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

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

---

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

6 Rounds

15 Ground to Overhead
20 Overhead Lunges
60 Sandbag Hop Overs

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

Score: Total Time

Goal: 15-20 Minutes

COACHES NOTES
Keep your chest up setting up for every rep on the ground to overheads and make sure you a really driving your feet down into the floor as you stand. If you are working with a heavier bag, consider customizing to sandbag high pulls. The goal is 3-4 minute rounds. Push up out of the shoulder on the lunges and try to find a good rhythm that you can maintain for at least sets of 10.

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

CUSTOMIZATION
Sandbag High Pull

SANDBAG OVERHEAD LUNGE
Hold the sandbag in the overhead lockout position with the biceps by the ears. You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 6 you end up doing 3 on each side.

CUSTOMIZATIONS
Front Rack Lunges
Back Rack Step Ups

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

CUSTOMIZATIONS
Skip Overs
Sandbag Shuffle

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

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

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

---

WARM UP
FULL BODY SIMPLE WARM UP
SHOULDER WARM UP

WORKOUT

Pause Bench Press

6 Sets of 5 Reps

COACHES NOTES
Rest as needed between sets. You will definitely need to do some warm up sets. Start with the empty bar and work up. Start counting these toward your 6 x 5 once the weight feels challenging.

You want to pause for 3 seconds at the bottom - with the bar touching your chest. This is not the bar RESTING on your body!!!

Doing this takes the stretch reflex out of the movement and it's ALL pressing power!!! You will most likely have to go MUCH lighter than a normal set of 5 bench press.

BENCH PRESS
Hands should be roughly outside of the shoulders. We HIGHLY recommend wrapping the thumb around - no monkey grip!! This is for your safety!

Before lowering the bar to the chest for the first rep, think of pulling your shoulder blades back and down and rooting your heels! Add plates under your feet if you need to so you can get your heels down.

Lower the bar to the chest - count to 3 - press out! Use a spotter if you can!!

3 Sets of Max Reps

Push Ups

COACHES NOTES
Rest as needed between sets.

Choose a push up style that will allow you to get at least 12-15 reps each time (and 20 for the first set.)

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. If 12-15 aren't going to happen after the first set - go to the knees or elevated push ups!

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

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

---

WARM UP
GYMNASTICS PRESS WARM UP
FULL BODY SIMPLE WARM UP

WORKOUT

PART 1

7 Min Handstand Hold Practice

Put 7 Min on the clock and practice a freestanding handstand.

COACHES NOTES
To add difficulty stay within a 3 foot by 3 foot box.

To customize you may hold against the wall or even practice kicking up freestanding or against the wall for 7 min.

Make this work for you and work at the level you are at.

For the score you can put the cumulative actual hold time in the HS - but it's not a huge deal. The idea is to practice for 7 min.

HANDSTAND
A couple things to focus on. Squeeze the belly and butt. Spread out the fingers and distribute weight. Work to not look at your fingers. Look at the heels of your hands or better yet - get your head into a neutral position looking forward. Practice keeping the feet together and even toes pointed for extra cool points.

If you are practicing against the wall. Keep the butt OFF of the wall. Heels only. Belly tight.

If you are practicing kicking up. Place hands down and press into the ground as you kick up one foot at a time. Getting higher and higher as you feel more and more comfortable.

PART 2

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

3 Handstand Push Ups or Customization
15 Hollow Rock

Score: Total Completed Rounds + Any Additional Reps.

COACHES NOTES
For the handstand push ups you may do strict, kipping, slow lower (only if you can really control it), or pike on the box!

HANDSTAND PUSH UP
Make sure you hit a good tripod position at the bottom. This means your head isn't between your hands but slightly behind and closer to the wall than your hands are (same position you would be in if you were pressing a bar off of your shoulders). Control the lower! At the top of the press, be sure to squeeze your butt and belly so that only your heels are in contact with the wall. Push your head forward so that your ears are in line with your biceps.

HOLLOW ROCK
Lie on the back with hands overhead pull the rib cage down to bring shoulders and hands off of the ground. Keep the legs straight and lift the legs. Rock back and forth working to keep the entire low back on the ground.

You may customize to hands down at sides or bent knees if necessary!

PART 3

Tabata Ring Push Up

4 Min of 20 seconds on 10 Seconds Off (This ends up being 8 rounds)

Ring/TRX or Deficit Push Ups

Score: Total Reps

COACHES NOTES
For this you will do as many reps as you can in 20 seconds, rest for 10 seconds and keep repeating for 4 min.

The peacocking on this one is imminent. Embrace it.

RING PUSH UP
All of the same important points of the push up except with an added layer of stability. Keep the belly tight. No sagging or snaking. Get the front of your shoulders in line with the bottom of the rings or slightly beyond. Keep the rings pulled in tight to your sides!!! Lock ALL of the way out at the top. Go to the knees if you need to or step forward so your body is at a greater incline!

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

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

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

---

WARM UP
UPPER BODY DUMBBELL WARM UP
PULL UP WARM UP

WORKOUT

PART 1

4 Round Superset
(rest 30 seconds to 1 minute between movements)

10-12 Bent Over Barbell Row
10-12 DB Bench Press
10-12 Pull Ups
8-10 Ring Dips/Feet Elevated Parallette Dips

Rest 3 minutes before Part 2

Score: Enter weight used for Bent Over Row as your score - put DB Bench Press weight in notes.

COACHES NOTES
Both parts should take less than 40 minutes but less than 30 is probably moving too fast. Superset is 4 rounds of the first 4 movements, THEN 3 minute rest before starting the Tabata.

Movements should be slow and controlled with a 1 second pause on both ends. You can move faster during the push up/ring row finisher!

BENT OVER ROW
Keep the elbows tight and bring the bar to just below the chest. Keep the belly tight. Bring the bar back to just below the knee with the arm straight at the bottom. No kipping or pulling your CHEST down!

DB BENCH PRESS
Choose a weight that you can definitely get 10 reps. You may sub barbell bench if you do not have appropriate dumbbells.

PULL UP
We recommend strict pull ups for this one so use a band if you need to but control the descent and be sure to avoid the bounce out of the bottom.

Whatever you choose make sure that you start all of the way at the bottom and either get the chin over or pull the chest all of the way up at the top!

RING DIP
Keep your elbows in tight and shoulders slightly in front of your hands for the dips. Choose a variation that you can get the reps for each set, adjust on the fly if you need to.

