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

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

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WARM UP
LOWER BODY DUMBBELL WARM UP

WORKOUT

Every 2 Minutes for 20 Minutes

Min 0-2:
10 Tempo DB Squats (Tempo = 30X1)
14 SLOW Russian Twists

Min 2-4:
10 Alternating Side Goblet Lunges
14 Bear Hold + Pull Across

Score: Weight Used for the DB Squats

COACHES NOTES
The way this one works is you'll have from 0:00-2:00 to complete the 10 squats and 14 twists. Rest with any time remaining in the 2-minute window. Then, from 2:00-4:00, you'll complete the 10 side lunges and 14 pull across reps. Rest any time remaining then switch back to squats and twists at 4:00, so on and so forth.

The tempo for the dumbbell squats is 3 seconds down, no pause at bottom, explode up, 1 second pause at the top. So 10 reps should take 40 seconds. There's no specific tempo for the Russian Twists - just do them slow and controlled.

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

RUSSIAN TWIST
You can use a plate, med ball or dumbbells for the Russian twists. Each twist counts as a rep.

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

GOBLET SIDE LUNGE
Start standing with a DB at your chest. Step out wide with your left foot (usually the wider the better). 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 at the knee. Drive your whole foot into the ground and lead with the chest, bringing your feet back together as you stand. Switch legs each rep.

BEAR HOLD + DB PULL ACROSS
Set up on your hands and knees. Have a dumbbell outside of and lower than your right hand. Lift your knees off the ground just enough so that they hover and hold. From this position, reach across with your left hand to grab the dumbbell. Pull it across your body to outside of where your left hand started. Set it down, plant your left hand, then reach across with your right hand to start the next rep. Each pull is 1 rep.

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

3 Rounds

25 Front Squats
12 Clean + Throw 6-8ft
25 Front Squats

Rest 2 minutes between rounds

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

Score: Fastest Round Only

Goal: 3-5 Minutes

COACHES NOTES
Each round should take 3-5 minutes. That's about a 1:00-1:30 for each set of 25 front squats and 1-2 minutes for the clean + throws. Don't rush the clean + throws. The point of those is to be explosive and express as much power as possible in each throw. It should go at least 6-8 ft but if you can throw it further, great! You get a nice bit of rest between each round so really send it each time. Try to go unbroken on the front squats the whole way.

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

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

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

CUSTOMIZATIONS
Sandbag Shoulder Squats, switch shoulders half way through the reps
Adjust reps to fit suggested movement time window

SANDBAG CLEAN + THROW
Start with the bag on the ground. Feet under the hips roughly. Knees are bent, sandbag is close to the body, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders. Shoot the elbows around and forward FAST to get the sandbag on the biceps with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat. You can stand up all the way or stay in the power position to initiate the throw.

Adjust your hands so that your palms are pressing into the bag. Knees are bent and chest is up. Extend the legs and hips aggressively, then drive the arms into the bag to throw it as far forward as you can. It may help to stagger the feet by a step but for an added challenge keep the feet in line, about shoulder width apart. Once you throw the bag, sprint across to where it landed, turn around and repeat with the next clean.

CUSTOMIZATIONS
Sandbag Clusters
Sandbag Clean & Jerk (Push Press)

Street Parking POWER - Ongoing program designed to build strength through emphasis on major lifts like Back Squat, Front Squat, Deadlift, Shoulder Press and Bench Press. This may also include assistance exercises to support good mechanics and healthy tissue. Add this in wherever makes sense for your schedule!

When adding this workout in with the regular daily workout - we usually suggest doing it beforehand.

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WARM UP
LOWER BODY BARBELL WARM UP
PULL UP WARM UP

WORKOUT

Part 1

Every 2 Min for 10 Min (5 Total Sets)

7 Deadlifts

Rest 3 minutes before Part 2

COACHES NOTES
Use the same load for all five sets, spend at least 10 minutes building up to your working weight which should be heavy but not so heavy that form deteriorates in the final sets.

DEADLIFT
Set up with your shins close to the bar. Feet are between hip and shoulder width with heels down. We suggest for this heavy lift that you think of lifting the chest BEFORE you even hinge at the hips to grab the bar. Take a big breath in and pull the shoulders back.

Grip the bar just outside of the legs and pull it into your body. There should be a hinge at the hips, bend at the knees. Shoulders higher than hips, hips higher than knees. (Not a squat position - NOT a stiff legged position).

To lift think of lifting the chest as you drive your heels into the ground. Keep the belly tight and actively pull the bar into the body. The bar should basically be in contact with your legs the entire way up.

Stand completely at the top. Squeeze the belly. Re-set shoulders and belly before returning to the ground. Reach the butt back, pull the bar in, keep chest up and belly tight. Slide the bar down the legs. and control!!

Part 2

Every 2 Min for 10 Min (5 Total Sets)

8-10 STRICT Pull-Ups

COACHES NOTES
Enter total reps completed for your score. This number should not exceed 50!

Use bands or switch to ring rows/supine barbell rows if you need to in order to keep the pull-ups strict for all 5 sets with at least 8 reps.

These do not have to be unbroken sets, but we want to see at least 1 min rest.

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

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 PULL WARM UP

WORKOUT

EMOM 9 Minutes
(Every Minute on the Minute for 9 Minutes)

Min 1: 30 Seconds Plank Step Ups to Dumbbells
Min 2: 30 Seconds Push Up Tap + Tap
Min 3: 30 Seconds Continuous Hollow Hold

Customizations:

Plank Shoulder Taps
Tucked Hollow Hold

Put reps as score but really this is REALLY for quality.

PLANK STEP UP TO DUMBBELL
Set up into your plank position by setting your hands on the floor, shoulder width apart, with your feet together. Shoulders should be directly over your wrists. Place two dumbbells side by side (length wise), in front of your finger tips. Squeeze your glutes, tuck your hips under (as if you were a dog with its tail between its legs) to engage the core and flatten out the lower back. No sagging!

Press your left hand into the floor and step your right hand onto the dumbbell. Press your right hand into the dumbbell and step your left hand onto the second dumbbell. Return each hand to the floor one at a time.

Make sure your body position remains tight for the entire set!

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

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

If you need to lower to your knees for the push ups go for it. Go back to your toes for the taps.

HOLLOW HOLD
Begin laying on your back with your legs extended forward, and arms extended overhead by your ears. Your arms need to stay shoulder width apart for the entire set.

