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
UPPER BODY BARBELL WARM UP

WORKOUT

Shoulder Press (Strict Press)

5 Sets of 7 Reps

COACHES NOTES
Rest as needed between sets. Go up in weight across the 5 sets if you can!

SHOULDER (STRICT) PRESS
The shoulder (strict) press is a press overhead without using the legs or hips to assist the upper body. You will squeeze the cheeks, pull the ribcage down and in, bar is on the shoulders with the elbows slightly in front. Move the face back and press the bar straight up.

Once the bar has cleared the head/face you can bring the head back to neutral and continue pressing the bar UP! Lock out completely and pull the bar back over the middle of the body.

When lowering the bar back down - if you need to you may absorb with the knees. Just no assist from that dip to help the next rep.

Weighted Dips

4 Sets of Max Reps

Rest 4 Minutes between Sets - Yep, 4 minutes!

COACHES NOTES
For these reps you can do weighted dips, bodyweight only, or even a jump and slow lower for all sets.

If you are doing weighted you will choose a weight that you can get 8 but not more than 10-12.

WEIGHTED DIP
Hold a weight between the legs, wear a vest, or use a belt with weight attached. Start at the top of the rings with your elbows fully locked out, palms turned forward slightly, and shoulders pressed away from the ears. Lower your torso down, keeping your elbows back and tight to your sides. Make sure your shoulder is lower than your elbow at the bottom. Then press into the rings, keeping them close to your sides. Lock out fully at the top.

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

WORKOUT

7 Min Pistol (Single Leg Squat) Practice

Perform 3 Pistols on your Right Leg
Rest 10 Seconds
Perform 3 Pistols on your Left Leg
Rest 10 Seconds

Watch the demo video and read the coaches notes for customization options

COACHES NOTES
A pistol is a one legged squat.

You may choose to do these unassisted, or instead you may choose from one of the options in the video.

You can do them on a box and allow the front leg to drop down a bit.

You can do them using a target.

You can do them using the roll up technique. For this you basically roll on your back and come up from the bottom of a pistol using momentum.

Whatever option you choose, the idea is to really work on keeping the heel down, and getting the butt low. Don't get sloppy and plop all over the place. This is PRACTICE. Don't worry about your score!

KEEP THE HEEL DOWN!

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

Handstand Pike Walk around the Box

Each Walk Around = 1 Round

Change directions each time.

For it to count you have to make it ALL the way around in 1 unbroken trip.

HANDSTAND PIKE WALK AROUND THE BOX
You will place your feet on a box, stack of plates, whatever you can walk around in the pike position. You will want the height roughly 20-24" depending on how tall YOU are.

You will get into a pike handstand position by getting the butt over the head and the head THROUGH the arms looking back at the box. You will walk sideways around the box rotating at the feet. If you need to have a slight bend in your knee for flexibility sake - that is fine.

Keep the belly tight and keep the hips above the head in a HANDSTAND. This is not an incline push up walk.

If you can't make it all of the way around the box in one set - that is OK!!! But shoot to try to get around at least once!

You can even sub pike shoulder taps!

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

3-7 Strict Pull Ups

Pick a number that is tough but manageable for you!

You may also customize with jumping + slow lower or banded strict.

Score is total number of pull ups you completed across the 7 minutes. Put what type you did in the comments.

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

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

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

---

WARM UP
UPPER BODY DUMBBELL WARM UP

WORKOUT

Part 1

3-5 Rounds

10-15 Dumbbell Bench Press
10-15 Dumbbell Front Raise
Max Supine Rows (Ring or Bar)

Rest 2-3 Min Between Rounds

Score is weight used for the bench press

COACHES NOTES
For the dumbbell bench press, choose a weight that you can definitely get 10 reps but 15 will be challenging. You may customize with barbell bench if you do not have appropriate dumbbells.

Go immediately from there into the front raises. You may do this with a barbell, a plate, or the dumbbells. Keep the belly tight and allow a slight bend in the elbow. Bring the weight to 90 degrees.

Immediately after your front raises you will do a max set supine rows. Choose an angle that will allow you to get at least 10 - but no more than like 25 or so.

DB BENCH PRESS
Lying face up on the bench, start with the dumbbells outside your chest, elbows about 45 degrees out from your torso. Draw your shoulder blades down into the bench and keep them pulled back even as you press up. Keep your elbows below your wrists and press straight up until your arms are fully extended and perpendicular to the floor. Lower the DBs with control back to your chest.

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

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

Part 2

3-5 Rounds

10-15 Dips (Stationary, Ring, or Bench)
10-15 Shoulder Press
10-15 Shrugs

Rest 2-3 Min Between Rounds

Score is weight used for shoulder press

COACHES NOTES
Dip on what you've got. You may even do bench dips if necessary and can add weight on the lap if you need to make it more difficult. Make sure the shoulder gets past the elbow at the bottom and lock out completely at the top.

Go immediately into the shoulder press. For the shoulder press you may use barbell or dumbbells. Choose a weight that will allow you to get 10 for sure, but 15 will be difficult. Keep the belly tight and get the bar all the way overhead! (Not pressed out in front of you!)

Go immediately into the shrugs! Shrugs may be done with a bar or with dumbbells! Who doesn't love shrugs.

DIP
Start at the top of the rings with your elbows fully locked out, palms turned forward slightly, and shoulders pressed away from the ears. Lower your torso down, keeping your elbows back and tight to your sides. Make sure your shoulder is lower than your elbow at the bottom. Then press into the rings, keeping them close to your sides. Lock out fully at the top.

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

SHRUG
Hold a heavy pair of dumbbells at your sides. Stand tall and keep your belly, butt, and thighs squeezed tight. Shrug your shoulders up and toward your ears, making sure to keep your elbows locked out. Then relax.

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
SNATCH WARM UP

WORKOUT

Every 90 Seconds for 12 Minutes
(8 Total Sets)

1 Power Snatch

COACHES NOTES
For these you may choose to keep the same weight for each or build as you go. If you know your snatching abilities well - choose a weight that will be challenging but will allow you to move properly. If snatching is still new for you - start with something manageable and add weight as you are successful and still moving well.

You will do 1 power snatch every 90 seconds for 12 min or a total of 8 power snatches.

Warm up before using the snatch warm up in Members Only and do not count any of your warm up sets as part of this. When you start the clock you should be at a weight that is a "working weight" for you.

POWER SNATCH
Feet are under your hips with the heels down. Hands are wide (overhead squat grip). Hinge at the hip and bend the knees but keep the chest UP! Start to lift the bar by digging the heels into the ground and lifting the chest. Pull the bar into the body to keep it close! Once past the knees scoop your hips under your shoulders so when you finish the up and JUMP you will jump straight up and not swing the bar out forward. Finish UP with the legs and hips (arms still straight). Shrug hard. The bar will start to travel UP the body - elbows go high and outside to keep bar close. Pull up on the bar and pull YOURSELF down under it slightly. You will land in a partial overhead squat with the bar locked out over the body.

Heels down, knees out, belly tight, chest lifted, bar over head, elbows locked, pressing into the bar! Stand to finish!

Snatch Balance

5 Sets of 3 Reps

COACHES NOTES
The snatch balance is how we practice pushing ourselves DOWN in the snatch and landing in a SOLID overhead squat quickly! It is tough so start and even STAY light for this if necessary. This is about moving well and FAST over going heavy.

SNATCH BALANCE
The bar will start on the back with the hands wide (overhead squat grip). Heels are under the hips. Dip slightly keeping the heels down and chest up. Stand up hard and fast popping the bar off the shoulders in the back (make sure the head is out of the way). Don't think of pressing the bar UP - push YOURSELF DOWN under it. Move your feet out to your squat stance (shoulder width) as you go down. Land in the bottom of the squat with the butt lower than the knees, heels down, knees out, belly tight, chest up, bar over the middle of the body (slightly behind your head), pressing into the bar, elbows locked.

Something else to work on is trying to rotate your armpits forward instead of allowing them to point down. Think of pulling your shoulder blades IN and pressing your pinky into the bar. Stand up with the bar still over your head.

If you can't get the bar in the proper position at the bottom (keeps coming forward) - you may try taking your hands a bit wider.

