210623_Demo.mp4

210623_Prog.mp4

210623_Cust.mp4

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, CHAIR SEQUENCE
POST: CALVES/ANKLES, SCIATICA/PIRIFORMIS

---

PROGRAM A

PROGRAM A

WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

Every Other Minute on the Minute for 16 Minutes

8 Push Up + Taps (or 12 Push Ups)
16 Goblet Lunges
24 DB Hop Overs/Double Unders

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

Extra Challenge
Men: 50# DB and/or increase reps to 12(16)/20/30
Women: 35# DB and/or increase reps to 12(16)/20/30

Score: Total Rounds completed (if you made it to 16:00, you got 8 rounds)

Goal: Make it all 8 rounds!

COACHES NOTES
Set yourself up so that you'll have at least 20 seconds to rest each round. Choose a push up + tap variation you think you can go unbroken the whole way. The goblet lunges should take :45 or less and the hop overs/double unders should be no more than 30 seconds. Really, that means close to unbroken everything! You can probably get away with a short break on the lunges. If your double unders are not super consistent, go with hop overs. Today is all about maintaining for all 8 rounds. So the first few rounds should feel like no problem. The middle rounds, it will start to get serious. And, the last 3 rounds should be a real fight.

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

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

1 Rep = Push Up + Tap Right + Tap Left. You can also scratch the taps and just perform more reps of the push up portion today.

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


GOBLET LUNGE
This is simply a lunge performed with a dumbbell or kettlebell held close to the chest. You may perform forward stepping, reverse stepping, or even walking lunges. Keep your chest up, belly tight and shoulders back. Make sure you take a long enough step forward with the front leg or backward with the rear leg so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 16 you end up doing 8 on each side.

CUSTOMIZATIONS
Goblet Step Up
Unweighted Lunge

DB HOP OVER
Stand next to one dumbbell and hop laterally over the narrow side, then hop back. Each hop is one rep. Ideally this is 2 feet hopping and landing together, but if you need to do a little shuffle instead for your knees, go for it.

CUSTOMIZATIONS
Skip Overs
Line Hops

--OR--

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

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than :25 each time.

CUSTOMIZATIONS
Lower Reps
Single Unders (Double the reps)

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP

WORKOUT

Every Other Minute on the Minute for 16 Minutes

8 Bench Press
16 Plate Hug Lunges
24 DB Hop Overs/Double Unders

Suggested Weight
Men: 115-135# / 45# Plate
Women: 75-95# / 25-35# Plate

Extra Challenge
Men: 155#+ Bench and/or increase reps to 12/20/30
Women: 105#+ Bench and/or increase reps to 12/20/30

Score: Total Rounds completed (if you made it to 16:00, you got 8 rounds)

Goal: Make it all 8 rounds!

COACHES NOTES
Set yourself up so that you'll have at least 20 seconds to rest each round. Choose a load on the bench press you think you can go unbroken for the first 5 rounds. No more than 2 sets the whole way. Be safe on the bench! The plate hug lunges should take :45 or less and the hop overs/double unders should be no more than 30 seconds. Plan on going unbroken on the lunges. If your double unders are not super consistent, go with hop overs. Today is all about maintaining for all 8 rounds. So the first few rounds should feel like no problem. The middle rounds, it will start to get serious. And, the last 3 rounds should be a real fight.

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

CUSTOMIZATIONS
Go lighter
Floor Press

PLATE HUG LUNGE
Hold your plate at the chest. 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 with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 16 you end up doing 8 on each side.

CUSTOMIZATIONS
Goblet Lunges w/DB or KB
Unweighted Lunges

DB HOP OVER
Stand next to one dumbbell and hop laterally over the narrow side, then hop back. Each hop is one rep. Ideally this is 2 feet hopping and landing together, but if you need to do a little shuffle instead for your knees, go for it.

CUSTOMIZATIONS
Skip Overs
Line Hops

--OR--

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

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than :25 each time.

CUSTOMIZATIONS
Lower Reps
Single Unders (Double the reps)

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

Every Other Minute on the Minute for 16 Minutes

12-16 Sandbag Floor Press
16 Sandbag Bear Hug Lunges
24 Sandbag Hop Overs

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

Extra Challenge Men/Women: Increase reps to 12/20/30

Score: Total Rounds completed (if you made it to 16:00, you got 8 rounds)

Goal: Make it all 8 rounds!

COACHES NOTES
Set yourself up so that you'll have at least 20 seconds to rest each round. Choose a rep target on the floor presses you think you can go unbroken the whole way. The bear hug lunges should take :45 or less and the hop overs/double unders should be no more than 30 seconds. Really, that means close to unbroken everything! You can probably get away with a short break on the lunges. If your double unders are not super consistent, go with hop overs. Today is all about maintaining for all 8 rounds. So the first few rounds should feel like no problem. The middle rounds, it will start to get serious. And, the last 3 rounds should be a real fight.

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

CUSTOMIZATIONS
Adjust reps if working with a heavier bag

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

CUSTOMIZATIONS
Zercher Lunges
Sandbag Step Ups

DB HOP OVER
Stand next to one dumbbell and hop laterally over the narrow side, then hop back. Each hop is one rep. Ideally this is 2 feet hopping and landing together, but if you need to do a little shuffle instead for your knees, go for it.

CUSTOMIZATIONS
Skip Overs
Line Hops

--OR--

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

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than :25 each time.

CUSTOMIZATIONS
Lower Reps
Single Unders (Double the reps)

MAMA MODIFICATIONS

Push Up

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

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.

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.

210624_Demo.mp4

210624_Prog.mp4

210624_Cust.mp4

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

PRE(best before main workout): POWER
  POST(best after the main workout): 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: LOWER BACK RELEASE, DECOMPRESSION SEQUENCE

---

PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

50 Alternating Dumbbell Snatch
50 Supine Toe Touches
40 Alternating Dumbbell Snatch
40 Supine Toe Touches
30 Alternating Dumbbell Snatch
30 Supine Toe Touches
20 Alternating Dumbbell Snatch
20 Supine Toe Touches
10 Alternating Dumbbell Snatch
10 Supine Toe Touches

** Option to replace Supine Toe Touches with 25-20-15-10-5 Toes to Bar

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

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

Score: Total Time

Goal: 12-18 Minutes

COACHES NOTES
Choose a load on the dumbbell snatches that you could complete 30 unbroken reps comfortably when you are fresh. Focus on smooth transitions between hands and make sure to breathe. The first 100 reps of this workout should not take more than 6 minutes. If, after the first 50 toe touches, you are past the 6:00 mark, customize so that you can maintain a bit faster pace for the remainder of the workout. Remember, you can do toes to bar in place of the toe touches and it is only half the reps. Go with smaller sets and short breaks on the toe touches or toes to bar to avoid going to complete failure!

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.

CUSTOMIZATIONS
Alternating Dumbbell Hang Power Snatches
Kettlebell Swings

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 with both hands holding one side of the dumbbell, or sharing the handle of the DB or holding a DB in each hand. 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 dumbbell(s). Lower your legs back down to a hover with control so you don't overarch your back.

CUSTOMIZATIONS
Bend the Knees
Lying Leg Lifts
Mamas, go with deadbugs or check out the mama mods on Members-Only for more options!

TOES TO BAR (OPTIONAL IN PLACE OF TOE TOUCHES)
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.

PROGRAM B

PROGRAM B

WARM UP
FULL BODY SIMPLE WARM UP
SNATCH WARM UP

WORKOUT

25 Power Snatches
50 Supine Toe Touches
20 Power Snatches
40 Supine Toe Touches
15 Power Snatches
30 Supine Toe Touches
10 Power Snatches
20 Supine Toe Touches
5 Power Snatches
10 Supine Toe Touches

** Option to replace Supine Toe Touches with 25-20-15-10-5 Toes to Bar

Suggested Weight
Men: 75#
Women: 55#

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

Score: Total Time

Goal: 12-18 Minutes

COACHES NOTES
Choose a load on the snatches that feels pretty light. You should be able to do 10-15 reps at a time pretty much the whole time. The first 75 reps of this workout should not take more than 6 minutes. If, after the first 50 toe touches, you are past the 6:00 mark, customize so that you can maintain a bit faster pace for the remainder of the workout. Remember, you can do toes to bar in place of the toe touches and it is only half the reps. Go with smaller sets and short breaks on the toe touches or toes to bar to avoid going to complete failure!

