210603_Demo.mp4

210603_Prog.mp4

210603_Cust.mp4

Treat this workout as a "mover" for quality over speed if you haven't taken a rest day this week!

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

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: GENTLE UPPER BODY RECOVERY, PIGEON STRETCH

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PROGRAM A

PROGRAM A

WARM UP
PULL UP WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

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

4 Supine (Inverted) Rows / Strict Pull Ups
8 Push Up Tap + Tap
12 Air Squats

Extra Challenge
Men: Wear a Vest
Women: Wear a Vest

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 12-16 Rounds

COACHES NOTES
We are looking for a round every 90 seconds or so. Move WELL! Make the pull up/row or variation challenging for you - you should definitely have to break them up at some point in the later rounds. Choose a variation on the push up + taps that you can complete 8 reps in AT MOST 2 sets the whole way through. The air squats will feel like a minor inconvenience. But, they give you a nice break between those upper body movements. You probably don't need to do the fastest air squats you've ever done, focus on an even pace and standing all the way up on every rep.

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

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

--OR--

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

CUSTOMIZATIONS
Banded Strict Pull Ups
8 Alternating Bent Over Rows

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
Plank Shoulder Taps

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

CUSTOMIZATIONS
Squat to Target
Assisted Squat

PROGRAM B

PROGRAM B

WARM UP
PULL UP WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

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

4 Supine Barbell Rows / Strict Pull Ups
8 Bench Press
12 Air Squats

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

Extra Challenge
Men: 135#+
Women: 95#+

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 12-16 Rounds

COACHES NOTES
We are looking for a round every 90 seconds or so. Move WELL! Make the pull up/row or variation challenging for you - you should definitely have to break them up at some point in the later rounds. Choose a load on the bench press that you can complete 8 reps in AT MOST 2 sets the whole way through. Remember to keep it safe! The air squats will feel like a minor inconvenience. But, they give you a nice break between those upper body movements. You probably don't need to do the fastest air squats you've ever done, focus on an even pace and standing all the way up on every rep.

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

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

--OR--

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

CUSTOMIZATIONS
Banded Strict Pull Ups
Bent Over Row

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.

CUSTOMIZATIONS
Go lighter
Floor Press

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

CUSTOMIZATIONS
Squat to Target
Assisted Squat

PROGRAM C

PROGRAM C

WARM UP
PULL UP WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

Glory Days Option!

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

2 Bar/Ring Muscle Ups
8 Handstand Push Ups
12 Air Squats

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 12-16 Rounds

COACHES NOTES
Glory Days! Still looking for a round roughly every 90 seconds on this version. This should be doable even if you do quick singles on the muscle ups and 1-2 sets on the handstand push ups (maybe 3 sets in the later rounds). Remember that the pressing in the dip portion of the muscle up is going to have an effect on the handstand push ups. The air squats will feel like a minor inconvenience. But, they give you a nice break between those upper body movements. You probably don't need to do the fastest air squats you've ever done, focus on an even pace and standing all the way up on every rep.

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

CUSTOMIZATIONS
Jumping Muscle Up
Band Assisted
Foot Assisted

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

CUSTOMIZATIONS
Pike Press from Box
Pike Ups

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

CUSTOMIZATIONS
Squat to Target
Assisted Squat

MAMA MODIFICATIONS

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.

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.

210604_Demo.mp4

210604_Prog.mp4

210604_Cust.mp4

Reps vary for the different versions of the workout today!

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

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, SPINE STRENGTHENING
POST: HIPS 2.0, CALVES/ANKLES

---

PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

5 Rounds

35 Dumbbell Hop Overs / Double Unders
25 KB/DB Swings
15 Weighted Sit Ups

Suggested Weight
Men: 40-55# KB/DB - 20-40# Weighted Sit Up
Women: 25-35# KB/DB - 15-25# Weighted Sit Up

Extra Challenge
Men: Go Faster
Women: Go Faster

Score: Total Time

Goal: 9-14 Min

COACHES NOTES
Each round should take about 2 min! This may sound a little crazy but it should give you an indication of how you should customize. Choose a load on the swings you think you can go unbroken most if not all the way. Switch to eye level if you need to. If you are unable to do 35 unbroken double unders rather consistently, go with the hop overs. The 15 sit ups should be unbroken and take 40 seconds at the most, so choose your weight carefully or go with regular sit ups!

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

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

CUSTOMIZATIONS
Skip Overs
Line Hops

--OR--

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

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than :35 each time. If that's not happening, go with hop overs or one of the customizations below.

CUSTOMIZATIONS
Lower Reps
Single Unders (Double the reps)

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

CUSTOMIZATION
Eye Level Swing

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

CUSTOMIZATIONS
Regular sit ups
Alternating V-Ups

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

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

PROGRAM B

PROGRAM B

WARM UP
PULL UP WARM UP
SNATCH WARM UP

WORKOUT

5 Rounds

35 Dumbbell Hop Overs / Double Unders
15 Hang Power Snatch
10 Toes to Bar / 15 Weighted Sit Ups

Suggested Weight
Men: 75# - 20-40# Weighted Sit Up
Women: 55# - 15-25# Weighted Sit Up

Extra Challenge
Men: Go Faster
Women: Go Faster

Score: Total Time

Goal: 9-14 Min

COACHES NOTES
Each round should take about 2 min! This may sound a little crazy but it should give you an indication of how you should customize. Choose a load on the power snatches you think you can go unbroken most if not all the way. If you are unable to do 35 unbroken double unders rather consistently, go with the hop overs. The toes to bar should take 30 seconds or less. If you go with weighted sit ups, they may take a bit longer but they should be unbroken so choose your weight carefully or go with regular sit ups!

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

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

CUSTOMIZATIONS
Skip Overs
Line Hops

--OR--

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

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than :35 each time. If that's not happening, go with hop overs or one of the customizations below.

CUSTOMIZATIONS
Lower Reps
Single Unders (Double the reps)

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

CUSTOMIZATIONS
Go lighter

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

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

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

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

--OR--

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

CUSTOMIZATIONS
Regular sit ups
Alternating V-Ups

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

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

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

5 Rounds

35 Sandbag Hop Overs / Double Unders
15 Sandbag Hang to Overhead
15 Sandbag Supine Toe Touches

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

Extra Challenge
Men: Go Faster
Women: Go Faster

Score: Total Time

Goal: 9-14 Min

COACHES NOTES
Each round should take about 2 min! This may sound a little crazy but it should give you an indication of how you should customize. Choose a load on the hang to overhead you think you can go unbroken for at least the first 3 rounds. If you are unable to do 35 unbroken double unders rather consistently, go with the hop overs. The supine toe touches should take roughly 30 seconds, which means basically unbroken with whatever customization you choose.

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

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

CUSTOMIZATIONS
Skip Overs
Sandbag Shuffle

--OR--

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

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than :35 each time. If that's not happening, go with hop overs or one of the customizations below.

CUSTOMIZATIONS
Lower Reps
Single Unders (Double the reps)

SANDBAG HANG TO OVERHEAD
Start at the top of a deadlift with an overhand or neutral grip. Shift your hips back, bend your knees slightly and lift your chest up. Keep the heels down. With your back flat and belly tight, stand up with the sandbag by driving through the heels and lifting the chest. Explode UP with the legs and hips. Shrug the shoulders. Pull the elbow high and outside. Then PUNCH the sandbag to lock out finishing with the biceps by the ear!

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

SANDBAG SUPINE TOE TOUCHES
Start lying on your back with your legs extended and heels hovering a few inches from the floor. Your arms will be fully extended straight up in the air holding the sandbag like the top of a bench press. Keep your belly tight like you are trying to flatten your lower back into the floor. Squeeze your legs together and raise them up into the air until your toes or shins touch the bag. Lower your legs back down to a hover with control so you don't overarch your back.

CUSTOMIZATIONS
Sandbag Sit Up
Lying Leg Raises

MAMA MODIFICATIONS

Jump/Skip/Hop Overs

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

KB Swing

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

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!

