210713_Demo.mp4

210713_Prog.mp4

210713_Cust.mp4

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

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

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

---

PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP
RUNNING WARM UP

WORKOUT

5 Rounds

8 Dumbbell Plunger Right
Run 200 Meters
8 Dumbbell Plunger Left
Run 200 Meters

Rest 1 Minute Between Rounds

** Dumbbell Plunger = Single Arm DB Push Press + Overhead Lunge Right + Overhead Lunge Left

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

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

Score: Slowest Round ONLY

Goal: 3:00-4:00

COACHES NOTES
Choose a weight on the plungers that you think you can go unbroken the whole way. If you do need to break, keep it short. Don't stray too far from your dumbbell! Remember your first line of defense is keeping the arm locked out overhead with the bicep by the ear. As soon as it starts to get too far out in front of you or bend at the elbow, the plunger becomes a lot harder. The run should definitely be under a minute. Dig deep and push the pace on the last 200m!

DUMBBELL PLUNGER
1 Plunger rep = Single Arm Push Press +
2 Single Arm Overhead Lunges

Hold the DB at the shoulder. Dip the hip and stand up hard and fast so you feel it pop up off the shoulder. Press your arm straight up overhead, so the bicep is by the ear and elbow is locked out.

Keep the DB overhead and perform a lunge with each leg. Make sure your front heel stays down as your back knee lowers gently to the floor. Step your feet back in line and stand up all the way between each lunge.

CUSTOMIZATIONS
Single DB Plunger
Single Arm Push Press + Single Shoulder Lunges
Single Arm Push Press + Single Shoulder Step Up

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 B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP
RUNNING WARM UP

WORKOUT

5 Rounds

5 Barbell Plunger
Run 200 Meters
5 Barbell Plunger
Run 200 Meters

Rest 1 Minute Between Rounds

**Plunger = Push Press + Overhead Lunge Right + Overhead Lunge Left

**This version may also be done with your sandbag!

Suggested Weight
Men: 65-75#
Women: 45-55#

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

Score: Slowest Round ONLY

Goal: 3:00-4:00

COACHES NOTES
Choose a weight on the plungers that you think you can go unbroken the whole way. If you do need to break, keep it short. Don't stray too far from your bar! Remember your first line of defense is keeping the arms locked out overhead with the biceps in line with the ears. As soon as the bar starts to get too far out in front of you or bend at the elbows, the plunger becomes a lot harder. The run should definitely be under a minute. Dig deep and push the pace on the last 200m!

BARBELL PLUNGER
1 Plunger rep = 1 Push Press +
2 Alternating Overhead Lunges

Support the barbell on the shoulders. Dip the hip and stand up hard and fast so the bar pops up off the shoulders. Press the arms straight up overhead, so biceps are by the ears and elbows are locked out.

With the bar overhead, perform a lunge with each leg. Make sure your front heel stays down as your back knee lowers gently to the floor. Step your feet back in line and stand up all the way between each lunge.

CUSTOMIZATIONS
Push Press + Front Rack Lunges
Push Press + Front Rack Step Up

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
TOTAL BODY DUMBBELL WARM UP

WORKOUT

5 Rounds

8 Dumbbell Plunger Right

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

8 Dumbbell Plunger Left

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

Rest 1 Minute Between Rounds

**Plunger = Push Press + Overhead Lunge Right + Overhead Lunge Left

**This version may also be done with a barbell or sandbag!

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

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

Score: Slowest Round ONLY

Goal: 3:00-4:00

COACHES NOTES
Choose a weight on the plungers that you think you can go unbroken the whole way. If you do need to break, keep it short. Don't stray too far from your dumbbell! Remember your first line of defense is keeping the arm locked out overhead with the bicep by the ear. As soon as it starts to get too far out in front of you or bend at the elbow, the plunger becomes a lot harder. The row/bike should definitely be under a minute. Dig deep and push the pace on the second interval in each round!

DUMBBELL PLUNGER
1 Plunger rep = Single Arm Push Press +
2 Single Arm Overhead Lunges

Hold the DB at the shoulder. Dip the hip and stand up hard and fast so you feel it pop up off the shoulder. Press your arm straight up overhead, so the bicep is by the ear and elbow is locked out.

Keep the DB overhead and perform a lunge with each leg. Make sure your front heel stays down as your back knee lowers gently to the floor. Step your feet back in line and stand up all the way between each lunge.

CUSTOMIZATIONS
Single DB Plunger
Single Arm Push Press + Shoulder Racked Lunges
Single Arm Push Press + Single DB Step Up

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

MAMA MODIFICATIONS

Overhead Press

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

Lunge

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

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

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.

210714_Demo.mp4

210714_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): GYMNASTICS-POWER
POST(best after the main workout): BUTTS & GUTS-SOGO

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: CALVES/ANKLES, MORNING COFFEE
POST: HIPS 2.0, SPINE HEALTH WITH A TWIST

---

PROGRAM A

PROGRAM A

WARM UP
JUMP ROPE WARM UP
FULL BODY SIMPLE WARM UP

WORKOUT

15 Min EMOM
(Every Minute on the Minute for 15 Minutes)

Min 1: 40 Double Unders/ DB Hop Overs
Min 2: 25 Eye Level (Russian) KB/DB Swings
Min 3: 25 Russian Twists

**You may choose to use a different weight for swings/twists

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

Extra Challenge
Men: Heavier KB/DB + Go for 50 Unbroken Double Unders
Women: Heavier KB/DB + Go for 50 Unbroken Double Unders

Score: Total Number of Minutes All Work is Completed (out of 15)

Goal: 15 Minutes

COACHES NOTES
The goal is to complete all 15 minutes but to make it challenging. You should get 10-15 seconds rest each minute. Getting more rest than that is not necessarily better so consider the extra challenge if that gets you closer to :45-:50 seconds of work each minute. As an example of scoring, let's say that in minute 12:00-13:00 you only get 30 double unders in the minute. Move on the eye level swings and keep working for the entire 15 minutes. However, your score would be 12 because the Russian twists in minute 11:00-12:00 were the last minute in which all the work was performed. For today's workout, there and back = 1 rep on the Russian twists.

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

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

CUSTOMIZATIONS
Lower Reps
Single Unders (Double the reps)

--OR--

DB HOP 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

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

CUSTOMIZATION
KB/DB Sumo Deadlifts

RUSSIAN TWIST
You can use a plate, med ball or dumbbells for the Russian twists. There and back = 1 rep.

Sit on the ground and lean back with the weight at your belly. Twist and touch the weight on the right - then the left. Keep your chest up the whole time, try to avoid rounding the spine.

CUSTOMIZATIONS
Unweighted Russian Twists
V-Ups
Weighted Sit Ups
Unweighted Sit Ups

MAMA MODIFICATIONS
Bear Pose DB Drag
Functional Progression 2

MAMA MODIFICATIONS

Double/Single Unders

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

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.

Russian Twists

If you are working to manage or heal diastasis and need a modification, consider subbing: Pallof Press, Functional Progression 2, Dumbbell Windmill, Banded Woodchop, Tabletop DB Drag (see Visit Mama Modifications Movement Library on the Members Only Website for demos)

210715_Demo.mp4

210715_Prog.mp4

210715_Cust.mp4

It's birthday season at Street Parking and today we celebrate Max Grizzly Vollmer. He is 3 years old today.