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

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 with both hands holding one side of the dumbbell, or sharing the handle of the DB or holding a DB in each hand. 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 dumbbell(s). Lower your legs back down to a hover with control so you don't overarch your back.

CUSTOMIZATIONS
Bend the Knees
Lying Leg Lifts
Mamas, go with deadbugs or check out the mama mods on Members-Only for more options!

TOES TO BAR (OPTIONAL IN PLACE OF TOE TOUCHES)
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.

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

25 Sandbag Ground to Overhead
50 Supine Toe Touches
20 Sandbag Ground to Overhead
40 Supine Toe Touches
15 Sandbag Ground to Overhead
30 Supine Toe Touches
10 Sandbag Ground to Overhead
20 Supine Toe Touches
5 Sandbag Ground to Overhead
10 Supine Toe Touches

** Option to replace Supine Toe Touches with 25-20-15-10-5 Toes to Bar

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

Score: Total Time

Goal: 12-18 Minutes

COACHES NOTES
The first 75 reps of this workout should not take more than 6 minutes. If, after the first 50 toe touches, you are past the 6:00 mark, customize so that you can maintain a bit faster pace for the remainder of the workout. Remember, you can do toes to bar in place of the toe touches and it is only half the reps. Go with smaller sets and short breaks on the toe touches or toes to bar to avoid going to complete failure! If you are working with a heavier bag, consider switching from ground to overhead to high pulls rather than reducing the reps.

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 High Pulls

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

CUSTOMIZATIONS
Sandbag Sit Up
Lying Leg Raises
Mamas, go with deadbugs or check out the mama mods on Members-Only for more options!

TOES TO BAR (OPTIONAL IN PLACE OF TOE TOUCHES)
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.

MAMA MODIFICATIONS

DB Snatch

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

Toes to Bar

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

Sit Ups

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

Lying Leg Lifts

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

210625_Demo.mp4

210625_Prog.mp4

210625_Cust.mp4

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

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, PIGEON STRETCH
POST: GENTLE UPPER BODY RECOVERY, GENTLE UPPER BODY RECOVERY

---

PROGRAM A

PROGRAM A

WARM UP
SQUAT WARM UP
SHOULDER WARM UP

WORKOUT

3 Sets of

3 Minute AMRAP

9 Dumbbell Squats
6 Push Press

Rest 1 minute between each AMRAP

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

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

Score: Total rounds plus additional reps from lowest set

Goal: 3-5 Rounds

COACHES NOTES
To clarify the flow of this one, it's a 3 minute AMRAP, rest 1 minute, 3 minute AMRAP, rest 1 minute, 3 minute AMRAP. The movements themselves are pretty straight forward. The pace should be fast, each round is a minute or less. This may feel pretty manageable for the first AMRAP, but it could sneak up on you. Choose a weight you think you can go unbroken most, if not all the way. Moving fast is no excuse to get sloppy so make sure the movements are smooth and controlled the whole way.

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
Go Lighter
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
Lighter weight

PROGRAM B

PROGRAM B

WARM UP
SQUAT WARM UP
OVERHEAD WARM UP

WORKOUT

3 Sets of

3 Minute AMRAP

9 Front Squats
6 Push Press

Rest 1 minute between each AMRAP

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

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

Score: Total rounds plus additional reps from lowest set

Goal: 3-5 Rounds

COACHES NOTES
To clarify the flow of this one, it's a 3 minute AMRAP, rest 1 minute, 3 minute AMRAP, rest 1 minute, 3 minute AMRAP. The movements themselves are pretty straight forward. The pace should be fast, each round is a minute or less. This may feel pretty manageable for the first AMRAP, but it could sneak up on you. Choose a weight you think you can go unbroken most, if not all the way. Moving fast is no excuse to get sloppy so make sure the movements are smooth and controlled the whole way.

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

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

CUSTOMIZATION
Go lighter
Plate Hug Squat

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

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

3 Sets of

3 Minute AMRAP

9 Sandbag Front Squats
6 Sandbag Push Press

Rest 1 minute between each AMRAP

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

Score: Total rounds plus additional reps from lowest set

Goal: 3-5 Rounds

COACHES NOTES
To clarify the flow of this one, it's a 3 minute AMRAP, rest 1 minute, 3 minute AMRAP, rest 1 minute, 3 minute AMRAP. The movements themselves are pretty straight forward. The pace should be fast, each round is a minute or less. This may feel pretty manageable for the first AMRAP, but it could sneak up on you. If you are working with a heavier bag and think you will miss the goal range by a lot, adjust the reps to 6-7 squats and 4 push presses. Moving fast is no excuse to get sloppy so make sure the movements are smooth and controlled the whole way.

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

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

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

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

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

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

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

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.

210626_Demo.mp4

210626_Prog.mp4

210626_Cust.mp4

Reps may vary in 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): POWER-OLY
  POST(best after the main workout): BUTTS & GUTS-SOGO

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

---

PROGRAM A

PROGRAM A

WARM UP
LOWER BODY DUMBBELL WARM UP

WORKOUT

4 Rounds

15 Dumbbell Deadlifts
15 Unweighted Lungesters
12 Hang Power Cleans
12 Unweighted Lungesters

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

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

Score: Total Time

Goal: 10-16 Minutes

COACHES NOTES
You're shooting for each round to take 2:30-4:00. Choose a weight for both the deadlifts and the hang power cleans that allows you to go unbroken for most, if not the entire workout. If you have to break for either, it shouldn't be more than once per round!! Find a smooth and steady pace on the unweighted lungesters. The set of 15 shouldn't take longer than 1:30 and the set of 12 shouldn't take longer than 1:15.

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

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

CUSTOMIZATIONS
Lighter weight
Sumo Deadlifts

UNWEIGHTED LUNGESTER
1 rep = Left leg lunge + right leg lunge + air squat. Perform the lunges portion as reverse stepping or forward stepping. Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the forward knee to cave in. Keep the belly tight and chest up. You will perform a lunge on each side.

AND THEN

Put the feet at shoulder width apart. Heels down. Reach the butt back and down. Keep the heels down and drive the knees out. Keep the chest up and belly tight. Get the butt lower than the knees at the bottom. Then stand up up all the way.

CUSTOMIZATIONS
2 Step Ups + Air Squat (8-12" height)
Assisted Unweighted Lungester

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

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

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

CUSTOMIZATIONS
Eye Level Swings
Box Jumps

PROGRAM B

PROGRAM B

WARM UP
LOWER BODY BARBELL WARM UP

WORKOUT

4 Rounds

15 Deadlifts
15 Unweighted Lungesters
12 Hang Power Cleans
12 Unweighted Lungesters

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

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

Score: Total Time

Goal: 10-16 Minutes

COACHES NOTES
You're shooting for each round to take 2:30-4:00. Choose a weight for both the deadlifts and the hang power cleans that allows you to go unbroken for most, if not the entire workout. If you have to break for either, it shouldn't be more than once per round!! Find a smooth and steady pace on the unweighted lungesters. The set of 15 shouldn't take longer than 1:30 and the set of 12 shouldn't take longer than 1:15.

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

UNWEIGHTED LUNGESTER
1 rep = Left leg lunge + right leg lunge + air squat. Perform the lunges portion as reverse stepping or forward stepping. Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the forward knee to cave in. Keep the belly tight and chest up. You will perform a lunge on each side.

AND THEN

Put the feet at shoulder width apart. Heels down. Reach the butt back and down. Keep the heels down and drive the knees out. Keep the chest up and belly tight. Get the butt lower than the knees at the bottom. Then stand up up all the way.

CUSTOMIZATIONS
2 Step Ups + Air Squat (8-12" height)
Assisted Unweighted Lungester

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

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

CUSTOMIZATIONS
Eye Level Swing
Box Jumps

PROGRAM C

PROGRAM C

WARM UP
SANDBAG LOWER BODY WARM UP

WORKOUT

4 Rounds

10 Sandbag Over the Shoulder
15 Unweighted Lungesters
12 Sandbag Hang Power Cleans
12 Unweighted Lungesters

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

Score: Total Time

Goal: 10-16 Minutes

COACHES NOTES
You're shooting for each round to take 2:30-4:00. Consider adjusting the reps on the sandbag over the shoulder if the 10 are taking you longer than 45 seconds. Try to go unbroken on the hang power cleans! If you find you have to break more than once, reduce the reps to 9. Find a smooth and steady pace on the unweighted lungesters. The set of 15 shouldn't take longer than 1:30 and the set of 12 shouldn't take longer than 1:15.