210605_Demo.mp4

210605_Prog.mp4

210605_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
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, PIGEON STRETCH
POST: SCIATICA/PIRIFORMIS, GENTLE LOWER BODY RECOVERY

---

PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP
RUNNING WARM UP

WORKOUT

4 Rounds

18 Dumbbell Burpee + Box Step Ups
Run 400 Meters

Rest 1 Min Between Rounds

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

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

Score: Slowest Round ONLY

Goal: 4:00-5:30

COACHES NOTES
Those dumbbell burpee + box step ups are going to take a WHILE. Be sure to set your back before standing with the dumbbells by dropping your hips and lifting your chest. You should be able to complete one rep in 6-10 seconds - that'll put you completing the 18 reps in 2:00-3:00. Your legs are likely going to feel heavy after those step ups. Use the first 50-100m of the run to recover and then push the pace on the way back. Those 400m should only take up 2:30 at the very most so be sure to shorten the distance if it's taking any longer than that.

DB BURPEE + BOX STEP UP
Place the DBs on the ground near the box. With hands on the DBs, 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 inside the dumbbells and stand up.

Holding the DBs at your sides, step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. Stand up all the way at the top of the box and make sure both feet are planted.

If you don't have something to step up onto - or if you are uncomfortable stepping up right now - you can customize with burpee + lunge (alternate legs each rep). 1 rep = 1 burpee + 1 lunge.

CUSTOMIZATIONS
DB Burpee + Lunge
Unweighted Burpee + Box Step Up

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

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

PROGRAM B

PROGRAM B

WARM UP
FULL BODY DYNAMIC WARM UP
RUNNING WARM UP

WORKOUT

If you've got dumbbells - go with that option today. If not - here is a fun barbell option.

4 Rounds

18 Burpees
18 Barbell or Sandbag Step Ups
Run 400 Meters

Rest 1 Min Between Rounds

Suggested Weight
Men: Barbell: 75# / Sandbag 50-70#
Women: Barbell: 55# / Sandbag 25-45#

Score: Slowest Round ONLY

Goal: 4:00-5:30

COACHES NOTES
Choose a pace and/or customization for the burpees that allows you to get those 18 reps done in 1:00-1:30. Be smart when choosing the weight and height for the step ups. Those shouldn't take any longer than 1:00-1:30. Your legs are likely going to feel heavy after those step ups. Use the first 50-100m of the run to recover and then push the pace on the way back. Those 400m should only take up 2:30 at the very most so be sure to shorten the distance if it's taking any longer than that.

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

BACK RACK STEP UP
Start with the barbell (or sandbag) 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 18 you end up doing 9 per side.

CUSTOMIZATIONS
Lower stepping height
Back Rack Lunges
Unweighted 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
TOTAL BODY DUMBBELL WARM UP
RUNNING WARM UP

WORKOUT

If you've got dumbbells - go with that option today. If not - here is a fun sandbag option.

4 Rounds

18 Dumbbell Burpee + Box Step Ups

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

Rest 1 Min Between Rounds

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

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

Score: Slowest Round ONLY

Goal: 4:00-5:30

COACHES NOTES
Those dumbbell burpee + box step ups are going to take a WHILE. Be sure to set your back before standing with the dumbbells by dropping your hips and lifting your chest. You should be able to complete one rep in 6-10 seconds - that'll put you completing the 18 reps in 2:00-3:00. Your legs are likely going to feel heavy after those step ups. Use the first 5-8 cals of the row/bike to recover and then push the pace to finish. Those calories should only take up 2:30 at the very most so be sure to decrease the number if it's taking any longer than that.

DB BURPEE + BOX STEP UP
Place the DBs on the ground near the box. With hands on the DBs, 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 inside the dumbbells and stand up.

Holding the DBs at your sides, step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. Stand up all the way at the top of the box and make sure both feet are planted.

If you don't have something to step up onto - or if you are uncomfortable stepping up right now - you can customize with burpee + lunge (alternate legs each rep). 1 rep = 1 burpee + 1 lunge.

CUSTOMIZATIONS
DB Burpee + Lunge
Unweighted Burpee + Box Step Up

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

CUSTOMIZATIONS
Reduce calories

TEAM VERSION

TEAM VERSION

WARM UP
TOTAL BODY DUMBBELL WARM UP
RUNNING WARM UP

WORKOUT

In Teams of 2 Complete:

140 Dumbbell Burpee + Box Step Ups

One Person Works on the Burpee + Step Ups while the other Runs 400 Meters

Keep switching back and forth until you complete 140 TOTAL (Combined) Dumbbell Burpee Box Step Ups!

**Can also do this version with the row/bike options found in Program C

**There is NO REST in this option!

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

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

Score: Total Time

Goal: 18-25 Min

COACHES NOTES
In order for you and your partner to hit the goal, you'll need to knock out 5-8 DB burpee + box step ups each minute. Choose an appropriate dumbbell weight and box height so that you can keep up with that pace. Your legs are likely going to feel heavy after those step ups. Use the first 50-100m of the run to recover and then push the pace on the way back. Those 400m should only take up 2:30 at the very most so be sure to shorten the distance if it's taking any longer than that.

DB BURPEE + BOX STEP UP
Place the DBs on the ground near the box. With hands on the DBs, 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 inside the dumbbells and stand up.

Holding the DBs at your sides, step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. Stand up all the way at the top of the box and make sure both feet are planted.

If you don't have something to step up onto - or if you are uncomfortable stepping up right now - you can customize with burpee + lunge (alternate legs each rep). 1 rep = 1 burpee + 1 lunge.

CUSTOMIZATIONS
DB Burpee + Lunge
Unweighted Burpee + Box Step Up

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

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

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.

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

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

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WARM UP
LOWER BODY DUMBBELL WARM UP

WORKOUT

Part 1

6 Rounds (18 Minutes)

30-sec DB Deficit Lateral Lunge Step, Right
15-sec Rest
30-sec DB Deficit Lateral Lunge Step, Left
15-sec Rest
30-sec Elevated Staggered Stance RDLs, Right
15-sec Rest
30-sec Elevated Staggered Stance RDLs, Left
15-sec Rest

- REST 4 MIN before Part 2 -

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

Score: Weight Used on RDLs

COACHES NOTES
Holy hamstrings! The extra "reach" in the RDLs today are sure to light up your hammies. Don't hinge so low that your low back rounds. Only go as long as you can maintain a flat back! Before you dive into the deficit lateral lunge step, PLEASE be sure to do a few test lateral lunges without weight - first, without the plate and then with the plate. If you need to, mark where your static leg needs to be in order for you to have the correct stance each time. Also - be sure that your plate will not slide or shift. You can set a heavy DB on the opposite side to keep it still.

DB DEFICIT LATERAL LUNGE STEP
Stand with a dumbbell in your left hand and a 3-4" plate within a lunge-distance to your right. Step wide with your right leg and plant your right foot onto the plate. Send your right hip back and down as you squat into the leg. Let the arm holding the dumbbell hang long but be sure to keep your chest proud and your torso as upright as you can manage. You may need to let your left toes lift from the floor and rotate up toward the ceiling. Do your best to get your hip below your knee on your right side but if you feel your heel starting to lift, stop there. Once you get to depth, drive through your right heel to stand and step your feet back together. Stay on that side until the 30 seconds are over. Then switch the dumbbell to the right hand and turn around so that the plate is now on your left.

ELEVATED STAGGERED STANCE RDL
Stand with your left foot on a 3-4" plate and your right foot on the floor, in front of the plate. Hold a dumbbell in each hand. Put a soft bend in both knees, lift your chest real proud, and send your hips back. As your torso inclines forward, press back into the dumbbells so that they travel slightly behind the forward leg. As the dumbbells pass your knees and reach mid-shin, drive through both heels to come back to standing.

Part 2

4 Rounds (8 Minutes)

30-sec V-Up to V
30-sec Rest
30-sec DB Bear Crawl March (15s Fwd/15s Bkwd)
30-sec Rest

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

Score: Total "V-Up to V" Reps

COACHES NOTES
Two new movements in this part of today's B&G so be sure to watch the demo video and/or read the written descriptions! If you're having trouble with the rhythm of the V-Up to V, you can do just V-Ups, just Vs, or tuck ups! For the bear crawl march, the goal is to move continuously for 30 seconds. If your space is limited and you can't move forward/backward for 15 seconds at one time - you can move back and forth in 5-sec intervals!

