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

Part 1:

4 Sets

8-10 Arnold Press

For the Arnold presses start standing with your dumbbells at chin level, palms facing you. As you press overhead, rotate your arms so your palms face out at the top. Keep your chest up but belly tight to avoid arching your back.

Part 2:

3 Round Superset

(rest 30 sec between movements)

30 Seconds 90 Degree Waiter Walks, Per Arm
5 Lat to Front Raise Complex
10-12 90 degree Lat Raise
10 Single Arm Rev. Fly, Per Arm

1 rep of Lat to Front Raise complex = Lat Raise to Front, Lower, then Front Raise to Lat, lower.
Movements are slow and controlled. Pause 1 second on both ends.

Score: Weight Used for Lat Raise Complex

Put info for others in comments

Goal: Good movement

Waiter walks you will hold one DB in one hand in front of you with elbow at shoulder level and 90 degrees so your forearm is vertical. Stand up straight and walk slow. After 30 seconds, switch to the other arm.

For the lat to front raise, arms are straight the whole time. Raise your arms out to a T, then keep the DBs at shoulder level as you bring them together in front of you. Lower them down to your waist, then raise them up in front of you to shoulder height. Then, take them back out wide to a T and lower them back down to your side. That is 1 rep!

For the 90 degree lat raise, start with elbows along side your body, arms bent to 90 degrees. Keep this angle of your arms and raise your elbows out to the sides up to shoulder level then back down.

Single arm reverse fly, plant one hand and one knee on a bench, facing down. Opposite arm starts hanging straight down, elbow very slightly bent. Raise the DB out to the side so almost shoulder height. Keep the DB in line with the shoulder, arm 90 degrees to the body. Press you planted hand down hard and keep your belly super tight!

Street Parking OLY is posted once a week - on Sunday. These workouts are for those interested in adding in some additional work going heavy and working technique in the Olympic lifts. Add this in wherever makes sense for your schedule.

We typically suggest doing this workout BEFORE the regular programmed workout that day if doing both in one session. You can find suggestions on which days each week it will fit in best on the descriptions in Program A, B, and C on Wodify and the Members Only Website!

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WARM UP
SNATCH WARM UP

WORKOUT

PART 1

Perform the following complex every other minute on the minute for 10 minutes: (5 Total Sets)

1 Hang Power Snatch
1 Overhead Squat
1 Hang Squat Snatch

Rest as needed before Part 2

COACHES NOTES
All sets should be challenging but you should not be concerned about failing any reps. Be sure to warm up before you start counting your sets. You can build across or stay at the same weight. If you choose to build - again - don't exceed a weight that you're confident you won't miss.

Stand up all the way out of the power snatch before descending into the overhead squat.

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

(See part 2 for Overhead Squat description)

For the 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.

PART 2:

Overhead Squat
3 x 15

COACHES NOTES
15 Reps is a lot of time under the bar so this should be pretty light.

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.

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

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

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RUN VERSION

WARM UP
RUNNING WARM UP

WORKOUT

Run 5k

- OR -

25 Minute Max Distance Run

COACHES NOTES
Only go with the max distance effort if you're unable to complete 5k meters in 25 minutes.

If you go with max distance, log 25:00 as your time then note how far you got in the comments!

ROW VERSION

Row 5k

- OR -

25 Minute Max Distance Row

COACHES NOTES
Only go with the max distance effort if you're unable to complete 5k meters in 25 minutes.

If you go with max distance, log 25:00 as your time then note how far you got in the comments!

BIKE VERSION

Bike 300/200 Cals

- OR -

25 Min Max Calorie Bike

COACHES NOTES
Only go with the max calorie effort if you're unable to complete 300/200 calories in 25 minutes.

If you go with max calories, log 25:00 as your time then note how many you got in the comments!

20 - Artemis Demo

20 - Artemis Programs

20 - Artemis Customizations

This workout was programmed on 07/24/2020!

Welcome to Vault 2021 - Road to Olympus!

This is the workout of the day for Monday - but also the TWENTIETH 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 20 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-OLY
  POST(best after the main workout): BUTTS & GUTS
  SWAP(skip the main workout and do one of these instead): SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, COUCH STRETCH
POST: HIPS 2.0, GENTLE UPPER BODY RECOVERY

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PROGRAM A

PROGRAM A

WARM UP
SHOULDER WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

2021 VAULT: DUMBBELL ARTEMIS

30 DB Shoulder Press
15 DB Bear Complex Reps
30 Push Up + Tap + Tap
15 DB Bear Complex Reps
30 Push Ups
15 DB Bear Complex Reps

Bear Complex with Dumbbells is actually just a Squat Clean Thruster + Thruster (or 1 Power Clean + 2 Thrusters)

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

Extra Challenge Men: 50# DBs / 40 of each pressing movement + 20 Bear Complex each time
Extra Challenge Women: 35# DBs / 40 of each pressing movement + 20 Bear Complex each time

Score: Total Time

Goal: 12-18 Min

COACHES NOTES
Holy shoulders!!! Choose a weight for the shoulder (strict) press that allows you to do at least 5-7 reps at a time. That goes for the push up + taps and push ups, as well. You should choose customizations for those that allow you to do 5-7 reps at a time, at least for the first 15-20 reps of the movement. For the bear complex, choose a weight that you can do 3-5 reps at a time, especially because you can't drop dumbbells like you can drop a bar or a bag. It'll be tough but holding onto the dumbbells for a few reps will be your most efficient option.

SHOULDER PRESS
Set up for the shoulder press 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.

CUSTOMIZATION
Single DB held in both hands

DUMBBELL BEAR COMPLEX
For this complex, you have a few options:
- Squat Clean Thruster
- Thruster

OR

You can do:
- Power Clean
- DB Squat
- Push Press or Jerk
- DB Squat
- Push Press or Jerk

OR some combination of the two.

Do not RUSH through these reps. Get set up well for the clean. Keep the back flat and focus on a great clean (either version).

If you are doing a thruster, make sure the dumbbells are on the shoulders, heels are down, knees are out. Feed the press with the drive from the legs. Lower the dumbbells back to the shoulders.

Reach the butt back and down, keep the heels down and chest up. Feed the press with the leg drive for this thruster or push press/jerk too!

CUSTOMIZATION
Single DB Bear Complex

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

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

1 Rep = Push Up + Tap Right + Tap Left

CUSTOMIZATIONS
Knee Push Up + Plank Shoulder Taps
Elevated Push Up + Taps

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

PROGRAM B

PROGRAM B

WARM UP
SHOULDER WARM UP
GENERAL BARBELL WARM UP

WORKOUT

2021 VAULT: BARBELL ARTEMIS

30 Shoulder Press
15 Bear Complex Reps
30 Push Up + Tap + Tap
15 Bear Complex Reps
30 Push Ups
15 Bear Complex Reps

Barbell Bear Complex = Power Clean + Front Squat into a Thruster + Back Squat into a Thruster

Using a squat clean thruster instead of a power clean + thruster is also ok.

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

Extra Challenge Men: 95-115# / 40 of each pressing movement + 20 Bear Complex each time
Extra Challenge Women: 65-75# / 40 of each pressing movement + 20 Bear Complex each time

Score: Total Time

Goal: 12-18 Min

COACHES NOTES
Holy shoulders!!! Choose a weight for the shoulder (strict) press that allows you to do at least 5-7 reps at a time. That goes for the push up + taps and push ups, as well. You should choose customizations for those that allow you to do 5-7 reps at a time, at least for the first 15-20 reps of the movement. For the bear complex, choose a weight that you COULD do 3-5 reps at a time with but know that it's OK to do these in singles (do one rep then drop the bar before the next rep). Do your best to find a steady pace and continuously chip away at those bear complex reps.