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

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

UNWEIGHTED LUNGESTER
1 rep = Left leg lunge + right leg lunge + air squat. Perform the lunges portion as reverse stepping or forward stepping. Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the forward knee to cave in. Keep the belly tight and chest up. You will perform a lunge on each side.

AND THEN

Put the feet at shoulder width apart. Heels down. Reach the butt back and down. Keep the heels down and drive the knees out. Keep the chest up and belly tight. Get the butt lower than the knees at the bottom. Then stand up up all the way.

CUSTOMIZATIONS
2 Step Ups + Air Squat (8-12" height)
Assisted Unweighted Lungester

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

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

CUSTOMIZATIONS
Hang to High Pull

TEAM VERSION

TEAM VERSION

WARM UP
LOWER BODY BARBELL WARM UP

WORKOUT

In teams of 2, complete:

2 Rounds

60 Deadlifts
120 Unweighted Lungesters (60 each)
60 Hang Power Cleans

One person works at a time on the deadlifts and power cleans. Share the work however you want. Partners work at the same time on the unweighted lungesters until they've each completed 60 reps.

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

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

Score: Total Time

Goal: 14-20 Minutes

COACHES NOTES
You and your partner are aiming to finish each round in 7-10 minutes! Choose a weight on the deadlifts and the hang power cleans that you can complete 12-18 reps unbroken with. Find a smooth and steady pace on the unweighted lungesters. Choose a variation that allows you to get 10-15 reps per minute so that you're both done with the 60 in 6 minutes or less!

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

UNWEIGHTED LUNGESTER
1 rep = Left leg lunge + right leg lunge + air squat. Perform the lunges portion as reverse stepping or forward stepping. Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the forward knee to cave in. Keep the belly tight and chest up. You will perform a lunge on each side.

AND THEN

Put the feet at shoulder width apart. Heels down. Reach the butt back and down. Keep the heels down and drive the knees out. Keep the chest up and belly tight. Get the butt lower than the knees at the bottom. Then stand up up all the way.

CUSTOMIZATIONS
2 Step Ups + Air Squat (8-12" height)
Assisted Unweighted Lungester

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

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

CUSTOMIZATIONS
Eye Level Swing
Box Jumps

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.

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.

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.

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.

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!

---

WARM UP
LOWER BODY DUMBBELL WARM UP

WORKOUT

Every 4 Minutes for 20 Minutes

10-15 Freestanding Candlesticks
20 Alternating Goblet Curtsy Squats
3x10 HEAVY Eye Level KB/DB Swings

Suggested Weights
Men: 40-55# Goblet // 55-70# Swing
Women: 25-35# Goblet // 35-55# Swing

Score: Weight Used for the Curtsy Squats

COACHES NOTES
So you'll complete the candlesticks, curtsy squats, and swings then rest until the next 4-minute window starts. You'll do that 5 times (when 20 minutes are up).

Feel free to start with more than 10 reps of the candlesticks in the first few rounds but if you feel you need more rest as the workout goes, shave a few reps off. You can customize those by bending the knees into the belly before reaching your feet up. For the curtsy squats, take your time since these are relatively uncommon in B&G. If holding a weight is too much, do these unweighted! For the swings, you're doing 30 reps but you're resting for 10 seconds after every 10. Doing this will help to ensure your form stays solid and your grip doesn't become a factor.

FREESTANDING CANDLESTICK
Start lying on your back with your arms at your sides and your legs straight and together. Squeeze your belly to lift your heels and upper back off the floor. Keeping your legs as straight as possible, raise them up over your hips. Press into your arms and reach your toes up to the ceiling so that your lower back lifts up from the floor. Then lower your legs back down with some control until you're back at the start.

If you need to make these more accessible, you can tuck your knees into your belly before reaching your toes up - then bend them again to lower back down. Or, if you have a pole or something to hold onto, you can position your head near the pole and raise your arms above your head to hold onto it to assist you in getting your legs up (a traditional candlestick).

GOBLET CURTSY SQUAT
Stand tall with a weight in both hands at your chest. With one foot, take a small step back and across your body. Plant your toes and lower into a lunge until your stepping knee touches the ground gently then drive through both feet to come back to standing. Repeat that same backwards side-step on the opposite leg. Each squat is 1 rep toward the 20 so it's 10 per leg.

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

MAMA MODIFICATIONS

Candle Stick Roll Downs

If you notice coning or doming in the candlestick position you can try using assistance, shortening the range of motion, 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)

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.

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.

---

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

5 Rounds

15 Back Squats
200m Burden Run
12 Front Rack Lunges
100m Bear Hug Carry

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

Score: Total Time

Goal: 15-20 Minutes

COACHES NOTES
Each round should take 3-4 minutes. If you need to break on the back squats, try to get at least 10-12 in the first set. That way, you can re-rack the bag on your back, hit the last 3-5 reps and go directly into the burden run. Make sure you are keeping the belly tight and chest up on the run so you don't light up your back. Keep the elbows high on the lunges and try to go unbroken on those for at least the first few rounds. Breathe on the bear hug carry, don't try to rush it!

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

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

BURDEN RUN
Clean and jerk the sandbag onto your back rack so it's on your shoulders with your hands holding it on both sides.

As you run, keep your chest up and eyes forward. Take smaller steps to reduce the impact on your knees and back.

CUSTOMIZATIONS
Shorten distance to fit time window
1:30 Back Rack Low Step Ups (4-8" Step)

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. So for each set of 12 you end up doing 6 on each side.

CUSTOMIZATIONS
Shoulder Racked Step Ups
Shoulder Racked Lunges

SANDBAG BEAR HUG CARRY
Hold the bag against your chest with your arms wrapped around the bag. Keep your belly tight as you walk. Avoid leaning back, stand up tall. Draw your elbows back alongside your ribcage to keep the bag close to your body.

CUSTOMIZATIONS
Shorten distance to fit time window
1 minute Bear Hug March/Low Step Ups (4-8" Step)

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!

---

WARM UP
GENERAL BARBELL WARM UP

WORKOUT

Following a 30 minute clock:

0:00 - 5 Front Squats

3:00 - 5 Front Squats

6:00 - 5 Front Squats

10:00 - Max Reps Front Squats

Then Lower Weight

15:00 - 5 Shoulder Press

18:00 - 5 Shoulder Press

21:00 - 5 Shoulder Press

25:00 - Max reps Shoulder Press

27:00 - 3 min AMRAP
Thrusters

Score: Put Heaviest weight for Front Squats

Please list weights for shoulder press / thruster / and reps for AMRAP + max sets in comments.

COACHES NOTES
For these Front Squat and Shoulder Press sets, add load between each set. Take smaller jumps with the Shoulder Press. Make sure that you can get at least 5 reps in the max reps set but if you get more than 15, it's probably too light!

For the 3 minute AMRAP, it should be SUPER LIGHT. An empty barbell or even lighter dumbbells is perfect. Focus on good positions and focus on big sets rather than moving really fast. The idea is to spend as much time under tension as possible.

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

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

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

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

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

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!

---

WARM UP
GYMNASTICS PRESS WARM UP
GYMNASTICS PULL WARM UP

WORKOUT

Headstand Press to Support Practice

Put 7 minutes on the clock and practice one of the variations of a controlled raising of the lower body into a headstand position.

COACHES NOTES
The ultimate goal of this would be to eventually be able to do all of this stuff in a handstand, but here we are working toward first getting a free standing headstand and learning body control through these drills.

If you have already been working on the handstand variation of this and want to swap it out - go for it!

If you have injuries or issues going upside down, be careful with this one and go at your own pace!

MOVEMENT DESCRIPTION
Make sure hands and head are in a tri-pod position (Hands more in front of the face as if you had a barbell in the front rack). All of you yogis out there may also choose to lay the forearms on the ground instead of the hands.

If doing these free standing you will place head and hands on the ground and then pike the feet out straight. From here you can keep the legs straight and squeeze the butt to bring the feet up - or you may tuck the knees in and then press the legs straight. Make sure if you are doing these free standing that you are comfortable rolling out of it if possible.

Otherwise you may do one of the variations on the wall. Do not do these fast and hold the top position for a few seconds before coming down in a controlled descent.