V-UP TO V
Lie on your back with arms stretched overhead, shoulders away from ears. Squeeze your legs together. Come into a hollow body position by raising your legs and shoulders a few inches from the floor. Pull your bellybutton down toward the floor until you feel your lower back pressing into it. Raise your chest and legs up high and then toward one another at the same time until you can touch your toes, then lower back to hollow body. As soon as your body is laid out again, snap back up - this time with your legs wide (like a V) and reach your arms between. That's 1 rep. Then lower back to hollow body and start back over with the classic V-Up.

DB BEAR CRAWL MARCH
Start on your hands and knees with a dumbbell on the floor beneath you. Your wrists should be stacked directly beneath your shoulders and your knees directly beneath your hips. Curl your toes under and press into them and your hands to hover your knees just off the floor. Pull your lower belly in toward your spine and spread your shoulder blades apart. Reach with your right hand and grab hold of the dumbbell. Lift it and place it down out ahead of your hands. Then crawl forward until it's beneath you again. Grab it with your left hand this time and place it down in front of you. Continue moving forward for 15 seconds. Then for 15 seconds, crawl backwards, bringing the dumbbell back beneath you as you crawl behind it. If you can't move in one direction for a full 15 seconds, you can move forward and backward in 5-sec intervals until you've hit 30 seconds.

MAMA MODIFICATIONS

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.

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.

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

5 Rounds

30 Bear Hug Lunges
20 Seated Side to Side
12 Push Up + Lateral Drag

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

Score: Total Time

Goal: 18-25 minutes

COACHES NOTES
Each round should take roughly 3:30-5:00. The weight of your bag will be a determining factor, especially on the seated side to side. Don't try to rush those. Make sure you are keeping a long spine when you rotate the torso from side to side on those. Keep your hips in line with the shoulders and ankles on the lateral drags. Another way to think about that is to try to keep your shoulders over the wrists rather than letting them track back behind them.

SANDBAG BEAR HUG LUNGE
Hold the bag against your chest with your arms wrapped around the bag. Keep your belly tight, chest up and draw your elbows back alongside your ribcage to keep the bag close to your body. You may choose from forward stepping, reverse, or even walking lunges. Alternate legs so for the set of 12 for example - it's 6 per leg. Drive off of the heel and don't allow the knees to cave. We like the reverse lunge because the working leg stays planted so you end up being able to drive through the heel really well. You will step back and keep the heel down. Don't allow the knee to cave in. You will GENTLY touch the ground with the leg (knee) you stepped back with. Then drive off of the front foot (heel) to bring you back to standing. Switch legs for the next rep.

CUSTOMIZATIONS
Zercher Lunges
Sandbag Step Ups

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

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

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

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

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

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

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

This may also include assistance exercises to support good mechanics and healthy tissue. Typically we suggest adding this in before the regular daily workout if performing them on the same day. Days in which this workout will fit in best can be found on the daily program write ups!

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WARM UP
SQUAT WARM UP
SHOULDER WARM UP

WORKOUT

Front Squat

4 x 6

(Perform 1 Set of 6 Reps Every Other Minute for 8 Minutes)

COACHES NOTES
Warm up well before so that all 4 sets are heavy. Rest 2 min before Part 2 (Shoulder Press).

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

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

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

Shoulder Press

4 x 5

(Perform 1 Set of 5 Reps Every Other Minute for 8 Minutes)

COACHES NOTES
Stick with the same weight for all four sets. It's probably best to go with a light-moderate load since this volume is pretty high for shoulder press. Rest 3 Min before Part 3 (Lungesters)

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

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

Lungesters

4 x 6

(Perform 1 Set of 6 Reps Every Other Minute for 8 Minutes)

COACHES NOTES
This is an opportunity to load this movement a bit more. These should NOT be rushed. Controlled lunges - re-set the feet - thruster.

When re-racking the thruster press to the shoulders. Absorb with the knees. Re-set the belly and re-focus before you start the next lungester rep!

Barbell Lungesters start with the bar on the shoulders with the elbows in front. You may perform the lunges portion as reverse stepping or forward stepping. Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the forward knee to cave in. Keep the belly tight and chest up. You will perform a lunge on each side.

AND THEN

Put the feet at shoulder width apart. Heels down. Barbell still at the shoulders with the elbows high. Reach the butt back and down. Keep the heels down and drive the knees out. Keep the chest up and belly tight. Get the butt lower than the knees at the bottom. Drive up hard and fast out of the squat. Pop the barbell off of the shoulders. Move your face out of the way. Keep the belly tight and press the barbell straight up to lock out - finishing with the biceps by the ears! Rib cage down and belly tight.

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

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

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WARM UP
GYMNASTICS PRESS WARM UP
GYMNASTICS PULL WARM UP

WORKOUT

7 Minutes of:

Handstand Walk Away Practice

For a score you can put how many successful 3+ step walk-aways from the wall you got!

COACHES NOTES
You will start in a handstand against the wall. Without kicking yourself off of the wall the goal is to walk away from the wall a few steps.

If you aren't ready to walk away from the wall you can practice just a handstand hold with the chest against the wall - or shoulder taps with the chest against the wall.

Make sure you do not overextend. Your face should also be pretty close to the wall! Shift weight into the fingers to initiate walking away. Squeeze the butt!

Every 30 Seconds for 10 Min:

3 Second Chin Over Bar or Rings Hold + 1 Muscle Up

Score: Number of successful rounds completed (up to 20)

COACHES NOTES
If you have muscle ups - you know what to do. Hold the chin over - push away and kip at the bottom into your next muscle up. Rest remainder of 30 seconds.

If you are new to muscle ups but want to try this - cut it to one per min.

If you aren't quite ready to do it with the hold, you may just do 1 muscle up per min.

If you don't have your muscle ups yet you may do a chin over bar or rings hold followed by a jumping bar or ring muscle up.

You may also do a 3 second chest to rings hold + a muscle up transition! Remember - keep the rings close. Pull all of the way to the chest and keep pulling YOURSELF through the rings! Lock out at the top of that dip!

7 Minutes of:

Max Box Pike Walk Around

Alternate direction each time.

Score: # of Times You Make It Around the Box

COACHES NOTES
Make sure to get the hips over the shoulders and hands for this movement. If you don't have a box to use you can just to pike shoulder taps. Let's call 16 taps = 1 trip around the box.

Each set of 16 shoulder taps or each trip around the box = 1 rep for scoring.

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
PULL UP WARM UP
UPPER BODY DUMBBELL WARM UP

WORKOUT

PART 1

4 Sets

Max Pull Ups (10+)
Max Push Ups (15+)

Rest 2 minutes after each set of Push Ups

Score: Total Reps of Both Combined

**Please choose a pull up style that doesn't allow you to get more than 20 reps each time. Go STRICT if you can!

COACHES NOTES
For the first part you go max pull ups right into max push ups. Then rest 2 minutes and repeat for 4 total sets.

Use bands, ring rows or bent over rows instead of pull ups to make sure you get at least 10 reps in the first round. We want to see straight arms in the bottom and chin over the bar or chest contact with the rings, bar or DBs at the top.

Go to your knees or elevate your hands to keep a rigid body position, full range of motion, and get at least 15 reps in the first round.

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.

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.

PART 2

6 Min Alternating Tabata
(Tabata = 20 seconds of work followed by 10 seconds of rest)

Alternating DB Curls
Alternating Tricep Extensions

Score: Weight Used

COACHES NOTES
The second part is also going back and forth between movements. So, 20 seconds of alternating curls, 10 seconds rest, then 20 seconds of alternating tricep extensions, 10 seconds rest. You will do a total of 6 rounds of each movement. Choose light weights to get lots of rest!

Both of these movements will alternate one arm at a time. You can be standing or seated.

For the tricep extensions, keep your upper arm vertical with biceps by the ears the whole time.

BICEP CURLS
Start with straight arms at the bottom then bend at the elbow. Bring the weight as close to the shoulder as possible without raising the elbows. Keep the elbows glued to the torso the whole time. Squeeze your legs, your butt, and your belly to avoid using any kind of momentum.