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

BARBELL BEAR COMPLEX
For this complex, you have a few options:
- Squat Clean Thruster
- Back Rack Thruster

OR

You can do:
- Power Clean
- Front Squat
- Push Press or Jerk
- Back Squat
- Push Press or Jerk

OR some combination of the two.

Do not RUSH through these reps. Get set up well for the clean. Keep the back flat and focus on a great clean (either version).

If you are doing a thruster, make sure the barbell is on the shoulders, heels are down, knees are out. Feed the press with the drive from the legs.

When lowering onto the back - BE CAREFUL and absorb the catch with the knees! Then make sure you are reset before squatting.

Reach the butt back and down, keep the heels down and chest up. Feed the press with the leg drive for this thruster or push press/jerk too!

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

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

1 Rep = Push Up + Tap Right + Tap Left

CUSTOMIZATIONS
Knee Push Up + Plank Shoulder Taps
Elevated Push Up + Taps

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

PROGRAM C

PROGRAM C

WARM UP
SHOULDER WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

2021 VAULT: SANDBAG ARTEMIS

30 Sandbag Seated Shoulder Press
15 Sandbag Bear Complex Reps
30 Push Up + Drag
15 Sandbag Bear Complex Reps
30 Push Ups
15 Sandbag Bear Complex Reps

Sandbag Bear Complex = Power Clean + Front Squat into a Thruster + Back Squat into a Thruster

Can also do a squat clean into the thruster if you would prefer that!

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

Extra Challenge Men/Women: 40 of each pressing movement + 20 Bear Complex each time

Score: Total Time

Goal: 12-18 Min

COACHES NOTES
Holy shoulders!!! Ideally for the seated presses and push up + drag, you can do 5-7 reps at a time with the weight of your bag. If that's not happening, consider reducing the total reps from 30 to 20-25. The weight of the bag shouldn't be as much of an issue for the bear complex reps but reducing reps is a great way to customize, if you find you are falling short of the goal pace. It's totally fine to do these in singles (do one rep then drop the bag before the next rep). Do your best to find a steady pace and continuously chip away at those bear complex reps.

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

CUSTOMIZATIONS
Adjust reps if workout with a heavier bag

SANDBAG BEAR COMPLEX
For this complex, you have a few options:
- Squat Clean Thruster
- Back Rack Thruster

OR

You can do:
- Power Clean
- Front Squat
- Push Press or Jerk
- Back Squat
- Push Press or Jerk

OR some combination of the two.

Do not RUSH through these reps. Get set up well for the clean. Keep the back flat and focus on a great clean (either version).

If you are doing a thruster, make sure the sandbag is on the shoulders, heels are down, knees are out. Feed the press with the drive from the legs.

When lowering onto the back - BE CAREFUL and absorb the catch with the knees! Then make sure you are reset before squatting.

Reach the butt back and down, keep the heels down and chest up. Feed the press with the leg drive for this thruster or push press/jerk too!

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

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

CUSTOMIZATIONS
Knee Push Up + Plank Lateral Drag

PUSH UP
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

MAMA MODIFICATIONS

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.

Power Clean

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

DB/Back/Front/Air Squat

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

Push Up

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

KB Swing

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

210518_Demo.mp4

210518_Prog.mp4

210518_Cust.mp4

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

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, CALVES/ANKLES
POST: SPINE HEALTH WITH A TWIST, NECK & SHOULDER RELIEVER

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PROGRAM A

PROGRAM A

WARM UP
RUNNING WARM UP
FULL BODY SIMPLE WARM UP

WORKOUT

Every 5 Minutes for 5 Rounds (25 Minutes)

200 Meter KB/DB Suitcase Carry (100M R/100M L)
400 Meter Run

*Can use your sandbag for this version!

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

Extra Challenge Men/Women: 1/2 Rack 1/2 Suitcase Carry

Score: Slowest Round ONLY

Goal: 3:30-4:30

COACHES NOTES
Set yourself so you'll get at least a minute of rest in the first couple of rounds. Make sure you are standing up tall during the carry. If the weight is banging against your leg a lot, it is either too heavy or you need to fire up the belly more. Push the pace on the runs and focus on a smooth steady pace on the carries.

SUITCASE CARRY
Hold a dumbbell or kettlebell in one hand. Keep your chest up, shoulders back and belly tight. Switch hands at the halfway point. Take rest rather than allowing yourself to fall into a bad position.

For 200m, it should take 1:30-2:00. If it's much slower or you are breaking a lot, just go 1 minute out, switch hands and head back.

CUSTOMIZATIONS
Suitcase Carry March
Low Suitcase Carry Step Ups

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

Every 5 Minutes for 5 Rounds (25 Minutes)

200 Meter KB/DB Suitcase Carry (100M R/100M L)
Row 36 Cal (Men) / 26 Cal (Women)
or
Bike 30 Cal (Men) / 22 Cal (Women)

*Can use your sandbag for this version!

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

Extra Challenge Men/Women: 1/2 Rack 1/2 Suitcase Carry

Score: Slowest Round ONLY

Goal: 3:30-4:30

COACHES NOTES
Set yourself so you'll get at least a minute of rest in the first couple of rounds. Make sure you are standing up tall during the carry. If the weight is banging against your leg a lot, it is either too heavy or you need to fire up the belly more. Push the pace on the row/bike and focus on a smooth steady pace on the carries.

SUITCASE CARRY
Hold a dumbbell or kettlebell in one hand. Keep your chest up, shoulders back and belly tight. Switch hands at the halfway point. Take rest rather than allowing yourself to fall into a bad position.

For 200m, it should take 1:30-2:00. If it's much slower or you are breaking a lot, just go 1 minute out, switch hands and head back.

CUSTOMIZATIONS
Suitcase Carry March
Low Suitcase Carry Step Ups

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

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.

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.

210519_Demo.mp4

210519_Prog.mp4

210519_Cust.mp4

HAPPY BIRTHDAY CAROLINA!!!

Be sure to read the description for the version you pick because the reps vary for this workout!!

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: THORACIC SPINE RELEASE, WARM UP FLOW
POST: CHEST OPENER, SCIATICA/PIRIFORMIS

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PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP
PULL UP WARM UP

WORKOUT

8 Rounds

10 Pull Ups
6 Alternating DB Pistons

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

Extra Challenge Men/Women: Increase reps to 12 Pull Ups + 8 Alt DB Pistons

Score: Total Time

Goal: 10-15 Min

COACHES NOTES
This is a lot of pull ups today! Make sure you choose an appropriate customization that you can perform safely for the entire workout. Break up the reps early. You should be able to complete 10 reps in 1-3 sets the whole way and in about 30-45 seconds, at least for the first half of the workout. Choose a load and customization on the pistons that allows you to complete 6 reps in 0:40-1:00. Make sure that you are well stabilized in the overhead position before going into the lunge portion of the pistons.

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

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

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

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

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

CUSTOMIZATIONS
Go lighter
Snatch from hang position
Power clean + lunges or step ups.

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP
PULL UP WARM UP

WORKOUT

8 Rounds

10 Pull Ups
4 Barbell Pistons

*Can use your sandbag for this version!!

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

Extra Challenge Men/Women: Increase reps to 12 Pull Ups + 6 BB Pistons

Score: Total Time

Goal: 10-15 Min

COACHES NOTES
This is a lot of pull ups today! Make sure you choose an appropriate customization that you can perform safely for the entire workout. Break up the reps early. You should be able to complete 10 reps in 1-3 sets the whole way and in about 30-45 seconds, at least for the first half of the workout. Choose a load and customization on the pistons that allows you to complete 4 reps in 0:40-1:00. Make sure that you are well stabilized in the overhead position before going into the lunge portion of the pistons.