Brace your core by sucking your belly button into your spine, pushing the lower back into the floor.

Your lower back needs to remain flat through the entire hold so if you find that it's lifting up, lower your arms to your sides and/or tuck one or both legs into your belly.

3 Rounds

30 Second Handstand Hold
30 Sec Rest
30 Second Active Bar Hang
30 Sec Rest

Rest As Needed Between Rounds

In the handstand hold make sure that you are keeping a tight belly, squeezing the cheeks and pressing through the shoulders.

You may do this against the wall, or free-standing.

During the active bar hang you will hang with the thumbs around the bar, belly tight, legs together, and shoulders pulled slightly back and down.

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

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

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

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WARM UP
UPPER BODY DUMBBELL WARM UP

WORKOUT

Part 1

4 Sets:

8-10 Reps Arnold Press

ARNOLD PRESS
The dumbbells will start at the chest and the palms turned in. You will be in a standing position. From here you you will rotate the palm and wrist open as you begin to press overhead. In the finish position the biceps are by the ears, elbows locked, and palms/wrists are facing forward (out). You will perform this movement with both hands at the same time.

Part 2

3 Rounds - Rest 30 seconds between movements

30 sec per arm 90 degree Waiter Walks
5 Lat to Front Raise Complex
10-12 90-degree Lat Raise
10 per arm Single Arm Reverse Fly

1 rep of Lat to Front Raise complex = Lat Raise to Front, lower, then Front raise to Lat, lower. Movements are slow and controlled. Pause 1 second on both ends.

Score: Weight Used for Lat Raise Complex. Put info for others in comments.

Goal: Quality Movement

WAITER WALK
You will hold one DB in one hand in front of you with elbow at shoulder level and 90 degrees so your forearm is vertical. Stand up straight and walk slow. After 30 seconds, switch to the other arm.

LAT TO FRONT RAISE
Arms are straight the whole time. Raise your arms out to a T, then keep the DBs at shoulder level as you bring them together in front of you. Lower them down to your waist, then raise them up in front of you to shoulder height. Then, take them back out wide to a T and lower them back down to your side. That is 1 rep!

90-DEGREE LAT RAISE
Start with elbows along side your body, arms bent to 90 degrees. Keep this angle of your arms and raise your elbows out to the sides up to shoulder level then back down.

SINGLE ARM REVERSE FLY
Plant one hand and one knee on a bench, facing down. Opposite arm starts hanging straight down, elbow very slightly bent. Raise the DB out to the side so almost shoulder height. Keep the DB in line with the shoulder, arm 90 degrees to the body. Press you planted hand down hard and keep your belly super tight!

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
SQUAT WARM UP
SHOULDER WARM UP

WORKOUT

3 Sets of 5 "Reps" of the Following:

1 Wide Grip Shoulder Press
1 Overhead Squat

Each rep is both the press and the squat - so 5 of each.

Score: Enter weight used

Goal: This is meant to be a warm up/skill work. Only add weight if you feel solid.

You will unrack the bar on the back and establish a wide grip. Keep the belly tight and squeeze the cheeks. Press the bar straight up to lock out with the armpits forward. Weight should be over the middle of the body/top of the head.

Then you will re-position your feet to shoulder width apart. Reach the butt back and down. Keep the heels down, knees out, chest up, and belly tight. Get the butt lower than the knees at the bottom. Bar should be over the middle of the foot! Drive through the heels, drive the knees out, lead with the chest, and keep pressing on the bar to stand!

Then you will lower bar back onto the back!

16 Minutes to Find a Heavy Set of 5 Overhead Squats

Score: Heaviest Set of 5

Goal: Solid Movement/Challenging Weight

COACHES NOTES
If you are capable of going pretty heavy on overhead squats you may want to do a few more warm up sets before starting the clock on this.

PLEASE make sure if lowering onto your back after each set that you absorb with the knees. Once it's at a certain weight (heavy for you) - the best option is to just drop it and clean it back up into the rack - even if you have to unload some of it!

There is not a certain number of sets or anything on this. Just find the heaviest set of 5 possible in 16 min!

3 x 1 Min AMRAP
(As Many Reps as Possible in 1 Min - for 3 Rounds)

Overhead Squat with Moderate Weight

Rest 2 Min between AMRAPS

Score: Weight Used (Put total reps for each AMRAP in comments)

Goal: 12-20 Reps in Each AMRAP MAX!

COACHES NOTES
The way this works is you will simply get as many overhead squats as possible in a 1 min window 3 separate times with a 2 min rest between those attempts!

This can be a solid minute of unbroken squats with the bar overhead the whole time - or a couple smaller sets with short breaks!

Again - PLEASE be cautious when lowering the weight onto the back and don't be afraid to drop it onto the ground and use the 2 min rest to get it back into the rack!

No rack? No problem! You can also do a clean and jerk onto the back then a wide grip push press to get the bar overhead!

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.

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RUN VERSION

WARM UP
RUNNING WARM UP

WORKOUT

Run Version

8 Rounds

200 Meters Easy
200 Meters Sprint

Rest 1 Min

COACHES NOTES
This one is pretty simple! As soon as you hit that 200 meter mark - you hit the gas pedal and never look back!

Run Version - No Measured Distance

8 Rounds

1:15 Easy
0:45 Sprint

Rest 1 Min

COACHES NOTES
Pretty simple. As soon as you hit 1:15 turn on the gas and never look back!

If you have a GPS watch or something - track the full distance. This one is 23 minutes total, including rest.

ROW VERSION

Row Version

8 Rounds

250 Meters Easy
250 Meters Sprint

Rest 1 Min

COACHES NOTES
This one is pretty simple! As soon as you hit that 250 meter mark from the slow pace - you hit the gas pedal and never look back!

BIKE VERSION

Bike Version:

8 Rounds

15 Cal (M) / 11 Cal (W) - Easy
15 Cal (M) / 11 Cal (W) - Sprint

Rest 1 Min

COACHES NOTES
This one is pretty simple, as soon as you hit that 15/11 cal mark - hit the gas pedal and don't look back!

06 PSYCHE Demo - Street Parking Vault 2021

06 PSYCHE Programs - Street Parking Vault 2021

06 Psyche Customizations - Street Parking Vault 2021

Welcome to Round 2 of the 2021 Vault! This workout was programmed on 02/08/2021 in Round 1!