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

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: DECOMPRESSION SEQUENCE, CHEST OPENER

---

PROGRAM A

PROGRAM A

WARM UP
DUMBBELL SQUAT CLEAN WARM UP
PULL UP WARM UP

WORKOUT

"Grizz"

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

7 Burpee Pull Ups
15 DB Thrusters

Suggested Weight
Men: 35-40# DBs
Women: 20-25# DBs

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

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 6-9 Rounds

COACHES NOTES
This one is going to REALLY add up! And it's supposed to! It's to honor Molly giving birth for crying out loud!! To get into the goal range, it's at least 90 thrusters. Choose your weight so you can complete a round every 2-3 minutes. Probably a good idea to break up the thrusters early into 2-3 sets.

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
7 Burpees + 7 Ring/TRX rows

DUMBBELL THRUSTER
The DBs will be on the shoulders with the elbows high. Feet under shoulders, heels down. You will reach the butt back and down and get to the bottom of the squat with the DBs on the shoulders and elbows high. Stand hard and fast to pop the DBs off of the body. Press the DBs straight up. Keep belly tight and finish locked out overhead - biceps by the ears.

CUSTOMIZATION
Single Dumbbell Thruster

PROGRAM B

PROGRAM B

WARM UP
BARBELL CLEAN WARM UP
PULL UP WARM UP

WORKOUT

"Grizz"

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

7 Burpee Pull Ups
15 Thrusters

Suggested Weight
Men: 75#
Women: 45#

Extra Challenge
Men: 95#
Women: 65#

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 6-9 Rounds

COACHES NOTES
This one is going to REALLY add up! And it's supposed to! It's to honor Molly giving birth for crying out loud!! To get into the goal range, it's at least 90 thrusters. Choose your weight so you can complete a round every 2-3 minutes. Probably a good idea to break up the thrusters early into 2-3 sets.

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
7 Burpees + 7 Ring/TRX rows

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

CUSTOMIZATION
Lighter weight

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP
PULL UP WARM UP

WORKOUT

"Grizz"

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

7 Burpee Pull Ups
15 Sandbag Thrusters

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

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 6-9 Rounds

COACHES NOTES
This one is going to REALLY add up! And it's supposed to! It's to honor Molly giving birth for crying out loud!! To get into the goal range, it's at least 90 thrusters. Choose your weight so you can complete a round every 2-3 minutes. Probably a good idea to break up the thrusters early into 2-3 sets.

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
7 Burpees + 7 Ring/TRX rows

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

CUSTOMIZATIONS
Adjust reps based on bag weight
Shoulder to Shoulder Thrusters

MAMA MODIFICATIONS

Burpee

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

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.

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

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.

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.

210716_Demo.mp4

210716_Prog.mp4

210716_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): GYMNASTICS
  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: MORNING COFFEE, COUCH STRETCH
POST: QUADS/IT BAND, GENTLE LOWER BODY RECOVERY

---

PROGRAM A

PROGRAM A

WARM UP
RUNNING WARM UP
BOX JUMP WARM UP

WORKOUT

On a 10 Min Clock Complete:

Run 800 Meter Run

Then in remaining time:

AMRAP (time left)

6 Dumbbell Power Cleans
6 Box Jump Overs

Suggested Weight
Men: 40 DBs / 22-24" Jump
Women: 25 DBs / 18-20" Jump

Extra Challenge
Men: 50# DBs / Increase Box Jump Over ONLY to 8 Reps
Women: 35# DBs / Increase Box Jump Over ONLY to 8 Reps

Score: Total Number of Completed Power Clean + Box Jump Over Rounds + Reps

Goal: 4-7 Rounds

COACHES NOTES
You'll want to have at least 5 minutes for the AMRAP. The pace on the run should be agressive, but not so fast that you aren't able to get a round every :45-1:00 of the power cleans and box jump overs. Choose a weight on the power cleans you think you could go unbroken. Choose a height on the box jump overs that you can knock out 6 reps at a smooth steady pace each time.

800M RUN
You're working with at most 5 minutes. Ideally, closer to 4:00 or less. Shorten the distance as needed to keep it under 5. If unable to run due to space or weather purposes - 4 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

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

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

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

CUSTOMIZATIONS
Adjust height
Jump Overs
Step Up Overs

PROGRAM B

PROGRAM B

WARM UP
RUNNING WARM UP
BOX JUMP WARM UP

WORKOUT

On a 10 Min Clock Complete:

Run 800 Meter Run

Then in remaining time:

AMRAP (time left)

6 Barbell Power Cleans
6 Box Jump Overs

**Can also do this version with your sandbag.

Suggested Weight
Men: 95#
Women: 65#

Extra Challenge
Men: 115#+ / Increase Box Jump Over ONLY to 8 Reps
Women: 75# / Increase Box Jump Over ONLY to 8 Reps

Score: Total Number of Completed Power Clean + Box Jump Over Rounds + Reps

Goal: 4-7 Rounds

COACHES NOTES
You'll want to have at least 5 minutes for the AMRAP. The pace on the run should be aggressive, but not so fast that you aren't able to get a round every :45-1:00 of the power cleans and box jump overs. Choose a weight on the power cleans you think you could go unbroken if you wanted to. Choose a height on the box jump overs that you can knock out 6 reps at a smooth steady pace each time.

800M RUN
You're working with at most 5 minutes. Ideally, closer to 4:00 or less. Shorten the distance as needed to keep it under 5. If unable to run due to space or weather purposes - 4 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

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

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

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

CUSTOMIZATIONS
Adjust height
Jump Overs
Step Up Overs

PROGRAM C

PROGRAM C

WARM UP
FULL BODY SIMPLE WARM UP
BOX JUMP WARM UP

WORKOUT

On a 10 Min Clock Complete:

Row 1000 Meters
or
Bike 60 Cal (Men) / 44 Cal (Women)

Then in remaining time:

AMRAP (time left)

6 Barbell Power Cleans
6 Box Jump Overs

**Can also do this version with your dumbbells or sandbag.

Suggested Weight
Men: 95#
Women: 65#

Extra Challenge
Men: 115#+ / Increase Box Jump Over ONLY to 8 Reps
Women: 75# / Increase Box Jump Over ONLY to 8 Reps

Score: Total Number of Completed Power Clean + Box Jump Over Rounds + Reps

Goal: 4-7 Rounds

COACHES NOTES
You'll want to have at least 5 minutes for the AMRAP. The pace on the row/bike should be agressive, but not so fast that you aren't able to get a round every :45-1:00 of the power cleans and box jump overs. Choose a weight on the power cleans you think you could go unbroken. Choose a height on the box jump overs that you can knock out 6 reps at a smooth steady pace each time.

ROW/BIKE
You're working with at most 5 minutes. Ideally, closer to 4:00 or less. Shorten the distance/calories as needed to keep it under 5.

CUSTOMIZATIONS
Shorten distance
Reduce calories

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

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

CUSTOMIZATIONS
Adjust height
Jump Overs
Step Up Overs

MAMA MODIFICATIONS

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.

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.

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.

210717_Demo.mp4

210717_Prog.mp4

210717_Cust.mp4

Reps between versions vary slightly today!