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

Run Version:

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

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

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

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

Rest 2 Min (42-44)

Sprint 200 Meters

Rest 3 Min

Sprint 300 Meters

Rest 4 Min

Sprint 400 Meters

Your score is total time from start to finish, including all rest periods. If you want, you can put your intervals and sprint times in the notes!

COACHES NOTES
The first runs should all be hard, but consistent numbers.

The rest is pretty long so don't be afraid to push each one a bit.

Last 3 sprints should be all out!

Run Version (no measured distance):

3 Rounds:
Run 3 Min
Rest 2 Min

3 Rounds:
Run 2 Min
Rest 2 Min

3 Rounds:
Run 90 Seconds
Rest 90 Seconds

3 Rounds:
Run 1 Min
Rest 1 Min

Rest 2 Min

Sprint 45 Seconds

Rest 3 Min

Sprint 1 Min

Rest 4 Min

Sprint 90 Seconds

Your score is total distance accumulated if you have a watch or something to track it.

COACHES NOTES
The first runs should all be hard, but consistent numbers. The rest is pretty long so don't be afraid to push each one a bit.

Last 3 sprints should be all out!

ROW VERSION

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

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

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

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

Rest 2 Min (42-44)

Row Sprint 250 Meters

Rest 3 Min

Row Sprint 375 Meters

Rest 4 Min

Row Sprint 500 Meters

Your score is total time from start to finish, including all rest periods. If you want to, you can add your intervals and sprint times in the notes!

COACHES NOTES
The first rows should all be hard, but consistent numbers.

The rest is pretty long so don't be afraid to push each one a bit.

Last 3 sprints should be all out!

BIKE VERSION

Bike Version (Assault / Airdyne):

Every 5 min for 3 Rounds: (0-5, 5-10, 10-15)
45 Cal Men / 30 Cal Women

Every 4 Min for 3 Rounds: (15-19, 19-23, 23-27)
30 Cal Men, 20 Cal Women

Every 3 Min for 3 Rounds: (27-30, 30-33, 33-36)
23 Cal Men / 14 Cal Women

Every 2 Min for 3 Rounds: (36-38, 38-40, 40-42)
15 Cal Men / 10 Cal Women

Rest 2 Min (42-44)

Sprint 15 Cal Men / 10 Cal Women

Rest 3 Min

Sprint 23 Cal Men / 14 Cal Women

Rest 4 Min

Sprint 30 Cal Men / 20 Cal Women

Your score is total time from start to finish, including all rest periods. If you want to, you can add your intervals and sprint times in the notes!

COACHES NOTES
The first rounds should all be hard, but consistent numbers.

The rest is pretty long so don't be afraid to push each one a bit.

Last 3 sprints should be all out!

Bike Version (Concept 2):

Every 5 min for 3 Rounds: (0-5, 5-10, 10-15)
Bike 1500 Meters

Every 4 Min for 3 Rounds: (15-19, 19-23, 23-27)
Bike 1000 Meters

Every 3 Min for 3 Rounds: (27-30, 30-33, 33-36)
Bike 750 Meters

Every 2 Min for 3 Rounds: (36-38, 38-40, 40-42)
Bike 500 Meters

Rest 2 Min (42-44)

Bike 500 Meters (HARD)

Rest 3 Min

Bike 750 Meters (HARD)

Rest 4 Min

Bike 1000 Meters (HARD)

Your score is total time from start to finish, including all rest periods. If you want, you can put your intervals and sprint times in the notes!

COACHES NOTES
The first section should all be hard, but consistent numbers.

The rest is pretty long so don't be afraid to push each one a bit.

Last 3 sprints should be all out!

210628_Demo.mp4

210628_Prog.mp4

210628_Cust.mp4

Goals vary for this workout!!

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

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, PIGEON STRETCH
POST: GENTLE LOWER BODY RECOVERY, NECK & SHOULDER RELIEVER

---

PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

On a 10 Min Clock:

Perform 6 Rounds

5 DB Power Cleans
5 DB Squats
5 DB Push Press

Then, with remaining time:

Max Reps Alternating Single Arm Clusters (Squat Clean Thrusters)

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

Extra Challenge
Men: 50# DB(s)
Women: 35# DB(s)

Score: Total Reps of Alt. Single-Arm Squat Clean Thrusters

Goal: 40-65 Reps

COACHES NOTES
Set yourself up so that you'll have 4-6 minutes to perform the "clusters". Choose a weight that you can complete each round of the power cleans, front squats, and push presses in :40-1:00. That will give you enough time remaining on the 10 minute clock to reach the goal number of cluster reps. You should be able to get 8-12 reps a minute. Don't get crazy on the first part. You will fatigued no doubt when you get to the clusters but you don't want to be completely smoked. So make sure you have enough in the tank to really go for it in that second part of the workout.

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

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

CUSTOMIZATION
Go Lighter
Hang Power Clean

DUMBBELL 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

SINGLE ARM DB SQUAT CLEAN THRUSTER
Start with the dumbbell on the ground between your feet. Hinge at the hips but keep the chest lifted and back flat. There should also be a bend in the knees, but not so much you are squatting. Your arm should be straight as you grip the dumbbell.

Lift the weight by digging the heels into the ground and lifting the chest. Once past the knees you will pick up speed and jump and shrug the shoulders! Keep the dumbbell close to the body as it travels UP - try to avoid a massive bicep curl! Pull yourself down and under catching the dumbbell on one shoulder in the bottom of the squat with the elbow high. Make sure the heels are down and knees are out.

From there you will perform a single arm thruster which is standing from the squat and accelerating as you go up so that you use the drive from the legs to aide in a press overhead.

For this movement, keep the chest up and heels down/knees out in the squat. Use the legs to drive up and finish with the bicep next to the ears and elbow completely locked out.

After completion of the press, all you have to do is bring the dumbbell back down to the ground, switch hands and repeat!

CUSTOMIZATIONS
Lighter weight
Single Arm Power Clean + Thruster

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP

WORKOUT

On a 10 Min Clock:

Perform 6 Rounds

5 Power Cleans
5 Front Squats
5 Push Press

Then, with remaining time:

Max Reps Clusters (Squat Clean Thrusters)

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

Extra Challenge
Men: 115#
Women: 75#

Score: Total Reps of Squat Clean Thrusters

Goal: 30-50 Reps

COACHES NOTES
Set yourself up so that you'll have 4-6 minutes to perform the "clusters". Choose a weight that you can complete each round of the power cleans, front squats, and push presses in :40-1:00. That will give you enough time remaining on the 10 minute clock to reach the goal number of cluster reps. You should be able to get 6-10 reps a minute. Don't get crazy on the first part. You will fatigued no doubt when you get to the clusters but you don't want to be completely smoked. So make sure you have enough in the tank to really go for it in that second part of the workout.

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

CUSTOMIZATIONS
Go lighter
Hang Power Clean

BARBELL FRONT 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

BARBELL CLUSTER (SQUAT CLEAN THRUSTER)
You will start with the bar on the ground. Hands will be outside the legs with about a hip width stance with the feet!

You will have a slight bend in the knee, heels down, arms straight, bar close to the body, chest up.

Stand keeping the arms long and bar close to the body. Drive through the heels and pick up speed after you pass the knees. Almost jump with the bar as you shrug the shoulders, and pull yourself underneath as the elbows shoot through and the bar lands on the shoulder. You will land in the bottom of the squat with the elbows high. Knees are out, heels are down, chest is up. Feet are now about shoulder width apart.

Stand fast out of the squat driving through the heels and pop the weight off of the shoulder. Move your face out of the way as you press the bar up, drive the head through as you press out to finish with the bar completely locked out and over the middle of your body. Keep the ribcage pulled down and belly tight!

CUSTOMIZATIONS
Go lighter
Power Clean + Thruster

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

On a 10 Min Clock:

Perform 6 Rounds

5 Sandbag Power Cleans
5 Sandbag Front Squats
5 Sandbag Push Press

Then, with remaining time:

Max Reps Sandbag Clusters (Squat Clean Thrusters)

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

Extra Challenge Men/Women: Increase to 8 Rounds of 5-5-5

Score: Total Reps of Sandbag Squat Clean Thrusters

Goal: 40-60 Reps

COACHES NOTES
Set yourself up so that you'll have 4-6 minutes to perform the "clusters". Choose a weight that you can complete each round of the power cleans, front squats, and push presses in :40-1:00. That will give you enough time remaining on the 10 minute clock to reach the goal number of cluster reps. You should be able to get 8-12 reps a minute. Don't get crazy on the first part. You will fatigued no doubt when you get to the clusters but you don't want to be completely smoked. So make sure you have enough in the tank to really go for it in that second part of the workout.