PART 2

8 Minute Alternating "Tabata"

20 Seconds Push Ups
10 Seconds Rest
20 Seconds Ring Rows
10 Seconds Rest

Repeat this cycle for 8 Total Minutes

Score: Total REPS from All Rounds / both movements combined

COACHES NOTES
Tabata is max effort, whatever you got left in the tank, use it! This will be:
20 seconds max Push Ups / 10 seconds rest
:20 max Ring Rows / :10 rest
:20 max Push Ups / :10 rest
:20 max Ring Rows / :10 rest
...
Keep going for 8 minutes at which point you've done 8 rounds of each movement.

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. If 12-15 aren't going to happen after the first set - go to the knees or elevated push ups!

RING/TRX ROW
Grab the handles or rings and lie back until your elbows lock out completely. Just remember that the more parallel your body is to the ground - the more difficult these become. You can step forward to make them more challenging or backward to make them more accessible. Keep the body rigid and belly tight - and pull all of the way to your chest at the top. Keep your elbows close to your sides and lock them all the way out at the bottom each time.

Street Parking OLY is posted once a week - on Sunday. These workouts are for those interested in adding in some additional work going heavy and working technique in the Olympic lifts. Add this in wherever makes sense for your schedule.

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

---

WARM UP
BARBELL CLEAN WARM UP

WORKOUT

Tall Clean

3 Sets of 5 Reps (Lightly Building)

COACHES NOTES
This movement will REALLY focus on your ability to pull under the bar quickly. Start super light for first set - probably the empty bar and only add as you are able to keep speed and use no assistance from the legs and hips.

TALL CLEAN
Start with the bar at the hang position. With no dip and drive from the hips and knees you will SHRUG and immediately pull under into the front squat. You are going to have to be FAST with the lower body and feet. And FAST with the elbows coming around and through.

On a 20 minute clock, perform 7 sets of:

Clean Pull + Clean

(Each set is just a single rep of the complex: 1 Clean Pull + 1 Full Clean)

COACHES NOTES
To be performed on a 20 min clock. Warm up reps do not count. All 7 sets should be challenging but not "max" effort. Goal is going heavy while working technique.

CLEAN PULL + CLEAN
Set up for your clean with the bar on the ground. Heels are down, hands outside of the legs, chest up, bar close, arms straight, knees bent, hips a bit higher than knees, chest higher than hips.

Pull from the ground in CONTROL and once past the knees pick up speed. Keep the heels down as you lift and bring the chest vertical and then explode through the hips and shrug to start to make the bar weightless. Shoulders should be BEHIND the bar before you start to shrug and extend! Focus on pulling the bar into the body throughout.

Lower back to the ground and use the same technique for the first part of your clean. Only difference is that you will pull under into a front squat position after the shrug to finish the full clean.

Make sure you pull under fast and land in a solid front squat position with the heels down, knees out, chest up, butt lower than knees, belly tight, elbows high, bar on the shoulders. Stand by leading with the elbows, driving through the heels, and pushing the knees out to complete.

3 Min AMRAP
(As Many Reps as Possible in 3 Min)

Squat Clean Singles

Goal: 20+

Score: You will enter weight used. Enter number of reps completed in the comments.

COACHES NOTES
In 3 min you will do as many SINGLES - must be dropped or lowered with a complete re-set for each new rep.

Choose a weight that will allow you to get roughly 7 per minute - or a little bit faster than 1 every 10 seconds. Focus on technique - a good set up - and good catch on each rep.

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

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

---

RUN VERSION

WARM UP
RUNNING WARM UP

WORKOUT

Run Version:

Run 1000 Meters

Rest 3 Min

Then

10 Rounds
100 Meter Jog
100 Meter SPRINT
100 Meter Walk

Then

Rest 3 Min

Then

Run 1000 Meters

Score is your slowest 1000 meter time. (They should be close to the same!)

COACHES NOTES
1000 Meter Pace should be hard but not 100%. Goal is to be able to match it the second time around.

Sprint is a SPRINT!!!!

You should be going straight from the walk into the jog. No rest during that 10 round part.

Run Version - No Measured Distance

Run 5 Min (0:00-5:00)

Rest 3 Min (5:00-8:00)

Then

10 Rounds (8:00-26:20)
30 Seconds Jog
20 Seconds SPRINT
1 Min Walk

Then

Rest 3 Min (26:20-29:20)

Then

Run 5 Min (29:20-34:20)

Score is distance on the second 5 min run if you can measure it

COACHES NOTES
5 Min Pace should be hard but not 100%. Goal is to be able to match it the second time around.

Sprint is a SPRINT!!!!

You should be going straight from the walk into the jog. No rest during that 10 round part.

ROW VERSION

Row Version:

Row 1000 Meters

Rest 3 Min

Then

10 Rounds
100 Meter EASY Row
150 Meter SPRINT Row
30 Seconds Rest

Then

Rest 3 Min

Then

Row 1000 Meters

Score is your slowest 1000 meter time. (They should be close to the same!)

COACHES NOTES
1000 Meter Pace should be hard but not 100%. Goal is to be able to match it the second time around.

Sprint is a SPRINT!!!!

BIKE VERSION

Bike Version:

Bike 75 Cal (Men) / 55 Cal (Women)

Rest 3 Min

Then

10 Rounds
5 Cal Bike EASY
8 Cal (Men) / 6 Cal (Women) Bike SPRINT
30 Seconds Rest

Then

Rest 3 Min

Then

Bike 75 Cal (Men) / 55 Cal (Women)

Score is your slowest 75/55 cal time. (They should be close to the same!)

COACHES NOTES
75/55 Pace should be hard but not 100%. Goal is to be able to match it the second time around.

Sprint is a SPRINT!!!!

03 NYX Demos - Street Parking Vault 2021

03 NYX Programs - Street Parking Vault 2021

03 NYX Customizations - Street Parking Vault 2021

Welcome to Round 2 of the 2021 Vault! This workout was programmed on 01/18/2021 in Round 1!

This is the workout of the day for Monday - but also the THIRD workout in the Street Parking Vault Challenge! Perform ANY VERSION (including SHIFT) of this workout and record your score before 2pm PST on Thursday - July 22 to receive credit towards the Vault!

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

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

PRE(best before main workout): POWER-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: WARM UP FLOW, COUCH STRETCH
POST: GENTLE LOWER BODY RECOVERY, HIP FLEXORS & PSOAS STRETCH

---

PROGRAM A

PROGRAM A

WARM UP
RUNNING WARM UP
FULL BODY SIMPLE WARM UP

WORKOUT

2021 VAULT: NYX

Every 2 Minutes for 20 Minutes:

Run 200 Meters
Max Reps Burpees

Extra Challenge Men/Women: Wear a weight vest

Do NOT wear a vest unless you can hold at least 10 burpees per round with it on. You will get a better workout with it off otherwise.