7 Min EMOM
3-6 reps of the following complex performed every minute for 7 min:

2 Second L Hold
1 Kip Swing
1 Toes to Bar

So one time through that is 1 rep. Repeat for 3-6 reps each minute depending on your current ability!

Score: Total "Reps" of the Complex throughout the 7 minutes

COACHES NOTES
Your score is how many total reps you did through out. So if you did 5 per min for 7 min your score is 35. Write what version you did in the comments.

If you are unable to do the L hang you may do a knee tuck hang. If you are unable to do toes to bar you may do a knee up or knee to elbow.

MOVEMENT DESCRIPTIONS
You will hang from the bar and lift the legs into an L position. Hold for 2 seconds.

From here you will lower the legs and pull your head and chest through in an arch position. Then you will press against the bar and swing the feet forward into a hollow position. That is 1 kip swing.

From there you will once again pull the head and chest through as the feet go behind and press into the bar as you bring the toes up!

Accumulate 3 Min in a Hollow Plank Hold

Start the clock. Hold for as long as possible. Make a note of how long. Rest as needed. Go up again and hold...

Once your total "HOLD" time = 3 min you are done.

Your score though is your TOTAL time. (So how many total minutes/seconds it takes for you to rack up 3 min in that position).

COACHES NOTES
This is a little different than a normal plank. We want to be even a little more hollow and we want to see the hands more out in front instead of stacked perfectly under the shoulders. Use the abs to pull UP! Push the ground away with the shoulders.

If you are still working on regular planks - you may do those instead!

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!

---

WARM UP
UPPER BODY DUMBBELL WARM UP

WORKOUT

Part 1:

Every 3 Min for 15 Min

12 Wide Floor Presses
15 Tempo Push Ups (Tempo=21X1)

**Tempo is 2 seconds down, 1 second hover, fast push up, 1 second hold at the top

Score: Weight used for Floor Press

Goal: Difficult but unbroken sets of 12

**Put in comments if you had to modify or lower the number of push ups per round.

COACHES NOTES
The floor presses and ideally the push ups should be unbroken. Modify the push ups as needed because the tempo changes things a lot!

MOVEMENT DESCRIPTIONS
For the floor press - it is basically a bench press from the floor. Don't slam your elbows down. You will pause for like 1/4 second at the bottom each time!! But, for the wide grip, take your elbows out a little wider, 60-90°. Keep your palms facing in the direction of your feet for the entire press.

For the tempo push ups you will lower for 2 full seconds, hold at a hover just above the floor for one second then press up explosively. Take a one second pause at the top, then repeat.

Part 2:

4 Rounds of:

20 second Overhead Plate Hold
Rest 10 seconds
20 second 90° Plate Hold
Rest 10 seconds

Men use 45-55# Plate
Women use 25-35# Plate

No score!

Grab a plate and hold it overhead for the first 20 seconds. Squeeze your butt and your abs. Arms should be straight with biceps by ears.

For the second 20 seconds, hold the plate with your arms at a 90° angle. Keep your upper arms and elbows pinned to your sides and forearms parallel to the floor. Try to relax your shoulders down away from your ears.

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!

---

WARM UP
UPPER BODY BARBELL WARM UP

WORKOUT

Push Press

6 Sets of 3 Reps

Build up in weight each set

COACHES NOTES
For this the goal will be to add weight each set. SO start with a weight that is challenging but also give you room to go up.

MOVEMENT DESCRIPTION
For the push press the bar will start on the front of the shoulders with the elbows slightly in front. Feet are under the hips with the heels down. Raise the chest and tighten the belly. Dip - keeping the heels down - allowing the knees to come forward slightly and driving them OUT - butt going SLIGHTLY back but mostly straight down - keeping the chest up with the shoulder on top of the hip. The dip is shallow and only a few inches.

Stand hard and fast out of the bottom of the dip to pop the bar off of the shoulder. Move the face out of the way and press the bar up to lock out finishing with the bar over the middle of the body and the biceps by the ears! Keep the belly tight!

When lowering the weight you will lead with the elbows in front and absorb with the knees. Either feed that into the next push press or stand and re-set if necessary.

Rest roughly 2 min or so between sets.

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

Min 1: 5 Heavy Dumbbell Jerks
Min 2: 40 Double Unders / Double Under Practice

Score is weight used for Jerks.

If you don't have consistent double unders use the second minute to practice them or give yourself a target you can hit.

COACHES NOTES
For this EMOM (Every Minute on the Minute). You will do the 5 heavy jerks one minute (rest remainder of minute). Then do the double unders on the other minute.

So basically you will do 5 rounds of the whole thing.

MOVEMENT DESCRIPTIONS
For the jerk the dip and drive part is the same as the push presses you just did. But this time instead of finishing by pushing the weight up - you will push yourself DOWN under the dumbbells. Catch with the arms locked out and biceps by the ears in a partial squat position. Heels down, knees out, chest up. Stand up to complete.

If you don't have heavy enough dumbbells you may do these with a bar!

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.

---

RUN VERSION

WARM UP
RUNNING WARM UP

WORKOUT

3 Rounds:

Run 400 Meters for Time
Immediately into 5 Min Slow Pace Run/Jog

Score is added up 3 x 400 Meter Times

No rest between rounds so go straight into the 400m effort from the 5 minute jog

COACHES NOTES
Goal for this is to teach us how to recover while still moving after a near maximal effort.

Only your 400 meter times count. Your score is them added together.

But you must NOT walk during the 5 min slow run/jog portions.

As soon as you hit the 5 min mark for those, take a second to reset your clock and go for the next round!

If possible, just go right into it without stopping at all.

Run Version (No Distance)

3 Rounds:

Run 90 Seconds HARD
Immediately into 5 Min Slow Pace Run/Jog

Score is total distance if you have a watch or something. Don't mess up the slow pace in order to get a better score.

No rest between rounds so go straight into the 90-second HARD effort after the 5 minute jog

COACHES NOTES
Goal for this is to teach us how to recover while still moving after a near maximal effort.

You must NOT walk during the 5 min slow run/jog portions.

As soon as you hit the 5 min mark for those, take a second to reset your clock and go for the next round!

If possible, just go right into it without stopping at all.

ROW VERSION

3 Rounds:

500 Meter Row for Time
Immediately into 5 Min Slow Pace Row

Score is added up 3 x 500 Meter Times

No rest between rounds so go straight into the 500m effort from the 5 minute slow pace

COACHES NOTES
Goal for this is to teach us how to recover while still moving after a near maximal effort.

Only your 500 meter times count. Your score is them added together.

But you must NOT stop during the 5 min slow row portions.

As soon as you hit the 5 min mark for those, take a second to reset your clock/screen and go for the next round!

If possible, just go right into it without stopping at all.

BIKE VERSION

3 Rounds:

Bike 50/35 Calories
5 Min Slower Pace Bike

Score is added up 3 x 50/35 Cal Times

50 Cal is for Men
35 Cal is for Women

No rest between rounds so go straight into the 50/35 cal effort from the 5 minute slow pace

COACHES NOTES
Goal for this is to teach us how to recover while still moving after a near maximal effort.

Only your 50/35 calorie times count. Your score is them added together.

But you must NOT stop during the 5 min slow portions.

As soon as you hit the 5 min mark for those, take a second to reset your clock/screen and go for the next round!

If possible, just go right into it without stopping at all.

24 - Heracles Demo

24 - Heracles Programs

24 - Heracles Customizations

This workout was last programmed on 04/08/2019!

Welcome to Vault 2021 - Road to Olympus!

This is the workout of the day for Monday - but also the TWENTY-FOURTH 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 17 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): ENDURANCE

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

---

PROGRAM A

PROGRAM A

WARM UP
RUNNING WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

2021 VAULT: DUMBBELL HERACLES

4 Rounds

Run 200 Meters
6 Manmakers
Run 200 Meters
12 Devil Press

*Can also use the sandbag for this version!

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

Extra Challenge Men/Women: Go Faster

Score: Total Time

Goal: 16-24 Min

COACHES NOTES
Be careful not to peacock this one, guys! Don't rush through the weighted movements. Find a steady pace that you can hold onto for all 4 rounds. You're shooting for each round to take 4-6 minutes!! Assuming each 200m run takes 1 minute or less, you're working with 1-2 minutes for the Manmakers. Test out a few reps in the warm up and make sure you can get 1 rep done in 10-15 seconds. If not, customize it! You should have 1-2 minutes for the Devil Press, too, which is 1 rep every 5-8 seconds. Again, practice in the warm up and customize if needed!