This is the workout of the day for Monday - but also the SIXTH 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 12 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): SOGO
  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: HIP FLEXORS & PSOAS STRETCH, THORACIC SPINE RELEASE

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PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP
BOX JUMP WARM UP

WORKOUT

2021 VAULT: DUMBBELL PSYCHE

Part 1:

8 Min AMRAP
(As Many Rounds and Reps as Possible in 8 Min)

2 DB Hang Clean and Jerks
2 Box Jumps
4 DB Hang Clean and Jerks
4 Box Jumps....

Rest 4 Min Before Part 2

Part 2:

Complete Your SCORE from Part 1 as Fast as Possible

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

Box Height Suggestions:
Men: 22-24"
Women: 18-20"

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

Part 1 Score: Total # of Completed Rounds + Reps
Part 2 Score: Time

Part 1 Goal: Finish the 10s - 14s
Part 2 Goal: 8 minutes or LESS!

COACHES NOTES
For the first part, you’re working for as many rounds and reps as you can get in 8 minutes - like any other AMRAP. Then, in the second part, you’re going to take the score you got in PART 1 and do it again but FOR TIME. So if you got into the round of 12s and completed all 12 hang clean & jerks and 3 box jumps, your score is 10+15 for that part. Then you’re going to do 10+15 as fast as possible.

Choose a weight that you can go unbroken on the hang clean and jerks through at least the round of 6s. For the box jumps, choose a height that you feel comfortable jumping to and stepping or jumping down from.

Be careful not to peacock! Yes, it's only 8 minutes but they go by very slowly with these two movements combined. Start steady in the first part and then push the pace in the second!

DUMBBELL HANG CLEAN & JERK
You will first deadlift the DBs to the waist. Your hands should be outside of the legs and the feet 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 DBs weightless. Guide the weight UP the body by pulling the elbows high almost back behind you to keep the dumbbells close to the body (it's not a bicep curl). Pull YOURSELF down into a partial squat. Heels down, butt back, knees out, elbows high with the DBs on the shoulders, belly tight.

From here you will do a jerk. If you are tired, or this starts to feel heavy, you can stand and reset. If you are feeling good - it's more efficient to go straight into the jerk from the catch position of the clean. Stand up hard and fast to pop the weight off of the shoulders. Punch the DBs up as you press yourself back down underneath them. Land with the heels down, knees out. belly tight and the DBs locked out over the middle of your body - biceps by the ears. Stand to complete. Lower back to the hips for the next rep.

BOX JUMP
You will choose a box that is roughly 22-24" for men and 18-20" for women if you can! 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! Stand all of the way up on your box/bench.You may also sub step ups. 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
Lower Height
Jump Over
Alternating Step Up

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP
BOX JUMP WARM UP

WORKOUT

2021 VAULT: BARBELL PSYCHE

Part 1:

8 Min AMRAP
(As Many Rounds and Reps as Possible in 8 Minutes)

2 Hang Clean and Jerks
2 Box Jumps
4 Hang Clean and Jerks
4 Box Jumps....

Rest 4 Min Before Part 2

Part 2: Complete Your SCORE from Part 1 as Fast as Possible

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

Box Height Suggestions:
Men: 22-24"
Women: 18-20"

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

Part 1 Score: Total # of Completed Rounds + Reps
Part 2 Score: Time

Part 1 Goal: Finish the 10s - 14s
Part 2 Goal: 8 minutes or LESS!

COACHES NOTES
For the first part, you’re working for as many rounds and reps as you can get in 8 minutes - like any other AMRAP. Then, in the second part, you’re going to take the score you got in PART 1 and do it again but FOR TIME. So if you got into the round of 12s and completed all 12 hang clean & jerks and 3 box jumps, your score is 10+15 for that part. Then you’re going to do 10+15 as fast as possible.

Choose a weight that you can go unbroken on the hang clean and jerks through at least the round of 6s. For the box jumps, choose a height that you feel comfortable jumping to and stepping or jumping down from.

Be careful not to peacock! Yes, it's only 8 minutes but they go by very slowly with these two movements combined. Start steady in the first part and then push the pace in the second!

BARBELL HANG CLEAN & JERK
You will first deadlift the bar to the waist. Your hands should be outside of the legs and the feet 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 bar weightless. Guide the bar UP the body by pulling the elbows high and outside. Pull YOURSELF down into a partial squat. Heels down, butt back, knees out, elbows high with the bar on the shoulders, belly tight.

From here you will do a jerk. If you are tired, or this starts to feel heavy, you can stand and reset. If you are feeling good - it's more efficient to go straight into the jerk from the catch position of the clean. Stand up hard and fast to pop the bar off of the shoulders. Move the face out of the way. Punch the bar up as you press yourself back down underneath it. Land with the heels down, knees out. belly tight and the bar locked out over the middle of your body. Stand to complete. Lower back to the hips for the next rep.

BOX JUMP
You will choose a box that is roughly 22-24" for men and 18-20" for women if you can! 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! Stand all of the way up on your box/bench.You may also sub step ups. 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
Lower Height
Jump Over
Alternating Step Up

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP
BOX JUMP WARM UP

WORKOUT

2021 VAULT: SANDBAG PSYCHE

Part 1:

8 Min AMRAP
(As Many Rounds and Reps as Possible in 8 Minutes)

2 Sandbag Hang Clean and Jerks
2 Box Jumps
4 Sandbag Hang Clean and Jerks
4 Box Jumps....

Keep adding 2 reps to each movement each round.

Rest 4 Minutes Before Part 2

Part 2: Complete Your SCORE from Part 1 as Fast as Possible

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

Box Height Suggestion:
Men: 22-24"
Women: 18-20"

Part 1 Score: Total # of Completed Rounds + Reps
Part 2 Score: Time

Part 1 Goal: Finish the 10s - 14s
Part 2 Goal: 8 minutes or LESS!

COACHES NOTES
For the first part, you’re working for as many rounds and reps as you can get in 8 minutes - like any other AMRAP. Then, in the second part, you’re going to take the score you got in PART 1 and do it again but FOR TIME. So if you got into the round of 12s and completed all 12 hang clean & jerks and 3 box jumps, your score is 10+15 for that part. Then you’re going to do 10+15 as fast as possible.

Choose a weight that you can go unbroken on the hang clean and jerks through at least the round of 6s. For the box jumps, choose a height that you feel comfortable jumping to and stepping or jumping down from.

Be careful not to peacock! Yes, it's only 8 minutes but they go by very slowly with these two movements combined. Start steady in the first part and then push the pace in the second!