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

PRE(best before main workout): OLY-POWER
  POST(best after the main workout): GYMNASTICS

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, SPINE STRENGTHENING
POST: GENTLE UPPER BODY RECOVERY, SPINE HEALTH WITH A TWIST

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PROGRAM A

PROGRAM A

WARM UP
UPPER BODY DUMBBELL WARM UP

WORKOUT

5 Rounds

20 Alternating Dumbbell Floor Press
100 Meter Suitcase Carry (Switch Halfway)
20 Alternating Bent Over Row
100 Meter Single Arm DB Overhead Carry (Switch Halfway)

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

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

Score: Total Time

Goal: 18-24 Minutes

COACHES NOTES
This one is designed just to be a grunt-work mover workout. You're looking at each round taking 3:45-4:45 to finish in the goal time. Choose a weight for both of the carries that allows you to do 50m unbroken. For the floor press and bent over rows, choose a weight that will be challenging. You should have to break once or twice to complete each set of 20.

ALTERNATING FLOOR PRESS
This movement is basically a bench press from the floor. You may want to start seated with your dumbbells in your lap before lying back since it's tough to get them into position once you're lying down. Lie on your back with your knees bent and feet planted. Pull your shoulder blades together and engage your abs. Lower one dumbbell so that your elbow tracks close to your side. Don't slam your elbow down! Be gentle! Pause for a half second then explode up to lock out. That's one rep. Switch arms each rep keeping the non-working arm locked out.

CUSTOMIZATIONS
Single DB Floor Press

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

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

CUSTOMIZATIONS
Suitcase Carry March
Low Suitcase Carry Step Ups

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

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

SINGLE ARM OVERHEAD CARRY
Hold a dumbbell or kettlebell in one hand overhead. Belly should be tight, shoulders back, and chest up. Keep your bicep near your ear and continue pressing up through the heel of your palm the entire carry. Switch hands at the halfway point. Take rest rather than allowing yourself to fall into a bad position.

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

CUSTOMIZATIONS
Single DB Overhead Carry (2 Hands)
Low Single Arm DB Overhead Carry Step Ups
Single Arm DB Overhead March

PROGRAM B

PROGRAM B

WARM UP
UPPER BODY BARBELL WARM UP

WORKOUT

5 Rounds

12 Bench Press
100 Meter DB/KB Suitcase Carry (Switch Halfway)
20 Barbell Bent Over Row
100 Meter Single Arm DB/KB Overhead Carry (Switch Halfway)

Suggested Weight
Men: 95-115#
Women: 55-65#

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

Score: Total Time

Goal: 18-24 Minutes

COACHES NOTES
This one is designed just to be a grunt-work mover workout. You're looking at each round taking 3:45-4:45 to finish in the goal time. Choose a weight for both of the carries that allows you to do 50m unbroken. You have the option to replace the suitcase carry with a bear hug plate carry and the overhead carry with a 2-hand plate overhead carry! For the floor press and bent over rows, choose a weight that will be challenging. You should have to break once or twice to complete each set of 20.

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

CUSTOMIZATIONS
Go lighter
Floor Press

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

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

CUSTOMIZATIONS
Suitcase Carry March
Low Suitcase Carry Step Ups

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

CUSTOMIZATIONS
Lighter Weight
Plate Bent Over Row

SINGLE ARM OVERHEAD CARRY
Hold a dumbbell or kettlebell in one hand overhead. Belly should be tight, shoulders back, and chest up. Keep your bicep near your ear and continue pressing up through the heel of your palm the entire carry. Switch hands at the halfway point. Take rest rather than allowing yourself to fall into a bad position.

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

CUSTOMIZATIONS
Single DB Overhead Carry (2 Hands)
Low Single Arm DB Overhead Carry Step Ups
Single Arm DB Overhead March

PROGRAM C

PROGRAM C

WARM UP
SANDBAG UPPER BODY WARM UP

WORKOUT

5 Rounds

16 Sandbag Floor Press
100 Meter Sandbag Suitcase Carry (Switch Halfway)
16 Sandbag Bent Over Slams
100 Sandbag Overhead Carry

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

Extra Challenge
Men: N/A
Women: N/A

Score: Total Time

Goal: 18-24 Minutes

COACHES NOTES
This one is designed just to be a grunt-work mover workout. You're looking at each round taking 3:45-4:45 to finish in the goal time. If you're struggling to finish either of the 100m carries in a minute, consider reducing the distance or switch to a bear hug carry for one or both. Since it's difficult to change the weight of a sandbag, go ahead and reduce the reps of the floor presses if you're unable to get those 16 reps done in 1:30 or less. Same goes for the bent over slams if those are taking you a minute or less!

SANDBAG FLOOR PRESS
This movement is basically a bench press from the floor. You may want to start seated with your sandbag in your lap before lying back since it's tough to get it into position once you're lying down. Lie on your back with your knees bent and feet planted. Pull your shoulder blades together and engage your abs. Lower the sandbag so that your elbows track close to your sides. Don't slam your elbows down! Be gentle! Pause for a half second then explode up to lock out.

CUSTOMIZATIONS
Reduce reps
Push Ups

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

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

CUSTOMIZATIONS
Suitcase Carry March
Low Suitcase Carry Step Ups

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

CUSTOMIZATIONS
Bent Over Row
Sandbag High Pull

SANDBAG OVERHEAD CARRY
Hold a sandbag overhead. You can hold the handles and have the bag hang down on the back of your forearms or hold the bottom of the bag - whatever works for you. Belly should be tight, shoulders back, and chest up. Keep your biceps near your ears and continue pressing up through the heels of your palms the entire carry. Take rest rather than allowing yourself to fall into a bad position.

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

CUSTOMIZATIONS
Low Sandbag Overhead Carry Step Ups
Sandbag Overhead Carry March

TEAM VERSION

TEAM VERSION

WARM UP
UPPER BODY DUMBBELL WARM UP

WORKOUT

3 Rounds

200 Meter Suitcase Carry (both carrying/must stay together) (switch hands back and forth whenever you want)

then

Partner 1: 28 Alternating Floor Press

while

Partner 2: 36 Alternating Bent Over Rows

then

200 Meter Single DB Overhead Carry (both carrying/must stay together) (switch hands back and forth whenever you want)

then

Partner 1: 36 Alternating Bent Over Rows

while

Partner 2: 28 Alternating Floor Press

**This workout can also be done with a bench press/barbell bent over row - or - sandbag options. See description for details.

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

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

Score: Total Time

Goal: 22-28 Minutes

COACHES NOTES
This one is designed just to be a grunt-work mover workout. You and your partner are looking at each round taking 7-9 minutes to finish in the goal time. Choose a weight for both of the carries that allows you to do 100m unbroken. For the floor press and bent over rows, choose a weight that will be challenging. You should have to break once or twice to complete each set. Keep in mind that you can't start the next carry until your partner has completed their portion so try to pick weights that allow you both to finish around the same time.

Bench Press: 20 per round
Barbell BOR: 30 per round

Sandbag Floor Press: 28 per round
Sandbag Slam: 28 per round

ALTERNATING FLOOR PRESS
This movement is basically a bench press from the floor. You may want to start seated with your dumbbells in your lap before lying back since it's tough to get them into position once you're lying down. Lie on your back with your knees bent and feet planted. Pull your shoulder blades together and engage your abs. Lower one dumbbell so that your elbow tracks close to your side. Don't slam your elbow down! Be gentle! Pause for a half second then explode up to lock out. That's one rep. Switch arms each rep keeping the non-working arm locked out.

CUSTOMIZATIONS
Single DB Floor Press

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

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

CUSTOMIZATIONS
Suitcase Carry March
Low Suitcase Carry Step Ups

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

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

SINGLE ARM OVERHEAD CARRY
Hold a dumbbell or kettlebell in one hand overhead. Belly should be tight, shoulders back, and chest up. Keep your bicep near your ear and continue pressing up through the heel of your palm the entire carry. Switch hands at the halfway point. Take rest rather than allowing yourself to fall into a bad position.