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

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

MANMAKER
You will place your hands on the dumbbells roughly shoulder width apart. Jump or step your feet back. Place your knees down if you need to and perform a push up. Then perform a renegade row on each side. From the top of the push up position you will pull the elbow back, bringing the dumbbell to the side of the rib cage. Try to avoid rotating, allowing the hips to come up, or sagging the hips. Lower the dumbbell back to the ground and repeat on the other side.

Then jump or step the feet in. Dumbbells may be inside or outside the feet based on your preference. Heels down, chest up, flat back, knees are bent. Stand up hard and fast keeping the dumbbells close and pull them up your body as you pull yourself under. Catch with the elbows high and the DBs on your shoulders in the bottom of a squat. Heels down, knees out, butt lower than knees, chest up, belly tight, back flat.

Drive through the heels to stand up. Stand up hard and fast to pop the dumbbells off of the shoulders. Keep the belly tight and finish by pressing to lockout with the biceps by the ears.

CUSTOMIZATIONS
Burpee + Power Clean + Front Squat + Push Press
Burpee + Power Clean + Thruster
Single DB Man Maker

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

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

CUSTOMIZATIONS
Single Arm Devil Press
Burpee Kettlebell Swing
Step Burpee
No Push Up Burpee

PROGRAM B

PROGRAM B

WARM UP
RUNNING WARM UP
GENERAL BARBELL WARM UP

WORKOUT

2021 VAULT: BARBELL HERACLES

4 Rounds

Run 200 Meters
6 Barbell ManMakers
Run 200 Meters
12 Devil Press/Plate Burpees

Suggested Weight
Men: 75# Bar / 40# DBs or 45# Plate
Women: 55# Bar / 25# DBs or 25# Plate

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

Score: Total Time

Goal: 16-24 Min

COACHES NOTES
Be careful not to peacock this one, guys! Don't rush through the weighted movements. Find a steady pace that you can hold onto for all 4 rounds. You're shooting for each round to take 4-6 minutes!! Assuming each 200m run takes 1 minute or less, you're working with 1-2 minutes for the Barbell Manmakers. Test out a few reps in the warm up and make sure you can get 1 rep done in 10-15 seconds. If not, customize it! You should have 1-2 minutes for the Devil Press/Plate Burpees, too, which is 1 rep every 5-8 seconds. Again, practice in the warm up and customize if needed!

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

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

BARBELL MANMAKER
1 rep = Deadlift + Bent Over Row + Hang Squat Clean + Thruster

For the deadlift make sure the heels stay down and the bar stays close. Keep the chest up and belly tight. Start with a hinge at the hip and a bend in the knee with straight arms. Stand completely at the top. Then bring the bar back to below the knee but not all of the way to the ground. Keep the knees slightly bent and the chest up. Pull the bar to the chest with the elbows going back then lower back to below the knee. Stand.

Perform a hang squat clean by dipping forward slightly, reaching the butt back and bending the knees. Allow the bar to travel down the leg. Chest up, belly tight. Arms straight. Bar close. Stand fast and shrug. Pull the bar up your body as you pull yourself under. Shoot the elbows around and through quickly to catch on the shoulders with the elbows high in the bottom of a squat. Heels down, knees out, butt lower than knees, chest up, belly tight.

Stand up hard and fast. Pop the bar off of the shoulders. Keep belly tight and press to lockout!

CUSTOMIZATIONS
Deadlift + Bent Over Row + Hang Power Clean + Thruster

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

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

CUSTOMIZATIONS
Single Arm Devil Press
Burpee Kettlebell Swing
Step Burpee
No Push Up Burpee

- OR -

PLATE BURPEE
Perform a burpee with your hands on a plate (touch your chest to the plate at the bottom). When you stand up from the burpee you bring the plate with you. Make sure you lift your chest, keep your back flat, and drive through your heels. Bring it to the chest. Step up onto the box. Stand all of the way up on your box/bench. Step off. Plate back to the ground - new burpee.

CUSTOMIZATIONS
Regular Burpee

PROGRAM C

PROGRAM C

WARM UP
RUNNING WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

2021 VAULT: ROW/BIKE HERACLES

4 Rounds

250m Row or 15/11 Cal Bike
6 Manmakers
250m Row or 15/11 Cal Bike
12 Devil Press

*Can do this version with barbell, dumbbell, or sandbag!

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

Extra Challenge Men/Women: Go Faster

Score: Total Time

Goal: 16-24 Min

COACHES NOTES
Be careful not to peacock this one, guys! Don't rush through the weighted movements. Find a steady pace that you can hold onto for all 4 rounds. You're shooting for each round to take 4-6 minutes!! Assuming each 200m run takes 1 minute or less, you're working with 1-2 minutes for the Manmakers. Test out a few reps in the warm up and make sure you can get 1 rep done in 10-15 seconds. If not, customize it! You should have 1-2 minutes for the Devil Press, too, which is 1 rep every 5-8 seconds. Again, practice in the warm up and customize if needed!

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

CUSTOMIZATIONS
Shorten distance
Reduce calories

MANMAKER
You will place your hands on the dumbbells roughly shoulder width apart. Jump or step your feet back. Place your knees down if you need to and perform a push up. Then perform a renegade row on each side. From the top of the push up position you will pull the elbow back, bringing the dumbbell to the side of the rib cage. Try to avoid rotating, allowing the hips to come up, or sagging the hips. Lower the dumbbell back to the ground and repeat on the other side.

Then jump or step the feet in. Dumbbells may be inside or outside the feet based on your preference. Heels down, chest up, flat back, knees are
bent. Stand up hard and fast keeping the dumbbells close and pull them up your body as you pull yourself under. Catch with the elbows high and the DBs on your shoulders in the bottom of a squat. Heels down, knees out, butt lower than knees, chest up, belly tight, back flat.

Drive through the heels to stand up. Stand up hard and fast to pop the dumbbells off of the shoulders. Keep the belly tight and finish by pressing to lockout with the biceps by the ears.

CUSTOMIZATIONS
Burpee + Power Clean + Front Squat + Push Press
Burpee + Power Clean + Thruster

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

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

CUSTOMIZATIONS
Single Arm Devil Press
Burpee Kettlebell Swing
Step Burpee
No Push Up Burpee

MAMA MODIFICATIONS

Run/Jog

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

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

Manmakers

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 in the row. If you have to modify the movement too much you may want to sub KB Swings, Sled Push/Pull, Farmer Carry, or Ball Slams so that you can keep moving and keep the heart rate up!

Devil Press

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

DB/Back/Front/Air Squat

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

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

210615_Demo.mp4

210615_Prog.mp4

210615_Cust.mp4

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

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

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

---

PROGRAM A

PROGRAM A

WARM UP
BOX JUMP WARM UP
LOWER BODY DUMBBELL WARM UP

WORKOUT

5 Rounds

20 Box Jump Overs
20 Weighted Step Ups

Rest 1 minute between rounds

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

Extra Challenge Men/Women:
30 Box Jumps
30 Weighted Step Ups

Score: Total Time

Goal: 14-20 Minutes

COACHES NOTES
The idea behind this workout is to perform a movement that involves explosive power then a movement that requires strength and muscle endurance. So we'd love for you to jump on or over something rather than step up for the box jump overs. Of course, you can do unweighted step ups if jumping is out of the question. Pick a jumping height that you can keep moving through all 20 reps without having to take a long break. Choose a weight on the step ups that you think you can go unbroken for at least the first few rounds.

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

CUSTOMIZATIONS
Adjust height
Jump Overs
Fast Up Air Squats
Eye Level KB/DB Swing

DUMBBELL WEIGHTED STEP UP
Hold a dumbbell in each hand. Choose a height that allows you to really drive through the stepping foot and keep your chest up as you stand. Place your WHOLE foot on your step (box, bench whatever). Don't allow your knee to cave in. Drive out of your heel and stand all of the way up. Alternate feet with each step at the bottom. So a set of 20 ends up being 10 per side.