SANDBAG HANG CLEAN & JERK
You will first 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. Guide the sandbag UP the body by pulling the elbows high and outside. Pull YOURSELF down into a partial squat. Heels down, butt back, knees out, elbows high with the sandbag on the biceps, belly tight.

From here you will do a jerk. If you are tired, or this starts to feel heavy, you can stand and reset. If you are feeling good - it's more efficient to go straight into the jerk from the catch position of the clean. Stand up hard and fast to pop the sandbag off of the biceps. Move the face out of the way. Punch the sandbag up as you press yourself back down underneath it. Land with the heels down, knees out. belly tight and the sandbag locked out over the middle of your body. Stand to complete. Lower back to the hips for the next rep.

BOX JUMP
You will choose a box that is roughly 22-24" for men and 18-20" for women if you can! 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! Stand all of the way up on your box/bench.You may also sub step ups. 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
Lower Height
Jump Over
Alternating Step Up

MAMA MODIFICATIONS

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.

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.

210810_Demo.mp4

210810_Prog.mp4

210810_Cust.mp4

Reps vary between versions today!

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

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, SPINE STRENGTHENING
POST: POSTERIOR CHAIN RELEASE, SI JOINT RELEASE

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PROGRAM A

PROGRAM A

WARM UP
LOWER BODY DUMBBELL WARM UP
PULL UP WARM UP

WORKOUT

3 Rounds

12 Dumbbell Deadlifts (2 Head Touch)
12 Pull Ups
Run 400 Meters
12 Pull Ups
12 Dumbbell Deadlifts (2 Head Touch)

Rest 1 Minute Between Rounds

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

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

Score: Slowest Round ONLY

Goal: 3:45 - 5:15

COACHES NOTES
Keep in mind that that with the two head touch deadlifts you have a much deeper range of motion but you still need to keep the belly tight, back flat, and shoulders above or in line with the hips at the bottom. So bend your knees more for these! Choose a weight you can go unbroken on the deadlifts. For the pull ups, go with a variation that you can complete all 12 reps in around 45 seconds, think 1-3 sets keeping the breaks short. The run should take about 2 minutes. Adjust the distance before you start to something that you can be moving the whole time.

DUMBBELL DEADLIFT (2 HEAD TOUCH)
We like to program the two head touch dumbbell deadlifts when the barbell program has heavy deadlifts to up the challenge a bit. This means at the bottom of every rep BOTH heads of the dumbbells need to touch. This will require you to get a bit lower in your set up.

To set up the feet will be pretty close together. Heels are down and hands are just outside of the feet. Hinge at the hips and bend the knees to get into a position where you can keep your chest up and back flat. Tighten your belly! To stand you will drive your heels into the ground and lift the chest. Squeeze the cheeks to stand all of the way up. When lowering keep the belly tight and chest lifted. Reach the butt back and hinge the chest forward. Remember - BOTH heads of the dumbbells need to touch!

CUSTOMIZATIONS
Single Head Touch Deadlifts
2 Head Touch Sumo Deadlifts

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
No Push Up Renegade Row (8 per side)
Banded Pull Ups

400M RUN
You're working with 2:00-2:30. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, 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
LOWER BODY BARBELL WARM UP
PULL UP WARM UP

WORKOUT

3 Rounds

8 Barbell Deadlifts
12 Pull Ups
Run 400 Meters
12 Pull Ups
8 Barbell Deadlifts

Rest 1 Minute Between Rounds

Suggested Weight
Men: 165-205#
Women: 105-135#

Extra Challenge
Men: 225-275#
Women: 155-185#

Score: Slowest Round ONLY

Goal: 3:45 - 5:15

COACHES NOTES
Choose a weight you can complete the deadlifts in 1-2 sets. Grip is going to be a factor in this workout so a quick break might be a good idea even if you don't think you need it. For the pull ups, go with a variation that you can complete all 12 reps in around 45 seconds, think 1-3 sets keeping the breaks short. The run should take about 2 minutes. Adjust the distance before you start to something that you can be moving the whole time.

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

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

CUSTOMIZATION
Lighter weight

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
No Push Up Renegade Row (8 per side)
Banded Pull Ups

400M RUN
You're working with 2:00-2:30. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, 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
LOWER BODY BARBELL WARM UP
PULL UP WARM UP

WORKOUT

3 Rounds

8 Barbell Deadlifts
12 Pull Ups

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

12 Pull Ups
8 Barbell Deadlifts

Rest 1 Minute Between Rounds

Suggested Weight
Men: 155-205#
Women: 105-135#

Extra Challenge
Men: 225-275#
Women: 155-185#

Score: Slowest Round ONLY

Goal: 3:45 - 5:15

COACHES NOTES
Choose a weight you can complete the deadlifts in 1-2 sets. Grip is going to be a factor in this workout so a quick break might be a good idea even if you don't think you need it. For the pull ups, go with a variation that you can complete all 12 reps in around 45 seconds, think 1-3 sets keeping the breaks short. The bike/row should take about 2 minutes. Adjust the calorie target before you start to something that you can be moving the whole time.

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

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

CUSTOMIZATION
Lighter weight

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
No Push Up Renegade Row (8 per side)
Banded Pull Ups

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

CUSTOMIZATIONS
Reduce calories

MAMA MODIFICATIONS

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.

Pull Ups

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

Run/Jog

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

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

210811_Demo.mp4

210811_Prog.mp4

210811_Cust.mp4

Reps vary depending on version today!

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

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, PIGEON STRETCH
POST: SI JOINT RELEASE, GENTLE UPPER BODY RECOVERY

---

PROGRAM A

PROGRAM A

WARM UP
SQUAT WARM UP
UPPER BODY DUMBBELL WARM UP

WORKOUT

Every 3 Minutes for 4 Rounds (12 Minutes Total)

18 Alternating Dumbbell Shoulder Press
30 Unbroken Wall Balls

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

Extra Challenge
Men: 50# DBs / 40 Wall Balls
Women: 35# DBs / 40 Wall Balls

Score: Fastest Round with UNBROKEN Wall Balls

Goal: 1:30 - 2:00

COACHES NOTES
These wall balls are supposed to be unbroken so if you need to take some extra rest between the shoulder presses, go for it. We really want you to get 30 unbroken. You may also need to shoot for a lower target. Try at least 8 feet if not the standard 9-10. Your score is the fastest round with unbroken wall balls. 30 reps will take about a minute which means the shoulder presses should take :30-1:00 in order to hit the goal. It's all about the fastest round so see if you can go unbroken on at least one of them!

