05 EROS Daily Demo - Street Parking Vault 2021

05 EROS Customizations - Street Parking Vault 2021

Welcome to Round 2 of the 2021 Vault! This workout was programmed on 02/01/2021 in Round 1!

This is the workout of the day for Monday - but also the FIFTH workout in the Street Parking Vault Challenge! Perform ANY VERSION (including SHIFT) of this workout and record your score before 2pm PST on Thursday - August 5 to receive credit towards the Vault!

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

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

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

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

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PROGRAM A

PROGRAM A

WARM UP
PULL UP WARM UP
SQUAT WARM UP

WORKOUT

2021 VAULT: EROS

4 Rounds

15 Wall Balls
15 Pull Ups
15 Wall Balls

Rest 2 Min Between Rounds

Strict Pull Up Option:
7-10 Strict Pull Ups Per Round

Suggested Ball Weight:
Men: 18-20#
Women: 13-15#

Extra Challenge Men/Women: 20/20/20
**Only do the Extra Challenge if you can keep rounds under 3:00.

Score: Fastest AND Slowest Round

Goal: 1:30-3:00 Rounds

COACHES NOTES
Each round of this workout should be an all-out effort! That means aiming to do the wall balls UNBROKEN. If you do end up breaking at any point, don’t walk away from the ball. Stay there and get the set done. For the pull-ups, choose a variation that will allow you to get the 15 reps done in 2 sets, maybe 3 sets in the later rounds.

WALL BALL
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.

CUSTOMIZATION
Single Dumbbell Thruster

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

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

CUSTOMIZATION
Banded Pull Up
Ring Row
Bar in Rack Row
Bent Over Row

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

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.

210803_Demo.mp4

210803_Prog.mp4

210803_Cust.mp4

This is the "tester" workout for the Julian vs Miranda Challenge! If you are participating in the challenge you will get points for your team for re-testing this one at the end of the month! Each part of the workout pays homage to one team. The push up + renegade rows represent the Gallos. The devil press - the glorious Palomas of course. And the run - those pesky Patos....

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

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

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PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

4 Rounds

8 Push Up + Renegade Row
12 Devil Press
Run 400 Meters

**Could also do this version with sandbag. Swap Push Up + RR with Push Up Lateral Drag.

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

Extra Challenge
Men: 5 Rounds
Women: 5 Rounds

Score: Total Time

Goal: 16-22 Minutes

COACHES NOTES
You are only allowed to do extra challenge if you complete first 4 rounds under 18 minutes. Goal time is still under 22.

Each round should be 3:30-5:00. Even if you think you could do 8 push up + renegade rows unbroken, the devil presses right after are going to sneak up on you. So, consider breaking the reps up into 4 and 4. For the devil presses, shoot for 2 sets the whole way but if you have to break it into a 3rd set in those last couple rounds, you should still be on track to hit the goal.

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

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

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

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

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

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

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

CUSTOMIZATIONS
Single Arm Devil Press
Burpee Kettlebell Swing

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, or toe taps to a low target.

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

PROGRAM B

PROGRAM B

WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

4 Rounds

8 Push Up and Over Plate
12 Plate Burpees
Run 400 Meters

Suggested Weight
Men: 45# Plate
Women: 25# Plate

Extra Challenge
Men: 5 Rounds
Women: 5 Rounds

Score: Total Time

Goal: 16-22 Minutes

COACHES NOTES
You are only allowed to do extra challenge if you complete first 4 rounds under 18 minutes. Goal time is still under 22.

Each round should be 3:30-5:00. This version may go a little quicker than the other ones but the push up and overs will still be sneaky. Be deliberate about how you are going to break up the reps before you start the workout so you don't overdo it at the beginning. Consider breaking the push up and overs into 2 sets, then finding a smooth pace on the plate burpees.

PUSH UP AND OVER
Start in a plank position with a plate or stack of plates (3-6 inches high) outside one of your hands. Perform a push ups by lowering the chest, hips, and thighs all the way to the floor with control while maintaining that rigid plank position. Keep the elbows within 45° to the body. Press back up to plank and walk both hands on top of your plate.

Then, walk your hands over to the other side of the plank and perform a push up on the other side. Each each time you push up and walk your hands over to the other side is one rep.

CUSTOMIZATIONS
Push Up + Taps
Plank Up and Overs

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

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
Toe Taps to a Low Target

PROGRAM C

PROGRAM C

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

4 Rounds

8 Push Up + Renegade Row
12 Devil Press
Row 36 Cal (Men) / 26 Cal (Women)
or
Bike 30 Cal (Men) / 22 Cal (Women)

**Could also do this version with sandbag. Swap Push Up + RR with Push Up Lateral Drag.

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

Extra Challenge
Men: 5 Rounds
Women: 5 Rounds

Score: Total Time

Goal: 16-22 Minutes

COACHES NOTES
You are only allowed to do extra challenge if you complete first 4 rounds under 18 minutes. Goal time is still under 22.

Each round should be 3:30 - 5:00. Even if you think you could do 8 push up + renegade rows unbroken, the devil presses right after are going to sneak up on you. So, consider breaking the reps up into 4 and 4. For the devil presses, shoot for 2 sets the whole way but if you have to break it into a 3rd set in those last couple rounds, you should still be on track to hit the goal.

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

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

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

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

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

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

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

CUSTOMIZATIONS
Single Arm Devil Press
Burpee Kettlebell Swing

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

CUSTOMIZATIONS
Reduce calories

MAMA MODIFICATIONS

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.

Devil Press

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

Run/Jog

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

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

Burpee

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

KB Swing

If you notice any coning or pulling in the overhead position of the swing, sub shoulder height or eye level swings and focus on posture and breathing mechanics. If the shape of your body (preggo bellies!) is making the bottom position a little too tight for comfort, you can sub an Outside KB Swing or a Single Arm Swing.

210804_Demo.mp4

210804_Prog.mp4

210804_Cust.mp4

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

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, PIGEON STRETCH
POST: SCIATICA/PIRIFORMIS, HIPS

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PROGRAM A

PROGRAM A

WARM UP
BOX JUMP WARM UP
PULL UP WARM UP

WORKOUT

5 Rounds

10 Box Jumps
12 Alternating Dumbbell Front Rack Lunges
10 Box Jumps
12 Toes to Bar

Rest 1 Minute Between Rounds

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

Extra Challenge
Men: 50# DBs / 24-30" Box
Women: 35# DBs / 20-24" Box

Score: Slowest Round ONLY

Goal: 1:45-3:00

COACHES NOTES
Take note of the option for a higher box jump today. If you are super efficient at box jumps - try the bigger jump on with this one. This is an option even if you don't use extra challenge weight. Remember it is 100 of them so stay focused on s soft landing and consider mixing in some step-down reps if you normally rebound. Choose a weight on the lunges you can complete the reps unbroken each round. The toes to bar should take a minute or less and be performed in 1-3 sets the whole way. Break them early to avoid going down to singles. If you go with v-ups/alternating v-ups, increase the reps to 18 each time.

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

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

CUSTOMIZATIONS
Eye Level Kettlebell Swings
Jump Overs

DUMBBELL FRONT RACK LUNGES
For these lunges, make sure the dumbbells are resting on the shoulders with the elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step so that your front heel is firmly planted when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 12 you end up doing 6 on each side.

CUSTOMIZATIONS
Goblet Lunges
Alternating Weighted Step Ups
Single Leg Deadlifts

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 18 V-Ups.

CUSTOMIZATIONS
V-Ups/Alternating V-Ups (increase to 18 reps)
Knee-Ups
Supine Toe Touches
Regular Sit Ups

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

PROGRAM B

PROGRAM B

WARM UP
BOX JUMP WARM UP
PULL UP WARM UP

WORKOUT

5 Rounds

10 Box Jumps
12 Alternating Barbell Front Rack Lunges
10 Box Jumps
12 Toes to Bar

Rest 1 Minute Between Rounds

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

Extra Challenge
Men: 115# / 24-30" Box
Women: 75# / 20-24" Box

Score: Slowest Round ONLY

Goal: 1:45-3:00

COACHES NOTES
Take note of the option for a higher box jump today. If you are super efficient at box jumps - try the bigger jump on with this one. This is an option even if you don't use extra challenge weight. Remember it is 100 of them so stay focused on s soft landing and consider mixing in some step-down reps if you normally rebound. Choose a weight on the lunges you can complete the reps unbroken each round. The toes to bar should take a minute or less and be performed in 1-3 sets the whole way. Break them early to avoid going down to singles. If you go with v-ups/alternating v-ups, increase the reps to 18 each time.