Score: Burpee Reps ONLY

Goal: 80-150 Burpees (8-15 Burpees per Round)

COACHES NOTES
Give yourself 10 seconds or so before the next 2-minute window starts to collect your breath and prepare to run again. We don’t recommend pushing the burpees till the last second until your last 1-2 rounds when you know the workout is almost over.

RUN
For the 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 - perform 1 minute of double/single unders, low step ups, hop overs or toe taps to a low target.

CUSTOMIZATION
Double Unders
Single Unders
Low Step Ups
Hop Overs
Toe Taps

BURPEE
Burpees start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead!

CUSTOMIZATIONS
Step In - Step Out
No Pushup Burpee
Elevated Burpee

PROGRAM C

PROGRAM C

WARM UP
RUNNING WARM UP
FULL BODY SIMPLE WARM UP

WORKOUT

2021 VAULT: ROW/BIKE NYX

Every 2 Min for 20 Min

Row 250 Meters
or
Bike 15 Cal (Men) / 11 Cal (Women)
Max Reps Burpees

Extra Challenge Men/Women: Wear a weight vest

Do NOT wear a vest unless you can hold at least 10 burpees per round with it on. You will get a better workout with it off otherwise.

Score: Burpee Reps ONLY

Goal: 80-150 Burpees (8-15 Burpees per Round)

COACHES NOTES
Give yourself 10 seconds or so before the next 2-minute window starts to collect your breath and prepare to row/bike again. We don’t recommend pushing the burpees till the last second until your last 1-2 rounds when you know the workout is almost over.

ROW/BIKE
For the row/bike, you're working with a minute or less. Shorten the distance/calories as needed to fit the time window.

BURPEE
Burpees start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead!

CUSTOMIZATIONS
Step In - Step Out
No Pushup Burpee
Elevated Burpee

MAMA MODIFICATIONS

Run/Jog

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

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

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

210720_Demo.mp4

210720_Prog.mp4

210720_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
  SWAP(skip the main workout and do one of these instead): SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, PIGEON STRETCH
POST: QUADS/IT BAND, CALVES/ANKLES

---

PROGRAM A

PROGRAM A

WARM UP
JUMP ROPE WARM UP
SQUAT WARM UP
PULL UP WARM UP

WORKOUT

4 Rounds

30 Double Unders / Hop Overs
15 Dumbbell Squats
15 Pull Ups
30 Double Unders / Hop Overs

Rest 1 Minute Between Rounds

Strict Pull Up Option: 8-10 Reps

Suggested Weight
Men: 40#
Women: 25#

Extra Challenge
Men: 50#+ / Increase Hop/DU Reps to 40
Women: 35#+ / Increase Hop/DU Reps to 40

Score: Slowest Round ONLY

Goal: 3:00-5:00

COACHES NOTES
Try to relax and breathe during the double unders/hop overs. This workout really comes down to the squats and pull ups so just find a smooth rhythm on the jumping bits. Choose a load on the squats that you can complete all 15 reps in 1-2 sets. For the pull ups, they should be done in 1-3 sets the whole way. Remember the score is the slowest round, so pick a pace that is sustainable across all 4 rounds.

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

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

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

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

PROGRAM B

PROGRAM B

WARM UP
JUMP ROPE WARM UP
SQUAT WARM UP
PULL UP WARM UP

WORKOUT

4 Rounds

30 Double Unders / Hop Overs
15 Back Squats
15 Pull Ups
30 Double Unders / Hop Overs

Rest 1 Minute Between Rounds

Strict Pull Up Option: 8-10 Reps

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

Extra Challenge
Men: 135-165# / Increase Hop/DU Reps to 40
Women: 85-115# / Increase Hop/DU Reps to 40

Score: Slowest Round ONLY

Goal: 3:00-5:00

COACHES NOTES
Try to relax and breathe during the double unders/hop overs. This workout really comes down to the squats and pull ups so just find a smooth rhythm on the jumping bits. Choose a load on the squats that you can complete all 15 reps in 1-2 sets. For the pull ups, they should be done in 1-3 sets the whole way. Remember the score is the slowest round, so pick a pace that is sustainable across all 4 rounds.

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

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

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

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

PROGRAM C

PROGRAM C

WARM UP
JUMP ROPE WARM UP
SQUAT WARM UP
PULL UP WARM UP

WORKOUT

4 Rounds

30 Double Unders / Hop Overs
15 Sandbag Back Squats
15 Pull Ups
30 Double Unders / Hop Overs

Rest 1 Minute Between Rounds

Strict Pull Up Option: 8-10 Reps

Suggested Weight
Men: 40-60#
Women: 25-45#

Extra Challenge
Men: Increase Hop/DU Reps to 40
Women: Increase Hop/DU Reps to 40

Score: Slowest Round ONLY

Goal: 3:00-5:00

COACHES NOTES
Try to relax and breathe during the double unders/hop overs. This workout really comes down to the squats and pull ups so just find a smooth rhythm on the jumping bits. Ideally, the squats can be completed in 1-2 sets each round. But, if you are working with a heavier bag, break the squats into three smaller sets and keep the breaks short. For the pull ups, they should be done in 1-3 sets the whole way. Remember the score is the slowest round, so pick a pace that is sustainable across all 4 rounds.

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

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

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

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

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

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.

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.

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.

210721_Demo.mp4

210721_Prog.mp4

210721_Cust.mp4

Reps vary for this one! Read the full description!

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

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, PIGEON STRETCH
POST: NECK & SHOULDER RELIEVER, SCIATICA/PIRIFORMIS

---

PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

EMOM 16 Minutes
(Every Minute on the Minute for 16 Minutes)

Min 1: 8 Single Arm Dumbbell Shoulder Press (Right) + 8 Goblet Side Step Up (Right)

Min 2: 8 Single Arm Dumbbell Shoulder Press (Left) + 8 Goblet Side Step Up (Left)

Suggested Weight
Men: 40# / 20-24" Step Up
Women: 25# / 16-20" Step Up

Extra Challenge
Men: 50#
Women: 35#

Score: Not a big focus today - put number of minutes completed with all of the work.

Goal: Choose a weight that challenges you - gives you 15-20 seconds rest.

COACHES NOTES
Choose a load on the presses that you will be able to go unbroken pretty much the whole way on the presses. Remember that you will be doing a total of 64 of them on each arm and they will get very challenging as the workout progresses so it shouldn't feel super heavy right off the bat. On the other hand, if you are getting more than 20-25 seconds rest each minute, you are probably moving through the movements too fast. Slow down and focus on quality of your movement, try going a little heavier or take the step ups to 10 each time. Remember to avoid the bounce of the floor in the side step ups, it will be tempting to do that! Set yourself up so that you will be able to complete all of the work for all 16 minutes!