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

CUSTOMIZATION
Single DB held in both hands

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

When you catch it. Catch first and then squat.

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

CUSTOMIZATIONS
Lower Target Height
Single DB Thruster
Empty Barbell Thruster

PROGRAM B

PROGRAM B

WARM UP
SQUAT WARM UP
UPPER BODY BARBELL WARM UP

WORKOUT

Every 3 Minutes for 4 Rounds (12 Minutes Total)

12 Barbell Shoulder Press
30 Unbroken Wall Balls

Suggested Weight
Men: 75-95# / 18-20# Ball
Women: 45-65# / 13-15# Ball

Extra Challenge
Men: 115#+ / 40 Wall Balls
Women: 75#+ / 40 Wall Balls

Score: Fastest Round with UNBROKEN Wall Balls

Goal: 1:30 - 2:00

COACHES NOTES
These wall balls are supposed to be unbroken so if you need to take some extra rest between the shoulder presses, go for it. We really want you to get 30 unbroken. You may also need to shoot for a lower target. Try at least 8 feet if not the standard 9-10. Your score is the fastest round with unbroken wall balls. 30 reps will take about a minute which means the shoulder presses should take :30-1:00 in order to hit the goal. It's all about the fastest round so see if you can go unbroken on at least one of them!

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

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

CUSTOMIZATION
Go lighter

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

When you catch it. Catch first and then squat.

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

CUSTOMIZATIONS
Lower Target Height
Single DB Thruster
Empty Barbell Thruster

PROGRAM C

PROGRAM C

WARM UP
SQUAT WARM UP
SANDBAG UPPER BODY WARM UP

WORKOUT

Every 3 Minutes for 4 Rounds (12 Minutes Total)

18 Sandbag Shoulder Press
30 Unbroken Wall Balls

**Could also swap the wall balls for 24 side to side sandbag thrusters.

Suggested Weight
Men: 50-70# / 18-20# Ball
Women: 25-45# / 13-15# Ball

Extra Challenge
Men: 40 Wall Balls (or 32 thrusters)
Women: 40 Wall Balls (or 32 thrusters)

Score: Fastest Round with UNBROKEN Wall Balls

Goal: 1:30 - 2:00

COACHES NOTES
These wall balls are supposed to be unbroken so if you need to take some extra rest between the shoulder presses, go for it. We really want you to get 30 unbroken. You may also need to shoot for a lower target. Try at least 8 feet if not the standard 9-10. Your score is the fastest round with unbroken wall balls. 30 reps will take about a minute which means the shoulder presses should take :30-1:00 in order to hit the goal. It's all about the fastest round so see if you can go unbroken on at least one of them!

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

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

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

When you catch it. Catch first and then squat.

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

CUSTOMIZATIONS
Lower Target Height
Single DB Thruster
Empty Barbell Thruster

MAMA MODIFICATIONS

Overhead Press

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

Thruster/Wallball

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

DB/Back/Front/Air Squat

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

210812_Demo.mp4

210812_Prog.mp4

210812_Cust.mp4

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

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

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

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PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

2 Rounds

40 Dumbbell Hop Overs
30 Push Up + Pull Across
20 Double Dumbbell Snatch
10 Single Arm Devil Press Right
10 Single Arm Devil Press Left

Suggested Weight
Men: 40#
Women: 25#

Extra Challenge
Men: 3 Rounds (Total Time Under 18 Min)
Women: 3 Rounds (Total Time Under 18 Minutes)

Score: Total Time

Goal: 11-16 Minutes

COACHES NOTES
The hop overs should go pretty quick. We don't have a double under option because we want you to have to jump more explosively than you would over the rope, and we want you to keep things moving. Break up the push up + pull across into smaller sets of 5-10 at a time. They shouldn't take more than 2 minutes. Keep your chest up in the snatches. The more aggressive you are with the fast stand up portion, the easier the weight will go up. Make sure you are breathing throughout the devil press movement. It's easy to hold your breath during the burpee part if you aren't paying attention.

You are only allowed to do the Extra Challenge if you complete first 2 rounds under 12 minutes. If you think you can make it, commit. Don't let off the gas to get out of that 3rd round!

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

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

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

DOUBLE DUMBBELL SNATCH
Start with a wide stance, both dumbbells between the feet. Bend the knees slightly and hinge at the hips to grip the dumbbells. Keep the chest up, shoulders back, back flat, arms long and straight. Drive your heels into the floor, leading with the chest to stand up fast. Keep the back flat. Once past the knees you will almost jump. Shrug the shoulders and allow the momentum to bring the dumbbells up as you guide them in a partial swing, without allowing them to get too far away from you. Punch your fists to the sky. Finish with a press to lockout with the biceps by the ears and the belly tight.

When lowering the dumbbells DO NOT GET SLOPPY! Keep the heels down and keep the back flat. Lower under control back to the ground.

Only one head of each dumbbell must touch the ground at the bottom of every rep.

CUSTOMIZATIONS
Single Arm Alternating DB Snatches - Increase the reps to 30 (15 per arm)
Kettlebell Swings

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

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

CUSTOMIZATIONS
Burpees
Burpee Kettlebell Swing

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP

WORKOUT

2 Rounds

40 Barbell Hop Overs
30 Push Up + Pull Across
20 Power Snatch
10 Single Arm Devil Press Right
10 Single Arm Devil Press Left

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

Extra Challenge
Men: 3 Rounds (Total Time Under 18 Min)
Women: 3 Rounds (Total Time Under 18 Minutes)

Score: Total Time

Goal: 11-16 Minutes

COACHES NOTES
See the customizations below for no-dumbbell options. The hop overs should go pretty quick. We don't have a double under option because we want you to have to jump more explosively than you would over the rope, and we want you to keep things moving. Jumping over the bar, you may need to break up the reps once or twice. Set yourself so they take a minute or less. Break up the push up + pull across into smaller sets of 5-10 at a time. They shouldn't take more than 2 minutes. Choose a weight on the power snatches that you can complete the 20 reps in 2-3 sets for both rounds. Make sure you are breathing throughout the devil press movement. It's easy to hold your breath during the burpee part if you aren't paying attention.

You are only allowed to do the Extra Challenge if you complete first 2 rounds under 12 minutes. If you think you can make it, commit. Don't let off the gas to get out of that 3rd round!