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

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

CUSTOMIZATIONS
Eye Level Kettlebell Swings
Jump Overs

BARBELL FRONT RACK LUNGES
Make sure the bar is resting on the shoulders with a loose fingertip grip and elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step so that your front heel is firmly planted when the back knee GENTLY touches the ground. Stand all the way up between reps and alternate legs with each lunge. So for each set of 12 you end up doing 6 on each side.

CUSTOMIZATIONS
Go lighter
Front Rack Step Ups

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 18 V-Ups.

CUSTOMIZATIONS
V-Ups/Alternating V-Ups (increase to 18 reps)
Knee-Ups
Supine Toe Touches
Regular Sit Ups

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

PROGRAM C

PROGRAM C

WARM UP
BOX JUMP WARM UP
PULL UP WARM UP

WORKOUT

5 Rounds

10 Box Jumps
12 Alternating Sandbag Front Rack Lunges
10 Box Jumps
12 Toes to Bar / Supine Toe Touches

Rest 1 Minute Between Rounds

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

Extra Challenge
Men: 24-30" Box
Women: 20-24" Box

Score: Slowest Round ONLY

Goal: 1:45-3:00

COACHES NOTES
Take note of the option for a higher box jump today. If you are super efficient at box jumps - try the bigger jump on with this one. This is an option even if you don't use extra challenge weight. Remember it is 100 of them so stay focused on s soft landing and consider mixing in some step-down reps if you normally rebound. The lunges should be performed unbroken. If you are working with a heavier bag, you may need to adjust the reps to something that can be done in :40-1:00. The toes to bar should take a minute or less and be performed in 1-3 sets the whole way. Break them early to avoid going down to singles. If you go with v-ups/alternating v-ups, increase the reps to 18 each time.

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

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

CUSTOMIZATIONS
Eye Level Kettlebell Swings
Jump Overs

SANDBAG FRONT RACK LUNGES
For these lunges, make sure the sandbag is resting on the biceps with the elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step so that your front heel is firmly planted when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 12 you end up doing 6 on each side.

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

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 18 V-Ups.

CUSTOMIZATIONS
V-Ups/Alternating V-Ups (increase to 18 reps)
Knee-Ups
Supine Toe Touches
Regular Sit Ups

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

MAMA MODIFICATIONS

Box Jump

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

Lunge

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

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

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)

210805_Demo.mp4

210805_Prog.mp4

210805_Cust.mp4

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

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, CALVES/ANKLES
POST: GENTLE LOWER BODY RECOVERY, QUADS/IT BAND

---

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)

30 Double Unders / Hop Overs
8 Dumbbell Hang Clusters

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

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

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 7-10 Rounds

COACHES NOTES
To hit the goal, rounds should take 1:15-1:45. The double unders or hop overs really shouldn't take more than 30 seconds which gives you :45-1:15 for the hang clusters. Choose a weight that allows you to complete the 8 hang clusters in 1-2 sets the whole way. Remember to stay relaxed and breathe on the double unders. As fatigue sets in, it will affect your coordination - just remember... it's all in the wrist! Don't rush the clusters, make sure you are in control of the weight the whole time and you are hitting all the good positions along the way from the hang to the squat to overhead.

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 about :30 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.

DUMBBELL HANG CLUSTER
Start with the dumbbells at your waist. You will perform a hang squat clean, by dipping slightly, standing up hard and fast, shrugging, and pulling down into a squat with the dumbbells landing on the shoulders.

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

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

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

CUSTOMIZATIONS
Hang Power Clean + Thruster

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP

WORKOUT

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

30 Double Unders / Hop Overs
8 Barbell Hang Clusters

Suggested Weight
Men: 75#
Women: 55#

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

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 7-10 Rounds

COACHES NOTES
To hit the goal, rounds should take 1:15-1:45. The double unders or hop overs really shouldn't take more than 30 seconds which gives you :45-1:15 for the hang clusters. Choose a weight that allows you to complete the 8 hang clusters in 1-2 sets the whole way. Remember to stay relaxed and breathe on the double unders. As fatigue sets in, it will affect your coordination - just remember... it's all in the wrist! Don't rush the clusters, make sure you are in control of the weight the whole time and you are hitting all the good positions along the way from the hang to the squat to overhead.

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 about :30 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.

BARBELL HANG CLUSTER
Deadlift the bar to the waist. Hinge at the hip slightly and bend the knees. Keep the weight in the heels, arms straight, and chest lifted. Pull the bar in to keep it close to the body. Stand up hard and fast, shrug the shoulders. Pull yourself down under the bar and rotate the elbows around quickly so that you land in the bottom of the squat with the bar on the shoulders. Heels are down, knees out, butt lower than knees. Keep the chest up, belly tight and back flat. Stand up hard and fast. Drive through the heels and pop the bar off of the shoulders. Move the face out of the way and press straight up. Finish with a press to lock out with the biceps by the ears at the top! Keep the belly tight! Lower back to the waist for the next rep!

CUSTOMIZATIONS
Go lighter
Hang Power Clean + Thruster

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

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

30 Double Unders / Hop Overs
8 Sandbag Hang Clusters

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

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 7-10 Rounds

COACHES NOTES
To hit the goal, rounds should take 1:15-1:45. The double unders or hop overs really shouldn't take more than 30 seconds which gives you :45-1:15 for the hang clusters. Try to complete those reps in 1-2 sets the whole way. Adjust the reps if you need to, but do it before you start the workout. Remember to stay relaxed and breathe on the double unders. As fatigue sets in, it will affect your coordination - just remember... it's all in the wrist! Don't rush the clusters, make sure you are in control of the weight the whole time and you are hitting all the good positions along the way from the hang to the squat to overhead.

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 about :30each 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.

SANDBAG HANG CLUSTER
Deadlift the sandbag to the waist. Your feet should be under the hips with the heels down. Arms are long and straight. You will dip by hinging at the hip slightly and bending the knees. From here you will basically jump (stand up hard and fast) and SHRUG to make the sandbag weightless. Pull YOURSELF down into a squat. Catch the sandbag on your biceps with the elbows high. Heels down, butt back, knees out, belly tight. Stand up hard and fast. Drive through the heels and pop the sandbag off of the biceps. Move the face out of the way and press straight up. Finish with a press to lock out with the biceps by the ears at the top! Keep the belly tight! Lower back to the waist for the next rep!

CUSTOMIZATIONS
Adjust reps if working with a heavier bag
Hang Power Clean + Thruster

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.

Hang Clean

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

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.

210806_Demo.mp4

210806_Prog.mp4

210806_Cust.mp4

Reps vary depending on version you choose today.

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

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: GENTLE UPPER BODY RECOVERY, CALVES/ANKLES

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PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

Every 5 Minutes for 25 Minutes (5 Total Rounds)

Run 200 Meters
12 Single Arm Dumbbell Snatch Right Arm
Run 200 Meters
12 Single Arm Dumbbell Snatch Left Arm

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

Extra Challenge
Men: 50# DB / Every 4 Minutes for 24 Minutes (6 Rounds)
Women: 35# DB / Every 4 Minutes for 24 Minutes (6 Rounds)

Score: FASTEST Round

Goal: 3:00-4:00

COACHES NOTES
Go all out! We WANT you to get at least 1 minute rest each time. Even a 90 second rest is totally fine. If your first round is faster than 3:00 - take on the Extra Challenge! Your running pace should be very uncomfortable. Make sure you are really using the hips to generate power in the snatches. Choose a load that you COULD go unbroken in at least the first few rounds. To clarify how this works, start a new round every 5 minutes. Any remaining time in that 5 minute (or 4 minute if you take on the extra challenge) window you get to rest.

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

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

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

CUSTOMIZATIONS
Dumbbell Hang Power Snatches

PROGRAM B

PROGRAM B

WARM UP
RUNNING WARM UP
SNATCH WARM UP

WORKOUT

Every 5 Minutes for 25 Minutes (5 Total Rounds)

Run 200 Meters
7 Power Snatch
Run 200 Meters
7 Power Snatch

**Could also do this version with your sandbag - swap 9 sandbag to overhead each time.

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

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

Score: FASTEST Round

Goal: 3:00-4:00

COACHES NOTES
Go all out! We WANT you to get at least 1 minute rest each time. Even a 90 second rest is totally fine. If your first round is faster than 3:00 - take on the Extra Challenge! Your running pace should be very uncomfortable. Make sure you are really using the hips to generate power in the snatches. Choose a load that you COULD go unbroken in at least the first few rounds. To clarify how this works, start a new round every 5 minutes. Any remaining time in that 5 minute (or 4 minute if you take on the extra challenge) window you get to rest.