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

CUSTOMIZATIONS
Single DB Overhead Carry (2 Hands)
Low Single Arm DB Overhead Carry Step Ups
Single Arm DB Overhead March

MAMA MODIFICATIONS

Farmer Carry

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

Overhead Press

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

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

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

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WARM UP
LOWER BODY DUMBBELL WARM UP

WORKOUT

Every 3 Minutes for 18 Minutes

18 Bulgarian Split Squats, 9R/9L
18 Box Hamstring Curls
18 Weighted Sit Ups

Suggested Weight
Men: 30-40# DB(s)/Plate
Women: 15-25# DB(s)/Plate

Score: Weight Used

COACHES NOTES
This one is sure to light up your backside! For the split squats - make sure you are taking a far enough step forward that your front knee DOES NOT track out beyond your toes! It may be worth finding the right stance without weight during your warm up and marking where your heel should be so that you know exactly where to set up each time. Try to keep the weight at your chest during the sit ups so that you lose all momentum. If you NEED a little boost, bring the weight over head as you lie back then swing it forward to help you up.

BULGARIAN SPLIT SQUAT
Hold a pair of dumbbells at your sides. Place the top of one foot shoelace-down on the bench behind you so the sole of your foot is facing up. Step your front foot forward enough that when you lower into the bottom position, your foot is flat on the floor and you knee does not travel beyond your toes. Your feet should be wide enough (roughly shoulder width) that you can maintain balance throughout. Keep your chest up and belly tight. Slowly lower your hips down and back toward the bench until your thigh is parallel to the floor. Your knee may or may not touch the ground. Push through the heel of your front foot to come back up. Your front knee should maintain a slight bend at the top.

BOX HAMSTRING CURL
Lie on your back with your box at your feet. Prop your heels onto the edge of the box and adjust the height and/or distance of your hips to the box so that your knees are bent at a 90-degree angle. With your hands at your sides, drive into your heels to lift your hips up. Concentrate on squeezing your hamstrings and glutes to lift. Lower back to the ground under control.

WEIGHTED SIT UP
You'll start seated with your knees bent, holding the weight at your chest. You can do whatever you like with your feet - plant them in front of you or butterfly your knees out with the soles together. Lie back under control until your shoulder blades touch the ground then squeeze your belly and reach your shoulders forward to come all of the way up until your shoulders are in front of your hips. If you need to lower the weight or bring the weight overhead for momentum to sit forward, that's OK!

MAMA MODIFICATIONS

Split Squats

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, lower the height for the back leg or modify to a squat, hip thrust, glute bridge (these can also be modified to single leg options!).
If you can perform the movement pain free but having a hard time with the balance (especially preggo mamas who have a challenge with changing center of gravity!) feel free to keep both feet on the ground for a regular lunge or try a split stance Romanian Deadlift.

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)

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

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

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WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

5 Rounds

16 Sandbag High Pull
8 Lateral Burpee Over Bag
12 Front Squats
8 Lateral Burpee Over Bag
16 Push Press
8 Lateral Burpee Over Bag

Rest 1 minute between rounds

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

Score: Total Time

Goal: 19-24 Minutes

COACHES NOTES
You've got a pull, a squat, and a press today. Oh yeah, and a whole lot of burpees but at least they are split into smaller bits! It is crucial that you find a smooth pace on the burpees so you don't fall apart in the later rounds. This workout is more about moving steady and focusing on quality, especially in the high pulls and front squats. So, make sure you are taking the time to find good set up positions on each rep.

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

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

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

CUSTOMIZATION
Sandbag Muscle Cleans

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

CUSTOMIZATIONS
Regular Burpees
No Push Up Lateral Burpees

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
Shoulder to Shoulder Push Press

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

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

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WARM UP
GENERAL BARBELL WARM UP

WORKOUT

PART 1

Every Other Minute for 10 Minutes
(5 Total Sets)

7 Deadlifts

COACHES NOTES
Use the same load for all five sets. Spend at least 10 minutes building up to your working weight which should be heavy but not so heavy that form deteriorates in the final sets. You should feel like you have another 4-5 reps in the tank on the first set.

Rest 3 Min Before Part 2!

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

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

PART 2

Every Other Minute for 8 Minutes
(4 Sets Total)

8 Bench Press

COACHES NOTES
Use the same load for all four sets. Spend at least 10 minutes building up to your working weight which should be heavy but not so heavy that form deteriorates in the final sets. You should feel like you have another 5-6 reps in the tank on the first set.

It would be best if you had a spotter BUT if you don't - make sure you don't put clips/collars on your bar so that you can dump the plates if you get pinned.

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

AMRAP 6 MIN
(As many rounds as possible in 6 minutes)

6 Kettlebell Swings
6 Push Ups

Suggested Weights
Men: 50ish lbs DB or KB
Women: 35ish lbs DB or KB

Score: Total Rounds and Any Additional Reps

COACHES NOTES
There is really nowhere to hide in this one because the reps are so low. Pick a pace, load, and push up version that allows you to move continuously for 6 minutes.

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!

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.

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

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

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

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WARM UP
GYMNASTICS PULL WARM UP
GYMNASTICS PRESS WARM UP

WORKOUT

PART 1

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

30 Hollow Rocks
20 Pull-Ups
10 Candlestick + Box Jump

Score: Total Completed Rounds + Any Additional Reps

Goal: QUALITY OVER QUANTITY!

COACHES NOTES
We want you guys focusing on QUALITY movement so don't worry too much about how many rounds you get. If your form starts to break down at any point, consider customizing the movement(s) or even reducing the reps to something more manageable!

Customization Options:
Tucked Hollow Rocks
Banded Pull-Ups / Ring Rows / Bar in Rack Rows / 12 Jump and Slow Lower
Candlestick + Step Up

HOLLOW ROCK
Begin lying on your back with your legs extended forward, and arms extended overhead by your ears. Your arms need to stay shoulder width apart for the entire set. Brace your core by sucking your belly button into your spine, pushing the lower back into the floor. Your lower back needs to remain flat, so it makes contact with the floor during every rep. To initiate the rock, lift your toes up in the air while you press your shoulder blades into the ground. While maintaining the hollowed position, allow the momentum to rock you forward as the toes come towards the ground, and shoulders lift off the ground.

PULL UP
You may do strict, kipping/butterfly or ring/TRX row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.

Whatever you choose 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!

CANDLESTICK + BOX JUMP
Begin standing with both feet together, arms by your sides, in front of your box. Sit back to the floor, setting your glutes close to your heels. As you roll backwards, extend your arms overhead, pressing them into the floor behind you, and lift your toes to the ceiling. Legs are straight and glutes squeezed (make sure your hips are fully open). Using the momentum from rolling down, pull your heels as close to your glutes as possible, and shift your chest forward, over your toes to help stand.

PART 2

10 Min Practice

Against the Wall Handstand Shifts with 2 Seconds Hold

Other Options:
Free Standing (if you're a handstand pro!)
Box Handstand Shifts

COACHES NOTES
Ten minutes is a long time to be upside down. Maybe commit to 2-3 holds on each hand every time you kick up then rest for 20-30 seconds before kicking up again.

HANDSTAND SHIFTS
Get into a wall-facing handstand hold. Make sure your legs are together and engaged. It might help to point through your toes to stay tight and together. Squeeze your butt and belly tight. Press your shoulders up into your ears. Head neutral. Shift your feet over the shoulder of the arm you plan to shift onto. Rock your hip slightly over that shoulder and slowly lift your opposite hand from the floor. Continue pressing up firmly through your support palm so that your shoulder remains active. After 2 seconds, place your hand back on the floor and then do the same thing on the other side.