TRICEP EXTENSION
Dumbbell will be behind the head. Hold it by the head of the dumbbell. Keep the biceps by the ears, belly tight as you lock the elbows. Control the lower back down.

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
BARBELL CLEAN WARM UP
SQUAT WARM UP

WORKOUT

Set a clock for 30 Minutes:

At 0:00 - 5 Power Cleans
At 3:00 - 5 Power Cleans
At 6:00 - 5 Power Cleans

At 9:00 - 3 Front Squats
At 11:00 - 3 Front Squats
At 13:00 - 3 Front Squats
At 15:00 - 3 Front Squats
At 17:00 - 3 Front Squats

At 20:00 - Every Minute on the minute until 30:00:

1 Strict Press +
1 Push Press +
2 Push Jerk

Score #1: Weight Used for Power Cleans
Score #2: Weight Used for Front Squats
Score #3: Weight Used for Overhead Complex

COACHES NOTES
For the power cleans, it is sets of 5 but you can take a beat between reps to make sure you're set up properly for each rep, they do not have to be "touch and go". You can add load between sets but don't go so heavy that your form changes, like you start to starfish!

Front squats should be heavy and the same load across all 5 sets.

Go with the same load for the shoulder to overhead movements for all 10 sets.

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

FRONT SQUAT
Keep your elbows high, belly tight, and chest up the whole time. Butt should go below the knees in the bottom but keep your spine neutral.

SHOULDER TO OVERHEAD COMPLEX
Start with the bar on your shoulders, full grip with elbows in front. Feet are hip to shoulder width apart. Squeeze your butt, your quads and your belly. Keep your chest up, ribcage down.

Strict press the bar straight up so you have to pull your face out of the way to clear a path. Finish with arms locked out overhead, biceps by the ears.

Then dip the hip, bend your knees slightly while keeping your chest up for the push press. Drive through your lower body to pop the bar off your shoulders and press the rest of the way.

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

Street Parking Endurance is posted once a week, on Sunday! Add these in wherever makes sense for your schedule. These workouts are great for those looking to build a bigger engine through adding in work on the rower, bike or running!

It is important with ALL of these workouts to keep in mind not to mess up the intended paces to get a better score!! That is not what we are training with these!!

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

2 Rounds

Run 1200 Meters - Moderate
Run 400 Meters - 95% EFFORT
Run 600 Meters - Moderate

Rest 3 Min

Score is total time including rest!

COACHES NOTES
Idea here is pre-fatigue - SPRINT - recover while still running.

Crush it.

Moderate here means sustainable and not really too uncomfortable. Faster than a jog for sure, but comfortable. Think of if you were in a race and needed to pass someone during the 400!

Run - No Measured Distance:

2 Rounds

Run 8 Min Moderate
Run 90 Seconds - 95% Effort!
Run 3:30 Moderate

Rest 3 Min

Score is total distance if you end up using a GPS watch or something that you can measure.

COACHES NOTES
Idea here is pre-fatigue - SPRINT - recover while still running.

Crush it.

Moderate here means sustainable and not really too uncomfortable. Faster than a jog for sure, but comfortable. Think of if you were in a race and needed to pass someone during the 90 second sprint!

ROW VERSION

2 Rounds

Row 1500 Meters - Moderate
Row 500 Meters - 95% EFFORT
Row 750 Meters - Moderate

Rest 3 Min

Score is total time including rest!

COACHES NOTES
Idea here is pre-fatigue - SPRINT - recover while still moving.

Crush it.

Moderate here means sustainable and not really too uncomfortable. Think of if you were in a race and needed to pass someone during the 500!

BIKE VERSION

2 Rounds

Bike 8 Min Moderate
Bike 90 Seconds - 95% Effort!
Bike 3:30 Moderate

Rest 3 Min

Score is total calories. Do NOT mess up the paces to try and get a better score!

COACHES NOTES
Idea here is pre-fatigue - SPRINT - recover while still running.

Crush it.

Moderate here means sustainable and not really too uncomfortable. Faster than a jog for sure, but comfortable. Think of if you were in a race and needed to pass someone during the 90 second sprint!

21 - Hermes Demo

21 - Hermes Programs

21 - Hermes Customizations

Welcome to Vault 2021 - Road to Olympus!

This is the workout of the day for Monday - but also the TWENTY-FIRST 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 27 to receive credit towards the Vault!

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

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

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, HIP FLEXORS & PSOAS STRETCH
POST: POSTERIOR CHAIN RELEASE, GENTLE UPPER BODY RECOVERY

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PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP
PULL UP WARM UP
BOX JUMP WARM UP

WORKOUT

2021 VAULT: DUMBBELL HERMES

4 Sets

Each Set is a 3 Minute AMRAP
(As Many Rounds and Reps as Possible in 3 Minutes)

7 DB Hang Power Cleans
7 Pull Ups
7 Box Jump Overs

Rest 1 Minute between each of the 3 Minute AMRAPs

*Strict Pull Up Option: 3-4 Reps per round

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

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

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

Score: Total Rounds + Reps from SLOWEST Set

Goal: 2-3 Rounds

COACHES NOTES
Shoot to finish each round in 1:00-1:30. Even if you are capable of getting a round done faster than a minute - keep in mind that it's going to get super grippy AND we are scoring slowest set! You want to find a pace from the first set that you feel you can sustain through to the fourth - even as your grip fatigues. Challenge yourself to do the clean and pull ups in 1-2 sets. Find a controlled, steady pace on the box jump overs to give your grip a break.

DUMBBELL 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
Single DB Hang Power Clean

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

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

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

CUSTOMIZATIONS
Adjust height
Jump Overs
Step Up Overs

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP
PULL UP WARM UP
BOX JUMP WARM UP

WORKOUT

2021 VAULT: BARBELL HERMES

4 Sets

Each Set is a 3 Minute AMRAP
(As Many Rounds and Reps as Possible in 3 Minutes)

7 Hang Power Cleans
7 Pull Ups
7 Box Jump Overs

Rest 1 Minute Between 3 Minute AMRAPs

*Strict Pull Up Option: 3-4 Reps per round

Suggested Weight
Men: 95#
Women: 65#

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

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

Score: Total Rounds + Reps from SLOWEST Set

Goal: 2-3 Rounds

COACHES NOTES
Shoot to finish each round in 1:00-1:30. Even if you are capable of getting a round done faster than a minute - keep in mind that it's going to get super grippy AND we are scoring slowest set! You want to find a pace from the first set that you feel you can sustain through to the fourth - even as your grip fatigues. Challenge yourself to do the clean and pull ups in 1-2 sets. Find a controlled, steady pace on the box jump overs to give your grip a break.

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

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

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

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

CUSTOMIZATIONS
Adjust height
Jump Overs
Step Up Overs

PROGRAM C

PROGRAM C

WARM UP
GENERAL BARBELL WARM UP
PULL UP WARM UP
BOX JUMP WARM UP

WORKOUT

2021 VAULT: GLORY DAYS HERMES

4 Sets

Each set is a 3 Minute AMRAP
(As Many Rounds and Reps as Possible in 3 Minutes)

7 Hang Power Cleans
3 Bar Muscle Ups
7 Box Jump Overs

Rest 1 Minute Between each 3 Min AMRAP

Suggested Weight
Men: 95#
Women: 65#

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

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

Score: Total Rounds + Reps from SLOWEST Set

Goal: 2-3 Rounds

COACHES NOTES
Shoot to finish each round in 1:00-1:30. Even if you are capable of getting a round done faster than a minute - keep in mind that it's going to get super grippy AND we are scoring slowest set! You want to find a pace from the first set that you feel you can sustain through to the fourth - even as your grip fatigues. Challenge yourself to do the clean and muscle ups in 1-2 sets. Find a controlled, steady pace on the box jump overs to give your grip a break.

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

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

CUSTOMIZATIONS
Jumping Muscle Up
Band Assisted
Foot Assisted

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

CUSTOMIZATIONS
Adjust height
Jump Overs
Step Up Overs

MAMA MODIFICATIONS

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.

Pull Ups

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

Box Jump

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

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.