BARBELL HOP OVER
Stand next to your barbell and hop laterally, 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/skip instead for your knees, go for it.

CUSTOMIZATIONS
Skip Overs
Line Hops

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

CUSTOMIZATIONS
Plate Push Up and Over
Push Up + Taps

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

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

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

CUSTOMIZATIONS
20 Plate Burpees
Burpee Kettlebell Swing

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

2 Rounds

40 Sandbag Hop Overs
30 Push Up + Lateral Drag
20 Sandbag Ground to Overhead
20 Sandbag Burpee

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

Extra Challenge
Men: 3 Rounds (Total Time Under 18 Min)
Women: 3 Rounds (Total Time Under 18 Min)

Score: Total Time

Goal: 11-16 Minutes

COACHES NOTES
Feel free to mix and match elements from other versions in with the sandbag. The hop overs should go pretty quick. We don't have a double under option because we want you to have to jump more explosively than you would over the rope, and we want you to keep things moving. Break up the push up + lateral drag into smaller sets of 5-10 at a time. They shouldn't take more than 2 minutes. The more aggressive you are with the fast stand up portion of the ground to overhead, the easier the weight will go up. Make sure you are breathing throughout the sandbag burpees. It's easy to hold your breath during the burpee part if you aren't paying attention.

You are only allowed to do the Extra Challenge if you complete first 2 rounds under 12 minutes. If you think you can make it, commit. Don't let off the gas to get out of that 3rd round!

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

CUSTOMIZATIONS
Sandbag Shuffle
Skip Overs

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)

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

CUSTOMIZATIONS
Reduce the reps if working with a heavier bag.
Sandbag High Pulls

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

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

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

MAMA MODIFICATIONS

Jump/Skip/Hop Overs

To manage or avoid the added pressure to the pelvic floor that the impact from jumping and hopping can create, sub: Taps, Quick Step Ups, Skip Overs, Lateral Hop Overs, Lateral Skip Overs, Row, Bike, Farmer Carry, Sled Push/Drag.

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.

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.

Devil Press

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

Burpee

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

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.

210813_Demo.mp4

210813_Prog.mp4

210813_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, PIGEON STRETCH
POST: SCIATICA/PIRIFORMIS, CALVES/ANKLES

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PROGRAM A

PROGRAM A

WARM UP
LOWER BODY DUMBBELL WARM UP

WORKOUT

Every Other Minute on the Minute for 12 Minutes (6 Rounds)

Run 200 Meters
Max Reps Dumbbell Hang Clunge

**Hang Clunge = Hang Power Clean + Front Rack Lunge Right + Front Rack Lunge Left

**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 Hang Clunge Reps ONLY

Goal: 36-60 Reps

COACHES NOTES
Here's how this one will go: Every 2 minutes you start a new round with a 200m run. With the remaining time in that 2 minute window, perform as many hang clunges as you can. Go right into the hang clunges after the run. Give yourself about 10 seconds to take a breath and reset before you run again. The run should take :40-1:00. This gives you roughly the same amount of time for the hang clunges. Choose a weight and customization that allows for 6-10 reps each time.

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 HANG CLUNGE
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 up. Then with the dumbbells still at the shoulders, perform two alternating lunges.

You may perform forward stepping, reverse stepping, or even walking lunges. Keep the chest up, but do not overextend the back. Keep the belly tight! 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 then repeat on the opposite leg. Then lower the dumbbells back to the hips to start the next rep.

CUSTOMIZATIONS
DB Hang Power Clean + DB Step Ups
Single DB Hang Power Clean + Lunges
3 Hang Power Cleans + 6 Unweighted Lunges

PROGRAM B

PROGRAM B

WARM UP
LOWER BODY BARBELL WARM UP

WORKOUT

Every Other Minute on the Minute for 12 Minutes (6 Rounds)

Run 200 Meters
Max Reps Barbell Hang Clunge

**Hang Clunge = Hang Power Clean + Front Rack Lunge Right + Front Rack Lunge Left

Suggested Weight
Men: 75#
Women: 55#

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

Score: Total Hang Clunge Reps ONLY

Goal: 36-60 Reps

COACHES NOTES
Here's how this one will go: Every 2 minutes you start a new round with a 200m run. With the remaining time in that 2 minute window, perform as many hang clunges as you can. Go right into the hang clunges after the run. Give yourself about 10 seconds to take a breath and reset before you run again. The run should take :40-1:00. This gives you roughly the same amount of time for the hang clunges. Choose a weight and customization that allows for 6-10 reps each time.

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 HANG CLUNGE
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 up. Then with the bar still at the shoulders, perform two alternating lunges.

You may perform forward stepping, reverse stepping, or even walking lunges. Keep the chest up, but do not overextend the back. Keep the belly tight! 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 then repeat on the opposite leg. Then lower the bar back to the hips to start the next rep.

CUSTOMIZATIONS
Hang Power Clean + Front Rack Step Ups
Lighter Weight
3 Hang Power Cleans + 6Unweighted Lunges

PROGRAM C

PROGRAM C

WARM UP
LOWER BODY BARBELL WARM UP

WORKOUT

Every Other Minute on the Minute for 12 Minutes (6 Rounds)

Row 18 Cal (M) / 13 Cal (W)
or
Bike 15 Cal (M) / 11 Cal (W)
then
Max Reps Barbell Hang Clunge

**Hang Clunge = Hang Power Clean + Front Rack Lunge Right + Front Rack Lunge Left

**Could also do this version with your dumbbells or your sandbag!

Suggested Weight
Men: 75#
Women: 55#

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

Score: Total Hang Clunge Reps ONLY

Goal: 36-60 Reps

COACHES NOTES
Here's how this one will go: Every 2 minutes you start a new round with a bike or row. With the remaining time in that 2 minute window, perform as many hang clunges as you can. Go right into the hang clunges after the bike/row. Give yourself about 10 seconds to take a breath and reset before you get back on the bike or rower again. The bike/row should take :40-1:00. This gives you roughly the same amount of time for the hang clunges. Choose a weight and customization that allows for 6-10 reps each time.

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

CUSTOMIZATIONS
Shorten distance
Reduce calories

BARBELL HANG CLUNGE
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 up. Then with the bar still at the shoulders, perform two alternating lunges.

You may perform forward stepping, reverse stepping, or even walking lunges. Keep the chest up, but do not overextend the back. Keep the belly tight! 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 then repeat on the opposite leg. Then lower the bar back to the hips to start the next rep.