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

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

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

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

CUSTOMIZATIONS
Go lighter
Snatch from hang position
Power clean + lunges or step ups

PROGRAM C

PROGRAM C

WARM UP
TOTAL BODY DUMBBELL WARM UP
PULL UP WARM UP

WORKOUT

8 Rounds

3 Muscle Ups
6 Alternating DB Pistons

*Can use your barbell or sandbag for this version - just be sure to reduce reps to 4!!

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

Extra Challenge Men/Women: Increase reps to 4 Muscle Ups + 8 Alt DB Pistons

Score: Total Time

Goal: 10-15 Min

COACHES NOTES
Make sure you choose an appropriate customization that you can perform safely for the entire workout. The muscle ups should take 30-45 seconds the whole way. String them together or go singles. Do not get sloppy on these! Choose a load and customization on the pistons that allows you to complete 6 reps in 0:40-1:00. Make sure that you are well stabilized in the overhead position before going into the lunge portion of the pistons.

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

CUSTOMIZATIONS
Jumping Muscle Up
Band ssisted
Foot Assisted

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

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

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

CUSTOMIZATIONS
Go lighter
Snatch from hang position
Power clean + lunges or step ups.

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.

Lunge

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

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

DB 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.

210520_Demo.mp4

210520_Prog.mp4

210520_Cust.mp4

This workout has two parts and two scores!!!

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

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

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

---

PROGRAM A

PROGRAM A

WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

PART 1

6 Min AMRAP (As Many Rounds and Reps As Possible in 6 Min)

3 Burpees
6 Box Jumps
9 Dumbbell Squats

Rest 3 Minutes before Part 2

PART 2

Repeat your SCORE from PART 1 but this time, do it FOR TIME.

(So if you finish 6 Rounds + 2 Burpees in the first part, you'll complete 6 Rounds + 2 Burpees as fast as you can in the second part.)

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

Extra Challenge Men/Women: Increase reps to 6/9/12

Part 1 Score: Total # of Completed Rounds + Any Additional Reps
Part 2 Score: Time

Part 1 Goal: 5-7 Rounds
Part 2 Goal: 5:30-6:30

COACHES NOTES
Push hard in both parts of this one today, no gaming it! If your time is like 5:00 in part 2, you'll know you could have put in more effort in part 1! Set yourself up for at least a round a minute. Only choose to do the extra challenge if you think you'd be doing sub :40 rounds in the regular version. Choose a load on the squats that you think you can go unbroken the whole way. This is a great opportunity to send it, especially in part 2!

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

CUSTOMIZATIONS
Stepping Burpee
No Push Up Burpee

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

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

CUSTOMIZATIONS
Step Ups
Jump Overs

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

CUSTOMIZATIONS
Goblet Squat
Air Squat

PROGRAM B

PROGRAM B

WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

PART 1

6 Min AMRAP (As Many Rounds and Reps As Possible in 6 Min)

3 Burpees
6 Box Jumps
9 Barbell Front Squats

Rest 3 Minutes before Part 2

PART 2

Repeat your SCORE from PART 1 but this time, do it FOR TIME.

(So if you finish 6 Rounds + 2 Burpees in the first part, you'll complete 6 Rounds + 2 Burpees as fast as you can in the second part.)

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

Extra Challenge Men/Women: Increase reps to 6/9/12

Part 1 Score: Total # of Completed Rounds + Any Additional Reps
Part 2 Score: Time

Part 1 Goal: 5-7 Rounds
Part 2 Goal: 5:30-6:30

COACHES NOTES
Push hard in both parts of this one today, no gaming it! If your time is like 5:00 in part 2, you'll know you could have put in more effort in part 1! Set yourself up for at least a round a minute. Only choose to do the extra challenge if you think you'd be doing sub :40 rounds in the regular version. Choose a load on the squats that you think you can go unbroken the whole way. This is a great opportunity to send it, especially in part 2!

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

CUSTOMIZATIONS
Stepping Burpee
No Push Up Burpee

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

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

CUSTOMIZATIONS
Step Ups
Jump Overs

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

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

CUSTOMIZATION
Go lighter
Plate Hug Squat

PROGRAM C

PROGRAM C

WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

PART 1

6 Min AMRAP (As Many Rounds and Reps As Possible in 6 Min)

3 Burpees
6 Box Jumps
9 Sandbag Front Squats

Rest 3 Minutes before Part 2

PART 2

Repeat your SCORE from PART 1 but this time, do it FOR TIME.

(So if you finish 6 Rounds + 2 Burpees in the first part, you'll complete 6 Rounds + 2 Burpees as fast as you can in the second part.)

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

Extra Challenge Men/Women: Increase reps to 6/9/12

Part 1 Score: Total # of Completed Rounds + Any Additional Reps
Part 2 Score: Time

Part 1 Goal: 5-7 Rounds
Part 2 Goal: 5:30-6:30

COACHES NOTES
Push hard in both parts of this one today, no gaming it! If your time is like 5:00 in part 2, you'll know you could have put in more effort in part 1! Set yourself up for at least a round a minute. Only choose to do the extra challenge if you think you'd be doing sub :40 rounds in the regular version. Choose a load on the squats that you think you can go unbroken the whole way. This is a great opportunity to send it, especially in part 2!

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

CUSTOMIZATIONS
Stepping Burpee
No Push Up Burpee

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

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

CUSTOMIZATIONS
Step Ups
Jump Overs

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

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

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

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

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.

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.

210521_Demo.mp4

210521_Prog.mp4

210521_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): POWER
  POST(best after the main workout): SOGO-BUTTS & GUTS
  SWAP(skip the main workout and do one of these instead): SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: SPINE STRENGTHENING, HIP FLEXORS & PSOAS STRETCH
POST: SPINE HEALTH WITH A TWIST, CALVES/ANKLES

---

PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

15 Min AMRAP (As Many Rounds and Reps As Possible in 15 Min)

40 Double Unders / DB Hop Overs
30 Alternating V-Ups
20 DB Hang Power Cleans

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

Goal: 4-7 Rounds

COACHES NOTES
To hit the goal you'll need to keep a pace of 2:15-3:45 per round. For an extra extra challenge, replace the 30 alternating v-ups with 20 toes to bar! Choose a load on the hang power cleans that allows you to complete 20 reps in about a minute. Break them into 2-3 sets the whole way. Probably better today to choose a jumping variation that you can keep moving with. So, if the double unders are going to be really broken up, either reduce the reps or go with hop overs.

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

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

CUSTOMIZATIONS
Lower Reps
Single Unders (Double the reps)

--OR--

DB HOP OVERS
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.

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 one leg up to point toward the ceiling as you lift the chest, twist, and reach the opposite side hand toward your foot. Lower back to hollow and repeat on the other side. Each side is one rep.

CUSTOMIZATIONS
Alternating Tuck Ups
Alternating Lying Leg Raises

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

Keep the arms straight. Stand up hard and fast. Shrug the shoulders. Pull the elbows high as you pull yourself down. Shoot the elbows around and through FAST to allow the DBs to land on the shoulders with the elbows high.

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

CUSTOMIZATIONS
Go Lighter
Eye Level Swings

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP

WORKOUT

15 Min AMRAP (As Many Rounds and Reps As Possible in 15 Min)

40 Double Unders / DB Hop Overs
30 Alternating V-Ups
20 Hang Power Cleans

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

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

Score: Total # of Completed Rounds + Any Additional Reps

Goal: 4-7 Rounds

COACHES NOTES
To hit the goal you'll need to keep a pace of 2:15-3:45 per round. For an extra extra challenge, replace the 30 alternating v-ups with 20 toes to bar! Choose a load on the hang power cleans that allows you to complete 20 reps in about a minute. Break them into 2-3 sets the whole way. Probably better today to choose a jumping variation that you can keep moving with. So, if the double unders are going to be really broken up, either reduce the reps or go with hop overs.

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

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

CUSTOMIZATIONS
Lower Reps
Single Unders (Double the reps)

--OR--

DB HOP OVERS
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.

