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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WORKOUT

WARM UP:

Complete 3 Rounds:
10 Flat to Hollow on Floor
10 Flat to Superman on Floor
10 Kip Swings on Bar
10 Kip/Press Down

Not for time or anything - can add a broomstick/PVC or a little weight to the Flat to Hollow

COACHES NOTES
So for the flat to hollow you will lay on your back on the ground with the legs and arms extended. You will lift the shoulders and legs off of the ground by hollowing out your belly - pulling your low back into the ground. Hold for 1 second then lower.

For the superman it's basically the opposite. You will lay on your stomach on the ground with arms and legs extended. You will lift the arms and legs by squeezing the butt and back. Hold for 1 second then lower.

For the kip swing you take that hollow and superman and simply perform it on the bar! Hollow/Arch/Hollow/Arch. Let it be fluid with no pause in the front or back. Lead with the shoulders doing most of the work by pressing against the bar then pulling.

From here you - for the last 5 reps you will add a straight arm hard press as you close the hips even more. Think about trying to PRESS the bar into your hips as you lean back a little to bring you closer to the bar. DO NOT pull with the arms!

7 Min AMRAP
(As Many Rounds and Reps as Possible in 7 Min)

1 Pull Up
1 Toes to Bar
2 Pull Ups
2 Toes to Bar
3 Pull Ups
3 Toes to Bar -
Keep adding 1 per movement per round.

How to CUSTOMIZE:

If you are unable to do pull ups and toes to bar - no problem!

You will do 1 kip swing - 1 knees up - 2 kip swings - 2 knees up....

Extra Challenge: Sets of same number must be unbroken. So the 1+1 / break / 2+2 / break / 3+3 / break and so on.

SCORE: Total Reps

COACHES NOTES
On both the pull up and the toes to bar focus on those solid hollow and arch positions you practiced in your warm up.

Your hands should be just wider than your shoulders. And we want to make sure that we are fully open but "active" in the bottom position. This means you aren't hanging there like a floppy fish - but have your body in a tight position - with the shoulders pulled slightly down.

Work to get your chin all of the way over the bar at the top. Then press away and pull yourself back through into the arch position to lead you into the next rep.

You will use that same arch position - followed by press against the bar with straight arms for each rep of toes to bar!

Even if you are doing the scaled option here - try to work on that solid kip swing!

Accumulate Max Hold in 5 min:

Top of Push up on Rings or TRX Bands

COACHES NOTES
For this you will hold the top of a push up position on the rings or TRX bands. Every time you break just come down and write down how long you held for. Add up total time at the end.

Keep the belly tight and find that hollow type position again. Squeeze the cheeks!

Press the through the shoulders by pressing them forward as you hold!

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!

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WARM UP
UPPER BODY DUMBBELL WARM UP

WORKOUT

Every 2 minutes for 10 minutes (5 sets)

8 Bent Over Rows
10 Shoulder Press

After 10 Min - Rest 2 Minutes

Then

Every 2 minutes for 8 minutes (4 sets)

12 Pull Overs
12 Front Raises

Score: Weight used for Bent Over Rows. List other Weights in Comments

COACHES NOTES
Use two dumbbells or a barbell for the first part. Use a single dumbbell for the pull overs and front raises.

Set up for the bent over rows by deadlifting the DBs (or barbell) to just below the knee. From here, keeping the torso position set and the chest lifted - you will pull the elbows back and bring the dumbbells to just below the chest or pull the barbell to your lower chest. Keep the belly tight. Bring the dumbbells back to just below the knee with the arms straight at the bottom. No kipping or pulling your CHEST down!

Set up for the shoulder press with the DBs on the shoulders with elbows high. Keep the rib cage down and belly tight. Press straight up until your elbows are locked out with biceps by the ears. Bring the dumbbells all the way down to the shoulders each time.

For the Pull Overs, lay back on the bench with the crown of your head just over the edge. Hold the DB above your chest with a micro-bend at the elbow. Use both hands to hold one head of the DB. Slowly lower the DB over your head toward the floor. The DB should get as close to the floor as possible without overarching your back. Try to pin your front ribcage down to your hips throughout the entire movement. Raise the DB back up into the air over your chest to complete the rep.

For the Dumbbell Front Raise both arms move together. Place one hand on each side of the DB. Allow a slight bend in the elbow and avoid using any "kipping" or bouncing to move the weight. You will raise your arms up in front of you with wrists facing down until arms are parallel to the ground.

Finisher:

Accumulate 3 minutes of Overhead Plate Walk in as Few Sets as Possible.

Score: Total Time to Get to 3 Min of Overhead Walk - so the 3 Min + any Time Spent Resting.

Men Use: 45-55# Plate
Women Use: 25-35# Plate

COACHES NOTES
Hold the plate overhead with arms straight and biceps by the ears. Keep your belly tight and avoid overarching your back.

Then just walk for 3 minutes. If you can't go outside you can walk in small circles or even march in place. We want some kind of lower body movement here to encourage more core stabilization!

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.

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WARM UP
SNATCH WARM UP

WORKOUT

On a 15 Min Clock, find your heaviest single of

Snatch + Hang Snatch

(One full snatch from the ground + One hang snatch from above the knee)

Score: your heaviest unbroken Snatch + Hang Snatch

Unbroken = you didn't drop the bar

COACHES NOTES
For this you will perform 1 full snatch (meaning from the ground and landing in a full squat), then you will lower the bar to the hip and perform 1 more snatch (squat) from the hang (dip, but don't go below the knee to initiate.).

You have 15 min on the clock and can add weight and do sets as you please - with the goal of going as heavy as you can for this movement in that time frame.

MOVEMENT DESCRIPTIONS
For the snatch you will start with the bar on the ground. Your grip will be wide (overhead squat grip). Heels will be down with the feet somewhere between hip and shoulder width. You will hinge at the hips and bend the knees to bring your hands to the bar. Keep the chest up and back flat. You should not be TOO squatty, but definitely have a bend in those knees. Bar is close to the body.

To stand you will drive the heels into the ground and lift the chest! Drive the knees back as the chest comes up. Once past the knees you will want to think of jumping straight UP (not forward) leading with the chest. Squeeze the butt and shrug the shoulders. Pull the elbows high and outside to keep the bar close as it starts to travel UP the body. At the same time, pull YOURSELF down under it and press against the bar as you get into a low overhead squat.

You should land in an overhead squat with the bar over the middle of the body, locked out, armpits forward, belly tight, chest up, knees out, heels down.

Stand by driving the heels down, knees out, and leading with the chest. Keep pressing into the bar!

Lower the bar back to the hips. Re-set your feet if you need to. Dip by allowing the chest to come forward slightly and allowing the bar to slide down the thigh. Keep the arms straight and bend the knees slightly.

From that position you will perform the snatch exactly the same as the other one.

If you want you may choose to work power snatches instead.

5x5 Behind the Neck Jerk

COACHES NOTES
Go light for these and work technique. Go SUPER light if you have never done them before. Be careful with the lower! Absorb with the knees!

You may work a wide grip or a more normal grip. Up to you.

BEHIND THE NECK JERK
The bar will start on the back. You will dip keeping the heels down, allowing the knees to come forward, and keeping the chest up. Stand up hard and fast to pop the bar off of the shoulders. Press the bar up and press YOURSELF down underneath it. Catch it with the heels down, knees out, belly tight and completely locked out with the bar over the middle of the body. Stand to finish.

When lowering the bar please absorb with the knees and then re-set before the next rep.

You may choose to work the power jerk or split jerk.

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

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

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RUN VERSION

WARM UP
RUNNING WARM UP

WORKOUT

3 Rounds
Run 200 Meters
Rest 60 Seconds
Run 200 Meters
Rest 60 Seconds
Run 200 Meters
Rest 60 Seconds
Run 200 Meters
Rest 3 Min

3 Rounds
Run 400 Meters
Rest 75 Seconds
Run 400 Meters
Rest 3 Minutes

Run 800 Meters

Score is total time including rest - PLEASE READ COACHES NOTES

COACHES NOTES
Each interval should be HARD, but not ALL OUT. And the goal should be to maintain a similar pace for all 200s, and all 400s.