CUSTOMIZATIONS
Hang Power Clean + Front Rack Step Ups
Lighter Weight
3 Hang Power Cleans + 6 Unweighted Lunges

MAMA MODIFICATIONS

Power Clean

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

Lunge

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

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

Run/Jog

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

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

210814_Demo.mp4

210814_Cust.mp4

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

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

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

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PROGRAM A

PROGRAM A

WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

30 Burpees
60 Air Squats

Rest 1 Minute

2 Rounds
15 Burpees
30 Air Squats

Rest 1 Minute

3 Rounds
10 Burpees
20 Air Squats

No weight needed today!

Extra Challenge Men/Women: Add a weight vest

Score: Total Time Including Rest!

Goal: 12-18 Minutes

COACHES NOTES
This is a great one to #send it!!!! Choose a pace and/or customization that allows you to complete 12-20 burpees within a minute and 20-30 air squats within a minute. The first portion of the workout will give you a good idea. If you haven't completed the 30 and 60 by 6:00, we strongly suggest customizing one or both movements so that you can move at a faster pace! The quad burn from the squats will make coming up from the burpee more and more difficult. Remember, you can always step up from the bottom if you need to to keep moving!

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

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

CUSTOMIZATIONS
Squat to Target
Assisted Squat

TEAM VERSION

TEAM VERSION

WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

In Teams of 2 Complete

20 Rounds (10 Rounds Each)

To be completed in I Go - You Go Fashion:

10 Burpees
20 Air Squats

Rest while your partner works

No weight needed today!

Extra Challenge Men/Women: Add a weight vest

Score: Total Time

Goal: 16-20 Minutes

COACHES NOTES
Who doesn't love a good ole burpee - air squat workout?? For this one, because you guys get to rest while your partner works - we want you to send it! You should be shooting to finish your round in 0:50 - 1:00. YUP. You read that right! Customize one or both movements if you need to so that you can #sendit!

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

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

CUSTOMIZATIONS
Squat to Target
Assisted Squat

MAMA MODIFICATIONS

Burpee

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

DB/Back/Front/Air Squat

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

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

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

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WARM UP
LOWER BODY DUMBBELL WARM UP

WORKOUT

Every 4 Minutes for 20 Minutes

8 Farmer Carry Step Up w/ 3-Sec Lower, Right
8 Farmer Carry Step Up w/ 3-Sec Lower, Left
16 DB Squats
30 Sec Side Plank Hip Drop, Right
30 Sec Side Plank Hip Drop, Left

Suggested Weight
Men: 30-40# DBs
Women: 15-25# DBs

Score: Weight Used for Step Ups

COACHES NOTES
You should be getting at least 30 seconds of rest. If not, customize one or more of the movements for the remaining rounds so that you're able to move through the work a little faster.

Choose a weight for the step ups that allows for a 3-sec lower! If you can't lower that slow - go lighter. If you need to go unweighted, do that! Also - if you find that one leg is stronger than the other - don't use a different weight for it. The weaker leg should determine the weight you use on both. You can use a different weight for the squats! Shoot to knock out 10-16 hip drops per side per round.

FARMER CARRY STEP UP W/ 3-SEC LOWER
Stand at your box/step with a dumbbell in each hand at your sides. 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. Then lower with control, taking a full 3 seconds before your back foot touches the ground. Make sure you choose a weight and a height that you are comfortable stepping up AND down with control!

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.

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

SIDE PLANK HIP DROP
Get into the plank position by lying on one side of your body. Support your torso by propping yourself up onto the forearm/elbow of the arm closest to the floor. Stack your shoulders, hips, knees, and ankles directly above one another then press into your grounded foot and elbow to lift your hips. Once at the top of the plank, lower your hip down slow and controlled until it touches the floor then explode back up to the top of the plank. Keep your supported shoulder pressed as far away from your ear as possible the entire time. Be sure that your top hip does not rotate too far forward. If you are having trouble touching the floor while keeping your hips stacked, just shorten the distance you drop your hip or do a static side plank hold.

MAMA MODIFICATIONS

Side Plank Hip Drops

Side planks can be a really great tool for core strengthening during pregnancy and postpartum but if you notice that you're bearing down, holding your breathing, coning/doming, or feel unstable with this movement, feel free to modify to Side Plank Hold, any variation of Functional Progression 2, DB Windmills, Paloff Press, Bear Pose Shoulder Taps, Bear Crawl, or Functional Progression 1.

DB Step Ups

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

DB/Back/Front/Air Squat

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

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

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

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WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

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

10 Seated Press
40 Sandbag Hop Overs
20 Side to Side Push Press
40 Sandbag Hop Overs
30 Bent Over Row
40 Sandbag Hop Overs

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

Score: Total completed rounds plus any additional reps.

Goal: 4-7 Rounds

COACHES NOTES
Get ready for an upper body smoker today! The hop overs will keep your heart rate high, so focus on quality movement with the pressing variations and bent over rows. Break up the rows early, into 2-3 sets so that you can do at least sets of 10 reps the whole way. Rounds should take 3-5 minutes. Try to go unbroken on the seated press the whole way, or switch to a standing press. If you are working with a heavier bag, you may end up having to break into 2 sets.

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

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

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

CUSTOMIZATIONS
Sandbag Shuffle
Skip Overs

SHOULDER TO SHOULDER PUSH PRESS
Start with the sandbag on one shoulder. Feet are between hip and shoulder width apart. Chest up. Belly tight. Dip keeping the heels down and allowing the knees to come forward. Reach the hips back slightly but keep the chest lifted.

Stand up hard and fast. Pop the sandbag off of the shoulder and finish with a press straight to lock out. Biceps by the ears. Standing tall. Locked out elbows. Belly tight. Lower the bag down onto the opposite shoulder. Each time you press counts as one rep. So 20 reps is 10 on each side.

CUSTOMIZATIONS
Regular Push Press

SANDBAG BENT OVER ROW
Deadlift the sandbag to just below the knee. Keeping the torso position set and the chest lifted - pull the elbows back and bring the sandbag to just below the chest. Keep the belly tight. Bring the sandbag back to just below the knee with the arms straight at the bottom. No kipping or jerking with the chest or hips!