CUSTOMIZATIONS
Lower stepping height
Unweighted Step Ups
Dumbbell Lunges

PROGRAM B

PROGRAM B

WARM UP
BOX JUMP WARM UP
LOWER BODY BARBELL WARM UP

WORKOUT

5 Rounds

20 Box Jumps Overs
20 Back Rack Step Ups

Rest 1 minute between rounds

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

Extra Challenge Men/Women:
30 Box Jumps
30 Weighted Step Ups

Score: Total Time

Goal: 14-20 Minutes

COACHES NOTES
The idea behind this workout is to perform a movement that involves explosive power then a movement that requires strength and muscle endurance. So we'd love for you to jump on or over something rather than step up for the box jump overs. Of course, you can do unweighted step ups if jumping is out of the question. Pick a jumping height that you can keep moving through all 20 reps without having to take a long break. Choose a weight on the step ups that you think you can go unbroken for at least the first few rounds.

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

CUSTOMIZATIONS
Adjust height
Jump Overs
Fast Up Air Squats
Eye Level KB/DB Swing

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

CUSTOMIZATIONS
Lower stepping height
Back Rack Lunges
Unweighted Step Ups

PROGRAM C

PROGRAM C

WARM UP
BOX JUMP WARM UP
SANDBAG LOWER BODY WARM UP

WORKOUT

5 Rounds

20 Box Jumps Overs
20 Sandbag Back Rack Step Ups

Rest 1 minute between rounds

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

Extra Challenge Men/Women:
30 Box Jumps
30 Weighted Step Ups

Score: Total Time

Goal: 14-20 Minutes

COACHES NOTES
The idea behind this workout is to perform a movement that involves explosive power then a movement that requires strength and muscle endurance. So we'd love for you to jump on or over something rather than step up for the box jump overs. Of course, you can do unweighted step ups if jumping is out of the question. Pick a jumping height that you can keep moving through all 20 reps without having to take a long break. If you are workout with a heavier bag, adjust the reps on the step ups that you can complete unbroken for the first few rounds and in about a minute.

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

CUSTOMIZATIONS
Adjust height
Jump Overs
Fast Up Air Squats
Eye Level KB/DB Swing

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

CUSTOMIZATIONS
Lower stepping height
Back Rack Lunges
Unweighted Step Ups

MAMA MODIFICATIONS

Box Jump

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

DB 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

210616_Demo.mp4

210616_Prog.mp4

210616_Cust.mp4

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

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

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

---

PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP
PULL UP WARM UP

WORKOUT

3 Sets of

3 Rounds
12 DB Hang Power Cleans
8 DB Push Press / Push Jerk
6 Toes to Bar / V-Ups

Rest 2 minutes between SETS

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

Extra Challenge
Men: 50# DBs / Increase Reps to 10 Push Press / 8 Toes to Bar
Women: 35# DBs / Increase Reps to 10 Push Press / 8 Toes to Bar

Score: Slowest Set ONLY

Goal: 3:00-4:30

COACHES NOTES
To clarify, you'll do 3 rounds, rest 2 minutes, 3 rounds, rest 2 minutes, then another 3 rounds. Each set of 3 rounds should take 3:00-4:30, and the slowest set is your score. This means, each round should take 1:00-1:30. Your grip may become a factor if you choose to do toes to bar. Two minutes is a good amount of recovery time so today would be a good day to send it if you choose. Pick a weight that you can complete the shoulder to overhead movement unbroken and the hang power cleans in 1-2 sets the whole way. You can break up the toes to bar into smaller sets of 2-3 reps at a time, but keep the breaks short!

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

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

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

CUSTOMIZATIONS
Eye Level Swings
Box Jumps

PUSH PRESS / PUSH JERK
You have the option of push press or push jerks. Set up for the push press with the dumbbells 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 DBs pop up off the shoulders, press straight up to lock out.

You could also do a jerk by pressing yourself under the DBs as they pop off the shoulders. Receive them overhead with arms locked out overhead, knees bent in a partial squat.

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

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

CUSTOMIZATION
Go lighter

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

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

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

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

--OR--

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

PROGRAM B

PROGRAM B

WARM UP
BARBELL CLEAN WARM UP
OVERHEAD WARM UP
PULL UP WARM UP

WORKOUT

3 Sets of

3 Rounds
12 Barbell Hang Power Cleans
8 Barbell Push Press / Push Jerk
6 Toes to Bar / V-Ups

Rest 2 minutes between SETS

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

Extra Challenge:
Men: 115#+ Bar / Increase Reps to 10 Push Press / 8 Toes to Bar
Women: 75#+ Bar / Increase Reps to 10 Push Press / 8 Toes to Bar

Score: Slowest Set ONLY

Goal: 3:00-4:30

COACHES NOTES
To clarify, you'll do 3 rounds, rest 2 minutes, 3 rounds, rest 2 minutes, then another 3 rounds. Each set of 3 rounds should take 3:00-4:30, and the slowest set is your score. This means, each round should take 1:00-1:30. Your grip may become a factor if you choose to do toes to bar. Two minutes is a good amount of recovery time so today would be a good day to send it if you choose. Pick a weight that you can complete the shoulder to overhead movement unbroken and the hang power cleans in 1-2 sets the whole way. You can break up the toes to bar into smaller sets of 2-3 reps at a time, but keep the breaks short!

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

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

CUSTOMIZATIONS
Eye Level Swing
Box Jumps

PUSH PRESS / PUSH JERK
You have the option push press or push jerks, Set up for the push press 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.

You could also do a jerk by pressing yourself under the bar as it pops off the shoulders. Receive the bar overhead with arms locked out overhead, knees bent in a partial squat.

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

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

CUSTOMIZATION
Go lighter

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

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

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

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

--OR--

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

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP
PULL UP WARM UP

WORKOUT

3 Sets of

3 Rounds
12 Sandbag Hang Power Cleans
8 Sandbag Push Press
6 Toes to Bar / V-Ups

Rest 2 minutes between SETS

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

Extra Challenge:
Men: Increase Reps to 10 Push Press / 8 Toes to Bar
Women: Increase Reps to 10 Push Press / 8 Toes to Bar

Score: Slowest Set ONLY

Goal: 3:00-4:30

COACHES NOTES
To clarify, you'll do 3 rounds, rest 2 minutes, 3 rounds, rest 2 minutes, then another 3 rounds. Each set of 3 rounds should take 3:00-4:30, and the slowest set is your score. This means, each round should take 1:00-1:30. Two minutes is a good amount of recovery time so today would be a good day to send it if you choose. Ideally, you are able to complete the push presses unbroken and the hang power cleans in 1-2 sets the whole way. Adjust the reps if you are working with a heavier bag and think it will be really broken up. You can break up the toes to bar into smaller sets of 2-3 reps at a time, but keep the breaks short!

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

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

CUSTOMIZATIONS
Hang to High Pull

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

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

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

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

--OR--

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

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.

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.

Toes to Bar

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

Lying Leg Lifts

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

210617_Demo.mp4

210617_Cust.mp4

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

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, PIGEON STRETCH
POST: GENTLE LOWER BODY RECOVERY, STRESS RELIEF

---

PROGRAM A

PROGRAM A

WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

Every OTHER Minute on the Minute for 16 Minutes (8 Rounds)

100m Farmer Carry*
Max Air Squats

*You could also do an overhead plate carry or sandbag suitcase carry since there is no program B or C today!

Suggested Weight:
Men: 40-55# DBs/KBs
Women: 25-45# DBs/KBs

Extra Challenge: Wear a weighted vest if you can still hit the goal!

Score: Total Air Squats

Goal: 160-240

COACHES NOTES
This one is pretty straight forward. Set yourself up so that you'll have about :50-1:00 for air squats each time. The goal would be to get 20-30 squats in each round. Great opportunity to wear a weighted vest today if you are looking for an extra challenge. You may be able to jam out a bunch of reps in the first few rounds but this will drop off in the later rounds for sure. Make a plan going into the workout to hit a certain number of reps at a time. Maybe it's 15 squats, short break, then 10-15 more.

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

For 100m, it should take about a minute. If it's much slower or you are breaking a lot, go to a single dumbbell and switch hands at the halfway point.

CUSTOMIZATIONS
Farmer Carry March
Low Farmer Carry Step Ups
Overhead Plate Carry
Sandbag Suitcase Carry

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

CUSTOMIZATIONS
Squat to Target
Assisted Squat

MAMA MODIFICATIONS

Farmer Carry

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

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.