SINGLE ARM SHOULDER PRESS
Set up with one DB on the shoulder with the elbow high. Keep the rib cage down and belly tight. Press straight up until your elbow is locked out with bicep by the ear. Bring the dumbbell all the way down to the shoulder.

CUSTOMIZATION
Single DB held in both hands

GOBLET SIDE STEP UP
Hold a dumbbell or kettlebell to your chest in a goblet position. Keep your shoulders down and back, chest up, and belly tight. Standing next to your box, step laterally and plant your whole foot on the box. Drive through the heel and mid-foot to stand up all the way. Your lagging foot does not need to land on the box but your stepping leg should be fully extended. Lower with control. Your stepping foot can remain on the box for the duration of the reps but you should avoid rebounding or bouncing with the outside leg. Come to a complete stop at the bottom between each rep.

CUSTOMIZATIONS
Unweighted Side Step Up
Single Side Cossack Squat

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP

WORKOUT

EMOM 16 Minutes
(Every Minute on the Minute for 16 Minutes)

Min 1: 4 Barbell Shoulder Press + 8 Plate Hug Side Step Up (Right)

Min 2: 4 Barbell Shoulder Press + 8 Plate Hug Side Step Up (Left)

Suggested Weight
Men: 95# Press / 45# Plate / 20-24" Step Up
Women: 65# Press / 25# Plate / 16-20" Step Up

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

Score: Not a big focus today - put number of minutes completed with all of the work.

Goal: Choose a weight that challenges you - gives you 15-20 seconds rest.

COACHES NOTES
Choose a load on the presses that you will be able to go unbroken pretty much the whole way on the presses. Remember that you will be doing a total of 64 of them and they will get very challenging as the workout progresses so it shouldn't feel super heavy right off the bat. On the other hand, if you are getting more than 20-25 seconds rest each minute, you are probably moving through the movements too fast. Slow down and focus on quality of your movement, try going a little heavier or take the step ups to 10 each time. Remember to avoid the bounce of the floor in the side step ups, it will be tempting to do that! Set yourself up so that you will be able to complete all of the work for all 16 minutes!

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

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

CUSTOMIZATION
Go lighter

PLATE HUG SIDE STEP UP
Hold a plate to your chest. Keep your shoulders down and back, chest up, and belly tight. Standing next to your box, step laterally and plant your whole foot on the box. Drive through the heel and midfoot to stand up all the way. Your lagging foot does not need to land on the box but your stepping leg should be fully extended. Lower with control. Your stepping foot can remain on the box for the duration of the reps but you should avoid rebounding or bouncing with the outside leg. Come to a complete stop at the bottom between each rep.

CUSTOMIZATIONS
Unweighted Side Step Up
Single Side Cossack Squat w/Plate

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

EMOM 16 Minutes
(Every Minute on the Minute for 16 Minutes)

Min 1: 6 Sandbag Shoulder Press + 8 Sandbag Side Step Up (Right)

Min 2: 6 Sandbag Shoulder Press + 8 Sandbag Side Step Up (Left)

Suggested Weight
Men: 40-60#
Women: 25-45#

Score: Not a big focus today - put number of minutes completed with all of the work.

Goal: Choose a weight that challenges you - gives you 15-20 seconds rest.

COACHES NOTES
If you are getting more than 20-25 seconds rest each minute, you are probably moving through the movements too fast. Slow down and focus on quality of your movement, or take the step ups to 10 each time. Adjust the pressing reps up or down depending on the weight of your bag, so that you think you'll be able to go unbroken on the presses most if not all the way. The pressing should not feel heavy right off the bat. Remember to avoid the bounce of the floor in the side step ups, it will be tempting to do that! Set yourself up so that you will be able to complete all of the work for all 16 minutes!

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

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

SANDBAG SIDE STEP UP
Support the bag on your back rack, on the outside shoulder, or even in a bear hug. Keep your chest up, and belly tight. Standing next to your box, step laterally and plant your whole foot on the box. Drive through the heel and mid-foot to stand up all the way. Your lagging foot does not need to land on the box but your stepping leg should be fully extended. Lower with control. Your stepping foot can remain on the box for the duration of the reps but you should avoid rebounding or bouncing with the outside leg. Come to a complete stop at the bottom between each rep.

CUSTOMIZATIONS
Unweighted Side Step Up
Single Side Cossack Squat

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.

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

210722_Demo.mp4

210722_Prog.mp4

210722_Cust.mp4

Reps Vary Slightly for the different Programs Today

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

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, SPINE STRENGTHENING
POST: SPINE HEALTH WITH A TWIST, HIP FLEXORS & PSOAS STRETCH

---

PROGRAM A

PROGRAM A

WARM UP
LOWER BODY DUMBBELL WARM UP
PULL UP WARM UP

WORKOUT

3 Rounds

30 Dumbbell Deadlifts
Run 400 Meters
20 Toes to Bar / Supine Toe Touches

Rest 2 Minutes Between Rounds

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

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

Score: Slowest Round Only

Goal: 4:00-6:00

COACHES NOTES
Any time we have high rep deadlifts at moderate to light loads, it can be tempting to just forget about technique and plow through them. Don't do that! They should go pretty quick but make sure that you are moving well throughout. Keep your shoulders above your hips in the set up position. Know that the first 100m meters of the run might be a little rough after the deadlifts and that you will find your rhythm once you push through so don't panic. Break up the toes to bar into small, quick, and manageable sets. Think 4-7 reps at a time.

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

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

CUSTOMIZATIONS
Lighter weight
Sumo Deadlifts

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

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

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!

PROGRAM B

PROGRAM B

WARM UP
LOWER BODY BARBELL WARM UP
PULL UP WARM UP

WORKOUT

3 Rounds

20 Deadlifts
Run 400 Meters
20 Toes to Bar / Plate Supine Toe Touches

Rest 2 Minutes Between Rounds

** You could also use your sandbag and do 15-20 over the shoulders instead of the deadlifts in any version today!

Suggested Weight
Men: 135-165#
Women: 95-115#

Extra Challenge
Men: 185-225#
Women: 125-155#

Score: Slowest Round Only

Goal: 4:00-6:00

COACHES NOTES
Choose a weight on the deadlifts that you will eventually have to break up but don't go so heavy that you are taking a lot of long breaks. They should go pretty quick but make sure that you are moving well throughout. Keep your shoulders above your hips in the set up position. Know that the first 100m meters of the run might be a little rough after the deadlifts and that you will find your rhythm once you push through so don't panic. Break up the toes to bar into small, quick, and manageable sets. Think 4-7 reps at a time.

