Taps

SANDBAG SUMO DEADLIFT HIGH PULL
The bag will start on the ground. You will have feet wide and the hands narrow - inside the legs with heels down, a bend in the knees, straight arms, driving the knees OUT, chest up and over the bag, back flat.

To start the movement you will think LEGS - SHOULDERS - ARMS. So stand hard and fast driving through the heels, keeping the back flat, arms straight and bag close. Then SHRUG the shoulders. Finally pull the bag UP the body with the elbows going high and outside - like you are zipping up your jacket. The elbows should not go higher than the shoulders, and the elbows should stay above the bag at all times.

To return think ARMS - SHOULDERS - HIPS - KNEES. Keep the bar close to the body. Keep the chest up and heels down as you place the bar down!

CUSTOMIZATIONS
15 Sandbag Over the Shoulders

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

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

CUSTOMIZATIONS
Adjust the reps if working with a heavier bag, to fit the movement time window.

Shoulder to Shoulder Push Press

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

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

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

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WARM UP
GENERAL BARBELL WARM UP

WORKOUT

Every Other Minute for 10 Minutes:

7 Deadlifts

(This is 5 sets total - should not include warm up sets)

COACHES NOTES
Use the same load for all five sets, spend at least 10 minutes building up to your working weight which should be heavy but not so heavy that form deteriorates in the final sets.

Rest 3 Min Before Part 2!

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

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

Every Other Minute for 8 Minutes:

8 Bench Press

(4 sets total - should not include warm up sets)

COACHES NOTES
Use the same load for all four sets, spend at least 10 minutes building up to your working weight which should be heavy but not so heavy that form deteriorates in the final sets - especially if you don't have a spotter!!!

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.

Fun Finisher:

AMRAP 6 MIN
(As many rounds and reps as possible in 6 minutes)

6 Russian Kettlebell Swings
6 Deficit Push Ups

Suggested Weight Men: 50ish lbs DB/KB
Suggested Weight Women: 35ish lbs DB/KB

Score: Total Rounds + Any Additional Reps

COACHES NOTES
There is really nowhere to hide in this one because the reps are so low. Pick a pace, load, and push up version that allows you to move continuously for 6 minutes.

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

For the push up we are looking for a 3-6" deficit. Keep 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.

To maintain these good positions throughout, you may need to go from the knees or elevate your hands.

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

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

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WARM UP
GYMNASTICS PRESS WARM UP
GYMNASTICS PULL WARM UP

WORKOUT

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

3-5 Pull Ups
1-3 Muscle Ups

**If you are a pull up and muscle up ninja - you may choose to make this into a 7 Min AMRAP:

5 Pull Ups
2 Muscle Ups

Ring/Bar

Scoring: If you do the EMOM Version put how many pull ups you did each min in the "rounds" box and how many muscle ups (or scale) you did in each min in "reps" box.

If you did the AMRAP option - score it as a regular AMRAP and put in comments you did it that way.

Also put in comments how you performed each movement.

SEE OPTIONS BELOW!

COACHES NOTES
LOTS of options for this one. They are listed most difficult to least difficult. All options can be done on bar or rings.

Pick style and rep numbers that challenge you but you can maintain - or at least you think you can.

3-5 Strict Pull Ups into 1-3 Strict Muscle Ups

3-5 Strict Pull Ups into 1-3 Kipping Muscle Ups

3-5 Kipping Pull Ups into 1-3 Kipping Muscle Ups

3-5 Strict Pull Ups into 1-3 Jumping or Banded Muscle Ups

3-5 Banded or Jumping Pull Ups into 1-3 Banded or Jumping Muscle Ups

3-5 Banded or Jumping Pull Ups with 1-3 Muscle Up Transitions with feet on floor or on box.

3-5 Ring Rows with 1-3 Muscle Up Transitions with feet on floor or box.

If you need to come off of the bar and move spots because for one part you are using a band or box and the other you aren't that is fine! Just keep all of the movements within the minute.

Dip Practice

20 Reps for QUALITY (not for time)

3 Second Lower
3 Second Hold at Bottom
Jump or Press Out

Focus on keeping elbows back and if using rings keep them close.

Bottom is shoulder lower than the elbow at the bottom.

No Score.

So for each rep you will start at the top of the dip locked out. You will lower by allowing the shoulder to come forward and the elbows to go back (not OUT). Keep the forearm and bicep as tight to the body as possible.

You will take a 3 second count to lower. Once the shoulder is lower than the elbow in the bottom you will hold for 3 seconds.

If you CAN - press out. If not - no worries. Use your legs to help you press out and back to the top.

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

Shoot Throughs

COACHES NOTES
For the shoot throughs the higher your set up is the less difficult it is.

You can do these on parallettes or between 2 chairs or 2 boxes. We often will even use 2 stacks of plates.

You will start in the top of a push up position with one hand on each box or paralette. Body is straight, arms are straight, belly is tight.

You will pick up the knees high to the chest and swing through the boxes or paralettes on straight arms.

Once through you will rapidly open the hips and kick the legs straight so that in the front your body is in one straight line in front or your arms and hands.

To come back you will tuck the knees again and swing through straight arms to come back to that push up position.

There and back is one rep.

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

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

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

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WARM UP
UPPER BODY DUMBBELL WARM UP

WORKOUT

PART 1

4 Round Superset
(rest 30 seconds to 1 minute between movements)

10-12 Barbell Bent Over Row
10-12 DB Bench Press
10-12 Pull Ups
8-10 Ring Dips - OR - Feet-Elevated Parallette Dips

Rest 3 minutes before PART 2

Score: Weight used for Barbell Row/Bench Press

COACHES NOTES
Should take less than 40 minutes but less than 30 is probably moving too fast. Superset is 4 rounds of the first 4 movements, THEN 3 minute rest before starting Part 2.

Movements should be slow and controlled with a 1 second pause on both ends. You can move faster during the push up/ring row finisher!

For the bent row, keep the elbows tight and bring the bar to just below the chest. 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!

For the dumbbell bench press, choose a weight that you can definitely get 10 reps. You may sub barbell bench if you do not have appropriate dumbbells.

We recommend strict pull ups for this one so use a band if you need to but control the descent and be sure to avoid the bounce out of the bottom.

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

Keep your elbows in tight and shoulders slightly in front of your hands for the dips. Choose a variation that you can get the reps for each set, adjust on the fly if you need to.

PART 2

8 Min - Alternating Tabata

Push Ups
Ring Rows

COACHES NOTES
Tabata is max effort, whatever you got left in the tank, use it! This will be:
20 seconds max Push Ups / 10 seconds rest
:20 max Ring Rows / :10 rest
:20 max Push Ups / :10 rest
:20 max Ring Rows / :10 rest
...
Keep going for 8 minutes at which point you've done 8 rounds of each movement.

For the push up we want to see a rigid body position. 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. Go from the knees or do elevated to avoid going to failure.

Keep your body tight in the ring rows just the same as with your push ups. No sagging or thrusting.