To be clear you complete:

200
Rest
200
Rest
200
Rest
200
Rest

That is ONE round. Do 3 ROUNDS of that. And then:

400
Rest
400
Rest

3 ROUNDS of that! And then:

800

This is a total of 5600 Meters.

RUN VERSION (No Measured Distance)

3 Rounds (Each round is 10 Min)
Run 1 Min (0-1)
Rest 1 Min (1-2)
Run 1 Min (2-3)
Rest 1 Min (3-4)
Run 1 Min (4-5)
Rest 1 Min (5-6)
Run 1 Min (6-7)
Rest 3 Min (7-10)

3 Rounds (Each round is 8 Min 15 Sec)
Run 2 Min (0-2)
Rest 75 Seconds (2:00-3:15)
Run 2 Min (3:15-5:15)
Rest 3 Minutes (5:15-8:15)

Run 4 Min

Score is total distance (if you have like a watch or something that can track it) - PLEASE READ COACHES NOTES!

COACHES NOTES
Each interval should be HARD, but not ALL OUT. And the goal should be to maintain a similar pace for all 200s, and all 400s.

To be clear you complete:

1 Min
Rest
1 Min
Rest
1 Min
Rest
1 Min
Rest

That is ONE round. Do 3 ROUNDS of that. And then:

2 Min
Rest
2 Min
Rest

3 ROUNDS of that! And then:

4 Min

This is a total of 58 Min 45 Sec.

ROW VERSION

3 Rounds
Row 250 Meters
Rest 60 Seconds
Row 250 Meters
Rest 60 Seconds
Row 250 Meters
Rest 60 Seconds
Row 250 Meters
Rest 3 Min

3 Rounds
Row 500 Meters
Rest 75 Seconds
Row 500 Meters
Rest 3 Minutes

Row 1000 Meters

Score is total time including rest

COACHES NOTES
Each interval should be HARD, but not ALL OUT. And the goal should be to maintain a similar pace for all 250s, and all 500s.

To be clear you complete:

250
Rest
250
Rest
250
Rest
250
Rest

That is ONE round. Do 3 ROUNDS of that. And then:

500
Rest
500
Rest

3 ROUNDS of that! And then:

1000

This is a total of 7000 Meters.

BIKE VERSION

3 Rounds
Bike 15/11 Cal
Rest 60 Seconds
Bike 15/11 Cal
Rest 60 Seconds
Bike 15/11 Cal
Rest 60 Seconds
Bike 15/11 Cal
Rest 3 Min

3 Rounds
Bike 30/22 Cal
Rest 75 Seconds
Bike 30/22 Cal
Rest 75 Cal
Rest 3 Min

Bike 60/45 Cal

First number is Men's distance, Second number is Women's distance.

Score is total time including rest - PLEASE READ COACHES NOTES!

COACHES NOTES
Each interval should be HARD, but not ALL OUT. And the goal should be to maintain a similar pace for all 15/11s, and all 30/22s.

To be clear you complete:

15/11
Rest
15/11
Rest
15/11
Rest
15/11
Rest

That is ONE round. Do 3 ROUNDS of that. And then:

30/22
Rest
30/22
Rest

3 ROUNDS of that! And then:

60/45

That is a total of 420/309 calories!

23 - Ares Demo

23 - Ares Programs

23 - Ares Customizations

This workout was originally programmed on 08/18/2020 and you can #blamealex!

Welcome to Vault 2021 - Road to Olympus!

This is the workout of the day for Monday - but also the TWENTY-THIRD workout in the Street Parking Vault Challenge! Perform ANY VERSION (including SHIFT) of this workout and record your score before 2pm PST on Thursday - June 10 to receive credit towards the Vault!

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

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

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

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

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PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP
GYMNASTICS PULL WARM UP

WORKOUT

2021 VAULT: DUMBBELL ARES

4 Rounds

10 DB Clean and Jerks
15 Toes to Bar
10 DB Clean and Jerks
15 DB Facing Burpees

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

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

Score: Total Time

Goal: 15-22 Min

COACHES NOTES
In order to hit the goal, we're looking for each round to take 4-5 minutes with the understanding that we'll likely slow down a bit on rounds 3 and 4. Choose a weight that you COULD do unbroken when you're fresh but it's probably a good idea to break them up into sets of 3-5 reps from the start since this one will get grippy! If you go with the toes to bar option, break those up from the start too. Don't peacock the burpees - find a nice steady pace that allows you to keep moving!

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

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

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

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

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

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

CUSTOMIZATIONS
Lighter weight

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.

CUSTOMIZATIONS
V-Ups
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!

DB FACING BURPEE
You will face your dumbbells. Get your chest and thighs to the ground by either jumping or stepping back. Jump or step the feet back in. Jump over your dumbbells. Turn around and repeat!

CUSTOMIZATIONS
Facing Step In/Out Burpee
No Push Up DB Facing Burpee
Regular Burpees

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP
GYMNASTICS PULL WARM UP

WORKOUT

2021 VAULT: BARBELL ARES

4 Rounds

10 Clean and Jerks
15 Toes to Bar
10 Clean and Jerks
15 Bar Facing Burpees

Suggested Weight
Men: 95#
Women: 65#

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

Score: Total Time

Goal: 15-22 Min

COACHES NOTES
In order to hit the goal, we're looking for each round to take 4-5 minutes with the understanding that we'll likely slow down a bit on rounds 3 and 4. Choose a weight that you COULD do unbroken when you're fresh but it's probably a good idea to break them up into sets of 3-5 reps from the start since this one will get grippy! If you go with the toes to bar option, break those up from the start too. Don't peacock the burpees - find a nice steady pace that allows you to keep moving!

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

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.

CUSTOMIZATIONS
V-Ups
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!

BARBELL FACING BURPEE
You will face your barbell. Get your chest and thighs to the ground by either jumping or stepping back. Jump or step the feet back in. Jump over your barbell. Turn around and repeat!

CUSTOMIZATIONS
Facing Step In/Out Burpee
No Push Up Bar Facing Burpee
Regular Burpees

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP
GYMNASTICS PULL WARM UP

WORKOUT

2021 VAULT: SANDBAG ARES

4 Rounds

10 Sandbag Clean and Jerks
15 Toes to Bar / Supine Sandbag Toe Touches
10 Sandbag Clean and Jerks
15 Sandbag Facing Burpees

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

Score: Total Time

Goal: 15-22 Min

COACHES NOTES
In order to hit the goal, we're looking for each round to take 4-5 minutes with the understanding that we'll likely slow down a bit on rounds 3 and 4. Break up the clean and jerks into sets of 3-5 reps from the start. If the weight of your bag feel too heavy to get each set of 10 reps done in a minute or less, go ahead and reduce the reps to 8. If you go with the toes to bar option, break those up from the start too. Don't peacock the burpees - find a nice steady pace that allows you to keep moving!

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

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.

CUSTOMIZATIONS
V-Ups
Knee-Ups
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 -

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.

SANDBAG FACING BURPEE
You will face your sandbag. Get your chest and thighs to the ground by either jumping or stepping back. Jump or step the feet back in. Jump over your sandbag. Turn around and repeat!

CUSTOMIZATIONS
Facing Step In/Out Burpee
No Push Up SB Facing Burpee
Regular Burpees

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.

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.

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

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.

Sit Ups

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

210608_Demo.mp4

210608_Prog.mp4

210608_Cust.mp4

Goals vary depending on the version you choose today. Program B is a bit heavier option for this one!

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

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, CALVES/ANKLES
POST: NECK & SHOULDER RELIEVER, PIGEON STRETCH

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PROGRAM A

PROGRAM A

WARM UP
SQUAT WARM UP
GYMNASTICS PRESS WARM UP

WORKOUT

2 Minutes "ON" 1 Minute "OFF" for 5 Rounds
(14 Min TOTAL)

In a 2 Minute Window Complete:

30 DB Hop Overs
3 Wall Walks
Max Reps Dumbbell Squats

When the Clock Hits 2 Min - Rest 1 Min.

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

Extra Challenge
Men: Increase Reps to 40 Hop Overs + 4 Wall Walks
Women: Increase Reps to 40 Hop Overs + 4 Wall Walks

Score: Total SQUAT Reps ONLY!