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 one leg up to point toward the ceiling as you lift the chest, twist, and reach the opposite side hand toward your foot. Lower back to hollow and repeat on the other side. Each side is one rep.

CUSTOMIZATIONS
Alternating Tuck Ups
Alternating Lying Leg Raises

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

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

CUSTOMIZATIONS
Go Lighter
Eye Level Swing

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

15 Min AMRAP (As Many Rounds and Reps As Possible in 15 Min)

40 Double Unders / SB Hop Overs
30 Alternating V-Ups
20 Sandbag Hang Power Cleans

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

Score: Total # of Completed Rounds + Any Additional Reps

Goal: 4-7 Rounds

COACHES NOTES
To hit the goal you'll need to keep a pace of 2:15-3:45 per round. For an extra extra challenge, replace the 30 alternating v-ups with 20 toes to bar! The hang power cleans should take about a minute. You may need to adjust ther reps to fit that time window if working with a heavier bag. Probably better today to choose a jumping variation that you can keep moving with. So, if the double unders are going to be really broken up, either reduce the reps or go with hop overs.

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

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

CUSTOMIZATIONS
Lower Reps
Single Unders (Double the reps)

--OR--

DB HOP OVERS
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.

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 one leg up to point toward the ceiling as you lift the chest, twist, and reach the opposite side hand toward your foot. Lower back to hollow and repeat on the other side. Each side is one rep.

CUSTOMIZATIONS
Alternating Tuck Ups
Alternating Lying Leg Raises

SANDBAG HANG POWER CLEAN
Deadlift the sandbag to the "hang" position at the hips with straight arms. The feet are under the hips. Bend the knees, keep the heels down, and hinge slightly at the hips.

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

CUSTOMIZATIONS
Hang to High Pull

MAMA MODIFICATIONS

Double/Single Unders

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

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)

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.

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.

210522_Demo.mp4

210522_Prog.mp4

210522_Cust.mp4

We're celebrating the birth of Baby Banner with today's workout!

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

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, QUADS/IT BAND
POST: DECOMPRESSION SEQUENCE, COOL DOWN FLOW

---

PROGRAM A

PROGRAM A

WARM UP
SQUAT WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

DUMBBELL BANNER

7 Rounds

One Round Every 3 Min:

200 Meter Run
15 Dumbbell Squats
Max Reps Devil Press

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

Extra Challenge Men: Carry a Single Dumbbell (40-70#) or plate or weighted back pack etc on the run
Extra Challenge Women: Carry a Single Dumbbell (25-45#) or plate or weighted back pack etc on the run

Score: Total # of Devil Press Reps

Goal: 60+ Reps

COACHES NOTES
A new round starts every three minutes. So, you do the run then squats. With the remaining time in the 3 minute window, do as many devil presses as you can until the next round starts. Keep a running count of total devil presses completed.

Set yourself up to be able to complete 8-10 devil press each round. This should take 1:00-1:30. Choose a load on the squats you can go unbroken, or close to it, the whole way. If you choose to run with a dumbbell/plate etc., it should not take more than 1:30.

This workout was first programmed on 06/29/2020.

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

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

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

CUSTOMIZATIONS
Goblet Squat
Air Squat

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

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

CUSTOMIZATIONS
Single Arm Devil Press
Burpee Kettlebell Swing

PROGRAM B

PROGRAM B

WARM UP
SQUAT WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

BARBELL BANNER

7 Rounds

One Round Every 3 Min:

200 Meter Run
15 Barbell Back Squats
Max Reps Devil Press/Plate Burpees/Sandbag Burpee

Suggested Back Squat Weight Men: 95-115#
Suggested Back Squat Weight Women: 65-75#

If using dumbbells for Devil Press:
Men: 40# DBs
Women: 25# DBs

If using a Plate for Burpees:
Men: 45-55#
Women: 25-35#

If using a Sandbag for Burpees:
Men: 50-70#
Women: 25-45#

Extra Challenge Men: Carry a Single Dumbbell (40-70#) or plate or weighted back pack etc on the run
Extra Challenge Women: Carry a Single Dumbbell (25-45#) or plate or weighted back pack etc on the run

Score: Total # of Devil Press/Plate Burpee/Sandbag Burpee Reps

Goal: 60+ Reps

COACHES NOTES
A new round starts every three minutes. So, you do the run then squats. With the remaining time in the 3 minute window, do as many devil presses as you can until the next round starts. Keep a running count of total devil presses/plate burpees/sandbag burpees completed.

Set yourself up to be able to complete 8-10 devil press (or whichever variation you choose) each round. This should take 1:00-1:30. Choose a load on the squats you can go unbroken, or close to it, the whole way. If you choose to run with a dumbbell/plate etc., it should not take more than 1:30.

This workout was first programmed on 06/29/2020.

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

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

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

CUSTOMIZATIONS
Lighter Weight
Plate Goblet Squat
Air Squat

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

CUSTOMIZATIONS
Regular Burpee

PROGRAM C

PROGRAM C

WARM UP
SQUAT WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

BIKE/ROW & SANDBAG BANNER

7 Rounds

One Round Every 3 Min:

200 Meter Run
or
Row 250 Meters
or
Bike 15 Cal Men / 11 Cal Women
15 Sandbag Back Squats
Max Reps Sandbag Burpee

*Can also do this version with dumbbells or barbell/plate!

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

Extra Challenge Men: Carry a Single Dumbbell (40-70#) or plate or weighted back pack etc on the run
Extra Challenge Women: Carry a Single Dumbbell (25-45#) or plate or weighted back pack etc on the run

*Only do Extra Challenge if you go with the RUN/Sandbag Option!

Score: Total # of Sandbag Burpee Reps

Goal: 60+ Reps

COACHES NOTES
A new round starts every three minutes. So, you do the Run/Bike/Row then squats. With the remaining time in the 3 minute window, do as many sandbag burpees (or whichever variation you choose) as you can until the next round starts. Keep a running count of total sandbag burpees completed.

Set yourself up to be able to complete 8-10 sandbag burpees each round. This should take 1:00-1:30. Choose a load on the squats you can go unbroken, or close to it, the whole way. If you choose to do the run/sandbag version and want to go with the extra challenge, the run should not take more than 1:30.

This workout was first programmed on 06/29/2020.

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

CUSTOMIZATIONS
Shorten distance
Reduce calories

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

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

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

CUSTOMIZATIONS
No Push Up Sandbag Burpee

TEAM VERSION

TEAM VERSION

WARM UP
SQUAT WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

TEAM BANNER

4 Rounds

Partner 1: 400 Meter Run

Partner 2: 15 Dumbbell Squats + Max Reps Devil Press

SWITCH

Partner 1: 15 Dumbbell Squats + Max Reps Devil Press

Partner 2: 400 Meter Run

That's one round!

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

Extra Challenge Men: Carry a Single Dumbbell (40-70#) or plate or weighted back pack etc on the run
Extra Challenge Women: Carry a Single Dumbbell (25-45#) or plate or weighted back pack etc on the run

Score: Total # of COMBINED Devil Press Reps

Goal: 70+ Reps

COACHES NOTES
So while one partner is running 400m, the other will complete 15 squats and then as many devil press as they can until their partner returns from the run. Then you'll both switch - the running partner will become the squat/devil press partner and vice versa. Once you've both run 400m - that's one round.

Set yourself up to be able to complete 9-12 devil press each round. Choose a load on the squats you can go unbroken, or close to it, the whole way.

If you choose to run with a dumbbell/plate etc., it should not take more than 2:30.

This is the first time a TEAM VERSION has been programmed for the Banner workout!

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

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

CUSTOMIZATIONS
Goblet Squat
Air Squat

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

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

CUSTOMIZATIONS
Single Arm Devil Press
Burpee Kettlebell Swing

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.