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

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

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

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

CUSTOMIZATIONS
Go lighter
Hang Power Snatch

PROGRAM C

PROGRAM C

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

Every 5 Minutes for 25 Minutes (5 Total Rounds)

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

12 Single Arm Dumbbell Snatch Right Arm

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

12 Single Arm Dumbbell Snatch Left Arm

**Could also do this version with the barbell or sandbag options from Program B.

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

Extra Challenge
Men: 50# DB / Every 4 Minutes for 24 Minutes (6 Rounds)
Women: 35# DB / Every 4 Minutes for 24 Minutes (6 Rounds)

Score: FASTEST Round

Goal: 3:00-4:00

COACHES NOTES
Go all out! We WANT you to get at least 1 minute rest each time. Even a 90 second rest is totally fine. If your first round is faster than 3:00 - take on the Extra Challenge! Your biking/rowing pace should be very uncomfortable. Make sure you are really using the hips to generate power in the snatches. Choose a load that you COULD go unbroken in at least the first few rounds. To clarify how this works, start a new round every 5 minutes. Any remaining time in that 5 minute (or 4 minute if you take on the extra challenge) window you get to rest.

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

CUSTOMIZATIONS
Reduce calories

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

CUSTOMIZATIONS
Dumbbell Hang Power Snatches

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.

DB Snatch

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

210807_Demo.mp4

210807_Prog.mp4

210807_Cust.mp4

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

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, THORACIC SPINE RELEASE
POST: SPINE HEALTH WITH A TWIST, LOWER BACK RELEASE

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PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

AMRAP 20 Minutes
(As Many Rounds and Reps as Possible in 20 Minutes)

4 Turkish Get Ups Right
16 Alternating Step Ups (DB at Right Shoulder)
4 Turkish Get Ups Left
16 Alternating Step Ups (DB at Left Shoulder)

Suggested Weight
Men: 30-40# / 22-24" Step
Women: 15-25# / 18-20" Step

Extra Challenge
Men: 45-55# / 22-24" Step
Women: 30-35# / 18-20" Step

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 5-7 Rounds

COACHES NOTES
The MAIN focus of this workout is good movement over speed. Turkish get ups can be FRUSTRATING when they are new, but this movement develops core strength, shoulder strength and stability, coordination, and is great for developing tons of body awareness. We suggest swallowing your pride and giving these a go - even if you have to use lighter or even no weight for that portion of the workout. You're looking at each round taking 2:45-4:00. Choose a weight and height for the step ups that allows you to get each set of 16 step ups done in 0:45-1:15!

TURKISH GET UP
Hitting every position in the Turkish Get Up is extremely important so take your time on these and go as light as you need to. Use a shoe if you need to!

Start on your back. Holding the weight in your right hand, extend your arm straight up in the air. Bend your right knee so your right foot is flat on the floor.

Bring your left arm out to the side about 45°. Keep your right arm vertical for the entire movement. Roll onto your left forearm, then up to your left hand. Push your hips up toward the ceiling. Sweep your left leg under and behind your right leg so some of your weight is on your left shin.

Raise your left hand off the floor and come up into a lunge position. Stand up all the way.

To complete the rep, retrace your steps back down until you are lying on your back.

CUSTOMIZATIONS
Unweighted Turkish Get Up
Turkish Get Downs
4 - 1/2 Get Ups + 4 Single-Arm Overhead/Shoulder Lunges

MAMA MODIFICATIONS
DB Windmill
Shin Box to Lunge
Functional Progression 2

SINGLE-SHOULDER DB STEP UP
Stand at your box with a dumbbell or kettlebell at one shoulder. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. Stand up all the way at the top of the box and make sure both feet are planted.

If you don't have something to step up onto, or if you are uncomfortable stepping up right now you can sub alternating lunges. Each lunge counts as one rep.

Make sure you choose a weight and a height that you are comfortable stepping up AND down.

CUSTOMIZATIONS
Goblet Step Up
Single-Shoulder DB Lunges
Unweighted Step Ups

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

AMRAP 20 Minutes
(As Many Rounds and Reps as Possible in 20 Minutes)

4 Sandbag Get Ups Right
16 Alternating Step Ups (SB on Right Shoulder)
4 Sandbag Get Ups Left
16 Alternating Step Ups (SB at Left Shoulder)

Suggested Weight
Men: 50-70# / 22-24" Step
Women: 25-45# / 18-20" Step

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 4-6 Rounds

COACHES NOTES
The main focus of this workout is good movement - and NOT speed. Sandbag get ups are HARD. If you need to do that part of the workout with no weight - or a light weight - go for it! This movement develops core strength, shoulder strength and stability, coordination, and is great for developing tons of body awareness. We suggest swallowing your pride and giving these a go - even if you have to use lighter or even no weight for that portion of the workout.

You're looking at each round taking 3:20-5:00. Choose a weight and height for the step ups that allows you to get each set of 16 step ups done in 0:45-1:15!

SANDBAG GET UP
Start lying on your back holding the bag to your chest with your left arm around the bag. Bend your left knee. Keep your chest up and roll on to your right forearm, then up to your right hand. Make sure your hand is planted directly under your shoulder.

Sweep your right foot under and behind you, plant your right knee under you and come into a kneeling position still holding the bag in your left arm. Stand up all the way. Finish the rep by retracing your steps back down to the floor.

CUSTOMIZATIONS
Turkish Get Up (DB/KB)
Unweighted Turkish Get Up
Sandbag Get Downs
4 - 1/2 Get Ups + 4 Single-Shoulder Lunges

MAMA MODIFICATIONS
DB Windmill
Shin Box to Lunge
Functional Progression 2

SINGLE-SHOULDER SANDBAG STEP UP
Stand at your box with your sandbag on one shoulder. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. Stand up all the way at the top of the box and make sure both feet are planted.

If you don't have something to step up onto, or if you are uncomfortable stepping up right now you can sub alternating lunges. Each lunge counts as one rep.

Make sure you choose a weight and a height that you are comfortable stepping up AND down.

CUSTOMIZATIONS
Bear Hug Step Up
Single-Shoulder Sandbag Lunges
Unweighted Step Ups

TEAM VERSION

TEAM VERSION

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

In Teams of 2 Complete:

20 Get Ups Right

80 Alternating Step Ups (DB at Right Shoulder)

20 Get Ups Left

80 Alternating Step Ups (DB at Left Shoulder)

20 Get Ups Right

80 Alternating Step Ups (DB at Right Shoulder)

20 Get Ups Left

80 Alternating Step Ups (DB at Left Shoulder)

The entire workout can be broken up however you decide. But only one person may work at a time throughout.

Suggested Weight
Men: 30-40# / 22-24" Step
Women: 15-25# / 18-20" Step

Extra Challenge
Men: 45-55# / 22-24" Step
Women: 30-35# / 18-20" Step

Score: Total Time

Goal: 25-35 Minutes

COACHES NOTES
The MAIN focus of this workout is good movement over speed. Turkish get ups can be FRUSTRATING when they are new, but this movement develops core strength, shoulder strength and stability, coordination, and is great for developing tons of body awareness. We suggest swallowing your pride and giving these a go - even if you have to use lighter or even no weight for that portion of the workout.

You're shooting for each section of get ups to take 2:15-3:00 and each section of step ups to take 4:00-5:45. But again - the focus today is more on quality of movement than speed so don't get too caught up on those timeframes!

TURKISH GET UP
Hitting every position in the Turkish Get Up is extremely important so take your time on these and go as light as you need to. Use a shoe if you need to!

Start on your back. Holding the weight in your right hand, extend your arm straight up in the air. Bend your right knee so your right foot is flat on the floor.

Bring your left arm out to the side about 45°. Keep your right arm vertical for the entire movement. Roll onto your left forearm, then up to your left hand. Push your hips up toward the ceiling. Sweep your left leg under and behind your right leg so some of your weight is on your left shin.

Raise your left hand off the floor and come up into a lunge position. Stand up all the way.

To complete the rep, retrace your steps back down until you are lying on your back.

CUSTOMIZATIONS
Unweighted Turkish Get Up
4 - 1/4 Get Ups + 4 Single-Arm Overhead Lunges

MAMA MODIFICATIONS
DB Windmill
Shin Box to Lunge
Functional Progression 2

SINGLE-SHOULDER DB STEP UP
Stand at your box with a dumbbell or kettlebell at one shoulder. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. Stand up all the way at the top of the box and make sure both feet are planted.

If you don't have something to step up onto, or if you are uncomfortable stepping up right now you can sub alternating lunges. Each lunge counts as one rep.

Make sure you choose a weight and a height that you are comfortable stepping up AND down.

CUSTOMIZATIONS
Goblet Step Up
Single-Shoulder DB Lunges
Unweighted Step Ups

MAMA MODIFICATIONS

Turkish Get Ups/1/2/1/2 Get Ups

If you are not comfortable getting down and up from the floor, try subbing 1/4 or 1/2 Turkish Get Ups. If you're pregnant or in the rehab stage of postpartum feel free to sub DB Windmills, Waiter Walks, Paloff Press, Banded Wood Chop, Side Plank Step Through, Functional Progression 2, The Rolling Transition from FP 1 to FP 2, or Shin Box to Lunge.