Goal: 60-90 Reps

COACHES NOTES
To clarify the flow of this one, you'll do 30 hop overs, 3 wall walks, then as many DB squats as you can until the 2:00 mark. Rest for 1 minute and repeat until you've completed 5 rounds total. You should only have 30-45 seconds for the squats each round. So, don't try to game the workout just to get more time for squatting. Instead, consider the extra challenge. To hit the goal, you'll need to complete 12-18 squats per round for this version.

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

WALL WALK

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

Don't slide or flop!

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

DUMBBELL 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
GYMNASTICS PRESS WARM UP

WORKOUT

2 Minutes "ON" 1 Minute "OFF" for 5 Rounds
(14 Min TOTAL)

In a 2 Minute Window Complete:

30 DB Hop Overs
3 Wall Walks
Max Reps Back Squats

When the Clock Hits 2 Min - Rest 1 Min.

Suggested Weight
Men: 115-135#
Women: 75-95#

Extra Challenge
Men: 155#+
Women: 105#+

Score: Total BACK SQUAT Reps ONLY!

Goal: 40-60 Reps

COACHES NOTES
To clarify the flow of this one, you'll do 30 hop overs, 3 wall walks, then as many back squats as you can until the 2:00 mark. Rest for 1 minute and repeat until you've completed 5 rounds total. You should only have 30-45 seconds for the squats each round. So, don't try to game the workout just to get more time for squatting. Instead, consider the extra challenge. To hit the goal, you'll need to complete 8-12 squats per round for this version, they are meant to be moderately heavy.

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

WALL WALK

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

Don't slide or flop!

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

BARBELL 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
SQUAT WARM UP
GYMNASTICS PRESS WARM UP

WORKOUT

2 Minutes "ON" 1 Minute "OFF" for 5 Rounds
(14 Min TOTAL)

In a 2 Minute Window Complete:

30 DB Hop Overs
3 Wall Walks
Max Reps Sandbag Back Squats

When the Clock Hits 2 Min - Rest 1 Min.

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

Extra Challenge
Men: Increase Reps to 40 Hop Overs + 4 Wall Walks
Women: Increase Reps to 40 Hop Overs + 4 Wall Walks

Score: Total SQUAT Reps ONLY!

Goal: 60-90 Reps

COACHES NOTES
To clarify the flow of this one, you'll do 30 hop overs, 3 wall walks, then as many sandbag back squats as you can until the 2:00 mark. Rest for 1 minute and repeat until you've completed 5 rounds total. You should only have 30-45 seconds for the squats each round. So, don't try to game the workout just to get more time for squatting. Instead, consider the extra challenge. To hit the goal, you'll need to complete 12-18 squats per round for this version.

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

WALL WALK

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

Don't slide or flop!

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

SANDBAG 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
Sandbag Single Shoulder Squats
Air Squats

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.

Wall Walks

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

DB/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.

210609_Demo.mp4

210609_Prog.mp4

210609_Cust.mp4

Reps vary slightly between Program A and B 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): OLY
  POST(best after the main workout): SOGO
EITHER(can be warm up or finisher): GYMNASTICS
  SWAP(skip the main workout and do one of these instead): ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, COUCH STRETCH
POST: HIPS, GENTLE LOWER BODY RECOVERY

---

PROGRAM A

PROGRAM A

WARM UP
LOWER BODY DUMBBELL WARM UP
RUNNING WARM UP

WORKOUT

4 Rounds

10 Staggered Stance Dumbbell Deadlifts (R Forward)
10 Staggered Stance Dumbbell Deadlifts (L Forward)
20 Box Jumps
Run 400 Meters

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

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

Score: Total Time

Goal: 14-20 Min

COACHES NOTES
Even though the load is much lighter compared to the barbell version, the increased reps and extra transition will likely take some extra time. That's okay, don't rush the deadlifts and get sloppy, just go harder on the run! Remember to primarily use your front leg and glute in the staggered stance, the back leg and foot are mostly for support. The ideal pace is about 3:30-5:00 per round. Choose a height on the box that allows you to complete 20 reps in a minute or less. Empty the tank on the final run!

STAGGERED STANCE DUMBBELL DEADLIFTS
Stagger your stance by just about a foot or so. Your stance should be much shorter than a split squat. Stay as light as you can on the ball of the back foot so that all the work is performed by the front leg. Make sure you keep tension in the front leg in the bottom position and keep a microbend in the front knee at the top so you are always under tension. Remember that the belly stays tight and back remains flat at all times.

CUSTOMIZATIONS
Dumbbell Deadlifts
Sumo Deadlifts

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

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

CUSTOMIZATIONS
Step Ups
Jump Overs

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
LOWER BODY BARBELL WARM UP

WORKOUT

4 Rounds

15 Barbell Deadlifts
20 Box Jumps
Run 400 Meters

Suggested Weight
Men: 155-185# // 20-24" Box
Women: 105-125# // 16-20" Box

Extra Challenge
Men: 205#+
Women: 135#+

Score: Total Time

Goal: 14-20 Min

COACHES NOTES
To hit the goal, you're looking at roughly 3:30-5:00 per round. The deadlifts should be moderately heavy. Choose a load that you are going to have to break up into 2-3 sets, especially in the later rounds. Make sure you are keeping your belly tight so your back doesn't light up on the run. Choose a box height that allows you to complete 20 box jumps in a minute or less each time. Push hard on the runs, especially the last one!

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

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

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

CUSTOMIZATIONS
Step Ups
Jump Overs

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
LOWER BODY BARBELL WARM UP

WORKOUT

This version can be done with either the barbell option (listed) or the dumbbell option found in Program A.

4 Rounds

15 Barbell Deadlifts
20 Box Jumps
Bike 30 Cal (Men) / 22 Cal (Women)
-or-
Row 36 Cal (Men) / 26 Cal (Women)

Suggested Weight
Men: 155-185# // 20-24" Box
Women: 105-125# // 16-20" Box

Extra Challenge
Men: 205#+
Women: 135#+

Score: Total Time

Goal: 14-20 Min

COACHES NOTES
To hit the goal, you're looking at roughly 3:30-5:00 per round. The deadlifts should be moderately heavy. Choose a load that you are going to have to break up into 2-3 sets, especially in the later rounds. Make sure you are keeping your belly tight so your back doesn't light up on the bike/row, especially the row. Choose a box height that allows you to complete 20 box jumps in a minute or less each time. Empty the tank, go full send on the final bike/row!

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

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

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

CUSTOMIZATIONS
Step Ups
Jump Overs

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

CUSTOMIZATIONS
Reduce calories

MAMA MODIFICATIONS

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.

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.

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.

210610_Demo.mp4

210610_Prog.mp4

210610_Cust.mp4

Reps vary for the different versions 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): OLY-POWER
  POST(best after the main workout): BUTTS & GUTS
  SWAP(skip the main workout and do one of these instead): SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, SPINE STRENGTHENING
POST: GENTLE UPPER BODY RECOVERY, SPINE HEALTH WITH A TWIST

---

PROGRAM A

PROGRAM A

WARM UP
UPPER BODY DUMBBELL WARM UP

WORKOUT

EMOM 21 Minutes
(Every Minute on the Minute for 21 Minutes)

Min 1: 16 Alternating Dumbbell Shoulder Press
Min 2: 18 Alternating Dumbbell Bent Over Rows
Min 3: 12 reps 1/4 Get Ups (6 Per Side)

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

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

Score: Weight Used for Min 1 and 2

Goal: Choose a weight that is challenging and probably not unbroken

COACHES NOTES
Note the goal for this workout. Choose a load that doesn't allow you to go unbroken the whole time - but will allow you to get 20 seconds or so rest in each minute of the presses and rows. The 1/4 get ups may take a bit longer but you want to have at least enough time to reset and transition to the next movement. Remember the reps are split between arms on the alternating movements, so it's 8 presses per arm and 9 rows!

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

CUSTOMIZATION
Single DB held in both hands

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

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

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

Mamas, the DB windmill is a great sub for this one but check out Members-Only for the full list of mama mods!