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

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

SANDBAG FRONT 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

SANDBAG SQUAT CLEAN THRUSTER
Start with the sandbag on the ground. You will have a slight bend in the knee, heels down, arms straight, sandbag close to the feet, chest up.

Stand keeping the arms long and sandbag close to the body. Drive through the heels and pick up speed after you pass the knees. Almost jump with the sandbag as you shrug the shoulders, and pull yourself underneath as the elbows shoot through and the sandbag lands on the biceps. You will land in the bottom of the squat with the elbows high. Knees are out, heels are down, chest is up. Feet are now about shoulder width apart.

Stand fast out of the squat driving through the heels and pop the weight off of the biceps. Move your face out of the way as you press the sandbag up, drive the head through as you press out to finish with the sandbag completely locked out and over the middle of your body. Keep the ribcage pulled down and belly tight!

CUSTOMIZATIONS
Adjust reps to fit movement time window
Sandbag Power Clean + Thruster

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.

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.

210629_Demo.mp4

210629_Prog.mp4

210629_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-SOGO
  SWAP(skip the main workout and do one of these instead): ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, COUCH STRETCH
POST: SPINE STRENGTHENING, HIP FLEXORS & PSOAS STRETCH

---

PROGRAM A

PROGRAM A

WARM UP
PULL UP WARM UP
RUNNING WARM UP

WORKOUT

Every 4 Minutes for 16 Minutes (4 Rounds)

8 Toes to Bar // 12 V-Ups
Run 200 Meters
8 Toes to Bar // 12 V-Ups
Run 200 Meters

Extra Challenge Men/Women: Increase to 12 Toes to Bar // 16 V-Ups

Score: Slowest Round ONLY

Goal: 2:15-3:30

COACHES NOTES
Today might be a good day to try the extra challenge if you are a strong runner and proficient with toes to bar. Choose a variation on the toes to bar/V-up that you can complete in 1-3 sets the whole way. The run will give you some time to recover the grip and the lats but you should still going at a pace that is pretty uncomfortable.

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!

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

CUSTOMIZATIONS
Tuck Ups
Supine Toe Touches

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

PROGRAM C

PROGRAM C

WARM UP
FULL BODY SIMPLE WARM UP
PULL UP WARM UP

WORKOUT

Every 4 Minutes for 16 Minutes (4 Rounds)

8 Toes to Bar // 12 V-Ups
Row 18/13 Cal or Bike 15/11 Cal
8 Toes to Bar // 12 V-Ups
Row 18/13 Cal or Bike 15/11 Cal

Extra Challenge Men/Women: Increase to 12 Toes to Bar // 16 V-Ups

Score: Slowest Round ONLY

Goal: 2:15-3:30

COACHES NOTES
Today might be a good day to try the extra challenge if you are a strong on the rower or bike and proficient with toes to bar. Choose a variation on the toes to bar/V-up that you can complete in 1-3 sets the whole way. The row/bike will also tax the grip and the lats somewhat, which will affect your toes to bar. So keep that in mind. Still, the pace on the row/bike should be uncomfortable every time!

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!

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

CUSTOMIZATIONS
Tuck Ups
Supine Toe Touches

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

CUSTOMIZATIONS
Reduce calories

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.

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)

210630_Demo.mp4

210630_Prog.mp4

210630_Cust.mp4

Reps vary for this workout!!

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

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, PIGEON STRETCH
POST: SCIATICA/PIRIFORMIS, SI JOINT RELEASE

---

PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

For Time

100 Dumbbell Step Ups

*Every minute on the minute - STARTING AT 1:00 - perform 8 alternating DB shoulder press!

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

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

Score: Total Time

Goal: 10-15 Minutes

COACHES NOTES
To hit the goal, you'll need to get at least 8-10 step ups per minute. Lower the alternating press reps to 4-6 if you are getting less than 8 step ups per minute. You can get a decent chunk of the step ups out of the way in the first minute but make sure you don't burn yourself out. Shoot for 15-25 in the first minute. The presses should be unbroken most if not all the way.

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.

CUSTOMIZATIONS
Lower stepping height
Unweighted Step Ups
Dumbbell Lunges

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

CUSTOMIZATION
Single DB held in both hands

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP

WORKOUT

For Time

100 Back Rack Step Ups

*Every minute on the minute - STARTING AT 1:00 - perform 5 shoulder press!

**Can also mix and match dumbbell step ups and barbell press / vice versa!

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

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

Score: Total Time

Goal: 10-15 Minutes

COACHES NOTES
To hit the goal, you'll need to get at least 8-10 step ups per minute. Lower the press reps to 3-4 if you are getting less than 8 step ups per minute. You can get a decent chunk of the step ups out of the way in the first minute but make sure you don't burn yourself out. Shoot for 15-20 in the first minute. The presses should be unbroken most if not all the way.

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.

CUSTOMIZATIONS
Lower stepping height
Back Rack Lunges
Unweighted Step Ups

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

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

CUSTOMIZATION
Go lighter

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

For Time

100 Sandbag Step Ups

*Every minute on the minute - STARTING AT 1:00 - perform 8 sandbag shoulder press!

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

Score: Total Time

Goal: 10-15 Minutes

COACHES NOTES
To hit the goal, you'll need to get at least 8-10 step ups per minute. Lower the press reps to 5-6 if you are getting less than 8 step ups per minute. You can get a decent chunk of the step ups out of the way in the first minute but make sure you don't burn yourself out. Shoot for 15-20 in the first minute. The presses should be unbroken most if not all the way.

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.

CUSTOMIZATIONS
Lower stepping height
Shoulder Racked Step Ups
Back Rack Lunges
Unweighted Step Ups

SANDBAG SHOULDER PRESS
Stand up tall 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. Lower with control back to the shoulders/biceps.

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

MAMA MODIFICATIONS

DB Step Ups

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

DB/Back/Front/Air Squat

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

Push Up

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

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.

210701_Demo.mp4

210701_Prog.mp4

210701_Cust.mp4

Reps vary for this workout!!

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

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, CALVES/ANKLES
POST: HIPS 2.0, POSTERIOR CHAIN RELEASE

---

PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

10 Rounds

12 KB/DB Swings
20 DB Hop Overs // Double Unders

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

Extra Challenge Men/Women: 15 Swings + 30 Hop Overs/DUs

Score: Total Time

Goal: 10-15 Minutes

COACHES NOTES
Set yourself up for a round every 1:00-1:30. The hop overs/double unders should go quick, like 15-20 seconds. That gives you plenty of time to transition and set up for the swings. Choose a weight on the swings that you think you can go unbroken the whole way. If you end up breaking in the later rounds, thats fine. Just keep the break short and get back to it. Make sure you are using your hips to generate power in the swings. If you are doing a lot of pulling and pressing with the arms, you are going to feel it in the double unders!

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

CUSTOMIZATIONS
Eye Level KB/DB Swing

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 :45 each time.

CUSTOMIZATIONS
Lower Reps
Single Unders (Double the reps)

PROGRAM B

PROGRAM B

WARM UP
FULL BODY SIMPLE WARM UP
SNATCH WARM UP

WORKOUT

10 Rounds

8 Hang Power Snatch
20 DB Hop Overs // Double Unders

Suggested Weight
Men: 75#
Women: 55#

Extra Challenge Men/Women: 12 Hang Power Snatch + 30 Hop Overs/DUs

Score: Total Time

Goal: 10-15 Minutes

COACHES NOTES
Set yourself up for a round every 1:00-1:30. The hop overs/double unders should go quick, like 15-20 seconds. That gives you plenty of time to transition and set up for the hang power snatches. Choose a weight on the snatches that you think you can go unbroken for at least the first 5 rounds. If you end up breaking into two sets in the later rounds, thats fine. Just keep the break short and get back to it. Make sure you are using your hips to generate power in the snatches. If you are doing a lot of pulling and pressing with the arms, you are going to feel it in the double unders!