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

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

CUSTOMIZATION
Lighter weight

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

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

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!

PROGRAM C

PROGRAM C

WARM UP
LOWER BODY BARBELL WARM UP
PULL UP WARM UP

WORKOUT

3 Rounds

20 Deadlifts

Bike 30 Cal (M) / 22 Cal (W)
or
Row 36 Cal (M) / 26 Cal (W)

20 Toes to Bar / Supine Toe Touches

Rest 2 Minutes Between Rounds

** Can also do this version with dumbbells as seen in Program A

Suggested Weight
Men: 135-165#
Women: 95-115#

Extra Challenge
Men: 185-225#
Women: 125-155#

Score: Slowest Round Only

Goal: 4:00-6:00

COACHES NOTES
Choose a weight on the deadlifts that you will eventually have to break up but don't go so heavy that you are taking a lot of long breaks. They should go pretty quick but make sure that you are moving well throughout. Keep your shoulders above your hips in the set up position. Know that the first 20-30 seconds of the bike/row might be a little rough after the deadlifts and that you will find your rhythm once you push through so don't panic. Break up the toes to bar into small, quick, and manageable sets. Think 4-7 reps at a time.

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

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

CUSTOMIZATION

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

CUSTOMIZATIONS
Shorten distance
Reduce calories

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!

MAMA MODIFICATIONS

KB/DB Deadlift

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

Run/Jog

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

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

Toes to Bar

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

Sit Ups

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

210723_Demo.mp4

210723_Prog.mp4

210723_Cust.mp4

Scores for Program A will appear way lower than B and C - due to the way the rounds work for both versions.

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

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, COUCH STRETCH
POST: COOL DOWN FLOW, GENTLE LOWER BODY RECOVERY

---

PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

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

12 Wall Balls
6 Single Arm Devil Press Right
12 Wall Balls
6 Single Arm Devil Press Left

Suggested Weight
Men: 40# DB / 18-20# Ball
Women: 25# / 13-15# Ball

Extra Challenge
Men: Increase Reps to 16 Wall Balls and 8 Single Arm DP each time.
Women: Increase Reps to 16 Wall Balls and 8 Single Arm DP each time.

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 4-6 Rounds

COACHES NOTES
We are looking at a round every 2-3 minutes in this version. Choose a weight (if possible) and target height on the wall balls that you think you can complete 12 reps in 1-2 sets the whole way. Make sure you are not holding your breath in the burpee portion of the single arm devil presses. Take the time to set up properly before the ground to over head portion.

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

When you catch it. Catch first and then squat.

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

CUSTOMIZATIONS
Lower Target Height
Single DB Thruster
Empty Barbell Thruster

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

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

CUSTOMIZATIONS
Burpees
Burpee Kettlebell Swing

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP

WORKOUT

No Balls - No Bells Version

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

12 Empty Barbell Thrusters
6 Plate Burpees

Suggested Weight
Men: 45# Bar / 35-45# Plate
Women: 35# / 25# Plate

Extra Challenge
Men: Increase Reps to 16 and 8
Women: Increase Reps to 16 and 8

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 8-10 Rounds

COACHES NOTES
Know that you can mix and match movements from other versions today. So you could do wall balls instead of thrusters for example. To hit the goal, we are shooting for a pace of roughly one round every 1:10-1:30. So, basically unbroken the whole way. If the empty bar is going to be too heavy for that, go with a plate thruster or single dumbbell. Pro tip for the plate burpees: Prop one side of your plate on another small plate or object about an inch high so you can easily grip the plate when it is time to take it overhead.

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
Plate Thruster
Single Dumbbell Thruster

PLATE BURPEE
Start standing with a plate on the floor in front of you. Hinge forward, bend your knees and plant your hands on the plate. Step or jump your feet back to a plank position and immediately lower knees and hips to the floor, chest to the plate. Press back up, step or jump your feet back in and stand up. As you stand you will take the plate with you and press it overhead. Keep the plate close to your body on the way up and keep your belly tight!

CUSTOMIZATIONS
Regular Burpee

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

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

12 Side to Side Sandbag Thrusters
6 Sandbag Burpee

Suggested Weight
Men: 40-60#
Women: 25-45#

Extra Challenge
Men: Increase Reps to 16 and 8
Women: Increase Reps to 16 and 8

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 7-9 Rounds

COACHES NOTES
Know that you can mix and match movements from other versions today. So you could do wall balls instead of thrusters for example. If you don't think that with the loading of your bag, you will be able to do 12 thrusters in 1-2 sets each time, reduce the reps to 8-10. Make sure you are not holding your breath in the sandbag burpees, especially when going to the floor or coming up off the floor.

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

CUSTOMIZATIONS
Adjust reps based on bag weight
Sandbag Thrusters

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

MAMA MODIFICATIONS

Thruster/Wallball

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

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!

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.

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.

210724_Demo.mp4

210724_Prog.mp4

210724_Cust.mp4

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

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, SPINE STRENGTHENING
POST: DECOMPRESSION SEQUENCE, CHEST OPENER

---

PROGRAM A

PROGRAM A

WARM UP
FULL BODY SIMPLE WARM UP
DUMBBELL SQUAT CLEAN WARM UP

WORKOUT

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

6 Dumbbell Power Clean
Max Reps Push Up + Pull Across

**Both on the same minute

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

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

Score: Push Up + Pull Across Reps ONLY

Goal: 60-90 Reps

COACHES NOTES
You're aiming to complete 6-9 push up + pull across each minute! Choose a weight on the power cleans that you can complete unbroken for the entire 10 minutes. That should give you a solid 45 seconds to work toward the rep-goal. Because there's no allotted rest between minutes, it might be a good idea to break with 10 or so seconds left in the minute to take some breaths and get ready for another set of power cleans. Be sure to keep your butt squeezed tight during the pull across so that your hips don't shoot up to the ceiling!!

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

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

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

PROGRAM B

PROGRAM B

WARM UP
FULL BODY SIMPLE WARM UP
BARBELL CLEAN WARM UP

WORKOUT

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

6 Power Clean
Max Reps Push Up + Pull Across

**Both on the same minute

Suggested Weight
Men: 95# / 40-50# DB
Women: 65# / 25-35# DB

Extra Challenge
Men: 115-135# / 40-50# DB
Women: 75-85# / 25-35# DB

Score: Push Up + Pull Across Reps ONLY

Goal: 60-90 Reps

COACHES NOTES
You're aiming to complete 6-9 push up + pull across each minute! Choose a weight on the power cleans that you can complete unbroken for the entire 10 minutes. That should give you a solid 45 seconds to work toward the rep-goal. Because there's no allotted rest between minutes, it might be a good idea to break with 10 or so seconds left in the minute to take some breaths and get ready for another set of power cleans. Be sure to keep your butt squeezed tight during the pull across so that your hips don't shoot up to the ceiling!!