PROGRAM B

PROGRAM B

WARM UP
FULL BODY SIMPLE WARM UP
OVERHEAD WARM UP

WORKOUT

EMOM 21 Minutes
(Every Minute on the Minute for 21 Minutes)

Min 1: 12 Barbell Shoulder Press
Min 2: 14 Barbell Bent Over Rows
Min 3: 12 reps 1/4 Get Ups (6 Per Side)

Suggested Weight
Men: 95# / 40-50# 1/4 Get Ups
Women: 65# / 25-35# 1/4 Get Ups

Extra Challenge
Men: 115-135#
Women: 75-95#

Score: Weight Used for Min 1 and 2

Goal: Choose a weight that is challenging and probably not unbroken

COACHES NOTES
Note the goal for this workout. Choose a load that doesn't allow you to go unbroken the whole time - but will allow you to get 20 seconds or so rest in each minute of the presses and rows. The 1/4 get ups may take a bit longer but you want to have at least enough time to reset and transition to the next movement. Remember the reps are split between arms on the alternating movements, so it's 8 presses per arm and 9 rows!

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

CUSTOMIZATION
Single DB held in both hands

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

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

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

Mamas, the DB windmill is a great sub for this one but check out Members-Only for the full list of mama mods!

PROGRAM C

PROGRAM C

WARM UP
SANDBAG UPPER BODY WARM UP

WORKOUT

EMOM 21 Minutes
(Every Minute on the Minute for 21 Minutes)

Min 1: 12 Seated Sandbag Shoulder Press
Min 2: 14 Sandbag Bent Over Slams
Min 3: 12 reps 1/4 Get Ups with the Sandbag (6 Per Side)

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

Score: Weight Used for Min 1 and 2

Goal: Adjust the reps if needed to make sure you get around 20 seconds rest each minute.

COACHES NOTES
Note the goal for this workout. Choose a load that doesn't allow you to go unbroken the whole time - but will allow you to get 20 seconds or so rest in each minute of the presses and slams. The 1/4 get ups may take a bit longer but you want to have at least enough time to reset and transition to the next movement. Don't rush the bent over slams, remember to set up properly for each rep and be explosive in the slam portion!

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

CUSTOMIZATIONS
Adjust reps if workout with a heavier bag
Standing Shoulder Press
Shoulder to Shoulder Press

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

CUSTOMIZATIONS
Bent Over Row
Sumo Deadlift High Pull

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

Start on your back. Holding the bag to your chest with your right arm. Bend your right knee so your right foot is flat on the floor.

Bring your left arm out to the side about 45°. Keep the bag to your chest for the entire movement. Raise your chest toward the ceiling as you 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
Alternating V-Ups
Weighted Sit Ups
Unweighted Sit Ups

Mamas, the DB windmill is a great sub for this one but check out Members-Only for the full list of mama mods!

MAMA MODIFICATIONS

Overhead Press

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

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.

210611_Demo.mp4

210611_Prog.mp4

210611_Cust.mp4

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

PRE(best before main workout): POWER
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: QUADS/IT BAND, GENTLE UPPER BODY RECOVERY

---

PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

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

20 Wall Balls
20 Alternating Single Arm Dumbbell Snatch

Suggested Weight
Men: 20#ish Ball - 40# DB
Women: 14#ish Ball - 25# DB

Extra Challenge
Men: 20#ish Ball - 50# DB
Women: 14#ish Ball - 35# DB

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 5-7 Rounds

COACHES NOTES
Simple and effective today, don't underestimate this one! You are shooting for roughly 2 minute rounds here. Have a plan going in. Some of you may be able to go unbroken the whole way. For most of us, we'll need to break at some point. Choose a load and target height that allows you to complete both movements in 1-2 sets the whole way. Remember to breathe during the wall balls and try to keep a smooth, steady pace for the whole 12 minutes.

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

When you catch it. Catch first and then squat.

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

CUSTOMIZATIONS
Lower Target Height
Single DB Thruster
Empty Barbell Thruster

DUMBBELL POWER SNATCH
The dumbbell will start on the ground, feet on either side about shoulder width apart. Hinge at the hips and a bend at the knee. Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear. In the catch the heels are down, knees out, chest up. Stand to finish. Alternate hands with each rep. So for each set of 20 you end up doing 10 per side.

CUSTOMIZATIONS
Dumbbell Hang Power Snatches

PROGRAM B

PROGRAM B

WARM UP
SQUAT WARM UP
SNATCH WARM UP

WORKOUT

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

20 Wall Balls
12 Power Snatch

Suggested Weight
Men: 20#ish Ball - 75# Bar
Women: 14#ish Ball - 55# Bar

Extra Challenge
Men: 20#ish Ball - 95# Bar
Women: 14#ish Ball - 65# Bar

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 5-7 Rounds

COACHES NOTES
Simple and effective today, don't underestimate this one! You are shooting for roughly 2 minute rounds here. Have a plan going in. Some of you may be able to go unbroken the whole way. For most of us, we'll need to break at some point. Choose a load and target height that allows you to complete both movements in 1-2 sets the whole way. Remember to breathe during the wall balls and try to keep a smooth, steady pace for the whole 12 minutes.

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

When you catch it. Catch first and then squat.

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

CUSTOMIZATIONS
Lower Target Height
Single DB Thruster
Empty Barbell Thruster

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

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

CUSTOMIZATIONS
Go lighter
Hang Power Snatch

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

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

20 Wall Balls or Sandbag Thrusters
12 Sandbag Ground to Overhead

Suggested Weight
Men: 20#ish Ball - 50-70# Sandbag
Women: 14#ish Ball - 25-45#

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 5-7 Rounds

COACHES NOTES
Simple and effective today, don't underestimate this one! You are shooting for roughly 2 minute rounds here. Have a plan going in. Remember to breathe during the wall balls/thrusters and try to keep a smooth, steady pace for the whole 12 minutes. For the ground to overheads, think fast singles without stepping away from your bag. If you are working with a heavier sandbag, choose a rep target that you can complete in a minute.

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

When you catch it. Catch first and then squat.

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

CUSTOMIZATIONS
Lower Target Height
Single DB Thruster
Empty Barbell Thruster

--OR--

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

CUSTOMIZATIONS
Adjust reps based on bag weight
Shoulder to Shoulder Thrusters

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

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

MAMA MODIFICATIONS

Thruster/Wallball

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

DB Snatch

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

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.

210612_Demo.mp4

210612_Prog.mp4

210612_Cust.mp4

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

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: PIGEON STRETCH, WARM UP FLOW
POST: SCIATICA/PIRIFORMIS, GENTLE UPPER BODY RECOVERY

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PROGRAM A

PROGRAM A

WARM UP
LOWER BODY DUMBBELL WARM UP
PULL UP WARM UP

WORKOUT

5 Rounds

12 Pull Ups
8 Dumbbell Hang Power Clean + Lunge Right + Lunge Left

Rest 30 Seconds Between Rounds

Strict Pull Up Option: 6-9 Per Round

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

Extra Challenge
Men: 50# DBs Increase Reps to 15/10
Women: 35# DBs Increase Reps to 15/10

Score: Total Time Including Rest

Goal: 10-15 Min

COACHES NOTES
In order to hit the goal for this workout, you'll need to finish each round in 1:30-2:30. Choose a pull-up variation that allows for you to get those 12 reps done in 30-60 seconds. For the hang power clean + lunges, choose a weight that allows you to do at least 3 reps at a time. You should be finishing those 8 reps in 1:00-1:30. While you're lunging, remember to keep your belly braced and squeeze your butt as you come to standing. Don't forget to rest!!!

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

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

DUMBBELL HANG POWER CLEAN + ALTERNATING LUNGE
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 up. Then with the dumbbells still at the shoulders, perform two alternating lunges.

You may perform forward stepping, reverse stepping, or even walking lunges. Keep the chest up, but do not overextend the back. Keep the belly tight! Make sure you take a long enough step so that your front heel is firmly planted when the back knee GENTLY touches the ground. Stand all of the way up then repeat on the opposite leg. Then lower the dumbbells back to the hips to start the next rep.