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

Devil Press

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

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.

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
GYMNASTICS LOWER BODY WARM UP

WORKOUT

Every 5 Minutes x 25 Minutes (5 Rounds)

10 Cossack Squats, R
10 Cossack Squats, L
15 Weighted Sit Ups
15 DB Squats
20 Supermans
20 No-Touch 2-Count Mountain Climbers

Suggested Weight Range
Men: 40-50# DB(s)
Women: 25-35# DB(s)

Extra Challenge: Hold single weight at chest for Cossack Squats

Score: Weight Used for DB Squats

COACHES NOTES
Take your time with the Cossack Squats. Focus on keeping your weight in your heels as you shift your hips back but don't be afraid to allow some to shit into your mid-foot as you descend. What we don't want is for the heel of the squatting foot to lift up. These are unweighted but if you want to add an extra challenge to those, you can hold a dumbbell or kettlebell at your chest in the goblet position. Keep the weight at the chest for the sit ups if you can. If you need a little momentum, you can bring it overhead. Be sure to read the written description and/or watch the demo video for the mountain climbers since they're performed a little differently today!

COSSACK SQUAT
Start with feet wider than shoulders, toes turned out slightly. Hold a DB to your chest, goblet style or racked on one shoulder with one hand. If you are squatting to the left, hold the DB in your right hand. Shift your weight into the left foot and turn your right toes up. Send your butt back, keeping the belly tight and chest up. Keep the knee tracking in line with the toes as you lower down until your butt is below the knee. Drive your whole foot into the ground and lead with the chest back up to your starting position.

WEIGHTED SIT UP
You can do anything you want with your feet in the sit ups. Hold the weight at your chest as you lie onto your back then squeeze hard through your belly to sit forward and up. Of course - lower the weight if necessary to keep moving.

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

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

NO-TOUCH 2-COUNT MOUNTAIN CLIMBERS
Begin in a plank position. Keep a straight line from your ankles through your knees, hips, shoulders and ears. Jump one foot in between your hands while the other one stays back. Do not touch your toe to the ground and hold there for a 1-2 count. Then, quickly jump your front foot back as you jump your back foot forward.

If it feels more comfortable, you may also jump your foot outside your hands. No matter what, maintain that plank. Avoid piking your hips up in the air or letting them sag down toward the ground. Each time your foot comes up is 1 rep.

MAMA MODIFICATIONS

Superman

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

Weighted Crunch/Sit Up

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

Mountain Climbers

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

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

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

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WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

100 Floor Press
100 Bent Over Slams
100 Front Squats

Every minute on the minute starting at 1:00, perform 3 Sandbag Ground to Overheads

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

Goal:16-24 Minutes

COACHES NOTES
Just chip away at this one nice and steady. Keep control on the floor presses and don't overextend the shoulders. Be explosive on the bent over slams. It is much better to focus on being aggressive in each individual rep than to just try to do them as fast as possible. Break up the front squats into smaller manageable sets, something like 10-20 at a time.

SANDBAG FLOOR PRESS
This is basically a bench press from the floor. Balance the bag on your hands while you are lying on your back with knees bent, soles of feet on the floor. Keep the back of our head, shoulder blades, and tailbone pinned to the floor the whole time. Started with elbows and the backs of your arms in contact with the floor. Press straight up until arms are locked out and the bag is over the middle of your chest. Lower with control. Don't slam your elbows down.

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

CUSTOMIZATIONS
Bent Over Row
Sumo Deadlift High Pull

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

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

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

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

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
(5 Sets Total)

7 Back Squats

COACHES NOTES
Use the same load for all five sets, spend at least 10 minutes building up to your working weight which should be moderately heavy but not so heavy that form deteriorates in the final sets. If you find at any point you went too heavy or too light, you can make a weight adjustment.

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

Every Other Minute for 10 Minutes
(5 Sets Total)

7 Bench Press

COACHES NOTES
Use the same load for all five sets, spend at least 10 minutes building up to your working weight which should be moderately heavy but not so heavy that form deteriorates in the final sets. If you find at any point you went too heavy or too light, you can make a weight adjustment.

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

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 PULL WARM UP
GYMNASTICS PRESS WARM UP

WORKOUT

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

MIN 1:
6 KIP SWINGS
6 KIPPING PULL UPS

MIN 2:
HANDSTAND HOLD PRACTICE

Extra Challenge: 6 KIP SWINGS + 2-4 BAR/RING MUSCLE UPS

COACHES NOTES
Handstand hold can be against the wall or free standing. If you are just getting comfortable with inversions, try going into a pike hold with your feet up on a box.

If you are unable to do 6 pull ups - lower the number - even if it's just 1 (or just an attempt).

KIP SWING
Start hanging on the bar with your body active and your shoulders pressed down away from your ears. Initiate the swing by pressing into the bar as you squeeze your abs then pull against the bar as you squeeze your butt. Focus on swinging from the shoulder. Pull your chest THROUGH and then press down and tighten into a hollow position. Keep the legs and arms straight. Hands and feet move together.

KIPPING PULL UP
Start by using the same kip swing that you just practiced. Then when you're ready to make your attempt at the pull up, you'll wait until you're in your hollow position - torso behind the bar, feet in front. From here, you'll continue pressing down into the bar as your body rises. Then you'll squeeze your butt hard and fast as you pull your chin up and over. With your chin above the bar, make sure your feet are in front of you then push your chest away from the bar. As you travel down and under the bar, let your feet swing back so that you're in the arch position. Then you would press into the bar back into the hollow position for the next rep.

CUSTOMIZATIONS
Fewer reps
Banded Kipping Pull Ups
Jumping Pull Ups

HANDSTAND HOLD
Kick up and hold for as long as you can. When you fall - take a second and then kick back up again. Keep the belly tight and butt squeezed. Splay your fingers and use them to help balance. Be locked out but also allow a little give here and there if it helps you to balance.

Tuck your chin as much as you are comfortable. Start by looking at the heel of your hand instead of your fingertips.

If you are unable to hold a handstand for more than a second or 2 - or not at all - that's ok!! You can practice holding against the wall. Try pulling one foot off of the wall, and then the other. See if you can get a few moments without either foot touching!

CUSTOMIZATIONS
Kick up to wall
Pike Hold on Box

15 MIN AMRAP
(As Many Rounds and Reps as Possible in 15 Min)

12 Jump overs
6 Strict Pull Ups
3 Wall Walks / 30 Foot HS WALK

Score: Total Number of Completed Rounds + any Additional Reps

COACHES NOTES
Even though this is an AMRAP, focus on controlled movement. Keep your core tight on the wall walks and pull ups. Keep the pull ups strict!

If you aren't able to jump right now, do slow down / fast up air squats.

Use a band on the strict pull ups if you need to switch to a jump + slow lower - or - slow lower supine row.

You can sub 15 handstand (against the wall) shoulder taps for the handstand walk or wall walk.

JUMP OVER
Use a bench, box, hamper, balance a pvc off the edge of a box or use whatever you can find and jump over it! For the men, use 22-24in height. 18-20in for the women. Remember to practice a soft landing and keep your knees from caving in on both the jump and the landing.

CUSTOMIZATIONS
Slow Down + Fast Up Air Squat
Step Up and Over

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

CUSTOMIZATIONS
Jump + Slow Lower Pull Ups
Banded Strict Pull Ups
Slow Lower Supine Row

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
Against the Wall Handstand Shoulder Taps

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

Part 1

10 Min EMOM
(Every Minute on the Minute for 10 Min)

10 Close Grip DB Bench Press

Rest 3-5 Min Before Part 2

Score: Weight Used

COACHES NOTES
The bench reps should feel a bit easy at first. By minute 5 or 6, it's going to get nasty! Remember this is 100 REPS of bench press so keep it pretty light.