210525_Demo.mp4

210525_Prog.mp4

210525_Cust.mp4

Reps vary for this workout so be sure to read the full written description of whichever version you choose!

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

PRE(best before main workout): OLY
  POST(best after the main workout): BUTTS & GUTS
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, PIGEON STRETCH
POST: GENTLE LOWER BODY RECOVERY, QUADS/IT BAND

---

PROGRAM A

PROGRAM A

WARM UP
SQUAT WARM UP
SHOULDER WARM UP

WORKOUT

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

9 Burpees Over Dumbbells
9 Single Arm DB Thrusters, Right
9 Single Arm DB Thrusters, Left

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

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

Score: Total # of Completed Rounds + Any Additional Reps

Goal: 6-9 Rounds

COACHES NOTES
This may feel like a long 15 minutes today! Try to set a pace from the beginning that you you won't fall off of too much. The thrusters are going to become pretty challenging in the last 5 minutes and you don't want to be taking a lot of long breaks. Pick a weight that you can knock out each side of the thrusters in 1-2 sets the whole way. Remember to breathe on the burpees and go with a style that allows you to move through them smoothly.

LATERAL BURPEE OVER DUMBBELL
For these burpees, start standing next to your dumbbells (not facing), bend your knees, hinge forward at the hips and plant your hands on the floor. Step or jump your feet back to a plank position. Lower knees, hips, and chest all the way down to the floor then press back up. Jump or step your feet in - then jump over the dumbbells. The rep is complete when you land on the other side.

CUSTOMIZATIONS
Regular Burpees
No Push Up Lateral Burpees

SINGLE ARM DUMBBELL THRUSTER
Hold a single dumbbell on your shoulder with the elbow high. Feet under shoulders, heels down. Reach the butt back and down and get to the bottom of the squat with the DB on the shoulder and elbow high. Stand hard and fast to pop the DB off of the body. Press the DB straight up. Keep belly tight and finish locked out overhead - biceps by the ears. Lower the dumbbell back to your shoulder before descending into the squat for the next rep.

CUSTOMIZATIONS
Reduce reps to 6 right/6 left
Go lighter
12 Single DB Thrusters total per round (held with two hands)

PROGRAM B

PROGRAM B

WARM UP
SQUAT WARM UP
OVERHEAD WARM UP

WORKOUT

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

9 Burpees Over Barbell
12 Thrusters

Suggested Weight
Men: 65#
Women: 45#

Extra Challenge
Men: 75#+
Women: 55#+

Score: Total # of Completed Rounds + Any Additional Reps

Goal: 6-9 Rounds

COACHES NOTES
This may feel like a long 15 minutes today! Try to set a pace from the beginning that you you won't fall off of too much. At this weight, you will be tempted to go hard on the thrusters out of tha gate. No matter how light, the thrusters are going to become pretty challenging in the last 5 minutes and you don't want to be taking a lot of long breaks, so keep a little in the tank at the beginning. Pick a weight that you can knock out 12 reps in 1-2 sets the whole way. Remember to breathe on the burpees and go with a style that allows you to move through them smoothly.

LATERAL BURPEE OVER BARBELL
For these burpees, start standing next to your barbell (not facing), bend your knees, hinge forward at the hips and plant your hands on the floor. Step or jump your feet back to a plank position. Lower knees, hips, and chest all the way down to the floor then press back up. Jump or step your feet in - then jump over the barbell. The rep is complete when you land on the other side.

CUSTOMIZATIONS
Regular Burpees
No Push Up Lateral Burpees

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

CUSTOMIZATION
Lighter weight

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

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

9 Burpees Over Sandbag
12 Sandbag Side to Side Thrusters

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

Score: Total # of Completed Rounds + Any Additional Reps

Goal: 6-9 Rounds

COACHES NOTES
This may feel like a long 15 minutes today! Try to set a pace from the beginning that you you won't fall off of too much. At this weight, you will be tempted to go hard on the thrusters out of the gate. No matter how light, the thrusters are going to become pretty challenging in the last 5 minutes and you don't want to be taking a lot of long breaks, so keep a little in the tank at the beginning. Pick a weight that you can knock out 12 reps in 1-2 sets the whole way. Remember to breathe on the burpees and go with a style that allows you to move through them smoothly.

LATERAL BURPEE OVER SANDBAG
For these burpees, start standing next to your sandbag (not facing), bend your knees, hinge forward at the hips and plant your hands on the floor. Step or jump your feet back to a plank position. Lower knees, hips, and chest all the way down to the floor then press back up. Jump or step your feet in - then jump over the sandbag. The rep is complete when you land on the other side.

CUSTOMIZATIONS
Regular Burpees
No Push Up Lateral Burpees

SIDE TO SIDE THRUSTER
Start with the bag on one shoulder, feet under shoulders, heels down. Reach the butt back and down and get to the bottom of the squat. Stand hard and fast to pop the sandbag off of the shoulder. Press the bag straight up to lock out overhead then lower it down on to the opposite shoulder.

CUSTOMIZATIONS
Adjust reps based on bag weight
Sandbag Thrusters

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

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.

Jump/Skip/Hop Overs

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

210526_Demo.mp4

210526_Prog.mp4

210526_Cust.mp4

Today is a great day to send it, guys! Just don't get sloppy on the deadlifts!!

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

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, SPINE STRENGTHENING
POST: HAMSTRINGS, SPINE HEALTH WITH A TWIST

---

PROGRAM A

PROGRAM A

WARM UP
RUNNING WARM UP
LOWER BODY DUMBBELL WARM UP

WORKOUT

2 Rounds

40 DB Deadlifts
400 Meter Run
20 DB Step Ups
200 Meter Run

Rest 3 Minutes between Rounds

*Can do Sandbag Deadlifts and Sandbag Step Ups for this version!

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

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

Score: Fastest Round ONLY

Goal: 5-7 Min

COACHES NOTES
Score is fastest round today so expect that your second round time could be longer than your first round. That does not mean to just take it easy though, make sure you push in both rounds. Break up the deadlifts into 2-3 sets and focus on good form, don't let the desire to "send it" make you get sloppy. Remember, it is a 400m run THEN a 200m run. Don't run more than you need to! That last 200m should be as hard as you can maintain for that distance. Choose a load that you can go unbroken on the step ups but it will be really uncomfortable.

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

400M RUN & 200M RUN
You're working with 2:00-2:30 for the 400 and about a minute for the 200. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 2 min /1 min of 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 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 20 ends up being 10 per side.

CUSTOMIZATIONS
Lower stepping height
Unweighted Step Ups
Dumbbell Lunges

PROGRAM B

PROGRAM B

WARM UP
RUNNING WARM UP
LOWER BODY BARBELL WARM UP

WORKOUT

2 Rounds

40 Deadlifts
400 Meter Run
20 Back Rack Step Ups
200 Meter Run

Rest 3 Minutes between Rounds

*Can mix and match equipment here if you want to do barbell deadlifts with DB/sandbag step ups!!.

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

Extra Challenge
Men: 135# +
Women: 85# +

Score: Fastest Round ONLY

Goal: 5-7 Min

COACHES NOTES
Score is fastest round today so expect that your second round time could be longer than your first round. That does not mean to just take it easy though, make sure you push in both rounds. Break up the deadlifts into 2-3 sets and focus on good form, don't let the desire to "send it" make you get sloppy. Remember, it is a 400m run THEN a 200m run. Don't run more than you need to! That last 200m should be as hard as you can maintain for that distance. Choose a load that you can go unbroken on the step ups but it will be really uncomfortable. You can also mix and match equipment. For example, you could use the barbell for deadlift and dumbbells for the step ups!