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

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

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

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WARM UP
PULL UP WARM UP
UPPER BODY DUMBBELL WARM UP

WORKOUT

PART 1

3 Sets

10-15 Pull Ups
10-15 Shoulder Press

Rest 1 Minute before Part 2

COACHES NOTES
We want you guys doing strict reps for both the pull ups and presses. Customize to a banded pull up or ring / bar in rack row if you need to. You can use a barbell or dumbbells for the presses.

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

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.

PART 2

3 Sets

15-20 Bent Over Rows
15-20 Push Ups

Rest 1 Minute before Part 3

COACHES NOTES
Choose a weight for the bent over rows that allows you to stay super rigid. We don't want you guys jerking up through the chest or using your hips to get these reps done. On the push ups, we want at least15 unbroken reps so feel free to customize to knee or elevated push ups!

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

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

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

PART 3

3 Sets

10-15 Upright Rows
10-15 Dips

COACHES NOTES
The upright rows should be super light. Move nice and slow to make sure your shoulders stay in a good position. For the dips, choose a variation that allows you to do 10 unbroken. You can do rings, parallel bars, parallettes, banded, toe assisted, or between two boxes.

UPRIGHT ROW
The upright rows are performed standing up straight holding dumbbells or a barbell with a close grip (less than shoulder width) at your waist. Pull the load in a straight vertical line to just below your collarbone. Elbows should stay above the load and go wide as you lift.

DIP
Start at the top of the rings (or stationary bar) 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 OLY is posted once a week - on Sunday. These workouts are for those interested in adding in some additional work going heavy and working technique in the Olympic lifts. Add this in wherever makes sense for your schedule.

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

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WARM UP
GENERAL BARBELL WARM UP

WORKOUT

PART 1

Take 15 Minutes to Find a Heavy Set of 5 Thrusters

COACHES NOTES
The way this will work is you will warm up and then put 15 min on the clock. Start out with a set of 5 thrusters you KNOW you can hit. Add weight - do 5. If you get it - add weight again. See what the heaviest set of 5 (unbroken - no dropping or racking the bar) thrusters you can get before the clock gets to 15 min! You'll want to rest ideally 2-3 minutes between attempts as you get heavier!

THRUSTER
You may take the bar from the rack or from the ground. The bar will be on the shoulder with the elbows high and a loose but full grip. Hands outside of shoulders. Belly tight. Chest up. Feet under the shoulders with the heels down. Reach the butt back and down to initiate the squat. Keep the heels down - chest and elbows up. Drive the knees out as you go down. Get the butt lower than the knees at the bottom with the knees out, chest up, heels down. Stand up hard and fast (driving through the heels and leading with the chest and elbows). Pop the bar off of the shoulder and move the face out of the way. Press the bar straight up and lock out with the biceps by the ears and bar over the middle of the body. No re-bend of the knees (not a jerk). Belly tight!

Lower back to the shoulders for the next rep.

PART 2

Barbell Hip Thrusts

5 Sets of 8 Reps

COACHES NOTES
Choose a weight that allows you to get all 8 reps done without taking a break. Rest for 1:00-1:30 between sets.

BARBELL HIP THRUST
With the shoulders on a bench or box/stack of plates you will sit in front and place the bar on the hips. This can be uncomfortable so feel free to wrap with a mat or a towel. You can also do this with dumbbells. The heels should be down in front of you.

From that position you will drive through the heels and squeeze the glutes to bring your hips up with your shoulders on the bench. Make sure you bring it ALL of the way up (full squeeze). Then lower back to the ground.

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

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

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RUN VERSION

WARM UP
RUNNING WARM UP

WORKOUT

Run Version (Measured Distance)

1000 Meter Run
Rest 2 Min
800 Meter Run
Rest 2 Min
1000 Meter Run
Rest 2 Min
600 Meter Run
Rest 2 Min
1000 Meter Run
Rest 2 Min
400 Meter Run
Rest 2 Min
1000 Meter Run
Rest 2 Min
200 Meter Run

LAST 100 METERS OF EACH INTERVAL SHOULD BE A SPRINT!

COACHES NOTES
If these distances are too much for you - customize all 1000s to 800s and cut out first 2 intervals. So it would be 800-Rest-600-Rest-800-Rest-400-Rest-800-Rest-200.

Pace should be similar (MODERATE) for all runs but the last 100 meters of EACH should be a SPRINT!

Run Version - Distance Not Measured

Run 5 Min
Rest 2 Min
Run 4 Min
Rest 2 Min
Run 5 Min
Rest 2 Min
Run 3 Min
Rest 2 Min
Run 5 Min
Rest 2 Min
Run 2 Min
Rest 2 Min
Run 5 Min
Rest 2 Min
Run 1 Min

LAST 30 SECONDS OF EACH SHOULD BE A SPRINT!\

COACHES NOTES
If these times are too much for you - customize all 5 Min to 4 Min and cut out first 2 intervals. So it would be 4 Min-Rest-3 Min-Rest-4 Min-Rest-2 Min-Rest-4 Min-Rest-1 Min.

Pace throughout the rest should be similar (MODERATE). Last 30 Seconds of each interval should be a sprint!

Put down total distance if you are able to measure through a GPS watch or something.

ROW VERSION

Row Version

1250 Meter Row
Rest 2 Min
1000 Meter Row
Rest 2 Min
1250 Meter Row
Rest 2 Min
750 Meter Row
Rest 2 Min
1250 Meter Row
Rest 2 Min
500 Meter Row
Rest 2 Min
1250 Meter Row
Rest 2 Min
250 Meter Row

FINAL 125 METERS OF EACH SHOULD BE A SPRINT!

COACHES NOTES
If these distances are too much for you - customize all 1250s to 1000s and cut out first 2 intervals. So it would be 1000-Rest-750-Rest-1000-Rest-500-Rest-1000-Rest-250

Pace should be similar (MODERATE) for all rows but the last 125 meters of each should be a sprint!

BIKE VERSION

Bike Version

Bike 5 Min
Rest 2 Min
Bike 4 Min
Rest 2 Min
Bike 5 Min
Rest 2 Min
Bike 3 Min
Rest 2 Min
Bike 5 Min
Rest 2 Min
Bike 2 Min
Rest 2 Min
Bike 5 Min
Rest 2 Min
Bike 1 Min

LAST 30 SECONDS OF EACH SHOULD BE ALL OUT!

COACHES NOTES
If these times are too much for you - customize all 5 Min to 4 Min and cut out first 2 intervals. So it would be 4 Min-Rest-3 Min-Rest-4 Min-Rest-2 Min-Rest-4 Min-Rest-1 Min.

This version can be used for either the Assault (or Echo) Bike or a C2 type bike.

Pace throughout the rest should be similar (MODERATE). Last 30 Seconds of each interval should be a sprint!

Main Version - YouTube

PROGRAMS Chaos Miranda

CUSTOMIZATION 1Chaos Miranda

Welcome to Round 2 of the 2021 Vault!

This is the workout of the day for Monday - but also the FIRST workout in the Street Parking Vault Challenge! Perform ANY VERSION (including SHIFT) of this workout and record your score before 2pm PST on Thursday - July 8 to receive credit towards the Vault!