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

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

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

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

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

6 Sandbag Power Clean
Max Reps Push Up + Lateral Drag

**Both on the same minute

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

Score: Push Up + Lateral Drag Reps ONLY

Goal: 50-80 Reps

COACHES NOTES
You're aiming to complete 5-8 push up + lateral drag each minute! Choose a weight on the power cleans that you can complete unbroken for the entire 10 minutes. That should give you a solid 45 seconds to work toward the rep-goal. Because there's no allotted rest between minutes, it might be a good idea to break with 10 or so seconds left in the minute to take some breaths and get ready for another set of power cleans. Be sure to keep your butt squeezed tight during the lateral drag so that your hips don't shoot up to the ceiling!!

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

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

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)

TEAM VERSION

TEAM VERSION

WARM UP
FULL BODY SIMPLE WARM UP
BARBELL CLEAN WARM UP

WORKOUT

In Teams of 2 Complete:

160 Push Up + Pull Across Reps (combined)

Only one person works at a time.

Each time it's your turn you have 1 minute. Your partner rests while you work.

Both partners must do 4 Power Cleans at the top of each minute.

**Can also use dumbbells or sandbag for this version! If you guys are doing Push Up + Lateral Drag with the sandbag - drop the total reps to 140!!!

Suggested Weight
Men: 95# / 40-50# DB
Women: 65# / 25-35# DB

Extra Challenge
Men: 115-135# / 40-50# DB
Women: 75-85# / 25-35# DB

Score: Total Time

Goal: 16-20 Min

COACHES NOTES
The way this one works is when the clock starts, BOTH partners will do 4 power cleans. Then only ONE will spend the rest of the minute doing push up + pull across while the other partner rests. At 1:00, BOTH partners will do 4 power cleans then the OTHER partner will spend the remainder of the minute doing push up + pull across. Continue alternating back and forth each minute until 160 reps are completed!

You're shooting for [8-10] reps per minute! Be sure to choose a variation of the push up + pull across that allows you to hit that rep target. Choose a weight on the power cleans that you can do unbroken for the entire workout (keep in mind you'll be doing them following a set of push up + pull across!)

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

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

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

MAMA MODIFICATIONS

Power Clean

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

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.

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

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

---

WARM UP
LOWER BODY DUMBBELL WARM UP

WORKOUT

6 Rounds (18 Minutes Total)

40 Sec Double DB Sumo Deadlift
20 Sec Rest
40 Sec Lateral Crossbody Goblet Step Ups
20 Sec Rest
40 Sec Weighted Elbow Plank
20 Sec Rest

Suggested Weight
Men: 35-55# DB(s)/KB(s) | 25-45# Plate
Women: 20-35# DB(s)/KB(s) | 15-25# Plate

Score: Weight Used for Step Ups

COACHES NOTES
Aim to hit 12-16 of the Sumo Deadlifts and 10-14 of the Step Ups! Read the written description and watch the demo video so that you know what we're looking for with these movements!!!

DOUBLE DUMBBELL SUMO DEADLIFT
Assume a wide stance (about a foot wider than your squat stance) with your toes pointed out slightly. Hold a dumbbell in each hand. Send your hips back, keeping your shins vertical and back flat. Don't angle the front heads down. Keep the dumbbells parallel to the floor as you lower. Don't touch the heads down to the floor if it will force your low back out of a neutral position. Drive your knees out like you're trying to keep your knee caps on the outsides of your feet / "flashing" your inner thighs forward. Squeeze your butt hard and imagine you're sliding your feet together to stand.

LATERAL CROSSBODY GOBLET STEP UP
Stand alongside a box (not facing) holding a single dumbbell or kettlebell at your chest. With the leg furthest from the box, step up and across your body. Plant that foot on the box, keeping your toes angled forward as much as you possibly can (you'll be tempted to angle them toward the middle of the box so turn them forward intentionally). Hips should be pointing straight in front of you. Drive through that heel to stand on top of the box. Step down to the other side of the box. Repeat with the other leg.

WEIGHTED ELBOW PLANK
Lie on your belly and slide the plate onto your mid-low back. Then prop yourself up onto your elbows and hold. Make sure to keep your thighs and belly squeezed so your hips don't sag.

MAMA MODIFICATIONS

KB/DB Deadlift

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

DB Step Ups

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

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.

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

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

---

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

4 Rounds

20 Alternating Uneven Push Ups
16 Alternating Shoulder Squat Cleans
12 Toe Touch + Sit Ups

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

Score: Total Time

Goal: 10-16 Minutes

COACHES NOTES
These rounds should take 2:30-4:00 each. Choose a variation on the uneven push ups that you can complete 20 reps in 2-3 sets the whole way. Don't rush the positions on the squat cleans, make sure you are extending your hips fully during and between each rep. Make sure you are leading with the chest in the sit up portion of the toe touch + sit up and not over-rounding the back as you come up.

ALTERNATING UNEVEN PUSH UPS
Set up in a plank position with one hand on the bag and one hand on the floor. Hands should be shoulder width or slightly wider. The bag can be in line with or perpendicular to your torso. Keeping your knees, hips, shoulders and ears in one line, lower your chest to at least the height of the elevated hand. Press back up to plank then walk your hands over so that you are in an uneven plank position with the opposite hand on the bag and on the floor. Perform another push up from this position. Every push up counts as 1 rep. So 20 reps is 10 on each side.

CUSTOMIZATIONS
Alternating Uneven Knee Push Ups
Plank Up & Overs

SANDBAG SINGLE SHOULDER SQUAT CLEAN
Start with the sandbag on the ground, narrow side between your feet. Knees are bent slightly, heels down, arms straight, chest up.

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

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

CUSTOMIZATIONS
Sandbag Squat Clean
Single Shoulder Power Clean + Front Squat

SUPINE TOE TOUCH + SIT UP
Start on your back with the bag over the chest, arms extended, perpendicular to the floor. Keep the legs straight and squeezed together. Raise your legs up to touch feet or shins to the bag.

As you lower your legs, sit up. Keep the arms extended so you finish in a seated position with arms extended overhead.

CUSTOMIZATIONS
Sandbag Sit Ups
Supine Toe Touches

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

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

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

---

WARM UP
GENERAL BARBELL WARM UP

WORKOUT

Front Squat

5 Sets of 7 Reps

(Every 2 Minutes for 10 Minutes, Perform 7 Reps)

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.