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

400M RUN & 200M RUN
You're working with 2:00-2:30 for the 400 and about a minute for the 200. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 2 min /1 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

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

PROGRAM C

PROGRAM C

WARM UP
LOWER BODY DUMBBELL WARM UP

WORKOUT

2 Rounds

40 DB Deadlifts

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

20 DB Step Ups

Row 18 Cal (Men) / 13 Cal (Women)
- OR -
Row 15 Cal (Men) / 11 Cal (Women)

Rest 3 Minutes between Rounds

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

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

Score: Fastest Round ONLY

Goal: 5-7 Min

COACHES NOTES
Score is fastest round today so expect that your second round time could be longer than your first round. That does not mean to just take it easy though, make sure you push in both rounds. Break up the deadlifts into 2-3 sets and focus on good form, don't let the desire to "send it" make you get sloppy. Remember, the calories are cut in half in the second part of the round. Don't row/bike more than you need to! That row/bike should be as hard as you can maintain for that calorie target. Choose a load that you can go unbroken on the step ups but it will be really uncomfortable. You can also mix and match equipment. For example, you could use the barbell for deadlift and dumbbells for the step ups!

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

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

CUSTOMIZATIONS
Lighter weight
Sumo Deadlifts

ROW/BIKE
You're working with 2:00-2:30 for the first part, and a minute or less for the second. Reduce the calories as needed to fit the time window.

CUSTOMIZATIONS
Reduce calories

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 20 ends up being 10 per side.

CUSTOMIZATIONS
Lower stepping height
Unweighted Step Ups
Dumbbell Lunges

MAMA MODIFICATIONS

KB/DB Deadlift

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

Run/Jog

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

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

DB 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

210527_Demo.mp4

210527_Prog.mp4

210527_Cust.mp4

There are two options for this program version today so be sure to read through the description carefully and only choose one of the two options!

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

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: CALVES/ANKLES, AIRPLANE STRETCH
POST: SPINE HEALTH WITH A TWIST, LOWER BACK RELEASE

---

PROGRAM A

PROGRAM A

WARM UP
PULL UP WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

Two OPTIONS for this version! Pick ONE - DO NOT do both!!!

Option 1:

20 Rounds

3 Toes to Bar
10 DB Hop Overs

- OR -

Option 2:

10 Rounds

8 V-Ups/Sit Ups
20 DB Hop Overs

No weight needed today!

Extra Challenge Men/Women: 5 TTB + 15 Hop Overs // 12 V-Ups/Sit Ups + 30 Hop Overs

Score: Time

Goal: 10-15 Min

COACHES NOTES
Remember to choose either Option 1 OR Option 2 for today, don't do both! Choose Option 1 if you think you can do 3 unbroken toes to bar for at least the first 10 rounds. 10 hop overs is only going to take a matter of seconds which means that the breaks between sets of toes to bar will be very short. Take an extra breath or two before jumping up to the bar if you need to. If you choose Option 2, it is 20 hop overs which, should still go pretty quick. You may need to take a slight rest during the V-Ups in order to keep them looking good, totally fine and should keep you well within the goal pace. If you do sit ups, find a smooth pace that you can just keep going for all 8 reps in all 10 rounds.

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

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

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

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

CUSTOMIZATIONS
Skip Overs
Line Hops

OPTION 2

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

CUSTOMIZATIONS
Tuck Ups
Supine Toe Touches

OR

SIT UP
You can do anything you want with your feet in the sit ups. What we are looking for is shoulders in contact with the floor in the bottom and shoulders beyond the hips in the up position. You can start with your arms overhead and swing them up to your toes as you sit up to give you a little boost. Make sure your butt doesn't come up off the floor at any time.

CUSTOMIZATIONS
Mamas switch to dead bugs, ball slams or check out Mama Modifications for this workout on spmembersonly.com!
Foot Anchored Sit Ups

PROGRAM C

PROGRAM C

WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

20 Rounds

3 Sandbag Slams
10 Sandbag Hop Overs

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

Extra Challenge Men/Women: 5 Slams + 15 Hop Overs

Score: Time

Goal: 10-15 Min

COACHES NOTES
Don't rush the slams! Get the bag to your shoulder, set your feet into a good staggered position so you can use a power hip rotation to slam that bag HARD to the floor every time. 10 hop overs is only going to take a matter of seconds which means that the breaks between sets of slams will be very short. Take an extra breath or two before picking up the bag if you need to.

SANDBAG SLAM
Start with the bag on the ground between your feet. Grip the sides of the bag and clean it to your right shoulder. Step forward with your left foot, use your hips to slam the bag straight down to the ground.

The goal is to slam the bag down as hard as possible using power from forward rotation of your hips.

Set up and bring the bar to your left shoulder and repeat.

CUSTOMIZATIONS
Sandbag Power Clean to Alternating Shoulder
Sandbag Power Clean

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

CUSTOMIZATIONS
Sandbag Shuffle
Skip Overs

MAMA MODIFICATIONS

Jump/Skip/Hop Overs

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

Toes to Bar

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

Alt V-Up

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

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.

210528_Demo.mp4

210528_Prog.mp4

210528_Cust.mp4

Be sure to read the full written description for the program version you choose because the reps and movements vary!

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

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, PIGEON STRETCH
POST: CHEST OPENER, HIPS 2.0

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PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

ONE Round
30 Push Up + Pull Across
30 KB/DB Swings
30 DB Squats

Rest 1 Minute

TWO Rounds
15 Push Up + Pull Across
15 KB/DB Swings
15 DB Squats

Rest 1 Minute (after the 2 rounds of 15, not between)

THREE Rounds
10 Push Up + Pull Across
10 KB/DB Swings
10 DB Squats

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

Extra Challenge Men/Women: Increase Reps to 42 - 21 - 14

Score: Total Time (Including Rest)

Goal: 14-20 Min

COACHES NOTES
To be clear, it's one round - rest - two rounds - rest - 3 rounds - done. Break up the push up + pull across into small manageable sets in the first round, as the upper body will fatigue much quicker than the lower body. Choose a version of that movement you can do 5-10 at a time. You may be able to go unbroken on the swings and squats the whole way. For round one, choose a load that you won't break more than once for those two movements. For the two rounds of 15, shoot for 2-3 sets on the push up + pull across and 1-2 sets for the swings and squats. Dig deep on the last 3 rounds!

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

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

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

CUSTOMIZATION
Eye Level Swing

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
SQUAT WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

ONE Round
30 Push Up + Pull Across
30 KB/DB Swings
30 Back Squats

Rest 1 Minute after 1 Round

TWO Rounds
15 Push Up + Pull Across
15 KB/DB Swings
15 Back Squats

Rest 1 Minute (after the 2 rounds of 15, not between)

THREE Rounds
10 Push Up + Pull Across
10 KB/DB Swings
10 Back Squats

Suggested Weight
Men: 40-55# KB/DB(s) // 95-115#
Women: 25-35# KB/DB(s) // 65-75#

Extra Challenge Men/Women: Increase Reps to 42 - 21 - 14

Score: Total Time (Including Rest)

Goal: 14-20 Min

COACHES NOTES
To be clear, it's one round - rest - two rounds - rest - 3 rounds - done. Break up the push up + pull across into small manageable sets in the first round, as the upper body will fatigue much quicker than the lower body. Choose a version of that movement you can do 5-10 at a time. You may be able to go unbroken on the swings and squats the whole way. For round one, choose a load that you won't break more than once for those two movements. For the two rounds of 15, shoot for 2-3 sets on the push up + pull across and 1-2 sets for the swings and squats. Dig deep on the last 3 rounds!

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

CUSTOMIZATIONS
Knee Push Up + Plank Pull Across
Push Up + Taps
Push Up & Over

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

CUSTOMIZATION
Eye Level Swing

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

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

ONE Round
30 Push Up + Lateral Drag
24 Alternating Sandbag Hang to Shoulder
30 Sandbag Back Squats

Rest 1 Minute after 1 Round

TWO Rounds
15 Push Up + Lateral Drag
12 Alternating Sandbag Hang to Shoulder
15 Sandbag Back Squats

Rest 1 Minute (after the 2 rounds of 15-12-15, not between)

THREE Rounds
10 Push Up + Lateral Drag
8 Alternating Sandbag Hang to Shoulder
10 Sandbag Back Squats

*Can swap the hang to shoulder for KB/DB swings if you prefer - just be sure to increase the reps to 30-15-10!!!