CLOSE GRIP DB BENCH PRESS
Lie down on the bench with the dumbbells on your chest, palms facing toward each other, elbows tight to the body. Draw your shoulderblades down into the bench and keep them pulled back even as you press up. Keep the DBs closer than shoulder width apart and press straight up until your arms are fully extended and perpendicular to the floor. Lower the DBs with control back to your chest.

Part 2

3 Round Superset
(Rest 30s to 1 Min Between Movements)

10-12 Dumbbell Flys
10-12 Skull Crushers
12-15 Wide Hands Out Push Ups
12-15 Diamond Push Ups

Score: Enter Weight used for Flys/Skull Crushers

COACHES NOTES
Movements are slow and controlled with 1 second pause on both ends, stay engaged the whole time.

DUMBBELL FLYS
Lie face up on the bench with arms extended straight up in the air. Keep your belly tight, avoid arching your back as you lower your arms out wide. You can keep a very slight bend in your elbows. Return the DBs back to your starting position.

SKULL CRUSHER
Keep the shoulders back and down and bend only from the elbow - bringing the bar or dumbbells close to your "skull". Really extend the elbow hard at the top!

WIDE GRIP PUSH UP
Take your hands out a good bit wider than shoulder width. Maintain a rigid plank position. Lower your chest and thighs to the floor. Keep everything tight and press straight back up until your arms are straight.

DIAMOND PUSH UP
Place your hands together with thumbs and index fingers touching to form a diamond shape.

Do push ups from your knees or elevate your hands if you need to, in order to keep your body tight and get that full range of motion!

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

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

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WARM UP
BARBELL CLEAN WARM UP
UPPER BODY BARBELL WARM UP

WORKOUT

PART 1

EVERY MINUTE ON THE MINUTE FOR 9 MINUTES

1 Power Clean + Jerk

Rest 2 Minutes 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.

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

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

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

PART 2

EVERY MINUTE ON THE MINUTE FOR 9 MINUTES

1 Squat Clean + Jerk

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

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

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

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

4x3 Clean Pull

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

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

4x3 Pause Back Squat

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

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

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

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

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RUN VERSION

WARM UP
RUNNING WARM UP

WORKOUT

Run Version:

Run 1 Mile

Rest 1 Min

4 Rounds
400 Meter Sprint
Rest 1 Min Between Sprints (Including after the last one)

Run 1 Mile

Score is total time including rest.

Goal is steady and sustainable pace on mile. HARD but not all out 400s (all a consistent and painful pace). Steady and sustainable pace on second mile - second mile faster than the first.

Run Version (no distance)

Run 8 Min

Rest 1 Min

4 Rounds
90 Second Sprint
Rest 1 Min Between Sprints (Including after the last one)

Run 8 Min

Score is distance if you are able to measure it!

Goal is steady and sustainable pace on 8 min. HARD but not all out on the 90 seconds (all a consistent and painful pace). Steady and sustainable pace on second mile - second 8 min.

ROW VERSION

Row Version:

Row 2000 Meters

Rest 1 Min

4 Rounds
500 Meter Sprint
Rest 1 Min Between Sprints (Including after the last one)

Row 2000 Meters

Score is total time including rest.

Goal is steady and sustainable pace on the 2k. HARD but not all out 500s (all a consistent and painful pace). Steady and sustainable pace on second mile - second 2k faster than the first.

BIKE VERSION

Bike Version:

Bike 120 Cal (Men) /88 Cal (Women)

Rest 1 Min

4 Rounds
30 Cal Bike (Men) - HARD
22 Cal Bike (Women) - HARD
Rest 1 Min Between Sprints (Including after the last one)

Bike 120 Cal (Men) / 88 Cal (Women)

Score is total time including rest!

Goal is steady and sustainable pace on 120/88 Cal. HARD but not all out on the 30/22 Cal (all a consistent and painful pace). Steady and sustainable pace on second 120/88 Cals.

19 Apollo Demo

ABC-19Apollo_Alex-Programs.mp4

19 Apollo Customizations

Welcome to Vault 2021 - Road to Olympus!

This is the workout of the day for Monday - but also the NINETEENTH 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 13 to receive credit towards the Vault!

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

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

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

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

---

PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP
RUNNING WARM UP

WORKOUT

2021 VAULT: DUMBBELL APOLLO

Every 7 Minutes for 21 Minutes (3 Rounds)

20 DB Bent Over Row
30 Weighted Step Ups
400 Meter Run

Suggested Weight Men: 40-50# DBs // 20-24" Box
Suggested Weight Women: 25-35# DBs // 16-20" Box

Extra Challenge Men/Women: Every 6 Minutes for 18 Minutes

Score: Fastest Round ONLY

Goal: Under 5 Minutes

COACHES NOTES
Because your score is your FASTEST round, we are encouraging you guys to push the pace from the start without any regard for how it might affect your later rounds! That does not mean you should move so fast on the bent over rows that you get sloppy. Be sure you choose a weight that you can do the 20 reps in 2-3 sets and without rotating or jerking the weight up toward the chest. The weighted step ups should take no more than 1:30-2:00 so be sure to pick a weight and height that allows for that pace. Push yourself on the run knowing you'll get some rest before the next round starts.

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

CUSTOMIZATIONS
Single Dumbbell Bent Over Row
Single Arm Bent Over Row

DUMBBELL WEIGHTED STEP UP
Hold a dumbbell in each hand. Choose a height that allows you to really drive through the stepping foot and keep your chest up as you stand. Place your WHOLE foot on your step (box, bench whatever). Don't allow your knee to cave in. Drive out of your heel and stand all of the way up. Alternate feet with each step at the bottom. So a set of 10 ends up being 5 per side.

CUSTOMIZATIONS
Lower stepping height
Unweighted Step Ups or Lunges
Dumbbell Lunges

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
Hop Overs
Toe Taps to a Low Target

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP
RUNNING WARM UP

WORKOUT

2021 VAULT: BARBELL APOLLO

Every 7 Minutes for 21 Minutes (3 Rounds)

20 Bent Over Row
30 Back Rack Step Ups
400 Meter Run

Suggested Weight Men: 75-95# Bar // 20-24" Box
Suggested Weight Women: 55-65# Bar // 16-20" Box

Extra Challenge Men/Women: Every 6 Minutes for 18 Minutes

Score: Fastest Round ONLY

Goal: Under 5 Minutes

COACHES NOTES
Because your score is your FASTEST round, we are encouraging you guys to push the pace from the start without any regard for how it might affect your later rounds! That does not mean you should move so fast on the bent over rows that you get sloppy. Be sure you choose a weight that you can do the 20 reps in 2-3 sets and without rotating or jerking the weight up toward the chest. The weighted step ups should take no more than 1:30-2:00 so be sure to pick a weight and height that allows for that pace. Push yourself on the run knowing you'll get some rest before the next round starts.

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

CUSTOMIZATIONS
Lighter Weight

BACK RACK STEP UP
Start with the barbell on your back. Choose a height that allows you to really drive through the stepping foot and keep your chest up as you stand. Place your WHOLE foot on the box. Make sure you drive through the heel and stand all the way up - don't allow your knee to cave in as you stand. Alternate feet at the BOTTOM of each step. Each time you step up counts as 1 rep. So for a set of 10 you end up doing 5 per side.