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

CUSTOMIZATIONS
Go lighter

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 :45 each time.

CUSTOMIZATIONS
Lower Reps
Single Unders (Double the reps)

PROGRAM C

PROGRAM C

WARM UP
SANDBAG UPPER BODY WARM UP

WORKOUT

10 Rounds

8 Sandbag Hang Power Clean
20 Sandbag Hop Overs // Double Unders

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

Extra Challenge Men/Women: 12 Hang Power Clean + 30 Hop Overs/DUs

Score: Total Time

Goal: 10-15 Minutes

COACHES NOTES
Set yourself up for a round every 1:00-1:30. The hop overs/double unders should go quick, like 15-20 seconds. That gives you plenty of time to transition and set up for the hang power cleans. Ideally, you are goin unbroken on the cleans but if you are working with a heavier bag and need to break it into two sets, that should be fine as long the break is short.

SANDBAG HANG POWER CLEAN
Start at the top of a deadlift. Bend the knees and keep the heels down. Allow a slight hinge 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. Rotate your elbows around the bag 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
Adjust reps based on weight of the bag
Hang to High Pull

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

CUSTOMIZATIONS
Skip Overs
Sandbag Shuffle

--OR--

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

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

CUSTOMIZATIONS
Lower Reps
Single Unders (Double the reps)

MAMA MODIFICATIONS

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.

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.

210702_Demo.mp4

210702_Prog.mp4

210702_Cust.mp4

There are TWO scores for today's workout!! Reps vary between versions so be sure to read the full description!

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

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

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

---

PROGRAM A

PROGRAM A

WARM UP
SQUAT WARM UP
PULL UP WARM UP
RUNNING WARM UP

WORKOUT

Every 3 Minutes for 18 Minutes (3 Rounds Total)

Min 0-3:
30 Wall Balls
With time remaining in 3-min window, Max Reps Burpee Pull Ups

Min 3-6:
400m Run
With time remaining in 3-min window, Rest

Suggested Weight
Men: 20# Wall Ball
Women: 14# Wall Ball

Extra Challenge Men/Women: Increase to 40 Wall Balls

Score 1: Total Reps of Burpee Pull Ups Combined
Score 2: Slowest 400m Run

Goal 1: 18-30 Reps
Goal 2: 1:40-2:20

COACHES NOTES
So it goes like this -
Min 0-3: WB + Burpee PU
Min 3-6: Run
Min 6-9: WB + Burpee PU
Min 9-12: Run
Min 12-15: WB + Burpee PU
Min 15-18: Run

The wall balls should take 1-2 minutes, which gives you 1-2 minutes for burpee pull ups. Choose your weight and target height so you can do at least 10 wall balls at a time the whole way. Choose a variation on the burpee pull up that allows you to get 6-10 reps each time. It might be a good idea to give yourself 10-15 seconds before the run to breathe and reset. For the run, it should be a fast pace, whatever that means for you. We want you to get at least 20 seconds to rest before going back to the wall balls, if not more. Shorten the distance if you need to in order to maintain a high level of intensity.

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

When you catch it. Catch first and then squat.

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

CUSTOMIZATIONS
Lower Target Height
Single DB Thruster
Empty Barbell Thruster

BURPEE PULL UP
Start standing under or slightly behind your pull up bar. Bend your knees, hinge forward and plant your palms flat on the ground. Step or jump your feet back to a plank position. Lower all the way to the floor so thighs, hips, and chest are touching. Press back up to the top of a push up and step or jump your feet back in. Then grip the bar and perform a strict, kipping, or butterfly pull up.

CUSTOMIZATIONS
Burpee + Jumping Pull Up
Max sets of 3 Burpees + 3 Ring Rows (Goal 2-3 Sets)

400M RUN
You're working with 1:40-2:20. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

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

PROGRAM C

PROGRAM C

WARM UP
SQUAT WARM UP
PULL UP WARM UP

WORKOUT

Every 3 Minutes for 18 Minutes (3 Rounds Total)

Min 0-3:
30 Wall Balls
With time remaining in 3-min window, Max Reps Burpee Pull Ups

Min 3-6:
Row 36/26 Cal or Bike 30/22 Cal
With time remaining in 3-min window, Rest

Suggested Weight
Men: 20# Wall Ball
Women: 14# Wall Ball

Extra Challenge Men/Women: Increase to 40 Wall Balls

Score 1: Total Reps of Burpee Pull Ups Combined
Score 2: Slowest Bike/Row

Goal 1: 18-30 Reps
Goal 2: 1:40-2:20

COACHES NOTES
So it goes like this -
Min 0-3: WB + Burpee PU
Min 3-6: Run
Min 6-9: WB + Burpee PU
Min 9-12: Run
Min 12-15: WB + Burpee PU
Min 15-18: Run

The wall balls should take 1-2 minutes, which gives you 1-2 minutes for burpee pull ups. Choose your weight and target height so you can do at least 10 wall balls at a time the whole way. Choose a variation on the burpee pull up that allows you to get 6-10 reps each time. It might be a good idea to give yourself 10-15 seconds before the row/bike to breathe and reset. For the row/bike, it should be a fast pace, whatever that means for you. We want you to get at least 20 seconds to rest before going back to the wall balls, if not more. Reduce the calories if you need to in order to maintain a high level of intensity.

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

When you catch it. Catch first and then squat.

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

CUSTOMIZATIONS
Lower Target Height
Single DB Thruster
Empty Barbell Thruster

BURPEE PULL UP
Start standing under or slightly behind your pull up bar. Bend your knees, hinge forward and plant your palms flat on the ground. Step or jump your feet back to a plank position. Lower all the way to the floor so thighs, hips, and chest are touching. Press back up to the top of a push up and step or jump your feet back in. Then grip the bar and perform a strict, kipping, or butterfly pull up.

CUSTOMIZATIONS
Burpee + Jumping Pull Up
Max sets of 3 Burpees + 3 Ring Rows (Goal 2-3 Sets)

ROW/BIKE
You're working with 1:40-2:20. Reduce the calories as needed to fit the time window.

CUSTOMIZATIONS
Reduce calories

MAMA MODIFICATIONS

Thruster/Wallball

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

Run/Jog

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

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

Burpee

Pay attention to any coning or doming you have in the plank position of the burpee or any sensation of pressure on your pelvic floor as you hop back or hop forward. Feel free to sub: No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull

Pull Ups

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

210703_Demo.mp4

210703_Prog.mp4

210703_Cust.mp4

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

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

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

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

---

PROGRAM A

PROGRAM A

WARM UP
BOX JUMP WARM UP
GYMNASTICS PRESS WARM UP

WORKOUT

2 Rounds

20 Box Jump Overs
30 Plank Shoulder Taps (R+L = 1 rep)
40 Push Ups
30 Plank Shoulder Taps (R+L = 1 rep)
20 Box Jump Overs

Rest 3 Minutes between Rounds

No weight needed today!

Extra Challenge Men/Women: Increase reps to 25-40-55-40-25

Score: Total Time (Including Rest)

Goal: 18-26 Minutes

COACHES NOTES
You're shooting to finish each round in 7:30-11:30. Even though there's a nice long break, it's possible that you'll be moving a little slower in the second round than you are in the first - so if you find the first round takes you closer to the 11-12 minute mark, customize one or more movements so that you finish in the overall goal time!

We're counting the shoulder taps a little differently today - tap on your right AND tap on your left is ONE REP. In order to get the benefit of this movement, make sure you're keeping your hips down and squared away - resist them lifting or rotating a whole bunch. Your shoulders are likely gonna be a bit fatigued after the taps going into the push ups so don't be afraid to break those up into sets of 5-10 reps from the start!

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

CUSTOMIZATIONS
Adjust height
Jump Overs
Step Up Overs

PLANK SHOULDER 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. From this engaged position, tap your left shoulder with your right hand and your right shoulder with your left hand.

CUSTOMIZATION
Elevated Plank Shoulder Taps

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

Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight. Use one of the customizations below in order to maintain that strong plank position in your body throughout the movement.

CUSTOMIZATIONS
Knee Push Up
Elevated Push Up

PROGRAM C

PROGRAM C

WARM UP
BOX JUMP WARM UP
GYMNASTICS PRESS WARM UP

WORKOUT

GLORY DAYS!!!