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

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

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

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WARM UP
LOWER BODY DUMBBELL WARM UP

WORKOUT

Part 1

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

Min 1: 8 Tempo DB Deadlifts (Tempo = 40X1)
Min 2: 10 Goblet Cossack Squats, Right
Min 3: 10 Goblet Cossack Squats, Left

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

Score: Weight Used for Cossack Squat

- Rest 2 minutes before Part 2 -

COACHES NOTES
The tempo for the deadlifts is 4 seconds down - no pause at the bottom - eXplode up - hold for 1 second at the top. Each rep is 5 seconds so you can expect these to take 40 seconds of the minute. That's a lot of time under tension so consider both your grip and your shoulder stamina - since just holding the dumbbells in line with your legs will get tough on the shoulders and upper back. The cossack squats should be taking 30-40 seconds so lower the weight or reduce the reps if it's taking much longer than that.

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!

COSSACK SQUAT
Start with feet wider than shoulders, toes turned out slightly. Hold a DB to your chest, goblet style or racked on one shoulder with one hand. If you are squatting to the left, hold the DB in your right hand. Shift your weight into the left foot and turn your right toes up. Send your butt back, keeping the belly tight and chest up. Keep the knee tracking in line with the toes as you lower down until your butt is below the knee. Drive your whole foot into the ground and lead with the chest back up to your starting position.

Part 2

4 Min AMRAP
(As Many Rounds and Reps As Possible in 4 Minutes)

5 - 1/4 Get Ups, Right
5 - 1/4 Get Ups, Left
10 Bicycle Crunches w/ 2-Count Hold

Score: Total # of Completed Rounds + Any Additional Reps

Goal: 2-4 Rounds

COACHES NOTES
You're shooting to finish a round every 1-2 minutes. It's a quick burner so push to move the entire 4 minutes!

1/4 GET UP
The 1/4 get up is just the first couple steps of the Turkish get up. Start on your back. Holding the weight in your right hand, extend your arm straight up in the air. Bend your right knee so your right foot is flat on the floor. Bring your left arm out to the side about 45°. Keep your right arm vertical for the entire movement. Roll onto your left forearm. Don't allow the left side of your torso sink toward the ground. Then, return with control onto your back. You can also do this unweighted if you need to.

BICYCLE CRUNCH
You'll want to maintain a tucked hollow position on the floor. Pull your belly button down toward your spine and press your lower back into the floor. Raise your shoulders up off the ground. While you keep your left leg straight and hovering from the floor, draw your right knee up to your chest and try to touch it with your left elbow. Hold for 2 seconds. Extend your right leg out and draw your left knee in. Hold for 2 seconds. Each time one knee comes up is one 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.

Weighted Crunch/Sit Up

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

Lunge

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

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

Turkish Get Ups/1/2/1/2 Get Ups

If you are not comfortable getting down and up from the floor, try subbing 1/4 or 1/2 Turkish Get Ups. If you're pregnant or in the rehab stage of postpartum feel free to sub DB Windmills, Waiter Walks, Paloff Press, Banded Wood Chop, Side Plank Step Through, Functional Progression 2, The Rolling Transition from FP 1 to FP 2, or Shin Box to Lunge.

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

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

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WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

Every 3 Minutes on the Minute for 21 Minutes
(7 Rounds)

5-7 Clean + Lungester + Back Rack Thruster
14 Push Up + Lateral Drag

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

Score: Slowest round only.

Goal: 2:00-2:30

COACHES NOTES
Well, we got another spicy complex for you. Think of it as a bear complex lungester hybrid. You should get about :30-1:00 rest between rounds so test out a practice round in your warm up to help you figure out how many reps of the complex you are going to do each time. It should take about a minute. Commit to the number you choose. Go with a variation of the push up and drag that you can complete in 1-3 sets the whole way.

SANDBAG COMPLEX
This is a power clean, a lunge on both sides, a thruster, and another thruster from the back rack. Make sure your hips and chest rise together in the clean. Keep the belly tight the whole time. Get the elbows around fast so the bag can rest on the biceps during the lunges and first thruster. Stand up all the way between those movements. After the first thruster, when lowering to your back rack, bend the knees to absorb the load. You can go right into the back squat or stand up and reset. Keep your chest up as you lower. Stand up hard and fast out of the squats so the bag pops up off the shoulders. Use that momentum to press all the way up until arms are fully extended.

CUSTOMIZATIONS
Clean + 2 Front Rack Step Ups + 2 Thrusters

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)

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

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

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

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WARM UP
GENERAL BARBELL WARM UP

WORKOUT

6 Sets

6 Alternating Back Rack Lunges + 3 Back Squats

COACHES NOTES
Make sure to do a few warm up sets and don't count those toward your working sets.

You will complete 6 reverse lunges, alternating legs each time (so 3 on each leg) then finish the set by completing 3 back squats.

There is no suggested weight for this. You should use a weight that you are confident you will not fail - especially no failing on the lunges!

REVERSE BACK RACK LUNGE
Place the bar on your back SAFELY (absorb with the knees) or take it from the rack. Step back and keep the front heel down. Don't allow the knee to cave in. GENTLY touch the ground with the leg (knee) you stepped back with. Then drive off of the front foot heel to bring you back to standing. Switch legs for the next rep.

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.

Bent Over Row

6 Sets of 3 Reps

COACHES NOTES
Take 5-10 minutes to build up to a working weight to start with. You can stay at the same weight or build up but only if you're able to maintain good posture for all three reps.

BENT OVER ROW
Deadlift the bar up. Lower it back down to below the knee and complete 3 rows.

During the row you will bring the bar between your chest and your belly button with your elbows back. Keep the heels down and belly tight.

You should have a slight knee bend and you should lower the weight back down to just below the knee with straight arms.

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

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

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WARM UP
GYMNASTICS PRESS WARM UP
GYMNASTICS LOWER BODY WARM UP

WORKOUT

3 Rounds for Quality

1 Minute Handstand Hold (against the wall)
10 Box Pistols Right
10 Box Pistols Left
30 Hollow Rocks

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Customization Options:

3 x 20 Second Holds or Pike Holds

For Pistols: The taller your piece of equipment (i.e., bench, chair, couch, etc.), the easier the pistols will be

Tucked hollow rocks

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No SCORE! Do this for quality, not for time!

BOX PISTOL
Start with your feet together, standing a few inches in front of your box/chair. Lift one leg off the floor, extending it straight out in front, pointing the toe. The raised leg should be as tight as possible. Reach your butt back and down to the box/chair, until you find yourself in a sitting position. The front leg should be hovering above the floor, do not let it touch. To stand, shift your weight forward, and press through your mid foot. Your toes should be working to grip the ground, and help maintain balance. Once fully standing, bring your raised foot back to the ground, and repeat on the opposite side. You may do these weighted or unweighted.

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

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

Perform as 30 seconds on and 30 seconds off:

Toes to Bar Practice: Focus on form rather than numbers (Straight legs, staying tight)

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Customization Option:

Kip Swing Practice
Kip Swing with Knees to Chest
Kip Swing raising legs as high as you can each time.

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Score: Total Reps, but do NOT sacrifice form to get a better score!

TOES TO BAR
Start hanging from the pull up bar. Pull your shoulders away from your ears, pull your ribcage down, point your toes to the floor, and squeeze your knees, butt, and belly. Start the kip swing by pulling your chest forward and swinging your feet back then push your chest back and swing your feet forward. Use the swing to build your momentum until you can touch both toes to the bar between your hands (or get your toes as high as you can). You can also sub with raising your knees to your chest or just a kip swing.

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

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

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

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WARM UP
UPPER BODY DUMBBELL WARM UP

WORKOUT

Part 1:

3 Sets

10-15 Ring Rows
10-15 Hammer Curls
Rest 1 min after the Curls

Score: Weight Used for Curls

COACHES NOTES
For the ring rows, you can also use a TRX or supine barbell rows using a racked barbell. For both of these movements, avoid using momentum.

RING/TRX ROW
Keep your belly tight and shoulders drawn back and down. Ideally your body is horizontal with your feet elevated on a bench or box. Otherwise, choose an angle that is challenging but that you can maintain a rigid body position. Make sure you extend your arms fully at the beginning of each rep.

HAMMER CURL
Hold a dumbbell in each hand with your palms facing your sides. Keep you upper arms/elbows tight to your body and just bend the elbow to curl the DBs up to your shoulder. Lower back down the same way with control.