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

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

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, SPINE STRENGTHENING
POST: COOL DOWN FLOW, LOWER BACK RELEASE

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PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

2021 VAULT: DUMBBELL CHAOS

10 Min AMRAP
(As Many Rounds and Reps as Possible in 10 Minutes)

1 Devil Press
1 Thruster
2 Devil Press
2 Thrusters
3 Devil Press
3 Thrusters...

Continue adding 1 rep per movement and get as far as you can in 10 Min

Suggested Weight
Men: 35-45# DB
Women: 20-30# DB

*We don't see the need to go heavier than this for this workout

Score: Total # of Completed Rounds + Any Additional Reps

Goal: Finish Round of 9s-12s

COACHES NOTES
Choose a weight that you could go immediately from the last rep of Devil Press into the Thrusters for the first few rounds - not that you SHOULD, but that you COULD.

If you need to rest between the Devil Press and Thrusters (and you definitely will as time passes), rest before completing the final rep of Devil Press so that you can go straight into the set of Thrusters - rather than having to get the dumbbells back up to your shoulders from the ground.

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

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

CUSTOMIZATIONS
Plate Burpee
Single Arm Devil Press
Burpee Kettlebell Swing

DUMBBELL THRUSTER
The DBs will be on the shoulders with the elbows high. Feet under shoulders, heels down. You will reach the butt back and down and get to the bottom of the squat with the DBs on the shoulders and elbows high. Stand hard and fast to pop the DBs off of the body. Press the DBs straight up. Keep belly tight and finish locked out overhead - biceps by the ears.

CUSTOMIZATION
Single Dumbbell Thruster

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

2021 VAULT: SANDBAG CHAOS

10 Min AMRAP
(As Many Rounds and Reps as Possible in 10 Minutes)

1 Sandbag Burpee
1 Sandbag Thruster
2 Sandbag Burpees
2 Sandbag Thrusters
3 Sandbag Burpees
3 Sandbag Thrusters

Continue adding 1 rep per movement and get as far as you can in 10 Min

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

Score: Total # of Completed Rounds + Any Additional Reps

Goal: Finish Round of 9s-12s

COACHES NOTES
Choose a weight that you could go immediately from the last rep of Sandbag Burpee into the Thrusters for the first few rounds - not that you SHOULD, but that you COULD.

If you need to rest between the Sandbag Burpee and Thrusters (and you definitely will as time passes), rest before completing the final rep of Sandbag Burpee so that you can go straight into the set of Thrusters - rather than having to get the sandbag back up to your shoulders from the ground, you'll just need to bring it to your hips and clean it to your shoulders!

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

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

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

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

CUSTOMIZATIONS
Adjust reps based on bag weight
Shoulder to Shoulder Thrusters

MAMA MODIFICATIONS

Burpee

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

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

Devil Press

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

210706_Demo.mp4

210706_Cust.mp4

Program A only today!

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

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

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

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PROGRAM A

PROGRAM A

WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

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

4-6 Strict Pull Up / 6 Inverted Row
10 Alternating V-Ups
16 Alternating Unweighted Lunges

No weight needed today!

Extra Challenge Men/Women: Wear a weighted vest!

Score: Total # of Completed Rounds + Any Additional Reps

Goal: 6-9 Rounds

COACHES NOTES
We are looking at 1:40-2:30 per round on this one. Your pulling option should be more challenging than usual. Choose strict pull ups if you can do at least 2 at a time. Go with a rep target that you can get in 2 sets the whole way. Otherwise challenge yourself on the inverted rows by elevating the feet or going with a more difficult body angle than you normally do. The V-Ups should feel pretty manageable for at least the first few rounds, if it is a struggle to get 10 off the bat or they are feeling sloppy, go with a different customization. Enjoy the burn on the lunges, stay in it!

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

CUSTOMIZATIONS
Banded Strict Pull Ups
Inverted Row
Bent Over Row
No Push Up Renegade Row

--OR--

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

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

ALTERNATING V-UPS
Lie on your back with arms stretched overhead, shoulders away from ears. Squeeze your legs together. Come into a hollow body position by raising your legs and shoulders a few inches from the floor. Pull your bellybutton down toward the floor until you feel your lower back pressing into it. Raise one leg up to point toward the ceiling as you lift the chest, twist, and reach the opposite side hand toward your foot. Lower back to hollow and repeat on the other side. Each side is one rep.

CUSTOMIZATIONS
Alternating Tuck Ups
Alternating Lying Leg Raises

UNWEIGHTED LUNGE
You may perform forward stepping, reverse, or even walking lunges. Make sure you take a long enough step so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Stand all the way up between reps, bring feet in line with each other and alternate legs with each lunge. So for each set of 16 you end up doing 8 on each side.

CUSTOMIZATIONS
Assisted Lunges
Unweighted Step Ups

MAMA MODIFICATIONS

Pull Ups

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

Lunge

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

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

Alt V-Up

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

Sit Ups

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

210707_Demo.mp4

210707_Prog.mp4

210707_Cust.mp4

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

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

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

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PROGRAM A

PROGRAM A

WARM UP
RUNNING WARM UP
DUMBBELL SQUAT CLEAN WARM UP

WORKOUT

4 Rounds

Run 400m
12 DB Power Cleans
10 DB Facing Burpees
12 DB Squats
10 DB Facing Burpees

Rest 1 Minute between Rounds

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

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

Score: Total Time (including rest)

Goal: 22-28 Min

COACHES NOTES
Okay you've been warned, don't peacock this one! Each round of this should take about 4-6 minutes. Choose a load that you can complete the power cleans and squats unbroken the whole way. Find a good pace on the burpees that is sustainable. It's better to do all 10 at a slow steady pace than doing a lot of stop and start. Make sure you breathe!

400M RUN
The run should take no more than 2 minutes today. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

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

DUMBBELL 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

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

CUSTOMIZATIONS
Facing Step In/Out Burpee
Facing Burpee + Skip Over
Regular Burpees

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

CUSTOMIZATIONS
Goblet Squat
Air Squat

PROGRAM B

PROGRAM B

WARM UP
RUNNING WARM UP
BARBELL CLEAN WARM UP

WORKOUT

4 Rounds

Run 400m
12 Power Cleans
10 Bar Facing Burpees
12 Back Squats
10 Bar Facing Burpees

Rest 1 Minute between Rounds

*Can use Sandbag for this version!

Suggested Weight
Men: 95#
Women: 65#

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

Score: Total Time (including rest)

Goal: 22-28 Min

COACHES NOTES
Okay you've been warned, don't peacock this one! Each round of this should take about 4-6 minutes. Choose a load that you can complete the power cleans and squats unbroken the whole way. Find a good pace on the burpees that is sustainable. It's better to do all 10 at a slow steady pace than doing a lot of stop and start. Make sure you breathe!

400M RUN
The run should take no more than 2 minutes today. 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

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

CUSTOMIZATIONS
Facing Step In/Out Burpee
Facing Burpee + Skip Over
Regular Burpees

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

CUSTOMIZATIONS
Lighter Weight
Plate Hug Squat
Air Squat

PROGRAM C

PROGRAM C

WARM UP
GENERAL BARBELL WARM UP
BARBELL CLEAN WARM UP

WORKOUT

4 Rounds

Row 36/26 Cal - OR - Bike 30/22 Cal - OR - Bike Erg 1000m
12 Power Cleans
10 Bar Facing Burpees
12 Back Squats
10 Bar Facing Burpees

Rest 1 Minute between Rounds

*Can use Dumbbells or Sandbag for this version!