CUSTOMIZATIONS
DB Hang Power Clean + DB Step Ups
Single DB Hang Power Clean + Lunges
8 Hang Power Cleans + 8 Unweighted Lunges

PROGRAM B

PROGRAM B

WARM UP
LOWER BODY BARBELL WARM UP
PULL UP WARM UP

WORKOUT

5 Rounds

12 Pull Ups
8 Barbell Hang Power Clean + Lunge Right + Lunge Left

Rest 30 Seconds Between Rounds

Strict Pull Up Option: 6-9 Per Round

Suggested Weight
Men: 75#
Women: 55#

Extra Challenge
Men: 95-115# Increase Reps to 15/10
Women: 65-75# Increase Reps to 15/10

Score: Total Time Including Rest

Goal: 10-15 Min

COACHES NOTES
In order to hit the goal for this workout, you'll need to finish each round in 1:30-2:30. Choose a pull-up variation that allows for you to get those 12 reps done in 30-60 seconds. For the hang power clean + lunges, choose a weight that allows you to do at least 3 reps at a time. You should be finishing those 8 reps in 1:00-1:30. While you're lunging, remember to keep your belly braced and squeeze your butt as you come to standing. Don't forget to rest!!!

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

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

BARBELL HANG POWER CLEAN + ALTERNATING LUNGE
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 up. Then with the bar still at the shoulders, perform two alternating lunges.

You may perform forward stepping, reverse stepping, or even walking lunges. Keep the chest up, but do not overextend the back. Keep the belly tight! Make sure you take a long enough step so that your front heel is firmly planted when the back knee GENTLY touches the ground. Stand all of the way up then repeat on the opposite leg. Then lower the bar back to the hips to start the next rep.

CUSTOMIZATIONS
Hang Power Clean + Front Rack Step Ups
Lighter Weight
8 Hang Power Cleans + 8 Unweighted Lunges

PROGRAM C

PROGRAM C

WARM UP
SANDBAG LOWER BODY WARM UP
PULL UP WARM UP

WORKOUT

5 Rounds

12 Pull Ups
8 Sandbag Hang Power Clean + Lunge Right + Lunge Left

Rest 30 Seconds Between Rounds

Strict Pull Up Option: 6-9 Per Round

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

Extra Challenge
Men: Increase Reps to 15/10
Women: Increase Reps to 15/10

Score: Total Time Including Rest

Goal: 10-15 Min

COACHES NOTES
In order to hit the goal for this workout, you'll need to finish each round in 1:30-2:30. Choose a pull-up variation that allows for you to get those 12 reps done in 30-60 seconds. For the hang power clean + lunges, choose a weight that allows you to do at least 3 reps at a time. You should be finishing those 8 reps in 1:00-1:30. While you're lunging, remember to keep your belly braced and squeeze your butt as you come to standing. Don't forget to rest!!!

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

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

Keep the arms straight and the sandbag close to the body. Stand up hard and fast. Shrug the shoulders. Pull the elbows high and outside to keep the sandbag close as you pull yourself down under it. Shoot the elbows around and through FAST to allow the sandbag to land on the biceps with the elbows high. Catch in a partial front squat with the heels down, knees out, chest up. Stand up. Then with the sandbag still at the shoulders, perform two alternating lunges.

You may perform forward stepping, reverse stepping, or even walking lunges. Keep the chest up, but do not overextend the back. Keep the belly tight! Make sure you take a long enough step so that your front heel is firmly planted when the back knee GENTLY touches the ground. Stand all of the way up then repeat on the opposite leg. Then lower the sandbag back to the hips to start the next rep.

CUSTOMIZATIONS
Adjust reps to fit goal
SB Hang Power Clean + Front Rack Step Ups
8 Hang Power Cleans + 8 Unweighted Lunges

TEAM VERSION

TEAM VERSION

WARM UP
LOWER BODY DUMBBELL WARM UP
PULL UP WARM UP

WORKOUT

In Teams of 2 Complete:

2 Rounds
50 Pull Ups
50 Hang Power Clean + Lunge Right + Lunge Left

One person works at a time. Rest while your partner works. Reps are COMBINED.

This workout can be done with the barbell, sandbag, or dumbbells.

Strict Pull Up Option: Lower reps each round to 35 total.

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

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

Score: Total Time

Goal: 16-21 Min

COACHES NOTES
Choose a pull-up variation that allows you and your partner to knock out 11-16 reps within a minute. For the hang power clean + lunges, you guys should be finishing 8-10 reps within a minute. While you're lunging, remember to keep your belly braced and squeeze your butt as you come to standing.

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

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

DUMBBELL HANG POWER CLEAN + ALTERNATING LUNGE
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 up. Then with the dumbbells still at the shoulders, perform two alternating lunges.

You may perform forward stepping, reverse stepping, or even walking lunges. Keep the chest up, but do not overextend the back. Keep the belly tight! Make sure you take a long enough step so that your front heel is firmly planted when the back knee GENTLY touches the ground. Stand all of the way up then repeat on the opposite leg. Then lower the dumbbells back to the hips to start the next rep.

CUSTOMIZATIONS
DB Hang Power Clean + DB Step Ups
Single DB Hang Power Clean + Lunges
# Hang Power Cleans + # Unweighted Lunges

MAMA MODIFICATIONS

Pull Ups

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

Power Clean

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

Hang Clean

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

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.

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

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

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WARM UP
LOWER BODY DUMBBELL WARM UP

WORKOUT
EMOM x 20 Min

Min 1: 12 Tempo Single-Dumbbell Sumo Deadlift @ 30X1
Min 2: 12 No Lockout Assisted Step Ups, PER SIDE
Min 3: 40 sec Elbow Plank Hip Twists
Min 4: 30 sec Tucked Hollow Hold

Suggested Weight // Height
Men: 60-80# DB/KB or lighter pair // 20-24"
Women: 35-55# DB/KB or lighter pair // 16-20"

Score: Weight Used

COACHES NOTES
So for this one, you'll end up cycling through the four movements five times.

For the tempo sumo deadlift, you'll lower down for 3 seconds then explode up and hold for 1 second at the top. Use a heavy-ish dumbbell or a lighter pair if you don't have access to a heavy DB. The no lockout assisted step ups will burn. Do your best not to "bounce" off the bottom foot. You can definitely use that leg to help you out but make the touch down as soft as possible. Those step up reps should be unbroken. The plank hip twists and hollow hold ideally is an unbroken effort but if you MUST, you can accumulate that time. Be sure to read the description and/or watch the video for all movements since they are fairly uncommon.

TEMPO 1-DB SUMO DEADLIFT
Assume a wide stance - about a foot wider than your squat stance with your toes turned out 45-60 degrees. Hold a dumbbell - one dumbbell head in each hand - at your hips. Keeping your chest proud, back flat, and a soft bend in your knees, send your hips back. As you hinge forward, make sure you are pressing your knees out as if you're trying to show your inner thighs. When the dumbbell reaches mid-shin (or when you feel your lower back start to flex), stand up hard and fast by pressing your feet into the floor. For this tempo, you'll take 3 seconds to lower into the bottom position then explode up and hold for 1 second at the top before starting the next rep.

NO LOCK OUT ASSISTED STEP UP
Set up your box or step near a sturdy object that you can hold onto for assistance during this movement. A rig post, countertop, bike, something. Start with your working foot on top of the box and nearest to your support. Make sure your WHOLE FOOT is on the box - no heel hanging off the edge. Grab your support with the same arm as the working leg (if you choose to do these weighted, hold a weight in the opposite hand). Drive through your heel to stand but stop just before your knee and hips lock out then lower back down to the floor. Then repeat. Your foot should stay on top of the box for all 12 reps. You can use your bottom foot to press of the ground a little, if you need to.

ELBOW PLANK HIP TWIST
Start in an elbow/forearm plank. Make sure your thighs, butt, and belly are squeezed tight. Press your elbows into the floor so that your shoulder blades spread out a bit. Keeping your belly tight and shoulders active, rotate your hips to the right as if you were trying to touch them to the floor. Then when you feel you can't go any further, rotate back through center. That's one rep. Repeat on the other side.

TUCKED HOLLOW HOLD
Lie on your back with your knees bent and pulled up into your belly, arms at your sides. To begin the hold, squeeze your abs and lift your upper back off the floor and reach forward through your finger tips. It should almost feel like you're trying to touch your shoulders to your knees.

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.

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

Hollow Rocks/Hold

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

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

16 Minute AMRAP
(As Many Reps as Possible in 16 Minutes)

2 Sandbag Drag & Pull
2 Sandbag Side to Side Thruster
2 Single Arm Sandbag Bent Over Row (1 Left/ 1 Right)
4 Sandbag Drag & Pull
4 Sandbag Side to Side Thruster
4 Single Arm Sandbag Bent Over Row (2 Left/ 2 Right)
6 Sandbag Drag & Pull
6 Sandbag Side to Side Thruster
6 Single Arm Sandbag Bent Over Row (3 Left/ 3 Right)
8 Sandbag Drag & Pull
8 Sandbag Side to Side Thruster
8 Single Arm Sandbag Bent Over Row (4 Left/ 4 Right)
....