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

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

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

Shoulder Press

5 Sets of 7 Reps

(Every 2 Minutes for 10 Minutes, Perform 7 Reps)

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.

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

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

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

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

---

WARM UP
GYMNASTICS PULL WARM UP

WORKOUT

7 Min Pull Over Practice

Options:

- Kicking Pull Over
- Jumping Pull Over
- Hanging Pull Over

Choose one or play around with all three for 7 minutes!

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

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

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

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

7 Min AMRAP
(Get as far as you can in 7 Min)

1 Handstand Push Up
2 Shoulder Taps (1 per side)

2 Handstand Push Ups
4 Shoulder Taps (2 Per Side)

Keep adding in that fashion and get as far as you can in 7 min

**Handstand push ups may be strict or kipping.

Customization:
Pike or Knee on Box Handstand Push Ups and Shoulder Taps.

Score: Total Reps of Handstand Push Ups ONLY.

COACHES NOTES
Be careful not to allow yourself to PLOP to the ground on these handstand push up reps. Always show control.

HANDSTAND PUSH UP
Remember to keep the belly tight - hands shoulder width or slightly wider - butt squeezed.

You will do these with the back facing the wall - but the hands should be a few inches away from the wall with the fingers spread.

To initiate the handstand push up shift the shoulders and head toward the wall first and then lower down under control. Try not to let the elbows flare out too much and keep the belly tight - butt squeezed. Only the feet should be in contact with the wall (unless doing kipping - which then you would allow your butt to touch the wall at the bottom).

Make sure you are in the tripod position in the bottom, head in front with fingertips in line with the forehead. Make sure elbows come forward and not too far out.

If kipping you will then lower the knees all of the way to the elbows - kick OUT and around - THEN press. Hips then press. Keep your butt squeezed tight.

Finish completely locked out at the top.

SHOULDER TAPS
Aim to touch right hand to right shoulder and left hand to left shoulder. If you need to just lift hands slightly - that's ok.

Technique for pike option is very similar. Shoulders and head go forward (away from the box) and then down. Elbows in. Tripod position at the bottom. Press back to lock out.

For Total Time:

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

Score is how long it takes you to accumulate 3 minutes in that hold

COACHES NOTES
Squeeze your knees, butt, and belly. No sagging hips or belly. Elbows tucked in with the bicep and forearm touching the rib cage. No raised hips either! Remember to breathe!

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

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

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

---

WARM UP
UPPER BODY DUMBBELL WARM UP
PULL UP WARM UP

WORKOUT

Part 1

3 Rounds

(Rest 30 Sec to 1 Min Between Movements)

10-12 Close Grip Bent Over Row (2 DB)
8-12 Inverted Row (TRX/Ring works, too)
15-20 Supermans

Score: Weight Used for Bent Over Row

COACHES NOTES
Movements are slow and controlled with 1 second pause on both ends, stay engaged the whole time. Rest a few minutes between parts 1 and 2.

CLOSE GRIP BENT OVER ROW
Hold the dumbbells together, palms face each other and pull to your chest. Remember to keep your elbows close to the body and shoulders pulled back and down away from your ears.

SUPINE ROW
Make sure you work from an angle that allows you to move slow and controlled. You might place your feet on a box to get more horizontal or simply walk your feet out far enough that your body is 30-45 degrees to the floor.

SUPERMAN
Lie face down with your arms extended overhead and legs together and extended. Keep some engagement through your belly as you lift your chest and thighs away from the floor. Reach your fingertips and toes as far as you can in opposite directions while you elevate them as high as you can from the floor. Lower down slow.

Part 2

3 Sets of 21s (Palms Up)

7 Bottom Up Half Curls
7 Top Down Half Curls
7 Curls

Rest 1-2 minutes between sets.

Score: Weight Used

COACHES NOTES
Now, for the 21's BABY!!

First you curl from straight arm to 90 degrees 7 times. Then, from 90 degrees all the way up 7 times. Then 7 full curls. All without stopping so it is 21 reps total. Then take a break for a minute or two and repeat for a total of 3 sets. Again, go nice and slow and get that pump!!

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.

---

WARM UP
UPPER BODY BARBELL WARM UP
SQUAT WARM UP

WORKOUT

Overhead Squat

4 Sets of 5 Reps

COACHES NOTES
Warm up to a weight that is challenging for you. Then put 20 min on the clock and do 4 sets of 5, either adding more weight between or maintaining same weight for all 4 sets. Give yourself time to rest as needed between 2-3 min, but finish all 4 sets of 5 of heavy overhead squats in the 20 min window.

OVERHEAD SQUAT
If you have a rack, you will unrack the bar on your back. Get your hands into the wide grip position. Perform a wide grip - behind the neck push press or jerk to get the bar overhead. Tighten your belly - move your feet out to under the shoulders. Press up and rotate the shoulders forward.

If you are taking from the ground you may snatch it if you are able or perform a clean and jerk onto the back - then do the behind the neck push press or jerk to get the bar overhead.

Once overhead you will initiate the squat by reaching your butt back, keeping the heels down, driving your knees out, keeping the belly tight and chest up, pushing up into the bar, but also pulling it back slightly (to keep it over the middle of your foot) as you go down. Allow this process to be slow and controlled. Keep pressing up and work to keep the armpits forward and chest up! Get the butt lower than the knees at the bottom with the heels down, knees out, belly tight, chest up and bar over the middle of the foot. No plopping or collapsing in the back.

As you stand you will drive through the heels, push the knees out, lead with the chest and press into the bar. Stand all of the way up!

After 5 reps you can either drop it (and clean it to get back in the rack) or lower back to the back to re-rack. IF you lower back to the back - ABSORB WITH YOUR KNEES and be extremely careful not to lower onto the neck. Keep that chest up when you absorb it!

Behind the Neck Snatch Grip Shoulder Press

4 Sets of 10 Reps

COACHES NOTES
These presses are from your snatch grip width and should be on the lighter side!

BEHIND THE NECK SNATCH GRIP SHOULDER PRESS
Bar will be on the back with a wide grip. Pull your rib cage down and lift the chest. Rotate the elbows forward and beneath the bar. Make sure the head is out of the way and press the bar straight up. Lock out completely with the bar over the middle of the body. Pause for 1 second and lower back down. Absorb lower with the knees when you start to get fatigued!

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

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

---

RUN VERSION

WARM UP
RUNNING WARM UP

WORKOUT

Run Version:

5 Rounds (0:00-10:00)
90 Seconds ON
30 Seconds OFF

Rest 4 Min (10:00-14:00)

4 Rounds (14:00-22:00)
90 Seconds ON
30 Seconds OFF

Rest 4 Min (22:00-26:00)

3 Rounds (26:00-32:00)
90 Seconds ON
30 Seconds OFF

Rest 4 Min (32:00-36:00)

2 Rounds (36:00-40:00)
90 Seconds ON
30 Seconds OFF

**All intervals should be FAST! Uncomfortable, but sustainable.

Goal: Cover same distance for EVERY 90 second interval. Find what you can maintain without it ever being easy or impossible.