Suggested Weight
Men: 95#
Women: 65#

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

Score: Total Time (including rest)

Goal: 22-28 Min

COACHES NOTES
Okay you've been warned, don't peacock this one! Each round of this should take about 4-6 minutes. Choose a load that you can complete the power cleans and squats unbroken the whole way. Find a good pace on the burpees that is sustainable. It's better to do all 10 at a slow steady pace than doing a lot of stop and start. Make sure you breathe!

ROW/BIKE
The row/bike should take no more than 2 minutes today. Reduce the distance/calories as needed to fit the time window.

CUSTOMIZATIONS
Shorten distance
Reduce calories

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

CUSTOMIZATIONS
Facing Step In/Out Burpee
Facing Burpee + Skip Over
Regular Burpees

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

CUSTOMIZATIONS
Lighter Weight
Plate Hug Squat
Air Squat

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.

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

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.

210708_Demo.mp4

210708_Prog.mp4

210708_Cust.mp4

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

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: NECK & SHOULDER RELIEVER, SPINE HEALTH WITH A TWIST

---

PROGRAM A

PROGRAM A

WARM UP
GYMNASTICS PRESS WARM UP
PULL UP WARM UP

WORKOUT

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

2 Wall Walks
6 Toes to Bar / V-Ups
18 DB Hop Overs / Double Unders

No weight needed!

Extra Challenge Men/Women: Increase TTB/V-Ups to 9 reps

Score: Total # of Minutes All Work is Completed (Out of 12)

Goal: 12 Minutes - Don't worry too much about this! Focus on Quality over Speed

COACHES NOTES
Again, today is all about quality over speed! This is a great opportunity to work on a more challenging version of one of these movements than you normally would do. So, if you usually break up toes to bar, try to go unbroken. If you normally go pike walks instead of wall walks, try 1 full wall walk (if you can maintain the quality of that movement - belly tight, no excessive arch in the back). If you struggle with double unders and usually pick hop overs, try 20 seconds of DUs, etc.

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

Don't slide or flop!

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

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

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

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

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

--OR--

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

CUSTOMIZATIONS
Tuck Ups
Supine Toe Touches

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
GYMNASTICS PRESS WARM UP
PULL UP WARM UP

WORKOUT

GLORY DAYS!!!

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

15-ft Handstand Walk
6 Toes to Bar / V-Ups
18 DB Hop Overs / Double Unders

No weight needed!

Extra Challenge Men/Women: Increase TTB/V-Ups to 9 reps

Score: # of Minutes where you finish the work within the minute

Goal: Don't worry too much about this! Focus on Quality over Speed

COACHES NOTES
The handstand walk should not take more than 20 seconds. Shorten the distance if you need to. You should be able to take at least a few steps at a time if you choose this option. Make sure you have at least 10-15 seconds to rest before the start of each minute. Give yourself that time to reset, regroup and get your mind focused on quality movement.

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
Handstand Shoulder Taps (1 Tap for every foot)

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

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

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

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

--OR--

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

CUSTOMIZATIONS
Tuck Ups
Supine Toe Touches

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)

MAMA MODIFICATIONS

Wallwalks

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

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.

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.

210709_Demo.mp4

210709_Prog.mp4

210709_Cust.mp4

Reps vary between versions so be sure to read the full written description!

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

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

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

---

PROGRAM A

PROGRAM A

WARM UP
UPPER BODY DUMBBELL WARM UP
BOX JUMP WARM UP

WORKOUT

5 Rounds

10 Push Up + Renegade Row
15 Box Jumps

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

Extra Challenge Men/Women: Increase to 6 Rounds (ONLY if 5 Rounds are done by 8 Min)

Score: Time

Goal: 8-12 Min

COACHES NOTES
This one should go pretty fast, even if you are simply focusing on a smooth flow within each movement and in your transitions. Choose a load that you can perform the push up + renegade rows in a minute or less. Keep your butt low and shoulders over or beyond the dumbbells, don't let them shift back! The box jumps, should also take a minute or less so keep that in mind when choosing your target height.

PUSH UP + RENEGADE ROW
Each rep will be push up + row right + row left.

For the push up we want to see a rigid body position. No sagging hips or snaking. You will keep the belly tight. Hands are on the dumbbells. Go to the knees if you need to.

Chest and thighs touch the ground at the bottom. Lock out completely at the top.

For the rows you will stay in the plank/top of the push up. You will row one dumbbell to the rib cage by pulling the elbow back. Try to avoid rotating very much. Pull the dumbbell all of the way up for each rep then lower under control.

CUSTOMIZATIONS
Go lighter
Push Up + Taps
Knee Push Up + Plank Rows

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

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

CUSTOMIZATIONS
Step Ups
Jump Overs

PROGRAM B

PROGRAM B

WARM UP
UPPER BODY BARBELL WARM UP
BOX JUMP WARM UP

WORKOUT

5 Rounds

15 Push Ups
15 Bent Over Rows
15 Box Jumps

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

Extra Challenge Men/Women: Increase to 6 Rounds (ONLY if 5 Rounds are done by 8 Min)

Score: Time

Goal: 8-12 Min

COACHES NOTES
This one should go pretty fast, even if you are simply focusing on a smooth flow within each movement and in your transitions. Choose a push up variation that you can perform 15 reps in about 30 seconds for at least the first 3 rounds, 1-2 sets per round. Make sure the angle of your torso remains constant during the bent over rows, avoid using your hips or jerking your chest up and down. You should also be able to complete them in 1-2 sets the whole way. Choose a height on the box that allows you to finish them in under a minute each time.

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

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

CUSTOMIZATIONS
Lighter Weight
Plate Bent Over Row

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

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

CUSTOMIZATIONS
Step Ups
Jump Overs

PROGRAM C

PROGRAM C

WARM UP
SANDBAG UPPER BODY WARM UP
BOX JUMP WARM UP

WORKOUT

5 Rounds

10 Push Up + Lateral Drag
15 Box Jumps

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

Extra Challenge Men/Women: Increase to 6 Rounds (ONLY if 5 Rounds are done by 8 Min)

Score: Time

Goal: 8-12 Min

COACHES NOTES
This one should go pretty fast, even if you are simply focusing on a smooth flow within each movement and in your transitions. The push up + lateral drag reps should be a minute at most. Adjust the reps if you are working with a heavier bag. Keep your butt low in the drag, don't shift your hips up and back! The box jumps should also take a minute or less so keep that in mind when choosing your target height.

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

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

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

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

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

CUSTOMIZATIONS
Step Ups
Jump Overs

MAMA MODIFICATIONS

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.

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.

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.

210710_Demo.mp4

210710_Prog.mp4

210710_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-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: COOL DOWN FLOW, DECOMPRESSION SEQUENCE

---

PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP
RUNNING WARM UP

WORKOUT

7 Rounds

Each Round is on a 2-Min Clock

200m Run
Max DB Bear Complex Reps

Rest 1 minute between Rounds

So - 2 Min ON - 1 Min OFF - 7 times

*DB Bear Complex = 1 DB Squat Clean Thruster + 1 DB Thruster

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

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

Score: Total # of Bear Complex Reps

Goal: 45-65 Reps

COACHES NOTES
So you'll set a running clock and from 0:00-2:00, you'll run 200 meters then with any time remaining in the two minutes, you'll do as many bear complex reps as you can. When 2:00 hits, you'll rest until 3:00 then you'll repeat that until you've done 7 rounds (you are done at 20:00)!