Keep adding 2 reps to each movement until the clock hits 16:00.

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

Score: Total Reps

Goal: To get into the round of 14 reps of each movement.

COACHES NOTES
See the description of the single arm bent over rows below, you should be supported with the opposite arm so they are more manageable. If they still are not happening, especially with you heavier bag folks, just go with bent over rows. It's going to start getting hairy near the round of 8 reps or so, make sure you don't go too hard out of the gate.

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

CUSTOMIZATIONS
Adjust the reps if working with a heavier bag
Sandbag Up & Overs

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 sandbag straight up to lock out overhead then lower it down on to the opposite shoulder.

CUSTOMIZATIONS
Adjust reps based on bag weight
Sandbag Thrusters

SINGLE ARM SANDBAG BENT OVER ROW
Find a staggered stance position with the left leg forward and right leg back. Plant the left elbow/forearm on your left thigh. You can also plant your left hand on a box, bench, or even the wall. If you are using a bench you, plant the left knee on there. Keep the belly tight, back flat and shoulders packed down onto your ribs. Grip the sandbag by the center handle and raise it up off the floor if possible.

The movement should start with the arm straight, draw your elbow up and back until your hand touches your ribcage, then lower with control. Don't try to use your hips or jerk your chest up for assistance. Once you've completed the appropriate number of reps, switch arms and repeat on the other side.

CUSTOMIZATIONS
Sandbag Bent Over Rows

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

Back Squat

4 x 6

Perform a set of 6 Back Squats every other minute for 8 minutes.

COACHES NOTES
These should be done at the same load across all four sets. Pick something that those final reps on the final set will be very challenging but you can maintain correct form.

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

Bench Press

4 x 6

Perform 6 Bench Press reps every other minute for 8 minutes

COACHES NOTES
These should be performed at the same load and it should be moderately heavy from the start. Go a little lighter if you do not have a spotter.

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.

4 Rounds of:

8 Bulgarian Split Squats (Left leg forward)
8 Bulgarian Split Squats (Right leg forward)
8 Tempo Push Ups (Tempo = 41X1)

Idea for loading (No need to go heavier than this):

Men: 75-95# Barbell or 40-50# DBs in each hand.
Women: 45-65# Barbell or 25-35# DBs in each hand.

Goal: Keep your torso upright in the split squats and maintain the tempo for every push up!

COACHES NOTES
Choose a variation and load that you can perform all reps unbroken. If you are new to these, start light and add load as you get more comfortable. No matter what they should be relatively light.

For the Bulgarian Split Squats, you can either have a barbell on your back rack, hold a pair of dumbbells at your shoulders or hanging by your sides.

Place the top of one foot face down on the bench behind you so the sole of your foot is facing up.

Step your front foot forward enough that when you lower into the bottom position, your foot is flat on the floor and you knee does not travel beyond your toes.

Your feet should be wide enough (roughly shoulder width) that you can maintain balance throughout.

Keep your chest up and belly tight. Slowly lower your hips down and back toward the bench until your thigh is parallel to the floor. Your knee may or may not touch the ground.

Push through the heel of your front foot to come back up. Your front knee should maintain a slight bend at the top.

For the tempo push ups, it is a 4 second descent to a hover 1 inch from the floor for 1 second. Push back up with max power then pause for a second at the top before starting the next rep.

Keep your body in a rigid position. Squeeze your butt, your thighs and your abs the whole time.

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

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

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WARM UP
GYMNASTICS PULL WARM UP
GYMNASTICS PRESS WARM UP

WORKOUT

5 Rounds

20 Second Hollow Hold
20 Second Superman Hold
10 Second Kip Swing

Rest as needed between rounds.

COACHES NOTES
We are really working on the position of hollow and arch and then transferring that to the bar.

For the Hollow Hold you will lay flat on your back and place the hands over the head. Lift the hands and feet by pressing your lower back into the ground and "hollowing out" through your midsection.

For the Superman you will roll over and pretty much do the opposite. You will lift the hands chest and feet by squeezing the butt and lifting the chest!

When you hang from the bar you will find the hollow position by pressing against the bar with the lats. For the arch you will pull through! Allow yourself just to swing and don't pause at all in the front or the back.

Every 30 Seconds for 7 Min:

1 Knees to Elbow
2 Toes to Bar
1 Knees to Elbow

Switch to every minute, if necessary.

For this, if you are not yet ready to do a Toes to Bar - no problem! You can do 1 Kip Swing - 3 Knees Up - 1 Kip Swing!

COACHES NOTES
We put a score in here just so guys could log something. Put how many rounds (out of a possible 14) you completed.

Make sure you are using a strong push and pull against the bar for the swing in these movements. Keep the core engaged and legs straight (except when you bring the knees to the elbows)

On the knees to elbows - TOUCH YOUR KNEES TO YOUR ELBOWS (not your triceps). You will really have to lean back to make it happen!

KNEES TO ELBOW
Start hanging on the bar in an active position - shoulders pressed away from the ears, belly tight, legs together, toes pointed down toward the floor. Start the kip swing by pushing and pulling on the bar. When you're ready to complete a rep, press into the bar so that your torso moves behind it. Raise your knees up toward your belly and you tuck your hips under. Continue to press into the bar so that your torso stays back and give your knees enough time to rise and touch to your elbows. Then lower your legs and reach your toes behind you as your torso moves back forward into the arch of the swing.

TOES TO BAR
Start hanging on the bar in an active position - shoulders pressed away from the ears, belly tight, legs together, toes pointed down toward the floor. Start the kip swing by pushing and pulling on the bar. When you're ready to complete a rep, press into the bar so that your torso moves behind it. Keeping your legs together and as straight as possible, raise them up. Continue pressing into the bar until your toes make contact with it between your hands. Then quickly lower your legs and reach your toes behind you as your torso moves back forward into the arch of the swing.

7 Min Practice

Pike Handstand Hold with Alternating Leg Lifts

COACHES NOTES
You may do this from a box (watch the shins) or against the wall. You will hold a pike handstand and lift one leg until it's upright - hold for 3 seconds - lower it - and then switch.

Take breaks as needed. Practice for 7 minutes

If you want to work on getting both up - go for it!

PIKE HANDSTAND HOLD + LEG LIFTS
Start with your toes propped up on top of a box, your hands a foot or two away from the edge of the box, and your body facing the ground. Your hips should be stacked directly above your shoulders and wrists. If you need to, you can bend at the knees slightly. From here, raise one leg up as if you're trying to touch your toes to the ceiling. Once it's stacked above your hips and shoulders, hold there for 3 seconds. Then, lower under control back to the box. Raise the other leg for another 3 second hold. Continue alternating as long as you're in the hold.

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

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

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

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WARM UP
UPPER BODY BARBELL WARM UP
PULL UP WARM UP

WORKOUT

Bench Press

4 x 8

Rest 60 Seconds Between Sets

COACHES NOTES
These should all be at the same weight. Make sure it's challenging but can be done unbroken.

This can also be done with dumbbells.

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.

This can also be done with dumbbells.

Bent Over Row

4 x 12

Rest 60 Seconds Between Sets

COACHES NOTES
This can also be done with dumbbells.

Set up for the bent over row by deadlifting the bar to just below the knee. From here, keeping the torso position set and the chest lifted - you will pull the elbows back and bring the bar to just below the chest. Keep the belly tight. Bring the bar back to just below the knee with the arm straight at the bottom. No kipping or pulling your CHEST down!

Take 10 minutes to get as far as you can:

1 Chin Up
2 Push Ups
2 Chin Ups
4 Push Ups
3 Chin Ups
6 Push Ups
...

Keep adding 1 Chin Up and 2 Push Ups to each subsequent set until you reach 10 minutes or are unable to perform the reps unbroken.

Score: Total Reps of both movements combined added up at the end!

Goal: Rest as much as you need to between sets so you can get all the reps without breaking.