Part 2:

3 Sets

10-15 Supinated Grip Bent Rows
10-15 Barbell Curls
Rest 1 min after the Curls

Score: Weight for Rows

COACHES NOTES
You can definitely sub dumbbells for these movements. Try turning your palms out a bit in the rows if you do.

SUPINATED GRIP BENT OVER ROW
Deadlift the bar to just below the knee with a supinated grip - which means palms face forward. From here, keeping the torso position set and the chest lifted - you will pull the elbows back and bring the bar to just below the chest. Keep the belly tight. Bring the bar back to just below the knee with the arm straight at the bottom. No kipping or pulling your CHEST down!

BARBELL CURL
Hold the bar at your waist with your palms facing out in front of you. Keep your upper arms/elbows tight to your body, shoulders slightly retracted and just bend the elbow to curl the bar up to your shoulder. Lower back down the same way with control.

Part 3:

3 Sets

10-15 Bent Over Rows
10-15 Rev Grip Curls
Rest 1 min after the Curls

Score: Weight for Rows

COACHES NOTES
Both movements will use an overhand grip on this one. So on the curls, your palms will be facing away from you at the top of the curl.

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

REVERSE GRIP CURL
Hold the bar or dumbbells at your waist with your palms facing toward you. Keep your upper arms/elbows tight to your body, shoulders slightly retracted and just bend the elbow to curl the bar/DBs up to your shoulder. Your palms should be forward at the top of the curl. Lower back down the same way with control.

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

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

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WARM UP
UPPER BODY BARBELL WARM UP

WORKOUT

Tall Jerk

3 Sets of 7 Reps

COACHES NOTES
This will need to be done extremely light. Like empty barbell.

TALL JERK
After you unrack the bar or clean it to the shoulder - you will press it up so it's JUST above your head. Belly tight and rib cage down. Pause for a moment in that position.

Then as you press the bar UP press yourself down fast! You may move feet out to squat stance as you go down - or to a split stance. Finish in a partial squat or split position with the biceps by the ears, bar over the middle of the body, belly tight. Stand to complete.

Lower back to the shoulders. Each set is 7 total reps. This is WAY more about technique and speed than going heavy.

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

2 Push Jerks

COACHES NOTES
You will do 2 reps every minute for 16 minutes! These should not be re-racked (on the rig/rack) but an actual set of 2 each time.

PUSH JERK
The bar will start up high on the shoulders with the elbows in front. You may clean the bar from the ground or take it from the rack. Your feet are under your hips and your heels are down. Stand tall, belly tight.

Dip keeping the heels down, allowing the knees to come forward and out, and hips staying back. Keep the chest up and do not let the weight pull you forward. From here you will stand up hard and fast. Drive the power from the legs into the bar. Move your face out of the way and think of pressing the bar up as you press YOURSELF DOWN under it. Feet may move slightly wider - but no wider than your squat stance (shoulder width).

You will land with your weight in your heels, knees bent and out, butt back, and bar locked out over the middle of your body. Press into the bar and keep the belly tight. Stand completely.

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.

3 Sets of Max Reps

Push Jerks @ 70% of heaviest weight used in the previous EMOM

COACHES NOTES
Whatever was the heaviest set of 2 you were able to do in the EMOM - you will use 70% of that weight and do 3 sets of max reps with that weight.

Rest 2 Min between sets.

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.

Use this Endurance Conversion Chart if needed - if your choice of equipment is not listed below.

This weeks endurance workout is a LONG one. It is 65 minutes of pretty much continuous movement. If you need to scale back a bit you may start with 8 min or even 7.

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RUN VERSION

WARM UP
RUNNING WARM UP

WORKOUT

Run Version:

10min Easy + 30sec Fast + 30sec rest (0:00-11:00)

9min easy + 30sec Fast + 30sec rest (11:00-21:00)

8min Easy + 30sec Fast + 30sec rest (21:00-30:00)

7min Easy + 30sec Fast + 30sec rest (30:00-38:00)

6min Easy + 30sec Fast + 30sec rest (38:00-45:00)

5min Easy + 30sec Fast + 30sec rest (45:00-51:00)

4min Easy + 30sec Fast + 30sec rest (51:00-56:00)

3min Easy + 30sec Fast + 30sec rest (56:00-60:00)

2min Easy + 30sec Fast + 30sec rest (60:00-63:00)

1min Easy + 30sec Fast + 30sec rest (63:00-65:00)

COACHES NOTES
This one is 65 minutes total!!

The "easy" should be a comfortable, sustainable pace.

The "fast" should be HARD - like 90-95% effort.

The "rest" should be off completely.

Score is total distance if possible to measure.

All 30 second surges should cover roughly same distance if possible.

Goal on the easy to sustain consistent pace throughout each interval and throughout the workout as a whole.

ROW VERSION

Row Version:

10min Easy + 30sec Fast + 30sec rest (0:00-11:00)

9min easy + 30sec Fast + 30sec rest (11:00-21:00)

8min Easy + 30sec Fast + 30sec rest (21:00-30:00)

7min Easy + 30sec Fast + 30sec rest (30:00-38:00)

6min Easy + 30sec Fast + 30sec rest (38:00-45:00)

5min Easy + 30sec Fast + 30sec rest (45:00-51:00)

4min Easy + 30sec Fast + 30sec rest (51:00-56:00)

3min Easy + 30sec Fast + 30sec rest (56:00-60:00)

2min Easy + 30sec Fast + 30sec rest (60:00-63:00)

1min Easy + 30sec Fast + 30sec rest (63:00-65:00)

COACHES NOTES
This one is 65 minutes total!!

The "easy" should be a comfortable, sustainable pace.

The "fast" should be HARD - like 90-95% effort.

The "rest" should be off completely.

Score is total distance.

All 30 second surges should cover roughly same distance if possible.

Goal on the easy to sustain consistent pace throughout each interval and throughout the workout as a whole.

BIKE VERSION

Bike Version:
(Will work for any type of bike)

10min Easy + 30sec Fast + 30sec rest (0:00-11:00)

9min easy + 30sec Fast + 30sec rest (11:00-21:00)

8min Easy + 30sec Fast + 30sec rest (21:00-30:00)

7min Easy + 30sec Fast + 30sec rest (30:00-38:00)

6min Easy + 30sec Fast + 30sec rest (38:00-45:00)

5min Easy + 30sec Fast + 30sec rest (45:00-51:00)

4min Easy + 30sec Fast + 30sec rest (51:00-56:00)

3min Easy + 30sec Fast + 30sec rest (56:00-60:00)

2min Easy + 30sec Fast + 30sec rest (60:00-63:00)

1min Easy + 30sec Fast + 30sec rest (63:00-65:00)

COACHES NOTES
This one is 65 minutes total!!

The "easy" should be a comfortable, sustainable pace.

The "fast" should be HARD - like 90-95% effort.

The "rest" should be off completely.

Score is total distance if possible to measure.

All 30 second surges should cover roughly same distance if possible.

Goal on the easy to sustain consistent pace throughout each interval and throughout the workout as a whole.

04 HYPNOS Demo - Street Parking Vault 2021

04 HYPNOS Programs - Street Parking Vault 2021

04 HYPNOS Customizations - Street Parking Vault 2021

Welcome to Round 2 of the 2021 Vault! This workout was programmed on 01/25/2021 in Round 1!

This is the workout of the day for Monday - but also the FOURTH workout in the Street Parking Vault Challenge! Perform ANY VERSION (including SHIFT) of this workout and record your score before 2pm PST on Thursday - July 29 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
EITHER(can be warm up or finisher): GYMNASTICS
  SWAP(skip the main workout and do one of these instead): ENDURANCE-SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: COOL DOWN FLOW, NECK & SHOULDER RELIEVER

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PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

2021 VAULT: DUMBBELL HYPNOS

20 Minute AMRAP
(As Many Rounds and Reps as Possible in 20 Minutes)

2 Wall Walks
20 Alternating Dumbbell Snatches
24 Air Squats

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

Extra Challenge
Men: 50# DB / 3 Wall Walks / 36 Air Squats
Women: 35# DB / 3 Wall Walks / 36 Air Squats

Score: Total # of Completed Rounds + Any Additional Reps

Goal: 5-8 Rounds

COACHES NOTES
You’re shooting for each round to take between 2:30 and 4:00. Choose a weight on the snatches that you can knock them out in 2-3 sets. Twenty minutes is a long time so don’t go out too hot and heavy! Start off with a moderate effort and then sustain that through the entire workout!

WALL WALK
You will start in the bottom of a push up with the feet against the wall. You will start walking the feet up the wall and press up to the top of the push up and walk your hands back. Keep the belly tight - no sagging hips! Ideally you will walk all of the way back to the wall until the chest touches. Then you will walk the hands back out away from the wall and walk the feet down the wall. No Slamming or sliding down!