2 Rounds

20 Box Jump Overs
30 Foot Handstand Walk // 30 HS Shoulder Taps (R+L = 1)
20 Handstand Push Ups
30 Foot Handstand Walk // 30 HS Shoulder Taps (R+L = 1)
20 Box Jump Overs

Rest 3 Minutes between Rounds

No weight needed today!

Score: Total Time (Including Rest)

Goal: 18-26 Minutes

COACHES NOTES
You're shooting to finish each round in 7:30-11:30. Even though there's a nice long break, it's possible that you'll be moving a little slower in the second round than you are in the first - so if you find the first round takes you closer to the 11-12 minute mark, customize one or more movements so that you finish in the overall goal time!

If you go with the taps instead of the walk, we're counting them a little differently today - tap on your right AND tap on your left is ONE REP. Be careful! Your shoulders are likely gonna be a bit fatigued after the walk/taps going into the handstand push ups so don't be afraid to break those up into sets of 4-8 reps from the start!

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

CUSTOMIZATIONS
Adjust height
Jump Overs
Step Up Overs

HANDSTAND WALK
You should be pretty proficient with handstand walking on its own before attempting to do it in a workout. Plant your hands shoulder-width apart. Kick up to a handstand. Shift your weight into one hand as you step with the other. Be sure to press the planted hand into the floor and keep an active shoulder as you step. Remember to breathe!

CUSTOMIZATIONS
Shorten the distance

- OR -

HANDSTAND SHOULDER TAP
These shoulder taps begin in a Handstand Hold against the wall, with your back facing the wall. If unable to kick up to a handstand, place your feet on a box and walk your hands under your shoulders into a pike position or do shoulder taps from a plank position.

Keep your belly tight to avoid over extension of your spine. Press your left hand into the ground then lift your right hand off the floor, tap your right shoulder, and return to your normal handstand. Repeat with the other arm.

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

CUSTOMIZATIONS
Pike Press from Box

TEAM VERSION

TEAM VERSION

WARM UP
BOX JUMP WARM UP
GYMNASTICS PRESS WARM UP

WORKOUT

There are TWO scores for Team Version today!!!

In Teams of 2

2 Rounds

Partner A:
40 Box Jump Overs

Partner B:
40 Plank Shoulder Taps (R+L = 1 rep)
Max Reps of Push Ups (until Partner A completes 40 BJO)

then SWITCH

Partner A:
40 Plank Shoulder Taps (R+L = 1 rep)
Max Reps of Push Ups (until Partner B completes 40 BJO)

Partner B:
40 Box Jump Overs

That's ONE ROUND. Rest 3 minutes and then do it again.

No weight needed today!

Extra Challenge Men/Women: Increase reps to 50 BJO & 50 Taps

Score 1: Total Time (Including Rest)
Score 2: Total Push Up Reps

Goal 1:14-20 Minutes
Goal 2:80-120 Reps

COACHES NOTES
At the end of the workout, both partners should have completed 80 box jump overs (40x2 rounds) and 80 plank shoulder taps (40x2 rounds). You'll be scored on how quickly you guys can finish the workout AND on how many push ups you perform so don't sandbag the box jump overs just to get more push ups!

We're counting the shoulder taps a little differently today - tap on your right AND tap on your left is ONE REP. In order to get the benefit of this movement, make sure you're keeping your hips down and squared away - resist them lifting or rotating a whole bunch. Your shoulders are likely gonna be a bit fatigued after the taps going into the push ups so don't be afraid to break those up into sets of 5-10 reps from the start!

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

CUSTOMIZATIONS
Adjust height
Jump Overs
Step Up Overs

PLANK SHOULDER 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. From this engaged position, tap your left shoulder with your right hand and your right shoulder with your left hand.

CUSTOMIZATION
Elevated Plank Shoulder Taps

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

Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight. Use one of the customizations below in order to maintain that strong plank position in your body throughout the movement.

CUSTOMIZATIONS
Knee Push Up
Elevated Push Up

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.

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.

Plank Hold

Pay attention to any coning or doming in your belly and try adjusting your posture, breath, or tension strategies. You can always modify with an Elevated Plank Hold, Bear Hold, or Overhead Plate Hold. You could also do a shorter timed set or certain number of reps/distance of Waiter Walks, Farmer Carry/March, or Bear Crawl. See the Mama Modifications Movement Library for demos.

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 Minute on the Minute for 20 Minutes

Min 1: 8 Tempo Goblet Squats (Tempo = 3030)
Min 2: 12 Goblet Step Up w/ Slow Lower
Min 3: 40 Sec Side Elbow Plank, Right
Min 4: 40 Sec Side Elbow Plank, Left

Tempo is 3 seconds down, no pause at the bottom, 3 seconds up, no pause at the top

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

Score: Weight Used

COACHES NOTES
So you'll do the work written and then rest for the remainder of the minute. At the end of the workout, you will have done each movement five times.

If you do the tempo correctly for the goblet squats, those 8 reps will take you 48 seconds! The step ups will be alternating so it's 6 reps on each leg for 12 total. Make sure you are lowering down on the SAME LEG that you stepped up with. Choose a weight that allows you to lower at a slower speed than you stepped up with. Those may take up to the entire minute but no faster than 45 seconds. Do your best to hold the side plank without resting but if you absolutely need to, you can accumulate those 40 seconds in 2-3 sets.

GOBLET SQUAT
Hold your DB/KB at the chest. Feet are shoulder width apart with the heels down. Stand tall and tighten your belly. Reach the butt back and down while driving the knees out. Keep the chest lifted and belly tight. Keep going down until the butt is lower than the knees. Do not allow yourself to collapse, round your back, or plop at the bottom. In the bottom position the heels should be down, knees out, and chest up!

GOBLET STEP UP
Hold one dumbbell or kettlebell tight to your chest. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. Stand up all the way at the top of the box and make sure both feet are planted. Make sure you choose a weight and a height that you are comfortable stepping up AND down.

SIDE ELBOW PLANK
Get into the plank position by lying on one side of your body. Support your torso by propping yourself up onto the forearm/elbow of the arm closest to the floor. Stack your shoulders, hips, knees, and ankles directly above one another then press into your grounded foot and elbow to lift your hips. Keep your supported shoulder pressed as far away from your ear as possible the entire time.

MAMA MODIFICATIONS

DB Step Ups

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

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.

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

50 Front Squats

then

3 Rounds of
15 Seated Press
20 Supine Toe Touches
25 Bent Over Rows
30 Floor Press

then

50 Back Squats

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

Score: Total Time

Goal: 20-25 Minutes

COACHES NOTES
Adjust the reps on the seated press to something you can do in at least 2-3 sets the whole way through. If 10 reps is more doable with a heavier bag, go for it.

Check out the demo video for a smooth way to get into position for the pressing movements.

It's one set of front squats and one set of back squats. The 3 rounds of the other stuff is sandwiched in between!

FRONT SQUATS
The bag should rest on the biceps with upper arms parallel to the floor. Keep the belly tight and chest up as you descend into the bottom of the squat with hips below knees and as you return all the way to standing.

SEATED PRESS
Sit on the floor with legs extended in front of you. Lift your chest up and keep a long spine. Bend your knees if you need to. Belly stays tight as you press the bag all the way overhead.

SUPINE TOE TOUCHES
Laying on your back with the bag pressed up over your chest, raise your legs up to touch the bag, then lower with control back to the floor. Draw your bellybutton down toward your spine as you lower the legs to avoid overarching your back.

BENT OVER ROWS
Slow down with this movement and avoid using your hips to create momentum. Keep your belly tight and just use your arms and lats to pull the bag up to the chest and lower with control.

FLOOR PRESSES
Legs can be straight or knees bent while lying on your back. Press palms into the bag itself rather than using the handles. Again, movement should be very controlled. Bag touches the chest every time and finishes with arms locked out above the mid chest.

BACK SQUAT
With the bag on your back rack, send the hips back and down. Keep your chest up, belly tight, and eyes forward as you lower hips below the knees and stand all the way back up to finish the rep.