COACHES NOTES
There should be a lot of rest between sets once you get to 4+ reps on the chin ups. Choose a version that you can do 10 pulls (chin ups) and 20 pushes unbroken.

For the chin ups, use a supinated grip, meaning palms facing toward you. Pull your shoulders down and squeeze your belly. Pull yourself up until your chin is over the bar, then lower with control until arms are extended.

Use bands or modify to ring rows with the same grip, palms up or even close grip bicep curls.

For the 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.

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
GENERAL BARBELL WARM UP

WORKOUT

Take 20 Minutes to Find a Heavy "Single" of the Following Complex:

Full Clean + Front Squat + Thruster

**Must hold on to the bar for the whole complex each time.

COACHES NOTES
You will warm up and then put 20 minutes on the clock and try to find your heaviest weight possible of the complex. Complex must be unbroken, which means you must hold onto the bar for all 3 parts without dropping.

For the clean the bar will start on the ground. Feet are under the hips and hands are outside of the legs. Heels are down, knees are bent and there will be a hinge at the hips. Back is flat with the chest up. Arms are long and straight.

To lift the bar you will drive the heels into the ground as you lift the chest and pull the bar into the body. Once past the knees you will pick up speed. Keeping the arms straight stand up (jump) hard and fast. Shrug the shoulders. As the bar starts to travel up, pull the elbows high and outside to keep the bar close to the body. Pull YOURSELF DOWN under the bar. Bring the elbows around and through FAST as you pull down. You will land in a solid front squat with your heels down, knees out, butt lower than the knees, chest up, elbows high, belly tight! No plopping or rounding. Stand by driving the heels down and leading with the elbows.

Then you will perform a front squat. Elbows stay up. Belly stays tight. Reach the butt back and down to the bottom of the squat. Once again, stand.

For the thruster you will do ONE MORE front squat. This time as you stand out of the squat you will pick up speed. Almost jump with the bar to pop it off of the shoulders. Move the face out of the way. Press the bar straight up and lock out over the middle of the body with the biceps by the ear. Keep the belly tight!

3 x 1 Min Double Dumbbell Overhead Hold

Rest as needed between Sets

Score is the weight you used

(if you use 25# Dumbbells put 25# as your score not 50#)

COACHES NOTES
Press those babies up there, get the biceps by the ears, keep the belly tight and HOLD for 1 minute!!

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

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

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RUN VERSION

WARM UP
RUNNING WARM UP

WORKOUT

(Measurable Distance)

8 Rounds
200 Meters Slow Jog
200 Meters Sprint

Rest 1 Min between rounds

Score: Total Time

Goal: Do NOT mess up the paces to try to get a better time!

COACHES NOTES
This one is pretty simple! As soon as you hit that 200 meter mark from the jog - you hit the gas pedal and never look back!

(No Measured Distance)

8 Rounds
1:15 Slow Jog
:45 Sprint

Rest 1 Minute between rounds

Score: Total Distance

Goal: Do NOT mess up the paces to try to get a better score!

COACHES NOTES
Pretty simple. As soon as you hit 1:15 turn on the gas and never look back!

If you have a GPS watch or something - track the full distance.

ROW VERSION

8 Rounds
250 Meters Slow
250 Meters Sprint

Rest 1 Minute between rounds

Score: Total Time

Goal: Do NOT mess up the paces to try to get a better time!

COACHES NOTES
Pretty simple. As soon as you hit the 250 meter slow - turn on the gas and never look back!

BIKE VERSION

8 Rounds
1:15 Slow Spin
:45 ALL OUT

Rest 1 Minute between rounds

Score: Total Calories

Goal: Do NOT mess up the paces to get a better score!

COACHES NOTES
Pretty simple. As soon as you hit 1:15 slow - turn on the gas and never look back!

22 - Hera Demo

22 - Hera Programs

22 - Hera Customizations

Welcome to Vault 2021 - Road to Olympus!

This is the workout of the day for Monday - but also the TWENTY-SECOND workout in the Street Parking Vault Challenge! Perform ANY VERSION (including SHIFT) of this workout and record your score before 2pm PST on Thursday - June 3 to receive credit towards the Vault!

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

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

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, THORACIC SPINE RELEASE
POST: HIPS, GENTLE UPPER BODY RECOVERY

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PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

2021 VAULT: DUMBBELL HERA

10 Minute AMRAP
(As Many Reps as Possible in 10 Minutes)

50 DB Squats
50 DB Push Press

Then with the remainder of time:
Max Reps Wall Balls

Suggested Weight
Men: 40# DBs / 20# Wall Ball
Women: 25# DBs / 14# Wall Ball

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

Score: Total Wall Ball Reps

Goal: 50-70+ Wall Ball Reps

COACHES NOTES
Set yourself up so that you have at least 4 minutes for the wall balls. The DB squats should take about 3-3:30 and the push presses around 2-2:30. Don't peacock on the first part! Shoot for sets of 10-15 reps with a 5-10 second break and you'll be fine. Push yourself on the wall balls. Everyone is a little different. Maybe it's better for you to do small sets with short breaks. If you love wall balls, you can go with a few big sets. Efficiency will be key after the squats and push presses so focus on being explosive in the transition from the squat to the throw.

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

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

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

CUSTOMIZATIONS
Single DB Push Press

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

When you catch it. Catch first and then squat.

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

CUSTOMIZATIONS
Lower Target Height
Single DB Thruster

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP

WORKOUT

2021 VAULT: BARBELL HERA

10 Minute AMRAP
(As Many Reps as Possible in 10 Minutes)

50 Front Squats
50 Push Press

Then with the remainder of time:
Max Reps Wall Balls

Suggested Weight
Men: 75# Bar / 20# Wall Ball
Women: 55# Bar / 14# Wall Ball

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

Score: Total Wall Ball Reps

Goal: 50-70+ Wall Balls

COACHES NOTES
Set yourself up so that you have at least 4 minutes for the wall balls. The front squats should take about 3-3:30 and the push presses around 2-2:30. Don't peacock on the first part! Shoot for sets of 10-15 reps with a 5-10 second break and you'll be fine. Push yourself on the wall balls. Everyone is a little different. Maybe it's better for you to do small sets with short breaks. If you love wall balls, you can go with a few big sets. Efficiency will be key after the squats and push presses so focus on being explosive in the transition from the squat to the throw.

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

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

CUSTOMIZATION
Go lighter

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

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

CUSTOMIZATIONS
Lighter weight

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

When you catch it. Catch first and then squat.

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

CUSTOMIZATIONS
Lower Target Height
Single DB Thruster
Empty Barbell Thruster

MAMA MODIFICATIONS

DB/Back/Front/Air Squat

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

Overhead Press

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

Thruster/Wallball

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

210601_Demo.mp4

210601_Prog.mp4

210601_Cust.mp4

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

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, COUCH STRETCH
POST: SPINE HEALTH WITH A TWIST, QUADS/IT BAND

---

PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

Every 4 Min for 5 Rounds
(20 Min Total)

9 Single Arm Devil Press Right
Run 200 Meters
9 Single Arm Devil Press Left

Rest During any "Leftover" Time

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

Extra Challenge
Men: Every 3:00 Minutes for 6 Rounds
Women: Every 3:00 Minutes for 6 Rounds

Score: Fastest Round ONLY

Goal: 2:10-3:20

COACHES NOTES
Each set of single arm devil press should take about 40 seconds to 1 min. The run distance should take roughly the same, go hard. Do NOT do the "Extra Challenge" if you aren't getting at least 15-20 seconds rest! Make sure you are lowering with control in the burpee portion of the single arm devil press. Shoot for a minute of rest in the first round. Since the score is your fastest round, expect that the times will drop off from round to round.

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

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

CUSTOMIZATIONS
Burpees
Burpee Kettlebell Swing

200M RUN
You're working with :40-1:00. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

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

PROGRAM B

PROGRAM B

WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

This version is here just for anyone who simply doesn't have dumbbells today! You can do this version with your sandbag or a bumper plate! You may mix in the row/bike options found in Program C as well. If you've got a single dumbbell you can use - do that!