210618_Demo.mp4

210618_Prog.mp4

210618_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): BUTTS & GUTS
  SWAP(skip the main workout and do one of these instead): SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, HIP FLEXORS & PSOAS STRETCH
POST: CALVES/ANKLES, CHEST OPENER

---

PROGRAM A

PROGRAM A

WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

12 Minute AMRAP
(As Many Rounds and Reps as Possible)

30 Double Unders / DB Hop Overs
12 Weighted Sit Ups
8 Push Up + Pull Across

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

Extra Challenge Men/Women: Increase reps to 40/16/12 if you can stay within goal range.

Score: Total Completed Rounds + Any Additional Reps

Goal: 5-8 Rounds

COACHES NOTES
Choose a pace that you can maintain 1:30-2:00 per round for at least the first 3-4 rounds. The double unders should take 30 seconds or less. Go with hop overs if 30 double unders are going to be really stop and start. You can use a different weight for the sit ups and push up + pull across if you need to. The weighted sit ups should be performed in 1-2 sets the whole way. Same with the push up + pull across, choose a variation that allows you to get at least 3-5 reps at a time without coming down. Make sure you are keeping your hips in line with the shoulders on the pull across, no piking your butt up in the air!

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

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in :30 or less each time.

CUSTOMIZATIONS
Lower Reps
Single Unders (Double the reps)

--OR--

DB HOP OVER
Stand next to one dumbbell and hop laterally over the narrow side, then hop back. Each hop is one rep. Ideally this is 2 feet hopping and landing together, but if you need to do a little shuffle instead for your knees, go for it.

CUSTOMIZATIONS
Skip Overs
Line Hops

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

CUSTOMIZATIONS
Regular sit ups
Alternating V-Ups

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

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

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

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

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

12 Minute AMRAP
(As Many Rounds and Reps as Possible)

30 Double Unders / Sandbag Hop Overs
12 Sandbag Sit Ups
8 Push Up + Lateral Drag

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

Extra Challenge Men/Women: Increase reps to 40/16/12 if you can stay within goal range.

Score: Total Completed Rounds + Any Additional Reps

Goal: 5-8 Rounds

COACHES NOTES
Choose a pace that you can maintain 1:30-2:00 per round for at least the first 3-4 rounds. The double unders should take 30 seconds or less. Go with hop overs if 30 double unders are going to be really stop and start, or if you just prefer to do hop overs today. You can use a different weight for the sit ups and push up + pull across if you need to. The sandbag sit ups should be performed in 1-2 sets the whole way. You could use a dumbbell or plate for the sit ups if the bag is feeling a bit heavy. For the push up + lateral drag, choose a variation that allows you to get at least 3-5 reps at a time without coming down. Make sure you are keeping your hips in line with the shoulders on the drag, no piking your butt up in the air!

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

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in :30 or less each time.

CUSTOMIZATIONS
Lower Reps
Single Unders (Double the reps)

--OR--

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

CUSTOMIZATIONS
Sandbag Shuffle
Skip Overs

SANDBAG SIT UP
You can do anything you want with your feet in the sit ups, just keep them in contact with the ground. Hold the sandbag between your forearms and chest so that when you sit up it is resting on your biceps. Of course - if you have a really heavy sandbag you may need to switch to a lighter dumbbell or plate.

CUSTOMIZATION
Weighted sit up with DB or plate
Unweighted Sit Up

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

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

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

MAMA MODIFICATIONS

Double/Single Unders

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

Weighted Crunch/Sit Up

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

Push Up

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

210619_Demo.mp4

210619_Prog.mp4

210619_Cust.mp4

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

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, THORACIC SPINE RELEASE
POST: SI JOINT RELEASE, GENTLE LOWER BODY RECOVERY

---

PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

3 Rounds
(Both movements to be performed unbroken!)

20 Dumbbell 1/2 Up 1/2 Shoulder Lunges Right Arm Up
30 Dumbbell Deadlifts
20 Dumbbell 1/2 Up 1/2 Shoulder Lunges Left Arm Up

Rest 1 minute between rounds

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

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

Score: Slowest Round Only

Goal: 2:00-3:30

COACHES NOTES
Alright guys! We are challenging you to do each movement UNBROKEN! That means once you start the set of 20 lunges, you don't put the dumbbells down (or lower them from their 1/2 up 1/2 shoulder position) until you've completed the 20 reps. Same goes for the 30 deadlifts. You don't need to sprint through them and it's OK if you rest briefly during the set - you just can't set the weights down until you're done. Choose a weight or variation of the lunges that allows you to get those done in 0:30-1:00. The deadlifts should take no longer than 1:00-1:30. You may use different weights for those two movements if it makes sense!

1/2 UP 1/2 SHOULDER LUNGES
These are performed with one dumbbell locked out overhead and one dumbbell at the shoulder. Make sure that you take a long enough step each time so that the front heel can stay down while the back knee gently touches the ground. Focus on keeping the chest up, belly tight, and don't allow the front knee to cave in. Stand all the way up between lunges and alternate your stepping foot each time. For 20 lunges, it would be 10 per leg.

For the first set of 20 your right arm will be locked out holding the dumbbell with the bicep by the ear - and your left arm will hold the dumbbell at the shoulder.

For the second set of 20 your left arm will be locked out holding the dumbbell with the bicep by the ear - and the right arm will hold the dumbbell at the shoulder.

CUSTOMIZATIONS
Single Arm Overhead Lunges
Goblet Lunges
Shoulder Racked Step Ups

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

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

CUSTOMIZATIONS
Lighter weight
Sumo Deadlifts

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP

WORKOUT

3 Rounds
(Both movements to be performed unbroken!)

20 Overhead Plate Lunges
30 Deadlifts
20 Overhead Plate Lunges

Rest 1 minute between rounds

Suggested Weight:
Men: 45# Plate / 115-135# Bar
Women: 25# Plate / 75-95# Bar

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

Score: Slowest Round Only

Goal: 2:00-3:30

COACHES NOTES
Alright guys! We are challenging you to do each movement UNBROKEN! That means once you start the set of 20 lunges, you don't lower the plate until you've completed the 20 reps. Same goes for the barbell with the 30 deadlifts. You don't need to sprint through them and it's OK if you rest briefly during the set - you just can't set the weight down until you're done. Choose a weight or variation of the lunges that allows you to get those done in 0:30-1:00. The deadlifts should take no longer than 1:00-1:30. You may use different weights for those two movements if it makes sense!

OVERHEAD PLATE LUNGE
Get the plate over the top of your head and fight the urge to overextend the back. Keep the belly tight. Lock the elbows and press up with the shoulders and the traps!

Lunge steps may be stationary (alternating). Reverse stationary (alternating). Or walking. Up to you.

Make sure the trailing knee touches but GENTLY and doesn't slam into the ground! Drive off of the front foot to come to standing. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 20 you end up doing 10 on each side.

CUSTOMIZATIONS
Plate Hug Lunges
Plate Hug Step Ups

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

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

CUSTOMIZATION
Lighter weight

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

3 Rounds
(Both movements to be performed unbroken!)

20 Sandbag Overhead Lunges
30 No Handle / Outer Handle Sandbag Deadlifts or Sandbag High Pull
20 Sandbag Overhead Lunges

Rest 1 minute between rounds

*Go with D Ball Deadlifts if you have one! (Adjust reps if you need to)

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

Score: Slowest Round Only

Goal: 2:00-3:30

COACHES NOTES
Alright guys! We are challenging you to do each movement UNBROKEN! That means once you start the set of 20 lunges, you don't lower the sandbag until you've completed the 20 reps. Same goes for the 30 deadlifts. You don't need to sprint through them and it's OK if you rest briefly during the set - you just can't set the weight down until you're done. Each set of lunges shouldn't take longer than a minute so adjust reps if you need to. You're working with 1:00-1:30 on the deadlifts / sumo deadlift high pulls. If you go with deadlifts and you're struggling to finish 30 reps in that timeframe, you can customize by grabbing the top handles which will make the range of motion shorter and allow you to get those reps done quicker.

SANDBAG OVERHEAD LUNGE
Hold the bag in the overhead lockout position with the biceps by the ears. You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 20 you end up doing 10 on each side.

CUSTOMIZATIONS
Bear Hug Lunge
Bear Hug Step Up

SANDBAG DEADLIFT - NO HANDLE / OUTER HANDLES
Start with the bag 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! Grab the bottom of the bag or the outside handles (not the top handles).

To lift the sandbag drive the heels into the ground and lift the chest. Keep the arms straight as you pull the sandbag in close to the body. Keep the arms long and straight, chest up and belly tight. Stand all the way up at the top.