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 Back Squats
3:00 - 5 Back Squats
6:00 - 5 Back Squats
10:00 - Max reps Back Squat (SINGLE SET)

LOWER THE WEIGHT:

15:00 - 5 Bench Press
18:00 - 5 Bench Press
21:00 - 5 Bench Press
25:00 - Max reps Bench Press (SINGLE SET)

27:00 - 3 Min AMRAP of
(As Many Reps as Possible in 3 Min)
1 Push Up
1 Squat Jump

(PUSH UP AND SQUAT JUMP ARE UNWEIGHTED)

SINGLE SET means one attempt - no re-racking between reps!

SCORE #1: Put in heaviest back squat weight and how many reps you did for your max set.

SCORE #2: Put in weight for heaviest bench press and put how many reps you did for your max set

Goal: Good and safe movement. At least 5 reps for max sets but no more than 15!

COACHES NOTES
For these Squats and Bench Press sets, add load between each set. Take smaller jumps with the Bench 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! It helps if you decide the weight you want to try for the max set with and then work backward from there to figure out weights for the first three sets (take off 5-20 lbs for each set). So for example if you know you want to try for 225# in the max set - the third set might be 215#, second set 205#, first set 185#.

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

Since these are heavy reps take a moment to re-set the core/midline and lift the chest before going down for each rep.

For the bench press: We HIGHLY suggest for heavy weight and max sets that you have a spotter. If you do not - please do not put clips on your bar (so you can dump off of the side), go lighter than you would if you had a spot, and if you want even use dumbbells.

Unrack the bar with the hands just outside of shoulder width. Make sure the shoulder blades are pulled back and down and that your heels are either on the floor or on a stack of plates if you don't have long legs. Bring the bar to a locked out position over the chest. Lower under control with the elbows going back and not flaring out but going down more toward the ribs. Touch the chest under control. Dig the heels in but keep the butt on the bench as you press to a fully locked position at the top. Wrap your thumb around the bar to prevent it from slipping! Be careful and smart if benching alone!

For the 3 minute AMRAP, just work constantly for 3 minutes. Take a moment to set yourself up in a proper starting position before each rep. If you are unable to jump you may do a fast air squat but keep the feet on the floor!

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

WORKOUT

Part 1

Handstand Technique Practice

Put 7 Min on the Clock and Work on ONE of the following:

- Kicking up into a handstand on the wall.
- Shoulder Taps in a handstand on the wall.
- Kicking up to a freestanding handstand.
- Shoulder taps with a freestanding handstand.
- 10-20' Handstand Walks

COACHES NOTES
Find the option that is hard for you but is still something you can make progress with.

Things to focus on - splay the fingers and use the WHOLE hand and fingertips to balance. Keep the belly tight. Squeeze the butt cheeks. Practice shifting your weight but not allowing a lot of movement from the body.

Part 2

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

3-5 Handstand Push Ups

Find a method that is difficult for you. Put your total reps as your score and how you did them in the comments.

Customizations:

- Pike on Box
- Kick Up - Slow Lower - Kick Down (Only do this if you can REALLY control the lower)
- Kipping
- Strict
- Deficit Kipping
- Deficit Strict

COACHES NOTES
If you have never been inverted before - start with the pike on the box. These are NOT easy!!

MOVEMENT NOTES
No matter which version you choose - remember the goal is to make a tripod with your 2 hands and head. Your hands should be about 6" or so away from the wall when you kick up. When you come down your head should be closer to the wall than your hands - NOT right in between them. Think of where your hands would be if you were doing either dumbbell or barbell push press and try to mimic that.

If you are kipping bring your knees all of the way to your elbows at the bottom. Kick out and around. Finish the kick before you press.

Drive your head through your arms at the top. Keep the belly tight.

DO NOT under any circumstances come down FAST. Show control on the descent.

Part 3

5 Min Max Accumulated Chin over Bar Hold

Yep - you read that right. Set a clock for 5 minutes and hold your chin over the bar for as much of that 5 minutes as you can!

Regular palms facing forward grip. Hold for as long as you can. Break when you need to. Your score is total time from all of the holds you get during the 5 min!

CHIN OVER BAR!! NOT BEHIND OR UNDER!

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

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

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

---

WARM UP
PULL UP WARM UP
UPPER BODY DUMBBELL WARM UP

WORKOUT

Part 1

3-5 Rounds

10 Pull Ups (any style)
10 Bent Over Rows

COACHES NOTES
Sets MUST be UNBROKEN. So customize the movements and rest as needed between sets. Go as heavy as possible on the bent over rows while maintaining proper form and finishing all 10 reps without breaking.

MOVEMENT NOTES
You will choose a style of pull up that you can do 10 unbroken but that's very difficult. So, if you can do 10 kipping pretty easy, but 10 strict is not happening - you could try something like, 5 strict into 5 kipping. You may also choose something like, banded strict, jump with moderately slow lower, slow ring rows. Something difficult for a set of 10.

For the bent over rows - you will start with the bar slightly off of the ground, with a flat back, and a slight bend in the knee. You will pull the bar to the sternum using your back. Elbows should go back and not OUT for the most part. Control the lower.

Part 2

Bicep Curl Super Set Time!

Sets 1 - 4 may be broken up
Set 5 must be unbroken

Set 1 -
(warm up set)
12 Reps Each Arm Alternating Dumbbell Curls
12 Reps Each Arm Alternating Hammer Curls

Set 2 -
(heavier than Set 1)
12 Reps Each Arm Alternating Dumbbell Curls
12 Reps Each Arm Alternating Hammer Curls

Set 3 -
(heavier than Set 2)
10 Reps Each Arm Alternating Dumbbell Curls
10 Reps Each Arm Alternating Hammer Curls

Set 4 -
(heavier than Set 3)
8 Reps Each Arm Alternating Dumbbell Curls
8 Reps Each Arm Alternating Hammer Curls

Set 5 -
(unbroken - super light burnout)
25 Reps Each Arm Alternating Dumbbell Curls
25 Reps Each Arm Alternating Hammer Curls

Score is the weight you use for Set 4

COACHES NOTES
A lot of us may not have any idea what weight to start with on this one.

First set is a warm up set. Pick something very conservative and see how it goes.

Second set should be heavier but still manageable.

Third set should be very hard. You can break these up if you need to - but keep the break only between the 2 movements.

Fourth set should almost feel like an 8 rep max - followed by an 8 rep max - ha ha!

Final set is just for the BURN! Should be unbroken except if you need to shake it out for a second because of grip issues. SUPER LIGHT!

You go through this whole thing ONLY ONCE. Rest about 2 min between each set.

ALTERNATING DUMBBELL CURL
Hold a dumbbell in each hand with your palms facing out in front of you. Keep you upper arms/elbows tight to your body and just bend one elbow to curl the DB up to your shoulder. Lower back down the same way with control until the elbow locks out. Then repeat on the opposite arm.

ALTERNATING HAMMER CURL
Hold a dumbbell in each hand with your palms facing the sides of your body (thumbs forward). Keep you upper arms/elbows tight to your body and just bend one elbow to curl the DB up to your shoulder. Lower back down the same way with control until the elbow locks out. Then repeat on the opposite arm.

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
BARBELL CLEAN WARM UP

WORKOUT

Power Clean

15 Minutes to Find a Heavy Touch and Go Double!

COACHES NOTES
Score is heaviest set of 2 (must me touch and go - so no dropping between reps).

When you start the clock you will have 15 min to find as heavy as you can get for a set of 2. Warm up before and make sure you get in at least 6 or more heavyish lifts. Rest 1-2 minutes between your earlier, lighter attempts. Then rest 2-3 minutes your heavier attempts toward the end of the 15 minutes.

POWER CLEAN
The bar will start on the ground. Hands are outside of the legs. Heels are down. There should be a slight bend in the knee and a hinge at the hips. Back is flat and chest is lifted. Arms are straight.

To lift the bar from the ground you will dig the heels into the ground and lift the chest. Pull the bar into the body keeping the arms straight. Once past the knees you will pick up speed. Keep the heels down and bring the chest to vertical as you jump STRAIGHT up! Shrug the shoulders and pull the bar UP the body by bringing the elbows high and outside. As the bar is going up pull YOURSELF down slightly and catch the bar in a partial front squat with the elbows high, heels down, knees out, and bar supported on the front of the shoulder. Stand to complete the rep!

3 MIN AMRAP
(As Many Reps as Possible in 3 Minutes)

Power Cleans

70% of heaviest weight from the first part!