Every 4 Min for 5 Rounds
(20 Min Total)

7 Plate or Sandbag Burpee
Run 200 Meters
7 Plate or Sandbag Burpee

Rest During any "Leftover" Time

Suggested Weight
Men: Sandbag (50-70#) / Plate: 45#
Women: Sandbag (25-45#) / Plate: 25#

Extra Challenge
Men: Every 3 Min for 6 Rounds
Women: Every 3 Min for 6 Rounds

Score: Fastest Round ONLY

Goal: 2:10-3:20

COACHES NOTES
Each set of plate/sandbag should take about 40 seconds to 1 min. The run distance should take roughly the same, go hard. Do NOT do the "Extra Challenge" if you aren't getting at least 15-20 seconds rest! Shoot for a minute of rest in the first round. Since the score is your fastest round, expect that the times will drop off from round to round.

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

Grab hold of the object, bend your knees and lift your chest up. Keep the heels down. With your back flat and belly tight, stand up with the object 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 arms to lock out finishing with the biceps by the ear!

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

200M RUN
You're working with :40-1:00. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

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

PROGRAM C

PROGRAM C

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

Every 4 Min for 5 Rounds
(20 Min Total)

9 Single Arm Devil Press Right

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

9 Single Arm Devil Press Left

Rest During any "Leftover" Time

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

Extra Challenge
Men: Every 3 Minutes for 6 Rounds
Women: Every 3 Minutes for 6 Rounds

Score: Fastest Round ONLY

Goal: 2:10-3:20

COACHES NOTES
Each set of single arm devil press should take about 40 seconds to 1 min. The row/bike should take roughly the same, go hard. Do NOT do the "Extra Challenge" if you aren't getting at least 15-20 seconds rest! Make sure you are lowering with control in the burpee portion of the single arm devil press. Shoot for a minute of rest in the first round. Since the score is your fastest round, expect that the times will drop off from round to round.

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

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

CUSTOMIZATIONS
Burpees
Burpee Kettlebell Swing

ROW/BIKE
You're working with :40-1:00. Reduce the calories as needed to fit the time window.

CUSTOMIZATIONS
Reduce calories

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

Devil Press

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

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.

210602_Demo.mp4

210602_Prog.mp4

210602_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.

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: THORACIC SPINE RELEASE, MORNING COFFEE
POST: GENTLE LOWER BODY RECOVERY, HIP FLEXORS & PSOAS STRETCH

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PROGRAM A

PROGRAM A

WARM UP
DUMBBELL SQUAT CLEAN WARM UP
BOX JUMP WARM UP

WORKOUT

12 Dumbbell Power Cleans
12 Alternating Dumbbell Front Rack Lunges
12 Box Jumps
10 Dumbbell Power Cleans
10 Alternating Dumbbell Front Rack Lunges
10 Box Jumps
8 Dumbbell Power Cleans
8 Alternating Dumbbell Front Rack Lunges
8 Box Jump
6 Dumbbell Power Cleans
6 Alternating Dumbbell Front Rack Lunges
6 Box Jump
4 Dumbbell Power Cleans
4 Alternating Dumbbell Front Rack Lunges
4 Box Jumps
2 Dumbbell Power Cleans
2 Alternating Dumbbell Front Rack Lunges
2 Box Jumps

Rest 3 Min

Go Back UP! (Keep Same Order)

2 Dumbbell Power Cleans
2 Alternating Dumbbell Front Rack Lunges
2 Box Jumps
4-4-4
6-6-6
8-8-8
10-10-10
12-12-12

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

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

Score: Total Time INCLUDING Rest

Goal: 17-22 Min

COACHES NOTES
If the first part (descending reps) takes more than 10 minutes, customize by lowering the weight or the box height. Be aware that the box jumps are going to feel different after a bunch of power cleans and lunges, pick up those feet! Consider breaking up the reps into 2 sets for the rounds of 12, 10, and even 8.

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

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

CUSTOMIZATION
Go Lighter
Hang Power Clean

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

CUSTOMIZATIONS
Goblet Lunges
Alternating Weighted Step Ups
Single Leg Deadlifts

BOX JUMP
Choose a height you can jump to safely and consistently, even when you're tired! Make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench.You may also sub step ups. Or, if you don't have something to jump ON - find something to jump OVER!

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

CUSTOMIZATIONS
Lower Height
Jump Over
Alternating Step Up

PROGRAM B

PROGRAM B

WARM UP
BARBELL CLEAN WARM UP
BOX JUMP WARM UP

WORKOUT

12 Barbell Power Cleans
12 Alternating Barbell Front Rack Lunges
12 Box Jumps
10 Barbell Power Cleans
10 Alternating Barbell Front Rack Lunges
10 Box Jumps
8 Barbell Power Cleans
8 Alternating Barbell Front Rack Lunges
8 Box Jump
6 Barbell Power Cleans
6 Alternating Barbell Front Rack Lunges
6 Box Jump
4 Barbell Power Cleans
4 Alternating Barbell Front Rack Lunges
4 Box Jumps
2 Barbell Power Cleans
2 Alternating Barbell Front Rack Lunges
2 Box Jumps

Rest 3 Min

Go Back UP! (Keep Same Order)

2 Barbell Power Cleans
2 Alternating Barbell Front Rack Lunges
2 Box Jumps
4-4-4
6-6-6
8-8-8
10-10-10
12-12-12

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

Extra Challenge
Men: 95-115#
Women: 65-75#

Score: Total Time INCLUDING Rest

Goal: 17-22 Min

COACHES NOTES
If the first part (descending reps) takes more than 10 minutes, customize by lowering the weight or the box height. Be aware that the box jumps are going to feel different after a bunch of power cleans and lunges, pick up those feet! Consider breaking up the reps into 2 sets for the rounds of 12, 10, and even 8.

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

CUSTOMIZATIONS
Go lighter
Hang Power Clean

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

CUSTOMIZATIONS
Plate to Chest Lunges
Front Rack Step Ups
Go lighter

BOX JUMP
Choose a height you can jump to safely and consistently, even when you're tired! Make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench.You may also sub step ups. Or, if you don't have something to jump ON - find something to jump OVER!

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

CUSTOMIZATIONS
Lower Height
Jump Over
Alternating Step Up

PROGRAM C

PROGRAM C

WARM UP
SANDBAG LOWER BODY WARM UP
BOX JUMP WARM UP

WORKOUT

12 Sandbag Power Cleans
12 Alternating Sandbag Front Rack Lunges
12 Box Jumps
10 Sandbag Power Cleans
10 Alternating Sandbag Front Rack Lunges
10 Box Jumps
8 Sandbag Power Cleans
8 Alternating Sandbag Front Rack Lunges
8 Box Jump
6 Sandbag Power Cleans
6 Alternating Sandbag Front Rack Lunges
6 Box Jump
4 Sandbag Power Cleans
4 Alternating Sandbag Front Rack Lunges
4 Box Jumps
2 Sandbag Power Cleans
2 Alternating Sandbag Front Rack Lunges
2 Box Jumps

Rest 3 Min

Go Back UP! (Keep Same Order)

2 Sandbag Power Cleans
2 Alternating Sandbag Front Rack Lunges
2 Box Jumps
4-4-4
6-6-6
8-8-8
10-10-10
12-12-12

Suggested Weight
Men: 50-70# / 20-24" Box
Women: 25-45# / 16-20" Box

Score: Total Time INCLUDING Rest

Goal: 17-22 Min

COACHES NOTES
If the first part (descending reps) takes more than 10 minutes, customize by lowering the box height. You likely won't be able to adjust the weight of your bag so if you think this will take a lot longer than the goal time range, consider starting and/or ending with the round of 10 reps. Be aware that the box jumps are going to feel different after a bunch of power cleans and lunges, pick up those feet! Consider breaking up the reps into 2 sets for the rounds of 12, 10, and even 8.

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

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

SANDBAG FRONT RACK LUNGES
For these lunges, make sure the sandbag is resting on the biceps with the elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step so that your front heel is firmly planted when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge.

CUSTOMIZATIONS
Adjust reps to fit movement time window
Front Rack Step Ups
Single Shoulder Racked Lunges

BOX JUMP
Choose a height you can jump to safely and consistently, even when you're tired! Make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench.You may also sub step ups. Or, if you don't have something to jump ON - find something to jump OVER!

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

CUSTOMIZATIONS
Lower Height
Jump Over
Alternating Step Up

MAMA MODIFICATIONS

Power Clean

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

Hang Clean

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

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.

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.