Score is average distance for the 90 second intervals

COACHES NOTES
Work on your RECOVERY routine during the 30 seconds. Work on learning to breathe and move to lower your heart rate.

ROW VERSION

Row Version:

5 Rounds (0:00-10:00)
90 Seconds ON
30 Seconds OFF

Rest 4 Min (10:00-14:00)

4 Rounds (14:00-22:00)
90 Seconds ON
30 Seconds OFF

Rest 4 Min (22:00-26:00)

3 Rounds (26:00-32:00)
90 Seconds ON
30 Seconds OFF

Rest 4 Min (32:00-36:00)

2 Rounds (36:00-40:00)
90 Seconds ON
30 Seconds OFF

**All intervals should be FAST (uncomfortable but sustainable)

Goal: Cover same amount of CALORIES for EVERY 90 second interval. Find what you can maintain without it ever being easy or impossible.

Score is average CALORIES for the 90 second intervals

COACHES NOTES
Work on your RECOVERY routine during the 30 seconds. Work on learning to breathe and move to lower your heart rate.

BIKE VERSION

Bike Version:

5 Rounds (0:00-10:00)
90 Seconds ON
30 Seconds OFF

Rest 4 Min (10:00-14:00)

4 Rounds (14:00-22:00)
90 Seconds ON
30 Seconds OFF

Rest 4 Min (22:00-26:00)

3 Rounds (26:00-32:00)
90 Seconds ON
30 Seconds OFF

Rest 4 Min (32:00-36:00)

2 Rounds (36:00-40:00)
90 Seconds ON
30 Seconds OFF

**All intervals should be FAST (uncomfortable but sustainable)

Goal: Cover same amount of CALORIES for EVERY 90 second interval. Find what you can maintain without it ever being easy or impossible.

Score is average CALORIES for the 90 second intervals

COACHES NOTES
Work on your RECOVERY routine during the 30 seconds. Work on learning to breathe and move to lower your heart rate.

MAIN VERSION ONLY 2Gaia Jeb Cut

PROGRAMS 2Gaia Jeb

CUSTOMIZATION 2Gaia Jeb

Welcome to Round 2 of the 2021 Vault! This workout was programmed on 01/11/2021 in Round 1!

This is the workout of the day for Monday - but also the SECOND workout in the Street Parking Vault Challenge! Perform ANY VERSION (including SHIFT) of this workout and record your score before 2pm PST on Thursday - July 15 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): GYMNASTICS-OLY
  POST(best after the main workout): BUTTS & GUTS
  SWAP(skip the main workout and do one of these instead): SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, HIP FLEXORS & PSOAS STRETCH
POST: QUADS/IT BAND, COOL DOWN FLOW

---

PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

2021 VAULT: DUMBBELL GAIA

60 DB Deadlifts
60 Air Squats
60 Push Ups
30 DB Power Cleans
30 DB Squats
30 DB Shoulder to Overhead

One time through!

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

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

Score: Total Time

Goal: 11-17 Min

COACHES NOTES
Pick a weight for the deadlifts that you can do 12-20 reps at a time. For the power cleans, DB squats, and shoulder to overhead you should be able to knock out 6-10 reps at a time. You can use different weights for different movements, if you have the equipment and it would help you to meet the goal!

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

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

AIR SQUATS
For the air squats - set up with feet shoulder width apart. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep.

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

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

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

CUSTOMIZATIONS
Knee Push Up, Elevated Push Up

DB POWER CLEAN
DB power clean starts with the DBs on the ground just outside your feet, which are positioned hip width apart. Bend your knees and keep your heels down. Allow a slight hinge at the hips, arms straight. Keep your belly tight and your back flat.

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

CUSTOMIZATIONS
Hang Power Clean

DB SQUATS
For the DB squats 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

DB SHOULDER TO OVERHEAD
Set up for the push press with the dumbbells on your shoulders and elbows high. Feet hip to shoulder width apart. Chest up, belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the DBs pop up off the shoulders, press straight up to lock out.

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

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

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

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP

WORKOUT

2021 VAULT: BARBELL GAIA

60 Deadlifts
60 Air Squats
60 Push Ups
30 Power Cleans
30 Front Squats
30 Shoulder to Overhead

One time through!

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

Extra Challenge
Men: 115-135#
Women: 75-85#

Score: Total Time

Goal: 11-17 Min

COACHES NOTES
Pick a weight for the deadlifts that you can do 12-20 reps at a time. For the power cleans, front squats, and shoulder to overhead you should be able to knock out 6-10 reps at a time. You can use different weights for different movements, if you have the equipment and it would help you to meet the goal!

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

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

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

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

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

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

CUSTOMIZATIONS
Knee Push Up, Elevated Push Up

BARBELL POWER CLEAN
Power Cleans 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
Hang Power Clean

BARBELL FRONT SQUAT
For front squats, make sure the bar is resting on the shoulders with elbows high. Use a loose, fingertip grip if you need to. Keep the chest up, but do not overextend the back. Keep the belly tight!

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

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

CUSTOMIZATIONS
Goblet Squat

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

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

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

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

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

2021 VAULT: SANDBAG GAIA

60 Sandbag Deadlifts
60 Air Squats
60 Push Ups
30 Sandbag Power Cleans
30 Sandbag Front Squats
30 Sandbag Shoulder to Overhead

One time through!

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

Score: Total Time

Goal: 10-16 Min

COACHES NOTES
Pick a weight for the deadlifts that you can do 12-20 reps at a time. For the power cleans, front squats, and shoulder to overhead you should be able to knock out 6-10 reps at a time. You can use different weights for different movements, if you have the equipment and it would help you to meet the goal!

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

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

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

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

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

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

CUSTOMIZATIONS
Knee Push Up, Elevated Push Up

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

CUSTOMIZATIONS
Hang Power Clean

SANDBAG FRONT SQUAT
For these squats, 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
Goblet Squat

SANDBAG SHOULDER TO OVERHEAD
Set up for the push press with the bag on your biceps and elbows high. Feet hip to shoulder width apart. Chest up, belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the bag pops up off the arms, press straight up to lock out.

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

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

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

MAMA MODIFICATIONS

KB/DB Deadlift

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

DB/Back/Front/Air Squat

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

Push Up

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

Power Clean

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

Overhead Press

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