COACHES NOTES
So whatever you got for your heavy touch and go double - find 70% of that and use it for this! You will have 3 Min on the clock to complete as many reps as possible of the Power Cleans.

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

4 Rounds

Run 90 Seconds (0:00-1:30)
Rest 10 Seconds (1:30-1:40)
Run 90 Seconds (1:40-3:10)
Rest 10 Seconds (3:10-3:20)
Run 90 Seconds (3:20-4:50)
Rest 10 Seconds (4:50-5:00)
Run 90 Seconds (5:00-6:30)

REST 90 SECONDS (6:30-8:00)

Goal: Hold same distance for every 90 second interval throughout. We are learning how to pace!

COACHES NOTES
Ok, so let's make sure you are reading this right.

It is 4 Rounds of 4 x 90 seconds run with 10 seconds rest between and 90 seconds rest between ROUNDS.

This means a total of 16-90 second intervals. Got it?

After every 4 sets of 90 seconds you rest 90 seconds instead of 10.

What's the deal with 10 seconds rest anyway?

We are learning how to pace and feel where we are at! As mentioned above - goal for this workout is to travel the same distance for each 90 second interval without taking it "too easy" or dying off. Figure out what you are capable of holding!

ROW VERSION

4 Rounds

Row 90 Seconds (0:00-1:30)
Rest 10 Seconds (1:30-1:40)
Row 90 Seconds (1:40-3:10)
Rest 10 Seconds (3:10-3:20)
Row 90 Seconds (3:20-4:50)
Rest 10 Seconds (4:50-5:00)
Row 90 Seconds (5:00-6:30)

REST 90 SECONDS (6:30-8:00)

Goal: Hold same distance for every 90 second interval throughout. We are learning how to pace!

COACHES NOTES
Ok, so let's make sure you are reading this right.

It is 4 Rounds of 4 x 90 seconds row with 10 seconds rest between and 90 seconds rest between ROUNDS.

This means a total of 16-90 second intervals. Got it?

After every 4 sets of 90 seconds you rest 90 seconds instead of 10.

What's the deal with 10 seconds rest anyway?

We are learning how to pace and feel where we are at! As mentioned above - goal for this workout is to travel the same distance for each 90 second interval without taking it "too easy" or dying off. Figure out what you are capable of holding!

BIKE VERSION

BIKE VERSION (Assault or Airdyne)

4 Rounds

Bike 90 Seconds (0:00-1:30)
Rest 10 Seconds (1:30-1:40)
Bike 90 Seconds (1:40-3:10)
Rest 10 Seconds (3:10-3:20)
Bike 90 Seconds (3:20-4:50)
Rest 10 Seconds (4:50-5:00)
Bike 90 Seconds (5:00-6:30)

REST 90 SECONDS (6:30-8:00)

Goal: Hold same calories for every 90 second interval throughout. We are learning how to pace!

COACHES NOTES
Ok, so let's make sure you are reading this right.

It is 4 Rounds of 4 x 90 seconds bike with 10 seconds rest between and 90 seconds rest between ROUNDS.

This means a total of 16-90 second intervals. Got it?

After every 4 sets of 90 seconds you rest 90 seconds instead of 10.

What's the deal with 10 seconds rest anyway?

We are learning how to pace and feel where we are at! As mentioned above - goal for this workout is to complete the same number of calories for each 90 second interval without taking it "too easy" or dying off. Figure out what you are capable of holding!

BIKE ERG VERSION (Concept 2)

4 Rounds

Bike 90 Seconds (0:00-1:30)
Rest 10 Seconds (1:30-1:40)
Bike 90 Seconds (1:40-3:10)
Rest 10 Seconds (3:10-3:20)
Bike 90 Seconds (3:20-4:50)
Rest 10 Seconds (4:50-5:00)
Bike 90 Seconds (5:00-6:30)

REST 90 SECONDS (6:30-8:00)

Goal: Hold same distance for every 90 second interval throughout. We are learning how to pace!

COACHES NOTES
Ok, so let's make sure you are reading this right.

It is 4 Rounds of 4 x 90 seconds bike with 10 seconds rest between and 90 seconds rest between ROUNDS.

This means a total of 16-90 second intervals. Got it?

After every 4 sets of 90 seconds you rest 90 seconds instead of 10.

What's the deal with 10 seconds rest anyway?

We are learning how to pace and feel where we are at! As mentioned above - goal for this workout is to travel the same distance for each 90 second interval without taking it "too easy" or dying off. Figure out what you are capable of holding!

25 - Zeus Demo

25 - Zeus Porgrams

25 - Zeus Customizations

Welcome to Vault 2021 - Road to Olympus!

This is the workout of the day for Monday - but also the TWENTY-FIFTH 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 24 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): SOGO
EITHER(can be warm up or finisher): GYMNASTICS
  SWAP(skip the main workout and do one of these instead): ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, COUCH STRETCH
POST: HIP FLEXORS & PSOAS STRETCH, DECOMPRESSION SEQUENCE

---

PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP
BOX JUMP WARM UP

WORKOUT

2021 VAULT: DUMBBELL ZEUS

25 Minute AMRAP
(As Many Rounds and Reps as Possible in 25 Minutes)

30 Power Cleans
12 Burpee Box Jump Overs
20 Squat Cleans
12 Burpee Box Jump Overs
10 Clusters
12 Burpee Box Jump Overs

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

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

Score: Total # of Completed Rounds + Any Additional Reps

Goal: 2 Rounds +

COACHES NOTES
Alright, guys - Do NOT peacock! Slow and steady will win the race on this one. Each of the weighted movements involves cleaning from the floor so you'll want to break those up from the beginning into sets of 3-5 reps. Find a smooth, steady pace on the burpee box jump overs. Focus on just 3-4 reps at a time because thinking of doing all 12 will quickly seem too daunting. Because you can't (or maybe shouldn't - haha) drop the dumbbells from overhead, commit to doing 2-3 reps of the clusters at a time and rest a little longer between sets!

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

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

CUSTOMIZATIONS
Go Lighter
Hang Power Clean

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

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

DUMBBELL SQUAT CLEAN
You will start with the dumbbells on the ground with the feet under the hips. Dumbbells are just outside of the feet. The hands are just outside of the legs. Hinge at the hips but keep the chest lifted and back flat. There should also be a bend in the knees, but not so much you are squatting. Arms are long and straight.

From here you will lift the weight by digging the heels into the ground as you lift the chest. Once past the knees you will pick up speed and jump and shrug the shoulders! Keep the dumbbells close to the body as they travel UP - try to avoid a massive bicep curl! Pull yourself down and under catching the dumbbells on the shoulders in the bottom of the squat with elbows high. Make sure the knees are out, heels are down, chest is up. Do not collapse in this position.

To stand, lead with the chest and elbows. Stand fully for each rep.

CUSTOMIZATIONS
Hang Squat Clean
Power Clean + Front Squat

DUMBBELL CLUSTER
Start with the dumbbells on the ground with the feet under the hips. Dumbbells are just outside of the feet. The hands are just outside of the legs. Hinge at the hips but keep the chest lifted and back flat. There should also be a bend in the knees, but not so much you are squatting. Arms are long and straight.

From here you will lift the weight by digging the heels into the ground as you lift the chest. Once past the knees you will pick up speed and jump and shrug the shoulders! Keep the dumbbells close to the body as they travel UP - try to avoid a massive bicep curl! Pull yourself down and under catching the dumbbells on the shoulders in the bottom of the squat with elbows high. Make sure the heels are down and knees are out.

From there you will perform a thruster which is standing from the squat and accelerating as you go up so that you use the drive from the legs to aide in a press overhead.

For this movement, keep the chest up and heels down/knees out in the squat. Use the legs to drive up and finish with the biceps next to the ears and elbows completely locked out.

After completion of the press, all you have to do is bring the dumbbells back down to the ground and start there for your next rep!