To lower - reach the butt back and slide sandbag down the leg. 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 sandbag back to the starting position under control.

CUSTOMIZATIONS
Adjust reps to fit within the goal range

- OR -

SANDBAG HIGH PULL
Set up with a shoulder width stance or slightly wider, hands on the narrow handle or overhand handles.

Sandbag will start on the ground . Your heels should be down, knees out, chest over the sandbag, arms straight, knees bent. You will stand hard and fast with the arms straight, add a shoulder shrug, then the elbows will come high and outside. Keep the shoulders pulled back throughout. Bring the handle or handles of the sandbag to the chest.

To return think arms, shoulders, hips then knees. Keep the back FLAT on the way down.

TEAM VERSION

TEAM VERSION

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

Teams of 2

Each partner completes 6 rounds

10 Dumbbell 1/2 Up 1/2 Shoulder Lunges Right Arm Up
15 Dumbbell Deadlifts
10 Dumbbell 1/2 Up 1/2 Shoulder Lunges Left Arm Up

One person works at a time, switching off after every round. The entire round must be performed unbroken, going from the lunges right into the deadlifts, right into the lunges without putting the DBs down.

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

Extra Challenge:
Men: 50# DBs and/or 8 rounds each
Women: 35# DBs and/or 8 rounds each

Score: Total Time

Goal: 12-18 Minutes

COACHES NOTES
Alright guys! For this team version, you and your partner are going to alternate full rounds and there's a catch! We're challenging you to do the ENTIRE ROUND unbroken. That means once you start the set of 10 lunges, you don't put the dumbbells down until you've completed the 15 deadlifts and second set of 10 lunges. You don't need to sprint through the movements and it's OK if you rest briefly during each set - you just can't set the weights down until you're done with your round. Choose a weight or variation of the lunges that allows you to get those done in 15-30 seconds. The deadlifts should take no longer than 0:30-1:00. You may use different weights for those two movements if it makes sense!

1/2 UP 1/2 SHOULDER LUNGES
These are performed with one dumbbell locked out overhead and one dumbbell at the shoulder. Make sure that you take a long enough step each time so that the front heel can stay down while the back knee gently touches the ground. Focus on keeping the chest up, belly tight, and don't allow the front knee to cave in. Stand all the way up between lunges and alternate your stepping foot each time. For 20 lunges, it would be 10 per leg.

For the first set of 20 your right arm will be locked out holding the dumbbell with the bicep by the ear - and your left arm will hold the dumbbell at the shoulder.

For the second set of 20 your left arm will be locked out holding the dumbbell with the bicep by the ear - and the right arm will hold the dumbbell at the shoulder.

CUSTOMIZATIONS
Single Arm Overhead Lunges
Goblet Lunges
Shoulder Racked Step Ups

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

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

CUSTOMIZATIONS
Lighter weight
Sumo Deadlifts

MAMA MODIFICATIONS

Lunge

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

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

KB/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.

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!

---

WARM UP
LOWER BODY DUMBBELL WARM UP

WORKOUT

4-5 Rounds (18-22 Min)

1 Minute of Tempo Air Squats (Tempo = 3330)
30 Second Rest
1 Minute of DB Front Rack Dead Stop Forward Lunges
30 Second Rest
1 Minute of Bear Hold w/ Arm Lifts
30 Second Rest

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

Score: Weight Used for Lunges

COACHES NOTES
The way the tempo for the air squats goes is - 3 seconds down - 3 second hold at the bottom - 3 seconds to stand - no pause at the top going into the next rep. You should be ACTIVE for the entire minute - even in the bottom hold, you should be fighting for the best position possible. If you do the tempo correctly, you'll finish the minute in a bottom squat hold which is totally fine. Just come to standing normally for your rest. For the lunges, if you absolutely cannot do forward and/or from a dead stop, you may do regular reverse lunges. If your knee caps are sensitive, you can touch down to a pad or towel. Think of accumulating as much time as you can in the bear hold. You will likely need to rest at some point during the minute, which is fine. Do your best to not let your hips shift or rotate much. Stay squared away!

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

DUMBBELL FRONT RACK DEAD STOP FORWARD 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! Make sure you take a long enough step forward so that your front heel is firmly planted when the back knee GENTLY touches the ground. Pause for a 1-count. Stand all of the way up between reps and alternate legs with each lunge until 1 minute is up.

BEAR HOLD WITH ARM LIFTS
Start on your hands and knees. Your wrists should be stack directly beneath your shoulders and your knees directly beneath your hips. Curl your toes under and press into them and your hands to hover your knees just off the floor. Pull your lower belly in toward your spine and spread your shoulder blades apart. Hold here for as much time as you can within 1 minute as you alternate raising your arms from the floor. Hold for 1-2 seconds with your bicep near your ear.

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.

Lunge

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

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

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

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

---

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

18 Min AMRAP
(As Many Rounds and Reps as Possible in 18 Min)

1 Sandbag High Pull
1 Sandbag Sit Up
1 Sandbag Seated Press
2 Sandbag High Pull
2 Sandbag Sit Up
2 Sandbag Seated Press
3 Sandbag High Pull
3 Sandbag Sit up
3 Sandbag Seated Press...

Keep adding 1 rep per movement and see how far you can get in 18 min!

Idea Sandbag Weights:
Men: 50-70#
Women: 25-45#

Score: Total Reps (This will require math at the end....challenge accepted!)

Goal: 165 Reps + (This is through the round of 10-10-10)

COACHES NOTES
The first few rounds might feel easy. But don't be fooled, it gets juicy quick! Try to figure out the pace you would like to have around the 7th and 8th rounds, start with that pace, and do everything you can to maintain.

SANDBAG HIGH PULL
Set up with a shoulder width stance or slightly wider, hands on the narrow handle or overhand handles.

Sandbag will start on the ground . Your heels should be down, knees out, chest over the sandbag, arms straight, knees bent. You will stand hard and fast with the arms straight, add a shoulder shrug, then the elbows will come high and outside. Keep the shoulders pulled back throughout. Bring the handle or handles of the sandbag to the chest.

To return think arms, shoulders, hips then knees. Keep the back FLAT on the way down.

CUSTOMIZATION
Sandbag Muscle Cleans

SANDBAG SIT UP
You can do anything you want with your feet in the sit ups, just keep them in contact with the ground. Hold the sandbag between your forearms and chest so that when you sit up it is resting on your biceps. Of course - if you have a really heavy sandbag you may need to switch to a lighter dumbbell or plate.

CUSTOMIZATION
Unweighted Sit Ups

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

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!

---

WARM UP
LOWER BODY BARBELL WARM UP
PULL UP WARM UP

WORKOUT

Part 1:

Every 3 Minutes for 15 Minutes (5 Total Sets):

4 Deadlifts
10 Pull Ups

Rest 3 Min Before Part 2

**Do Strict, Weighted Strict, or Banded Strict Pull Ups if Possible.

Score: Weight used for Deadlifts.

COACHES NOTES
Spend 10-15 minutes warming up to a heavy deadlift load before starting Part 1. It should be a weight that you COULD do 6-7 reps with so that you have enough effort left in the tank to stay strong across all 5 sets. Stay with the same load the entire time.

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

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

For the pull ups, they should be strict. So, choose some level of assistance that allows for an unbroken set of 10 each time. You can do a weighted pull up for more of a challenge or switch to a TRX/Ring or inverted barbell row if you need to.

Part 2:

Every 3 Minutes for 12 Minutes (4 Total Sets):

8 Romanian Deadlifts
20 Push Ups

Score: Weight Used for Deadlifts

COACHES NOTES
For the RDLs, you'll use the same load for all 4 sets. It'll be considerably less weight than you used for the deadlifts in part 1. Choose a moderate weight for this one - something you COULD do 11-12 reps with.

The Romanian Deadlift starts and ends at the hang position, not the floor. This should be much lighter than a traditional deadlift.

Perform a traditional deadlift to get to the hang position with hands about shoulder width apart and feet under hips.

Keep your belly tight, chest up and back in a neutral position as you unlock your knees and push you butt back. Slide the bar down your legs. It should travel in a straight line.

Once the bar goes below the knees, push your feet down into the floor and stand back up. You won't bring the bar all the way to the floor.

For the push up, choose a variation you think you can go for all 20 unbroken each time, or at least get close!

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.

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