If doing full on wall walks is not comfortable for you yet - you may choose to go only part of the way up and come down. You may also scale to pike on the box ups (raise the number if these are fast for you) or even inchworms! For the pike up on the box version you will start in the top of a push up position with the feet on a bench or box. You will walk the hands back toward the box as the hips go up until you are in a 90 degree pike position at the top. You will then walk yourself back out.

CUSTOMIZATIONS
Inchworms
Pike Walk Out
4 Push Up + Taps

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

CUSTOMIZATIONS
KB/DB Swing

AIR SQUAT
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.

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP

WORKOUT

2021 VAULT: BARBELL HYPNOS

20 Minute AMRAP
(As Many Rounds and Reps as Possible in 20 Minutes)

2 Wall Walks
12 Power Snatches
24 Air Squats

Suggested Weight
Men: 75#
Women: 55#

Extra Challenge
Men: 95# / 3 Wall Walks / 36 Air Squats
Women: 65# / 3 Wall Walks / 36 Air Squats

Score: Total # of Completed Rounds + Any Additional Reps

Goal: 5-8 Rounds

COACHES NOTES
You’re shooting for each round to take between 2:30 and 4:00. Choose a weight on the snatches that you can knock them out in 2-3 sets. Twenty minutes is a long time so don’t go out too hot and heavy! Start off with a moderate effort and then sustain that through the entire workout!

WALL WALK
You will start in the bottom of a push up with the feet against the wall. You will start walking the feet up the wall and press up to the top of the push up and walk your hands back. Keep the belly tight - no sagging hips! Ideally you will walk all of the way back to the wall until the chest touches. Then you will walk the hands back out away from the wall and walk the feet down the wall. No Slamming or sliding down!

If doing full on wall walks is not comfortable for you yet - you may choose to go only part of the way up and come down. You may also scale to pike on the box ups (raise the number if these are fast for you) or even inchworms! For the pike up on the box version you will start in the top of a push up position with the feet on a bench or box. You will walk the hands back toward the box as the hips go up until you are in a 90 degree pike position at the top. You will then walk yourself back out.

CUSTOMIZATIONS
Inchworms
Pike Walk Out
4 Push Up + Taps

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

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

CUSTOMIZATIONS
Hang Power Snatch

AIR SQUAT
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.

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

2021 VAULT: SANDBAG HYPNOS

20 Minute AMRAP
(As Many Rounds and Reps as Possible in 20 Minutes)

2 Wall Walks
12 Sandbag Ground to Overhead
24 Air Squats

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

Extra Challenge Men/Women: 3 Wall Walks / 36 Air Squats

Score: Total # of Completed Rounds + Any Additional Reps

Goal: 5-8 Rounds

COACHES NOTES
You’re shooting for each round to take between 2:30 and 4:00. Choose a weight on the ground to overhead that you can knock them out in 2-3 sets. Twenty minutes is a long time so don’t go out too hot and heavy! Start off with a moderate effort and then sustain that through the entire workout!

WALL WALK
You will start in the bottom of a push up with the feet against the wall. You will start walking the feet up the wall and press up to the top of the push up and walk your hands back. Keep the belly tight - no sagging hips! Ideally you will walk all of the way back to the wall until the chest touches. Then you will walk the hands back out away from the wall and walk the feet down the wall. No Slamming or sliding down!

If doing full on wall walks is not comfortable for you yet - you may choose to go only part of the way up and come down. You may also scale to pike on the box ups (raise the number if these are fast for you) or even inchworms! For the pike up on the box version you will start in the top of a push up position with the feet on a bench or box. You will walk the hands back toward the box as the hips go up until you are in a 90 degree pike position at the top. You will then walk yourself back out.

CUSTOMIZATIONS
Inchworms
Pike Walk Out
4 Push Up + Taps

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

AIR SQUAT
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.

MAMA MODIFICATIONS

Wall Walks

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

DB Snatch

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

DB/Back/Front/Air Squat

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

210727_Daily.mp4

210727_Programs.mp4

210727_Cust.mp4

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

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, COUCH STRETCH
POST: QUADS/IT BAND, GENTLE LOWER BODY RECOVERY

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PROGRAM A

PROGRAM A

WARM UP
RUNNING WARM UP
BOX JUMP WARM UP

WORKOUT

7 Rounds

Each Round is on a 2 Minute Clock

In Each 2 Minute Interval Complete:

Run 200 Meters
Max Reps Box Jump Overs

Rest 1 Minute Between Each 2 Minute Interval

Suggested Box Height:
Men: 20-24"
Women: 16-20"

Extra Challenge
Men: Use a Higher Box
Women: Use a Higher Box

Score: Total Box Jump Over Reps ONLY

Goal: 60-110

COACHES NOTES
You should get about a minute each round to do box jump overs. If you think you are going to get over 15 reps each time consistently - go with the extra challenge and use a higher box. Remember that you have a full minute to rest between each round. Find a smooth steady pace on the box jump overs but keep working for the entire 2 minute interval. Especially if you are going with a higher box, it is better to relax and stay focused on a good takeoff and solid landing than to just go as fast as possible.

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 - choose one of the customizations below. We recommend NOT doing jump rope since you are already doing a lot of jumping in this one.

CUSTOMIZATIONS
1 minute of:
Low Step Ups
Toe Taps to a Low Target

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

CUSTOMIZATIONS
Adjust height
Jump Overs
Step Up Overs

PROGRAM C

PROGRAM C

WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

7 Rounds

Each Round is on a 2 Minute Clock

In Each 2 Minute Interval Complete:

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

Max Reps Box Jump Overs

Rest 1 Minute Between Each 2 Minute Interval

Suggested Box Height:
Men: 20-24"
Women: 16-20"

Extra Challenge
Men: Use a Higher Box
Women: Use a Higher Box

Score: Total Box Jump Over Reps ONLY

Goal: 60-110

COACHES NOTES
You should get about a minute each round to do box jump overs. If you think you are going to get over 15 reps each time consistently - go with the extra challenge and use a higher box. Remember that you have a full minute to rest between each round. Find a smooth steady pace on the box jump overs but keep working for the entire 2 minute interval. Especially if you are going with a higher box, it is better to relax and stay focused on a good takeoff and solid landing than to just go as fast as possible.

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

CUSTOMIZATIONS
Reduce calories

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

CUSTOMIZATIONS
Adjust height
Jump Overs
Step Up Overs

MAMA MODIFICATIONS

Run/Jog

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

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

Box Jump

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

210728_Demo.mp4

210728_Programs.mp4

210728_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: SCIATICA/PIRIFORMIS, CHEST OPENER

---

PROGRAM A

PROGRAM A

WARM UP
LOWER BODY DUMBBELL WARM UP
PULL UP WARM UP

WORKOUT

4 Rounds

12 Pull Ups
6 Dumbbell Atlas Lunge
12 Pull Ups

Rest 1 Minute Between Rounds

**Strict Pull Up Option: 6-8 Strict Pull Ups

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

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

Score: TOTAL TIME (Including Rest)

Goal: 12-18 Minutes

COACHES NOTES
You are looking at 3:30-4:30 rounds. Choose a pull up variation that allows you to complete the 12 reps in 1-3 sets on both ends of the Atlas lunges, in all 4 rounds. So make sure you can do at least 4 at a time with whatever variation you choose. Try to hold on to the dumbbells for all 6 Atlas lunges each round. It's better to take a little pause between each lunge and/or before the squat without putting the DBs down than to put them down and have to pick them back up again! Make sure you are standing up all the way during each component of those Atlas lunge reps.

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

DUMBBELL ATLAS LUNGE
One DB Atlas Lunge = Shoulder Racked Lunge Left + Shoulder Racked Lunge Right + DB Squat

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

Then, perform a squat with the DBs still on the shoulders. Send your butt back and down while keeping the chest up and belly tight. Lower the hips below the top of the knee, then drive through the heels to stand.

CUSTOMIZATIONS
Go lighter
2 Alternating Step Ups + 1 DB Squat
Unweighted Lungester

PROGRAM B

PROGRAM B

WARM UP
LOWER BODY BARBELL WARM UP
PULL UP WARM UP

WORKOUT

4 Rounds

12 Pull Ups
6 Barbell Atlas Lunge
12 Pull Ups

Rest 1 Minute Between Rounds

**Strict Pull Up Option: 6-8 Strict Pull Ups

Suggested Weight
Men: 95#
Women: 65#

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

Score: TOTAL TIME (Including Rest)

Goal: 12-18 Minutes

COACHES NOTES
You are looking at 3:30-4:30 rounds. Choose a pull up variation that allows you to complete the 12 reps in 1-3 sets on both ends of the Atlas lunges, in all 4 rounds. So make sure you can do at least 4 at a time with whatever variation you choose. You have the option to go a little heavier today on the Atlas lunges. Choose a weight that you think you can hold onto the bar for all 6 Atlas lunges each round. It's better to take a little pause between each lunge and/or before the squat without putting the bar down than to put it down and have to pick it back up again! Make sure you are standing up all the way during each component of those Atlas lunge reps.