CUSTOMIZATIONS
Hang Squat Clean Thruster
Power Clean + Thruster

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP
BOX JUMP WARM UP

WORKOUT

2021 VAULT: BARBELL ZEUS

25 Minute AMRAP
(As Many Rounds and Reps as Possible in 25 Minutes)

30 Power Cleans
12 Burpee Box Jump Overs
20 Squat Cleans
12 Burpee Box Jump Overs
10 Clusters
12 Burpee Box Jump Overs

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

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

Score: Total # of Completed Rounds + Any Additional Reps

Goal: 2 Rounds +

COACHES NOTES
Alright, guys - Do NOT peacock! Slow and steady will win the race on this one. Each of the weighted movements involves cleaning from the floor so you'll want to break those up from the beginning into sets of 3-5 reps. Find a smooth, steady pace on the burpee box jump overs. Focus on just 3-4 reps at a time because thinking of doing all 12 will quickly seem too daunting. We recommend approaching the clusters one rep at a time and dropping from overhead or the shoulders to save the energy of lowering the bar to the floor.

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

CUSTOMIZATIONS
Go lighter
Hang Power Clean

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

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

BARBELL SQUAT CLEAN
You will start with the bar on the ground. Hands will be outside the legs with about a hip width stance with the feet!

You will have a slight bend in the knee, heels down, arms straight, bar close to the body, chest up.

Stand keeping the arms long and bar close to the body. Drive through the heels and pick up speed after you pass the knees. Almost jump with the bar as you shrug the shoulders, and pull yourself underneath as the elbows shoot through and the bar lands on the shoulder. You will land in the bottom of the squat with the elbows high. Knees are out, heels are down, chest is up. Do not collapse in this position.

To stand, lead with the chest and elbows. Stand fully for each rep.

CUSTOMIZATIONS
Hang Squat Clean
Power Clean + Front Squat

BARBELL CLUSTER (SQUAT CLEAN THRUSTER)
You will start with the bar on the ground. Hands will be outside the legs with about a hip width stance with the feet!

You will have a slight bend in the knee, heels down, arms straight, bar close to the body, chest up.

Stand keeping the arms long and bar close to the body. Drive through the heels and pick up speed after you pass the knees. Almost jump with the bar as you shrug the shoulders, and pull yourself underneath as the elbows shoot through and the bar lands on the shoulder. You will land in the bottom of the squat with the elbows high. Knees are out, heels are down, chest is up. Feet are now about shoulder width apart.

Stand fast out of the squat driving through the heels and pop the weight off of the shoulder. Move your face out of the way as you press the bar up, drive the head through as you press out to finish with the bar completely locked out and over the middle of your body. Keep the ribcage pulled down and belly tight!

CUSTOMIZATIONS
Go lighter
Power Clean + Thruster

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP
BOX JUMP WARM UP

WORKOUT

2021 VAULT: SANDBAG ZEUS

25 Minute AMRAP
(As Many Rounds and Reps as Possible in 25 Minutes)

30 Sandbag Over the Shoulder
12 Burpee Box Jump Overs
20 Sandbag Squat Cleans
12 Burpee Box Jump Overs
10 Sandbag Clusters
12 Burpee Box Jump Overs

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

Score: Total # of Completed Rounds + Any Additional Reps

Goal: 2 Rounds +

COACHES NOTES
Alright, guys - Do NOT peacock! Slow and steady will win the race on this one. Each of the weighted movements involves cleaning from the floor so you'll want to break those up from the beginning into sets of 3-5 reps. Find a smooth, steady pace on the burpee box jump overs. Focus on just 3-4 reps at a time because thinking of doing all 12 will quickly seem too daunting. We recommend approaching the clusters one rep at a time and dropping from overhead or the shoulders to save the energy of lowering the bag to the floor.

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
Sandbag Power Clean

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

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

SANDBAG SQUAT CLEAN
Start with the sandbag on the ground. You will have a slight bend in the knee, heels down, arms straight, sandbag close to the body, chest up.

Stand keeping the arms long and sandbag close to the body. Drive through the heels and pick up speed after you pass the knees. Almost jump with the sandbag as you shrug the shoulders, and pull yourself underneath as the elbows shoot through and the sandbag lands on the biceps. You will land in the bottom of the squat with the elbows high. Knees are out, heels are down, chest is up. Feet are now about shoulder width apart. Do not collapse in this position.

To stand, lead with the chest and elbows. Stand fully for each rep.

CUSTOMIZATIONS
Hang Squat Clean
Power Clean + Front Squat

SANDBAG SQUAT CLEAN THRUSTER
Start with the sandbag on the ground. You will have a slight bend in the knee, heels down, arms straight, sandbag close to the feet, chest up.

Stand keeping the arms long and sandbag close to the body. Drive through the heels and pick up speed after you pass the knees. Almost jump with the sandbag as you shrug the shoulders, and pull yourself underneath as the elbows shoot through and the sandbag lands on the biceps. You will land in the bottom of the squat with the elbows high. Knees are out, heels are down, chest is up. Feet are now about shoulder width apart.

Stand fast out of the squat driving through the heels and pop the weight off of the biceps. Move your face out of the way as you press the sandbag up, drive the head through as you press out to finish with the sandbag completely locked out and over the middle of your body. Keep the ribcage pulled down and belly tight!

CUSTOMIZATIONS
Adjust reps to fit movement time window
Sandbag Power Clean + Thruster

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.

Burpee

Pay attention to any coning or doming you have in the plank position of the burpee or any sensation of pressure on your pelvic floor as you hop back or hop forward. Feel free to sub: No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull

Box Jump

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

DB 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

Thruster/Wallball

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

DB/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.

210622_Demo.mp4

210622_Prog.mp4

210622_Cust.mp4

Check out Program B for a Glory Days option!!

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

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

---

PROGRAM A

PROGRAM A

WARM UP
RUNNING WARM UP
PULL UP WARM UP

WORKOUT

3 Rounds

12 Pull Ups
400m Run
12 Pull Ups

Rest 1 minute between rounds

*Strict Pull Up Option - Do 7 reps each time

Extra Challenge Men/Women: 16 Pull Ups each time and/or wear a vest!

Score: Total Time

Goal: 9-12 Minutes

COACHES NOTES
Each round should take 2:20-3:00 not including the rest. If you are a strong runner and proficient at pull ups, this might be a good day for the extra challenge. But if you struggle with either of those, we still want you to customize so that you think you can complete each round in 3:00 or less. Choose a pull up variation you can complete in 1-2 sets the whole way. If you are breaking them up, the breaks should be really short. There is a good amount of time between each run section so commit to a fast, uncomfortable pace when it comes time.

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

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

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

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

PROGRAM B

PROGRAM B

WARM UP
RUNNING WARM UP
PULL UP WARM UP

WORKOUT

GLORY DAYS OPTION!

3 Rounds

5-7 Muscle Ups
400m Run
5-7 Muscle Ups

Rest 1 minute between rounds

Extra Challenge: Wear a vest if you want to get real crazy with it! (And you can still hit the goal time)

Score: Total Time

Goal: 9-12 Minutes

COACHES NOTES
Each round should take 2:20-3:00 not including the rest. If you are a strong runner and proficient at muscle ups, this will be in the faster range. But if you struggle with either of those, we still want you to customize so that you think you can complete each round in 3:00 or less. You can customize to some assisted muscle up drills, but they should still be challenging enough that hitting the overall goal will require you to get uncomfortable. There is a good amount of time between each run section so really push the pace when it becomes time.

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

CUSTOMIZATIONS
Jumping Muscle Up
Band Assisted
Foot Assisted

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

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

PROGRAM C

PROGRAM C

WARM UP
FULL BODY SIMPLE WARM UP
PULL UP WARM UP

WORKOUT

3 Rounds

12 Pull Ups
30/22 Cal Bike or 36/26 Cal Row
12 Pull Ups

Rest 1 minute between rounds

*Strict Pull Up Option - Do 7 reps each time

Extra Challenge: 16 Pull Ups each time and/or wear a vest!

Score: Total Time

Goal: 9-12 Minutes

COACHES NOTES
Each round should take 2:20-3:00 not including the rest. If you are a strong on the rower/bike and proficient at pull ups, this might be a good day for the extra challenge. But if you struggle with either of those, we still want you to customize so that you think you can complete each round in 3:00 or less. Choose a pull up variation you can complete in 1-2 sets the whole way. If you are breaking them up, the breaks should be really short. There is a good amount of time between each row/bike section so commit to a fast, uncomfortable pace when it comes time.

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

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

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

CUSTOMIZATIONS
Reduce calories

MAMA MODIFICATIONS

Pull Ups

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

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.