Choose a weight on the bear complex that allows you to get 6-10 reps every round. Make sure you're giving yourself at least 45 seconds or more to chip away at those reps - that means that run shouldn't take more than 1:10. If it is, shorten the distance! Work till the very last second knowing you'll get a full minute to rest before the next round.

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

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

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

OR

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

OR some combination of the two.

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

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

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

CUSTOMIZATION
Single DB Bear Complex

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP
RUNNING WARM UP

WORKOUT

7 Rounds

Each Round is on a 2-Min Clock

200m Run
Max Bear Complex Reps

Rest 1 minute between Rounds

So - 2 Min ON - 1 Min OFF - 7 times

*Can also use sandbag for this version!!!

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

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

Score: Total # of Bear Complex Reps

Goal: 45-65 Reps

COACHES NOTES
So you'll set a running clock and from 0:00-2:00, you'll run 200 meters then with any time remaining in the two minutes, you'll do as many bear complex reps as you can. When 2:00 hits, you'll rest until 3:00 then you'll repeat that until you've done 7 rounds (you are done at 20:00)!

Choose a weight on the bear complex that allows you to get 6-10 reps every round. Make sure you're giving yourself at least 45 seconds or more to chip away at those reps - that means that run shouldn't take more than 1:10. If it is, shorten the distance! Work till the very last second knowing you'll get a full minute to rest before the next round.

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

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

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

OR

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

OR some combination of the two.

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

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

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

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

CUSTOMIZATIONS
Lighter weight

PROGRAM C

PROGRAM C

WARM UP
GENERAL BARBELL WARM UP
RUNNING WARM UP

WORKOUT

7 Rounds

Each Round is on a 2-Min Clock

Row 18/13 Cal - OR - Bike 15/11 Cal - OR - Bike Erg 500m
Max Bear Complex Reps

Rest 1 minute between Rounds

So - 2 Min ON - 1 Min OFF - 7 times

*Can also use dumbbells or sandbag for this version!!!

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

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

Score: Total # of Bear Complex Reps

Goal: 45-65 Reps

COACHES NOTES
So you'll set a running clock and from 0:00-2:00, you'll bike/row the written calories then with any time remaining in the two minutes, you'll do as many bear complex reps as you can. When 2:00 hits, you'll rest until 3:00 then you'll repeat that until you've done 7 rounds (you are done at 20:00)!

Choose a weight on the bear complex that allows you to get 6-10 reps every round. Make sure you're giving yourself at least 45 seconds or more to chip away at those reps - that means that bike/row shouldn't take more than 1:10. If it is, reduce the calories or shorten the distance! Work till the very last second knowing you'll get a full minute to rest before the next round.

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

CUSTOMIZATIONS
Shorten distance
Reduce calories

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

OR

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

OR some combination of the two.

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

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

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

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

CUSTOMIZATIONS
Lighter weight

TEAM VERSION

TEAM VERSION

WARM UP
GENERAL BARBELL WARM UP
RUNNING WARM UP

WORKOUT

7 Rounds

Partner A: Run 200m

Partner B: Max Bear Complex Reps until Partner A returns from the run

- then SWITCH -

Partner A: Max Bear Complex Reps until Partner B returns from the run

Partner B: Run 200m

That's ONE round. Rest 1 Minute between Rounds!

*Can use dumbbells or sandbag for this version!!

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

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

Score: Total # of Bear Complex Reps COMBINED

Goal: 90-130 Reps

COACHES NOTES
So one partner will head out for a 200m run while the other partner does as many bear complex reps as they can until their partner gets back. When that happens, they'll switch tasks. Once both partners have run 200m, that round is over and you'll rest 1 minute before starting again. Repeat until 7 rounds are completed.

Choose a weight on the bear complex that allows you to get 6-10 reps every time you're up. Don't slack on the run just so that your partner can get more reps. Shoot for 200m to take 0:50-1:10. If it's taking much longer than that, shorten the distance! Work till the moment your partner returns from the run!!

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

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

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

OR

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

OR some combination of the two.

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

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

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

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

CUSTOMIZATIONS
Lighter weight

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.

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.

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

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

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WARM UP
LOWER BODY DUMBBELL WARM UP

WORKOUT

Part 1

6 Rounds (Rest 15-20 seconds between movements)

8 Staggered Stance Deadlift, R foot forward
8 Staggered Stance Deadlift, L foot forward
8 Farmer Carry Reverse Lunge, R
8 Farmer Carry Reverse Lunge, L

- Rest 2 minutes before Part 2 -

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

Score: Weight Used

COACHES NOTES
Choose a weight that is challenging but allows you to do each movement unbroken for all 6 rounds. Ideally, we want you to use the same weight for both the deadlifts and lunges. Grip shouldn't become too much of an issue with the 15-20 seconds rest between each movement. Make sure during the staggered stance deadlifts that you're squeezing the butt cheek of the forward leg to come to standing.

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

FARMER CARRY REVERSE LUNGE
Hold the dumbbells or kettlebells at your sides. Keep your chest up with a slight retraction of the shoulders. Step back with one foot. Make sure you take a long enough step so that the heel of your front leg is firmly planted when the back knee GENTLY touches the ground. Stand all the way up between reps.

Part 2

8 Rounds of 20 Sec ON / 10 Sec OFF (4 Min Total)

Accumulate as many Side to Side Plank Steps as you can!

Score is total # of side steps from all 8 rounds

COACHES NOTES
Your quads are going to be LIT from Part 1 and staying rigid in the plank. Just expect it and do your best to grit through it so that you can perform the side steps for the entire 20 seconds. If stepping is too much or you find you're changing your hip position a lot - just hold a hand plank in place.

SIDE TO SIDE PLANK STEPS
Hold a plank from the hands. Step to the right with both your right hand and foot. Then have your left side follow. Then step to the left with your left side, right side follows. Every step is one rep. So you're basically just moving side to side for 20 seconds at a time. Don't let your hips pike up - or sag down.

MAMA MODIFICATIONS

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.

Farmer Carry

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

KB/DB Deadlift

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

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

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

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WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

6 Rounds

6 Complex Reps (Sandbag Curl + 2 Kneel to Squats)
18 Sandbag High Pulls

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

Score: Total Time

Goal: 12-16 Minutes

COACHES NOTES
This complex is nasty! The biceps are going to be super pumped between that and the high pulls so be ready. You will likely have to put the bag down at least once during the 6 reps of the complex, just don't put it down DURING the rep. If 6 reps is going to take longer than 1:20, reduce them to 4 each round. Think, smooth and steady on the high pulls. Squeeze your thighs, butt, and belly on the way up so you don't have to pull as much with the arms.

SANDBAG CURL + 2 KNEEL TO SQUAT
Start standing up tall holding the bag with a supinated grip (palms facing out). Keep your belly tight and elbows close to the body as you curl the bag up. Get your fists as close to your shoulders as possible.

Hold the bag in this top of a curl position as you step one leg back and gently lower the knee to the floor. Do the same thing with the other leg so you end up in a kneeling position still holding the bag in the curl. Avoid shrugging your shoulder to assist with supporting the bag, it should be mostly biceps doing the work.

Lift one knee up and plant the foot, then the other, so you step into the bottom of a squat. Keep your chest up and belly tight the whole time. Then step your knees back one more time per side to go back to a kneel, then back into the bottom of a squat. Stand up all the way and finally, lower the bag back down to the hang.

CUSTOMIZATIONS
Curl + Lunge + Lunge + Squat

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

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

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

CUSTOMIZATION
Sandbag Muscle Cleans