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

Extra Challenge Men/Women: Increase Reps to 42/36 - 21/18 - 14/12

Score: Total Time (Including Rest)

Goal: 15-21 Min

COACHES NOTES
To be clear, it's one round - rest - two rounds - rest - 3 rounds - done. Note that the reps are different in this version. Break up the push up + lateral drag into small manageable sets in the first round, as the upper body will fatigue much quicker than the lower body. Choose a version of that movement you can do 5-10 at a time. You may be able to go unbroken on the hang to shoulders and squats the whole way. For round one, choose a load that you won't break more than once for those two movements. For the two rounds of 15-12-15, shoot for 2-3 sets on the push up + pull across and 1-2 sets for the hang to shoulders and squats. Dig deep on the last 3 rounds!

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

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

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

ALTERNATING SANDBAG HANG TO SHOULDER
Start at the top of a deadlift holding the bag longways between the legs by the narrow handles. Shift your hips back, bend your knees slightly and lift your chest up. Keep the heels down. With your back flat and belly tight, stand up with the sandbag by driving through the heels and lifting the chest. Explode UP with the legs and hips. Shrug the shoulders. Guide the bag onto one shoulder. Send your butt back and keep your belly tight as you lower back down to the starting position and repeat to the other shoulder. Each time the bag touches your shoulder is 1 rep.

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

SANDBAG 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

MAMA MODIFICATIONS

Push Up

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

DB/Back/Front/Air Squat

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

KB Swing

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

210529_Demo.mp4

210529_Prog.mp4

210529_Cust.mp4

Reps vary for this workout so be sure to read the full written description!!

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

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, PIGEON STRETCH
POST: SI JOINT RELEASE, NECK & SHOULDER RELIEVER

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PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

3 Rounds

12 - 1/4 Get Ups, Right
12 Single Arm Clean & Jerks, Right
100 Meter Suitcase Carry, Right
12 - 1/4 Get Ups, Left
12 Single Arm Clean & Jerks, Left
100 Meter Suitcase Carry, Left

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

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

Score: Time

Goal: 14-18 Min

COACHES NOTES
You're aiming to finish each round in 4:40-6:00. To get the most out of the 1/4 get ups, be sure to move with control and even pause briefly at the top and bottom of the movement. Choose a weight that you can get those 12 reps done in 0:40-1:00. You could even go unweighted or hold just a shaker bottle for those! For the single arm clean and jerks, you can hold the dumbbell inside or outside of your legs. They'll probably be a bit awkward - that's OK. Spend some time in your warm up practicing - especially on your non-dominant side. Be sure to keep your shoulders and hips stacked during the suitcase carry. Don't let yourself lean over to compensate for the weighted side!

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

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

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

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

MAMA MODIFICATIONS
DB Windmill

SINGLE ARM CLEAN & JERK
The clean AND jerk together counts as 1 rep.

Start with the dumbbell on the ground between or just outside of one foot. Hinge at the hips, bend the knees slightly but keep the chest lifted and back flat. The working arm is long and straight.

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

Pull yourself down and under as your elbow spins forward and up FAST. Catch the dumbbell on the shoulder in a partial squat with the elbow in front. Make sure heels are down and knees are out.

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

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

CUSTOMIZATIONS
Lighter weight
Single Arm Hang Clean and Jerk

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

For 100m, it should take about 1:00-1:15. If it's much slower or you are breaking a lot, just go 30 seconds out and head back.

CUSTOMIZATIONS
Suitcase Carry March
Low Suitcase Carry Step Ups

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP

WORKOUT

3 Rounds

12 - 1/4 Get Ups, Right
8 Clean & Jerks
100 Meter Suitcase Carry, Right
12 - 1/4 Get Ups, Left
8 Clean & Jerks
100 Meter Suitcase Carry, Left

Suggested Weight
Men: 40# DB // 95-115#
Women: 25# DB // 65-75#

Extra Challenge
Men: 50# DB // 135# +
Women: 35# DB // 85# +

Score: Time

Goal: 14-18 Min

COACHES NOTES
You're aiming to finish each round in 4:40-6:00. To get the most out of the 1/4 get ups, be sure to move with control and even pause briefly at the top and bottom of the movement. Choose a weight that you can get those 12 reps done in 0:40-1:00. You could even go unweighted or hold just a shaker bottle for those! Choose a weight for the clean & jerks that you can do 2-3 reps with at a time. Be sure to keep your shoulders and hips stacked during the suitcase carry. Don't let yourself lean over to compensate for the weighted side! You can also choose a suitcase plate carry (hold the hole in the middle) or a barbell front rack carry.

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

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

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

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

MAMA MODIFICATIONS
DB Windmill

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

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

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

CUSTOMIZATIONS
Lighter weight
Hang Power Clean and Jerk

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

For 100m, it should take about 1:00-1:15. If it's much slower or you are breaking a lot, just go 30 seconds out and head back.

CUSTOMIZATIONS
Suitcase Carry March
Low Suitcase Carry Step Ups
Plate Suitcase Carry
Front Rack Barbell Carry

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

3 Rounds

8 Sandbag 1/4 Get Ups, Right
8 Sandbag Clean & Jerks
100 Meter Suitcase Carry, Right
8 Sandbag 1/4 Get Ups, Left
8 Sandbag Clean & Jerks
100 Meter Suitcase Carry, Left

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

Score: Time

Goal: 14-18 Min

COACHES NOTES
You're aiming to finish each round in 4:40-6:00. To get the most out of the 1/4 get ups, be sure to move with control and even pause briefly at the top and bottom of the movement. If you're having trouble getting those 8 reps done in under a minute, consider reducing the reps to however many you can get done in 1:00. You could even go with 12 KB/DB 1/4 get ups! Same goes for the clean & jerks. Be sure to keep your shoulders and hips stacked during the suitcase carry. Don't let yourself lean over to compensate for the weighted side!

SANDBAG 1/4 GET UP
Start lying on your back holding the bag to your chest with your right arm around the bag. Bend your right knee. Use your planted foot to drive into the ground as you sit up and rotate your weighted side across your body. Keep your chest up and roll on to your left forearm. Then roll back down until both shoulder blades are in contact with the floor.

The left side if the same but with the bag on your left side, your left leg bent, and you roll onto your right forearm.

CUSTOMIZATIONS
KB/DB 1/4 Get Up
Unweighted 1/4 Get Up

MAMA MODIFICATIONS
DB Windmill

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

Start with the sandbag on the ground with feet under the hips and heels down. Arms are long and straight. Dip by hinging at the hip slightly and bending the knees. From here, stand up hard and fast. SHRUG to make the sandbag weightless. Pull YOURSELF down into a partial squat. Catch the sandbag on your biceps with the elbows high. Heels down, butt back, knees out, belly tight.

If you are tired, or this starts to feel heavy, you can stand and reset. If you are feeling good - it's more efficient to go straight into the jerk from the catch position of the clean.

Stand up hard and fast to pop the sandbag off of the biceps. Move the face out of the way. Punch the sandbag up as you press yourself back down underneath it. Land with the heels down, knees out. belly tight and the sandbag locked out over the middle of your body. Stand to complete!

CUSTOMIZATIONS
Adjust reps to fit movement time window

SUITCASE CARRY
Hold a sandbag in one hand. Keep your chest up, shoulders back and belly tight. Take rest rather than allowing yourself to fall into a bad position.

For 100m, it should take about 1:00-1:15. If it's much slower or you are breaking a lot, just go 30 seconds out and head back.

CUSTOMIZATIONS
Suitcase Carry March
Low Suitcase Carry Step Ups

TEAM VERSION

TEAM VERSION

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

With a Partner, complete:

3 Rounds

24 - 1/4 Get Ups, Right
24 Single Arm Clean & Jerks, Right
100 Meter Suitcase Carry, Right - TOGETHER
24 - 1/4 Get Ups, Left
24 Single Arm Clean & Jerks, Left
100 Meter Suitcase Carry, Left - TOGETHER

*One partner works while the other rests for the 1/4 Get Ups and Clean & Jerks. Break up reps as desired between both partners. Complete the Suitcase Carries at the same time!!