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

BARBELL ATLAS LUNGE
One Atlas Lunge = Back Rack Lunge Left + Back Rack Lunge Right + Back Squat

Place the bar on your back SAFELY. Pull from the rack or power clean and push press the bar onto your back rack. Absorb with the knees.

You can do forward or reverse lunges. Alternate legs.
Step back and keep the front heel down. Don't allow the knee to cave in. GENTLY touch the ground with the back knee. Then drive off of the front foot heel to bring you back to standing.

After both lunges, perform a back squat. Keep your belly tight and chest up. Send your butt back and down until the hips go below the knees. Drive through the heels to stand.

CUSTOMIZATIONS
Go lighter
2 Alternating Step Ups + 1 Back Squat
Unweighted Lungester

PROGRAM C

PROGRAM C

WARM UP
SANDBAG LOWER BODY WARM UP
PULL UP WARM UP

WORKOUT

4 Rounds

12 Pull Ups
6 Sandbag Atlas Lunge
12 Pull Ups

Rest 1 Minute Between Rounds

**Strict Pull Up Option: 6-8 Strict Pull Ups

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

Extra Challenge
Men: Increase Atlas Lunge Reps to 9 Each Round
Women: Increase Atlas Lunge Reps to 9 Each Round

Score: TOTAL TIME (Including Rest)

Goal: 12-18 Minutes

COACHES NOTES
You are looking at 3:30-4:30 rounds. Choose a pull up variation that allows you to complete the 12 reps in 1-3 sets on both ends of the Atlas lunges, in all 4 rounds. So make sure you can do at least 4 at a time with whatever variation you choose. Try to hold onto the bag for all 6 Atlas lunges each round. It's better to take a little pause between each lunge and/or before the squat without putting the bag down than to put it down and have to pick it back up again! Make sure you are standing up all the way during each component of those Atlas lunge reps.

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

SANDBAG ATLAS LUNGE
One Atlas Lunge = Back Rack Lunge Left + Back Rack Lunge Right + Sandbag Back Squat

Power clean and push press the bag onto your back rack. Absorb with the knees.

You can do forward or reverse lunges. Alternate legs.
Step back and keep the front heel down. Don't allow the knee to cave in. GENTLY touch the ground with the back knee. Then drive off of the front foot heel to bring you back to standing.

After both lunges, perform a back squat. Keep your belly tight and chest up. Send your butt back and down until the hips go below the knees. Drive through the heels to stand.

CUSTOMIZATIONS
Go lighter
2 Alternating Step Ups + 1 Back Squat
Unweighted Lungester

MAMA MODIFICATIONS

Pull Ups

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

Lunge

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

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

Lungesters

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

You can also try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Option to sub: Thrusters, Weighted Step Ups, Weighted Lateral Step Ups, Lunge + Lunge + Air Squat, Goblet/DB Squat.

210729_Demo.mp4

210729_Progams.mp4

210729_Cust.mp4

Goal scores vary slightly depending on version you choose 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.

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, SPINE STRENGTHENING
POST: GENTLE LOWER BODY RECOVERY, POSTERIOR CHAIN RELEASE

---

PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

3 Rounds

Each Round is on a 5 Minute Clock

In Each 5 Minute Cycle Complete:

Run 400 Meters

Then Max Rounds:

7 Dumbbell Deadlifts
5 Dumbbell Hang Power Cleans
3 Dumbbell Shoulder to Overhead

Rest 3 Minutes Between Rounds

**You could also do this version with your sandbag.

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

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

Score: Total Completed Rounds + Any Additional Reps of the 7-5-3 from all 3 of the 5 Min Cycles Combined

Goal: 13-18 Rounds

COACHES NOTES
This workout is 21 minutes long.

0:00-5:00, 8:00-13:00, 16:00-21:00 - 400m run. Then, with the remaining time in that 5 minute window, do as many rounds and reps of the deadlifts, hang power cleans, and shoulder to overheads as possible.

5:00-8:00, 13:00-16:00 - Rest

Start on the deadlifts each round, don't pick up where you left off in the previous round. In this version, the goal would be to get 4-6 rounds in each 5 minute window. Remember you get a nice big 3 minute break between each 5 minute round. Choose a load that you could go right into the hang power cleans after your 7th deadlift and right into the shoulder to overhead after the 5th hang power clean. Or, if you do need to break mid-round, break before the last rep of the movement you are on so you can use the last rep to get into position for the next movement.

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

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

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

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

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

SHOULDER TO OVERHEAD
You have the option of strict press, push press or push jerks, although strict press is not recommended. Set up for the push press with the dumbbells on your shoulders and elbows high. Feet hip to shoulder width apart. Chest up, belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the DBs pop up off the shoulders, press straight up to lock out.

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

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

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

CUSTOMIZATION
Go lighter

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP

WORKOUT

3 Rounds

Each Round is on a 5 Minute Clock

In Each 5 Minute Cycle Complete:

Run 400 Meters

Then Max Rounds:

7 Barbell Deadlifts
5 Barbell Hang Power Cleans
3 Barbell Shoulder to Overhead

Rest 3 Minutes Between Rounds

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

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

Score: Total Completed Rounds + Any Additional Reps of the 7-5-3 from all 3 of the 5 Min Cycles Combined

Goal: 10-15 Rounds

COACHES NOTES
This workout is 21 minutes long.

0:00-5:00, 8:00-13:00, 16:00-21:00 - 400m run. Then, with the remaining time in that 5 minute window, do as many rounds and reps of the deadlifts, hang power cleans, and shoulder to overheads as possible.

5:00-8:00, 13:00-16:00 - Rest

Start on the deadlifts each round, don't pick up where you left off in the previous round. In this version, the goal would be to get 3-5 rounds in each 5 minute window. So you do have the opportunity to go a bit heavier in this version. Remember you get a nice big 3 minute break between each 5 minute round. Choose a load that you could go right into the hang power cleans after your 7th deadlift and right into the shoulder to overhead after the 5th hang power clean for at least a couple of the rounds if you wanted to. When you do need to break mid-round, break before the last rep of the movement you are on so you can use the last rep to get into position for the next movement.

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

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

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

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

SHOULDER TO OVERHEAD
You have the option of strict press, push press or push jerks, although strict press is not recommended. Set up for the push press with the bar on your shoulders and elbows high. Feet hip to shoulder width apart. Chest up, belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the bar pops up off the shoulders, press straight up to lock out.

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

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

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

CUSTOMIZATION
Go lighter

PROGRAM C

PROGRAM C

WARM UP
GENERAL BARBELL WARM UP

WORKOUT

3 Rounds

Each Round is on a 5 Minute Clock

In Each 5 Minute Cycle Complete:

Bike 30 Cal (Men) / 22 Cal (Women)
or
Row 36 Cal (Men) / 26 Cal (Women)

Then Max Rounds:

7 Barbell Deadlifts
5 Barbell Hang Power Cleans
3 Barbell Shoulder to Overhead

Rest 3 Minutes Between Rounds

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

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

Score: Total Completed Rounds + Any Additional Reps of the 7-5-3 from all 3 of the 5 Min Cycles Combined

Goal: 10-15 Rounds

COACHES NOTES
This workout is 21 minutes long.

0:00-5:00, 8:00-13:00, 16:00-21:00 - 400m run. Then, with the remaining time in that 5 minute window, do as many rounds and reps of the deadlifts, hang power cleans, and shoulder to overheads as possible.

5:00-8:00, 13:00-16:00 - Rest

Start on the deadlifts each round, don't pick up where you left off in the previous round. In this version, the goal would be to get 3-5 rounds in each 5 minute window. So you do have the opportunity to go a bit heavier in this version. If you go with a sandbag of dumbbells for this version, your goal is 4-6 rounds each time. Remember you get a nice big 3 minute break between each 5 minute round. Choose a load that you could go right into the hang power cleans after your 7th deadlift and right into the shoulder to overhead after the 5th hang power clean for at least a couple of the rounds if you wanted to. When you do need to break mid-round, break before the last rep of the movement you are on so you can use the last rep to get into position for the next movement.

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

CUSTOMIZATIONS
Reduce calories

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

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

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

SHOULDER TO OVERHEAD
You have the option of strict press, push press or push jerks, although strict press is not recommended. Set up for the push press with the bar on your shoulders and elbows high. Feet hip to shoulder width apart. Chest up, belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the bar pops up off the shoulders, press straight up to lock out.