CUSTOMIZATIONS
Lower stepping height
Back Rack Lunges
Unweighted Step Ups or Lunges

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
Hop Overs
Toe Taps to a Low Target

PROGRAM C

PROGRAM C

WARM UP
TOTAL BODY DUMBBELL WARM UP
RUNNING WARM UP

WORKOUT

2021 VAULT: ROW/BIKE APOLLO

Every 7 Minutes for 21 Minutes (3 Rounds)

20 Bent Over Row
30 Weighted Step Ups
500 Meter Row
or
30 Cal Bike (Men) / 22 Cal Bike (Women)

*May do this version with barbell, dumbbells, or sandbag

Suggested Weight Men: 40-50# DBs // 20-24" Box
Suggested Weight Women: 25-35# DBs // 16-20" Box

Extra Challenge Men/Women: Every 6 Minutes for 18 Minutes

Score: Fastest Round ONLY

Goal: Under 5 Minutes

COACHES NOTES
Because your score is your FASTEST round, we are encouraging you guys to push the pace from the start without any regard for how it might affect your later rounds! That does not mean you should move so fast on the bent over rows that you get sloppy. Be sure you choose a weight that you can do the 20 reps in 2-3 sets and without rotating or jerking the weight up toward the chest. The weighted step ups should take no more than 1:30-2:00 so be sure to pick a weight and height that allows for that pace. Push yourself on the row/bike knowing you'll get some rest before the next round starts.

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

CUSTOMIZATIONS
Single Dumbbell Bent Over Row
Single Arm Bent Over Row

DUMBBELL WEIGHTED STEP UP
Hold a dumbbell in each hand. Choose a height that allows you to really drive through the stepping foot and keep your chest up as you stand. Place your WHOLE foot on your step (box, bench whatever). Don't allow your knee to cave in. Drive out of your heel and stand all of the way up. Alternate feet with each step at the bottom. So a set of 10 ends up being 5 per side.

CUSTOMIZATIONS
Lower stepping height
Unweighted Step Ups or Lunges
Dumbbell Lunges

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

CUSTOMIZATIONS
Shorten distance
Reduce calories

MAMA MODIFICATIONS

DB Step Ups

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

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.

210511_Demo.mp4

210511_Program.mp4

210511_Customizations.mp4

HAPPY BIRTHDAY TO MOLLY!!!

Molly LOVES these 3 movements - probably because she owns everyone when they are in a workout! Enjoy and have fun!

We love you, Moll!

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

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

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PROGRAM A

PROGRAM A

WARM UP
BOX JUMP WARM UP
SQUAT WARM UP
SHOULDER WARM UP

WORKOUT

5 Rounds

30 Wall Balls
30 DB Push Press
30 Box Jumps

Suggested Weight/Height Men: 18-20# Ball // 40# DBs // 20-24" Box
Suggested Weight/Height Women: 13-15# Ball // 25# DBs // 16-20" Box

Score: Total Time

Goal: 25-30 Min (35 Min Cut Off Today)

COACHES NOTES
Ouch! All three of these movements place considerable demand on the lower body, even the push press if you are doing it right. Make sure you warm up thoroughly. You are doing 150 reps of each movement so moving well should be a top priority. Break up the wall balls early, try to do each round in 1-3 sets. Choose a load on the push presses that you can complete sets of at least 10 the whole way. For the box jumps, find a smooth steady pace. 30 jumps should should take 1:30-2:00.

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

When you catch it. Catch first and then squat.

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

CUSTOMIZATIONS
Lower Target Height
Single DB Thruster


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

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

CUSTOMIZATIONS
Lighter weight

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

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

CUSTOMIZATIONS
Step Ups
Jump Overs

PROGRAM B

PROGRAM B

WARM UP
BOX JUMP WARM UP
SQUAT WARM UP
OVERHEAD WARM UP

WORKOUT

5 Rounds

30 Wall Balls
30 Barbell Push Press
30 Box Jumps

Suggested Weight/Height Men: 18-20# Ball // 75# Bar // 20-24" Box
Suggested Weight/Height Women: 13-15# Ball // 55# Bar // 16-20" Box

Score: Total Time

Goal: 25-30 Min (35 Min Cut Off Today)

COACHES NOTES
Ouch! All three of these movements place considerable demand on the lower body, even the push press if you are doing it right. Make sure you warm up thoroughly. You are doing 150 reps of each movement so moving well should be a top priority. Break up the wall balls early, try to do each round in 1-3 sets. Choose a load on the push presses that you can complete sets of at least 10 the whole way. For the box jumps, find a smooth steady pace. 30 jumps should should take 1:30-2:00.

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

When you catch it. Catch first and then squat.

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

CUSTOMIZATIONS
Lower Target Height
Single DB Thruster
Empty Barbell Thruster

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

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

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

CUSTOMIZATIONS
Step Ups
Jump Overs

PROGRAM C

PROGRAM C

WARM UP
BOX JUMP WARM UP
SANDBAG UPPER BODY WARM UP

WORKOUT

5 Rounds

30 Wall Balls / 20 Sandbag Thrusters
30 Sandbag Push Press
30 Box Jumps

Suggested Weight/Height Men: 18-20# Ball // 50-70# Bag // 20-24" Box
Suggested Weight/Height Women: 13-15# Ball // 25-50# Bag // 16-20" Box

Score: Total Time

Goal: 25-30 Min (35 Min Cut Off Today)

COACHES NOTES
Ouch! All three of these movements place considerable demand on the lower body, even the push press if you are doing it right. Make sure you warm up thoroughly. You are doing 150 reps of each movement so moving well should be a top priority. Break up the wall balls early, try to do each round in 1-3 sets. If you go with sandbag thrusters, remember that the reps are lower! The push presses should take about 1:30 so you may need to adjust the reps if working with a heavier bag. For the box jumps, find a smooth steady pace. 30 jumps should should take 1:30-2:00.

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

When you catch it. Catch first and then squat.

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

CUSTOMIZATIONS
Lower Target Height
Single DB Thruster
20 Sandbag Thrusters

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

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

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

CUSTOMIZATIONS
Step Ups
Jump Overs

MAMA MODIFICATIONS

Thruster/Wallball

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

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.

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.

210512_Demo.mp4

210512_Programs.mp4

210512_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.

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, SPINE STRENGTHENING
POST: HIP FLEXORS & PSOAS STRETCH, POSTERIOR CHAIN RELEASE

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PROGRAM A

PROGRAM A

WARM UP
LOWER BODY DUMBBELL WARM UP
PULL UP WARM UP

WORKOUT

4 Sets

Each SET is:

3 Rounds of:
8 Toes to Bar / V-Ups
12 Dumbbell Deadlifts

Rest 1 Minute between SETS

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

Extra Challenge Men: 50# DBs + 10 TTB / V-Ups
Extra Challenge Women: 35# DBs + 10 TTB / V-Ups

Score: Total Time (including rest)

Goal: 10-15 Minutes

COACHES NOTES
To be clear, the workout is 3 rounds of toes to bar and deadlifts, rest 1 min... 4 times. So, 3 rounds, rest, 3 rounds, rest, 3 rounds, rest, 3 rounds, done. There are a lot of deadlifts in this workout, so please make sure that you are setting up properly for each rep and keeping your back flat! You may want to break them into two smaller sets to save your grip for the toes to bar. Choose a variation on the toes to bar in which you think you could go unbroken, but consider breaking into smaller sets for the same grip saving reasons. This should go pretty fast, each set should take 2:00-3:00.

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!

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

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

CUSTOMIZATIONS
Lighter weight
Sumo Deadlifts

PROGRAM B

PROGRAM B

WARM UP
LOWER BODY BARBELL WARM UP
PULL UP WARM UP

WORKOUT

4 Sets

Each SET is:

3 Rounds of:
8 Toes to Bar / V-Ups
8 Deadlifts

Rest 1 Minute between SETS

Suggested Weight Men: 155-185#
Suggested Weight Women: 105-125#

Extra Challenge Men: 205# + 10 TTB / V-Ups
Extra Challenge Women: 145# + 10 TTB / V-Ups

Score: Total Time (including rest)

Goal: 10-15 Minutes

COACHES NOTES
To be clear, the workout is 3 rounds of toes to bar and deadlifts, rest 1 min... 4 times. So, 3 rounds, rest, 3 rounds, rest, 3 rounds, rest, 3 rounds, done. Note that there are less deadlift reps in this version as you should be working with a heavier load. Choose a load on the deadlifts that you can go unbroken if you wanted to. You may want to break them into two smaller sets to save your grip for the toes to bar. Choose a variation on the toes to bar in which you think you could go unbroken, but consider breaking into smaller sets for the same grip saving reasons. This should go pretty fast, each set should take 2:00-3:00.