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

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

Score: Time

Goal: 22-27 Min

COACHES NOTES
You and your partner are aiming to finish each round in 7:20-9:00. To get the most out of the 1/4 get ups, be sure to move with control and even pause briefly at the top and bottom of the movement. Choose a weight that you can get 12-16 reps done in a minute. You could even go unweighted or hold just a shaker bottle for those! For the single arm clean and jerks, you can hold the dumbbell inside or outside of your legs. They'll probably be a bit awkward - that's OK. Spend some time in your warm up practicing - especially on your non-dominant side. Be sure to keep your shoulders and hips stacked during the suitcase carry. Don't let yourself lean over to compensate for the weighted side!

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

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

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

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

MAMA MODIFICATIONS
DB Windmill

SINGLE ARM CLEAN & JERK
The clean AND jerk together counts as 1 rep.

Start with the dumbbell on the ground between or just outside of one foot. Hinge at the hips, bend the knees slightly but keep the chest lifted and back flat. The working arm is long and straight.

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

Pull yourself down and under as your elbow spins forward and up FAST. Catch the dumbbell on the shoulder in a partial squat with the elbow in front. Make sure heels are down and knees are out.

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

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

CUSTOMIZATIONS
Lighter weight
Single Arm Hang Clean and Jerk

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

For 100m, it should take about 1:00-1:15. If it's much slower or you are breaking a lot, just go 30 seconds out and head back.

CUSTOMIZATIONS
Suitcase Carry March
Low Suitcase Carry Step Ups

MAMA MODIFICATIONS

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

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

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.

Farmer Carry

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

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

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

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WARM UP
LOWER BODY DUMBBELL WARM UP

WORKOUT

Every 3 Minutes x 30 Minutes (5 Rounds of both A & B)

A (Min 0-3)
8 Tempo RDLs @ 40X1
16 Deficit Alt. DB Reverse Lunges
30-Sec Bottom Squat Hold

B (Min 3-6)
Accumulate 60-sec L-Sit

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

Score: Weight Used

COACHES NOTES
The way this one works is you'll complete the RDLs, reverse lunges, and squat hold in the first three minutes (0:00-3:00). Rest any time that you have remaining in those three minutes. Then from 3:00-6:00, you'll accumulate 60 seconds in an L-sit. Rest any time remaining until 6:00. Then you'll go back to the RDLs, lunges, and hold from 6:00-9:00. Continue alternating in that pattern until 30 minutes are up.

The tempo for the RDLs is 4 counts down, explode up, 1 count hold at the top. The hold at the bottom of the squat should be active - not relaxed. You can do the L-sit from between parallettes, plates, boxes, or even from a hang.

ROMANIAN DEADLIFT (RDL)
Star standing with the bar hanging in your arms. Hands just outside the legs. The feet are under the hips. Heels are down. 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 keep your knees back and "stiff." When the bar reaches mid-shin - before the plates touch the floor - drive the heels into the ground and lift the chest to stand. Squeeze the butt. Don't lean back.

DEFICIT REVERSE LUNGE
Start standing with both feet on a 3-4" plate or other stable, elevated surface. Hold a dumbbell in each hand at your sides. Step back with one foot. Take a far enough step that the forward shin remains vertical as you lower the back knee to touch the ground gently. You will be travelling a further distance because of the deficit created by the forward foot. Once the knee touches, drive through the heel of the front foot and the toes of the back foot to stand and bring the back foot on top of the plate. That's 1 rep. Alternate legs every rep.

If you're struggling to do these at a deficit, you can hold one weight at your chest in the goblet position, go unweighted, or do regular reverse lunges.

BOTTOM SQUAT HOLD
Lower to the bottom of the squat. Keep your heels down, knees out, chest lifted, and back arched. It helps if you imagine you're screwing your feet into the floor as you pull your shoulders back. If you absolutely need to you can press your palms together in front of your chest and drive your knees out with your elbows. Or stand near a doorframe or rig post to assist you in staing active.

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

You can modify by tucking in one or both knees. If you don't have two objects that will work, try an L-Hang (same idea just while hanging from a bar)!

MAMA MODIFICATIONS

Good Mornings

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

Lunge

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

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

Toes to Bar

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

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

75 Bear Complex Reps

10 Hop Overs every minute on the minute starting at 1:00

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

Score: Total Time

Goal: 10-15 Minutes

COACHES NOTES
Ideally, you are doing 5-8 reps each minute in order to hit the goal. If you are working with a heavier bag, reduce the reps to 50 so you can stay within the goal time of 10-15 minutes. Just because you don't have to start with the hop overs, doesn't mean you should try to bank up as many bear complex reps as possible. You will pay for it later if you do!

SANDBAG BEAR COMPLEX
The weight you choose should allow you to be CAPABLE of doing all reps of the Bear Complex unbroken. Doesn't mean you have to - just means you could if you wanted to.

For those complexes. 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!

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

CUSTOMIZATIONS
Sandbag Shuffle
Skip Overs

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

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

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

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WARM UP
LOWER BODY BARBELL WARM UP
PULL UP WARM UP

WORKOUT

Deadlift

6 x 4

COACHES NOTES
Add load between sets on the Deadlifts. Rest 3 minutes between sets.

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

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

4 Rounds
NOT FOR TIME

8 Single Leg Deadlifts Left Leg
8 Single Leg Deadlifts Right Leg
8 Supine Barbell Rows (SLOW)

Score: Weight Used

Goal: Unbroken Sets - not fast - and with good form.

COACHES NOTES
The idea here is to be able to do all 8 reps unbroken. The last 2-3 reps of each set should be very challenging. Rest 30-60 seconds between movements.

For the single leg deadlift you can either hold a dumbbell in each hand or a barbell in both hands. Shift your weight into one foot and raise the other foot off the floor behind you.

Fight not to twist. Allow a slight bend in the knee as you hinge forward at the hip and touch one head of the dumbbells to the floor. Keep the back flat and belly tight and squeeze the butt to stand up. You can always modify to a single dumbbell or even regular deadlifts if you need to.

For the supine barbell row, set the bar in the rack low enough that you'll be at a challenging angle. Position yourself under the bar with arms straight, shoulders slightly behind the bar. Keep a rigid body position with knees, hips and shoulders in a straight line. Pull your body up to make chest contact with the bar and lower back to straight arms.

If you do not have a rack or rings to do this movement - you may also do a bent over row in its place.

More fun with pull overs!!

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 LOWER BODY WARM UP

WORKOUT

5 Min Pull Over Practice

Options:

Kicking Pull Over
Jumping Pull Over
Hanging Pull Over

Choose one or play around with all three for 5 minutes!

For the pull over the goal is to pull the body up and then get the hips close to the bar and keep them close to the bar as you pull yourself over in a backwards roll type movement.

To do these unassisted you will need the upper body strength to do a pull up. BUT you can also do them with a little jump to help with the pull or even stand on something high enough to be able to really kick up and over.

These require a great deal of ab strength. So don't be surprised by that one! Look at your quads the entire time. Allow your hands to rotate around the bar.

Have fun with these and whatever set up you are using make sure it is stable and that you are safe.

Every Min on the Min for 16 Min

Min 1: 8-12 Toes to Bar

Min 2: 10-16 Pistols (Single-Leg Squats)

Score: Total Reps of Both

**Remember scores don't matter. PRACTICE with good form is what this is all about!

Toes to bar starts with you 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.

If you don't have a pull up bar, sub with V-Ups.

Or, modify to Knee-Ups, Supine Toe Touches or regular sit-ups if you need to!

A "Pistol" is a single leg squat. Start standing, shift all your weight into one foot and raise the other off the ground in front of you. Reach your butt back while keeping your chest over your ankle. Belly is tight. Lower under control. Be mindful that your knee doesn't cave in at any point. It is TOTALLY normal to have one side that is weaker or less coordinated than the other. If these are new for you, try sitting back to a target. You may also try different strategies - such as holding your foot out front to keep that other leg up if necessary!

If Pistols aren't happening... lateral step offs can be done unweighted or adding a bit of weight as light or as heavy as you are comfortable. You are definitely just TOUCHING with the toe on the ground though and will not PUSH off of that foot at all. For many people, no weight is just fine.

For total time:

Accumulate 3 min in the bottom of a push up but with the chest and thighs JUST off of the ground.

Score is how long it takes you to accumulate that in small increments.

No sagging hips or belly. Elbows tucked in with the bicep and forearm touching the rib cage. No raised hips either!