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

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

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

CUSTOMIZATION
Go lighter

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.

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.

Hang Clean

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

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.

210730_Demo.mp4

210730_Programs.mp4

2107030_Cust.mp4

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

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, SPINE STRENGTHENING
POST: SI JOINT RELEASE, SPINE HEALTH WITH A TWIST

---

PROGRAM A

PROGRAM A

WARM UP
FULL BODY DYNAMIC WARM UP
PULL UP WARM UP

WORKOUT

12 Rounds

6 Toes to Bar
8 Alternating Goblet Step Ups

**If doing V-ups/Alternating V-ups - perform 8 Each Time

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

Extra Challenge
Men: 50# DB / 22-24" Box
Women: 35# DB / 18-20" Box

Score: Total Time

Goal: 9-14 Minutes

COACHES NOTES
This is a pretty good amount of toes to bar today, make sure you warm up properly! Choose a variation that you can complete 6 reps in 1-2 sets the whole way. We are looking for :45-1:10 per round here and we don't want you spending most of that time staring up at the bar! For the step ups, choose a height that you can step up to without tipping forward. Focus on keeping the belly tight and the torso nice and upright. If you customize to lunges, consider increasing the reps to 12 per round.

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!

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

CUSTOMIZATIONS
Alternating Goblet Lunges (Increase to 12 reps. Each lunge counts as one rep.)
Unweighted Step Ups

PROGRAM B

PROGRAM B

WARM UP
FULL BODY DYNAMIC WARM UP
PULL UP WARM UP

WORKOUT

12 Rounds

6 Toes to Bar
8 Alternating Plate Hug Step Ups

**If doing V-ups/Alternating V-ups - perform 8 Each Time

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

Score: Total Time

Goal: 9-14 Minutes

COACHES NOTES
This is a pretty good amount of toes to bar today, make sure you warm up properly! Choose a variation that you can complete 6 reps in 1-2 sets the whole way. We are looking for :45-1:10 per round here and we don't want you spending most of that time staring up at the bar! For the step ups, choose a height that you can step up to without tipping forward. Focus on keeping the belly tight and the torso nice and upright. If you customize to lunges, consider increasing the reps to 12 per round.

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!

PLATE HUG STEP UP
Hold the plate at the chest with the elbows bent and the belly tight. When you step onto the box place your whole foot onto the box. If you don't have a box you may do this on a bench or something similar. You could even do this on something like a chair (a sturdy chair). Make sure you choose a weight and a height that you are comfortable stepping up AND down.

CUSTOMIZATIONS
Lower stepping height
Plate Hug Alternating Lunges (Increase to 12 reps. Each lunge counts as one rep.)

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

Reps vary slightly for the sandbag version today!

12 Rounds

4 Sandbag Slams
8 Alternating Sandbag Back Rack Step Ups

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

Score: Total Time

Goal: 9-14 Minutes

COACHES NOTES
Slightly different variation in the movements today. Of course, you can always do toes to bar or v-ups with sandbag step ups. Just go with 6 rather than 4. We are looking for :45-1:10 per round here. Because you have less reps on the sandbag slams, focus on explosive power in the slam portion. Don't rush them. Make sure you get a good solid set up so you can be aggressive on the slam! For the step ups, choose a height that you can step up to without tipping forward. Focus on keeping the belly tight and the torso nice and upright. If you customize to lunges, consider increasing the reps to 12 per round.

SANDBAG SLAM
Start with the bag on the ground between your feet. Grip the sides of the bag and clean it to your right shoulder. Step forward with your left foot, use your hips to slam the bag straight down to the ground.

The goal is to slam the bag down as hard as possible using power from forward rotation of your hips.

Set up and bring the bar to your left shoulder and repeat.

CUSTOMIZATIONS
Sandbag Supine Toe Touches

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

CUSTOMIZATIONS
Lower stepping height
Back Rack Lunges (Increase to 12 reps)
Unweighted Step Ups

MAMA MODIFICATIONS

Toes to Bar

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

Lying Leg Lifts

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

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

210731_Demo.mp4

210731_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
EITHER(can be warm up or finisher): GYMNASTICS

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, COUCH STRETCH
POST: CALVES/ANKLES, DECOMPRESSION SEQUENCE

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PROGRAM A

PROGRAM A

WARM UP
FULL BODY DYNAMIC WARM UP
JUMP ROPE WARM UP

WORKOUT

100 Double Unders / Hop Overs
50 KB/DB Swings
25 Burpees
80 Double Unders / Hop Overs
40 KB/DB Swings
20 Burpees
60 Double Unders / Hop Overs
30 KB/DB Swings
15 Burpees
40 Double Unders / Hop Overs
20 KB/DB Swings
10 Burpees
20 Double Unders/Hop Overs
10 KB/DB Swings
5 Burpees

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

Extra Challenge Men/Women: Go Faster!

Score: Total Time

Goal: 18-25 Min

COACHES NOTES
You should be finishing up the set of 25 burpees at 6-9 minutes into the workout. If you're past the 9 minute mark at that point, customize one or more of the movements to allow for a faster pace so that you can hit the overall goal time of 18-25 minutes. You should be able to complete 50 double unders within a minute to go with the written reps. Consider reducing the reps or going with the hop overs if you need to. Choose a weight on the swings that you could do 30 reps with unbroken (not that you have to or should!) Find a pace or variation of the burpee that you can do 10-16 reps of within a minute!

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

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

CUSTOMIZATIONS
Eye Level KB/DB Swing
Plate Ground to Overhead

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
Stepping Burpee
No Push Up Burpee

TEAM VERSION

TEAM VERSION

WARM UP
FULL BODY DYNAMIC WARM UP
JUMP ROPE WARM UP

WORKOUT

In Teams of 2 Complete:

3 Rounds

200 Double Unders / Hop Overs
100 KB/DB Swings
50 Burpees

One person works at a time. Break however you want!

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

Score: Total Time

Goal: 27-35 Minutes

COACHES NOTES
You and your partner are shooting to finish a round every 9-12 minutes. If you both go with double unders and one or both of you struggles to complete at least 50 within a minute (when fresh), consider reducing your half of the reps (or the overall reps if you both struggle). Choose a weight on the swings that you can complete 30 unbroken reps with. Don't be afraid to push your sets a little considering you'll have some rest time while your partner works. Find a pace or variation of the burpee that you can do 12-18 reps of within a minute!

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

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

CUSTOMIZATIONS
Eye Level KB/DB Swing
Plate Ground to Overhead

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
Stepping Burpee
No Push Up Burpee

MAMA MODIFICATIONS

Double/Single Unders

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

KB Swing

If you notice any coning or pulling in the overhead position of the swing, sub shoulder height or eye level swings and focus on posture and breathing mechanics. If the shape of your body (preggo bellies!) is making the bottom position a little too tight for comfort, you can sub an Outside KB Swing or a Single Arm Swing.

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

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

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

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WARM UP
LOWER BODY DUMBBELL WARM UP

WORKOUT

5 Rounds (Rest 30 seconds between movements)

5 x 4 Back & Forth Goblet Lunges* (20 Lunges Total)
12 DB/KB Waiter Squat, Right
12 DB/KB Waiter Squat, Left
30 Sec Elbow Plank 1-2 Steps

*4 Back & Forth Goblet Lunges = 2 Forward Lunges + 2 Backward Lunges

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

Score: Weight Used

COACHES NOTES
Each round should take an average of 4 minutes. The back and forth lunges are pretty much just two walking lunges forward and then two walking lunges backward. You'll do the 5 times for a total of 20 lunges. The Waiter Squat is a single-side weighted squat. Be sure to watch the video and/or read the written description for the Elbow Plank 1-2 Steps so you know how to do those!

BACK & FORTH GOBLET LUNGE
Hold a DB or KB at your chest. Keep your chest up, belly tight and shoulders back. Step forward with one leg. Make sure you take a long enough step forward with the front leg so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Once the knee touches, bring the back foot forward and stand all the way up. Then step forward again, this time with the opposite leg. Same thing - step the back leg forward to come to standing. Then you'll step back with one leg. Make sure you take a long enough step backward with the rear leg so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Bring your front leg back and stand all the way. Then repeat on the opposite leg. You should finish in the same place you started. That's one rep. Do that 5 times.

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

ELBOW PLANK 1-2 STEPS
Get into an elbow plank position - propped up on your forearms and toes. Make sure your belly, butt, and quads are squeezed tight so that your hips stay in line with your shoulders. From here, step out a few inches with your right foot and then step a few inches out with your left foot. Then step back in with the right, then back in with the left. You should be in the same position you started in. Continue stepping out-out-in-in until 30 seconds are up!

MAMA MODIFICATIONS

DB/Back/Front/Air Squat

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

Lunge

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

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

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.