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!

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

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

CUSTOMIZATION
Lighter weight

PROGRAM C

PROGRAM C

WARM UP
SANDBAG LOWER BODY WARM UP
PULL UP WARM UP

WORKOUT

4 Sets

Each SET is:

3 Rounds of:
8 Toes to Bar / Sandbag Supine Toe Touches
6-8 Sandbag Over Shoulder

Rest 1 Minute between SETS

Suggested Weight Men: 50-70# (could also go with a heavier bag today if you have one!)
Suggested Weight Women: 25-45# (could also go with a heavier bag today if you have one!)

Extra Challenge Men/Women: 10 TTB / Supine Toe Touches

Score: Total Time (including rest)

Goal: 10-15 Minutes

COACHES NOTES
To be clear, the workout is 3 rounds of toes to bar and over-the-shoulders, rest 1 min... 4 times. So, 3 rounds, rest, 3 rounds, rest, 3 rounds, rest, 3 rounds, done. Note that there is a rep range for this version to account for heavier bags. Choose a variation on the toes to bar in which you think you could go unbroken, but consider breaking into smaller sets to save your grip. This should go pretty fast, each set should take 2:00-3:00.

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 Sandbag Supine Rows.

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!

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

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

MAMA MODIFICATIONS

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.

Lying Leg Lifts

You can always scaled the range of motion with this movement and just lower or raise your legs part of the way. You can also try bending the knees or only using 1 leg at a time to relieve some of the pressure or demand on your core or you could sub Heel Taps or Functional Progression 1 If you need to scale because you're pregnant and uncomfortable lying on your back you could sub High Knee Step Overs, Blast Off Elevated Plank, Kettlebell March, Farmer Carry, or Ball Slams.

KB/DB Deadlift

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

210513_Demo.mp4

210513_Programs.mp4

210513_Customizations.mp4

Take note! The dumbbell overhead lunges today are with a single dumbbell held in both hands.

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

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

---

PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

20 Min AMRAP
(As Many Rounds and Reps As Possible in 20 Min)

5 Burpees
10 Single-Dumbbell Overhead Lunges (one dumbbell held with both hands)
10 Burpees
20 Single-Dumbbell Overhead Lunges
15 Burpees
30 Single-Dumbbell Overhead Lunges
...

Continue adding 5 burpees and 10 lunges until 20 minutes are up!

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

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

Extra Challenge Fun Option: Wear a Weight Vest

Score: Total Reps (Check the Coaches Notes for Scoring Cheat Sheet LOL)

Goal: 225-315 Reps (Somewhere in the neighborhood of the round of 30 burpees)

COACHES NOTES
Scoring Cheat Sheet (Total Reps if you FINISHED the round of):
20 & 40: 150 Reps
25 & 50: 225 Reps
30 & 60: 315 Reps
35 & 70: 420 Reps

20 minutes is a long time for just 2 movements. Prepare yourself mentally to chip away at some big sets of burpees and especially lunges! Try to find a smooth, steady pace on the burpees rather than doing a bunch really fast and then resting for an extended period of time. The single DB variation requires a pretty narrow grip and demand for shoulder mobility, so know that you can customize to a lighter, single arm version if you need to. You should be able to do sets of at least 10 lunges at a time the whole way through. If it takes longer than 6:00 to complete the first two rounds (through the 20 lunges), make an adjustment and find a customization that allows you to find a slightly quicker pace.

SINGLE DUMBBELL OVERHEAD LUNGES
You will only need one dumbbell, one hand on each side, arms locked out with biceps by the ear. Keep the belly tight and press up!!

Make sure the lunge steps are long enough that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the knee to cave in.

Stand all the way up between reps and alternate FEET with each lunge.

These may be forward stepping, reverse stepping, or walking lunges!

CUSTOMIZATIONS
Single Arm Overhead Lunges
Goblet Lunge
Weighted Step Ups (NOT Overhead)

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

CUSTOMIZATIONS
Stepping Burpee
No Push Up Burpee

PROGRAM B

PROGRAM B

WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

20 Min AMRAP
(As Many Rounds and Reps As Possible in 20 Min)

5 Burpees
10 Plate Overhead Lunges
10 Burpees
20 Plate Overhead Lunges
15 Burpees
30 Plate Overhead Lunges
...

Continue adding 5 burpees and 10 lunges until 20 minutes are up!

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

Extra Challenge Fun Option: Wear a Weight Vest

Score: Total Reps (Check the Coaches Notes for Scoring Cheat Sheet LOL)

Goal: 225-315 Reps (Somewhere in the neighborhood of the round of 30 burpees)

COACHES NOTES
Scoring Cheat Sheet (Total Reps if you FINISHED the round of):
20 & 40: 150 Reps
25 & 50: 225 Reps
30 & 60: 315 Reps
35 & 70: 420 Reps

20 minutes is a long time for just 2 movements. Prepare yourself mentally to chip away at some big sets of burpees and especially lunges! Try to find a smooth, steady pace on the burpees rather than doing a bunch really fast and then resting for an extended period of time. You should be able to do sets of at least 10 lunges at a time the whole way through. If it takes longer than 6:00 to complete the first two rounds (through the 20 lunges), make an adjustment and find a customization that allows you to find a slightly quicker pace.

PLATE OVERHEAD LUNGES
Hold a plate supported by both hands overhead, arms locked out with biceps by the ear. Keep the belly tight and press up!!

Make sure the lunge steps are long enough that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the knee to cave in.

Stand all the way up between reps and alternate FEET with each lunge.

These may be forward stepping, reverse stepping, or walking lunges!

CUSTOMIZATIONS
Plate Hug Lunge
Plate Hug Step Ups

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

CUSTOMIZATIONS
Stepping Burpee
No Push Up Burpee

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

The goal varies for this version as the sandbag may be heavier than the other programs' equipment options!

20 Min AMRAP
(As Many Rounds and Reps As Possible in 20 Min)

5 Burpees
10 Sandbag Overhead Lunges
10 Burpees
20 Sandbag Overhead Lunges
15 Burpees
30 Sandbag Overhead Lunges
...

Continue adding 5 burpees and 10 lunges until 20 minutes are up!

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

Extra Challenge Fun Option: Wear a Weight Vest

Score: Total Reps (Check the Coaches Notes for Scoring Cheat Sheet LOL)

Goal: 200-300 Reps (Somewhere in the neighborhood of the round of 25 burpees)

COACHES NOTES
Scoring Cheat Sheet (Total Reps if you FINISHED the round of):
20 & 40: 150 Reps
25 & 50: 225 Reps
30 & 60: 315 Reps
35 & 70: 420 Reps

20 minutes is a long time for just 2 movements. Prepare yourself mentally to chip away at some big sets of burpees and especially lunges! Try to find a smooth, steady pace on the burpees rather than doing a bunch really fast and then resting for an extended period of time. You should be able to do sets of at least 10 lunges at a time the whole way through. If it takes longer than 6:00 to complete the first two rounds (through the 20 lunges), make an adjustment and find a customization that allows you to find a slightly quicker pace.

SANDBAG OVERHEAD LUNGE
Hold the sandbag in the overhead lockout position with the biceps by the ears. You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot 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 6 you end up doing 3 on each side.

CUSTOMIZATIONS
Front Rack Lunges
Back Rack Step Ups

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

CUSTOMIZATIONS
Stepping Burpee
No Push Up Burpee

MAMA MODIFICATIONS

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.

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