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
LOWER BODY BARBELL WARM UP

WORKOUT

Start a Running Clock:

at 0:00 -
10 Back Squats (something that feels very challenging for 10 reps)
then
Max Tempo Push Ups (see Coaches Notes)

at 4:00
5 Back Squats
then
Tempo Push Ups 1/2 the reps from 1st set

at 8:00
5 Back Squats
then
Tempo Push Ups 1/2 the reps from 2nd set

at 12:00
5 Back Squats
then
Max Reps Tempo Push Ups

at 16:00
20 Back Squats (think much lighter than your first set of 10)

Score is Load used for the 4th set of back squats

Goal - Make them look good!

COACHES NOTES
Take a good 15 minutes to warm up your squats for this one. AND your shoulders/pecs. This may not seem like a lot of reps but it is a potent stimulus so you must get your body prepared.

The tempo for the push ups is 1 second down and 1 second up, as soon as you break that tempo, the set is over. Search 60BPM metronome on your music streaming device or just count "one one thousand - up one thousand, two one thousand - up one thousand!" Choose a variation on the push up that you can get at least 20 in the first set. These are hard, so go knees, elevated hands etc. if you need to.

You will want to add weight (5-15 lb per increase) on the squats for each subsequent set except for the last one (the set of 20). For that final set, go light enough that you can get 20 reps BUT if your form starts to slip before that, stop there.

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 20 rep squats!

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WARM UP
GYMNASTICS PRESS WARM UP
GYMNASTICS PULL WARM UP

WORKOUT

7 Min Dip Practice

Perform sets of 3-5 dips with a pause at the bottom.

These dips may be strict or kipping.

If doing kipping - use the pause at the bottom to initiate the knees up part of the kip.

COACHES NOTES
For both strict or kipping dips - make sure that the shoulder comes lower than the elbow and that the torso moves straight up and down. Lock out completely at the top!

For the kip:

Think of the knee up giving a LITTLE upward momentum at which time you will start the press. Use the kick down to help you finish the press and lock out! See video for example of timing!

If you are unable to perform unassisted kipping dips - no problem. You may practice sets of 3-5 banded dips, jump and slow lower dips, or even between box/bench dips. No matter what you choose make sure you practice that pause at the bottom for this drill.

You may also choose to do banded strict dips or use a little bit of foot assistance!

Get as far as you can in 7 Min:

1 Toe to Bar
1 Pull Over
2 Toes to Bar
1 Pull Over
3 Toes to Bar
1 Pull Over...

See below for customization options!

Score is total reps of both combined!

COACHES NOTES
Remember for the pull over - that you pull up and try to get those hips as close to the bar as possible, then as your legs come over the bar, the weight of them should pull your upper body around!

If you need to - add a little speed and a whip to the pull up and leg over portion. Nothing too crazy though. To come down you can either roll back over or just push back and away and swing through like a bar muscle up.

If you are not ready to/are unable to do an unassisted pull over you may do a jumping pull over. Please make sure what you are jumping off of is stable, and make sure that you are confident and strong enough to stabilize on top of the bar if you are going to do this version.

If you are uncomfortable still you may choose to do a jumping chest to bar or even slow lower pull up to start to work on that LONGER pulling strength.

For the toes to bar you may customize with knee raises!

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

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

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WARM UP
UPPER BODY BARBELL WARM UP

WORKOUT

Part 1

100 Shoulder Press

Every time you break do 15 V-Ups

Score: Weight Used

Goal: Choose an appropriate weight to keep sets of 15-20 reps.

COACHES NOTES
Goal is to do this in as few sets as possible. Pick something that you can do at least 15 with each time.

On the shoulder press, make sure you avoid overextending or leaning back! Keep the belly tight and lower the weight with the elbows in front each time to avoid crashing into your collar bone. Come to complete lock out at the top with the biceps by the ears and the weight over the middle of your body!

Can be done with barbell or dumbbells.

Part 2 (Tricep Pump)

1 Round ONLY

Max Reps Skull Crusher
into
Max Reps Rolling Tricep Extension
into
Max Reps Bench Press

Score: Weight Used

COACHES NOTES
For this one you are looking for a weight that you can get at least 10-15 skull crushers before you have to switch to the next movement. (Weight will change from skull crushers to rolling tricep extension but you'll use the same weight on the bench press as you did the rolling tricep extensions!)

On the skull crushers you will lie flat on your back either on the ground, a box, or bench with the arms extended over the chest. The elbow and shoulder stay in a line and the only movement comes from the elbow joint. Lower under control and fire up!

On the rolling tricep extension, start lying on the floor or bench with a dumbbell in each hand, elbows bent with the back dumbbell head resting on each shoulder. From here, "roll" the dumbbells down by lowering your elbows to your sides then pressing your elbows to lockout over your chest. See demo!

You will then use the same weight and rep it out on the bench press until failure!

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
SNATCH WARM UP

WORKOUT

5 Sets:

3 Muscle Snatch
+
2 Overhead Squats

Score: Weight Used

Goal: Treat this as warm up/skill work

COACHES NOTES
This should be thought of as a warm up + slowly adding weight to prep for the snatches in the main part of today's program.

For each of the 5 sets you will do 3 Muscle Snatch and 2 Overhead Squats. Start the first set with an empty bar. Focus on speed for the muscle snatch and stability for the squats. Only go up in weight if you can maintain both.

The Muscle Snatch focuses on a strong pull, fast and powerful hips, fast and powerful turnover to lockout overhead. There is no re-bend of the knees. It's ALL UP!!

Start with the bar on the ground with a wide grip. Heels are down. Knees are bent and pushed out. Chest up and belly tight. Arms are long and straight. Shoulders pulled back.

Pull the bar from the ground in a controlled way - pulling the bar back into the body. Drive through the heels as you lift the chest. Once past the knees - pick up speed and start to rotate the torso more upright - keeping the arms long and straight and heels down. Once you hit your "pockets" extend the hips FAST. Shrug. Pull the elbows high and outside to keep the bar close. Rotate the bar up and overhead as you press to lock out!

After 3 of those perform 2 overhead squats.

Bar starts overhead and over the middle of your body completely locked out with the armpits forward. (Press your pinkies into the bar). Belly tight. Chest up. Heels down.

Reach the butt back and down. Keep the bar over the middle of your foot - so think about pulling it back as your head/chest go forward a bit in the squat. Drive the knees out. Keep the belly tight and chest lifted. Keep the heels down. Keep pressing into the bar.

At the bottom, hips are lower than knees. Heels down. Knees out. Bar over the middle of the foot. Chest up. Arms locked. No collapsing.

Stand. Lead with the chest and the bar. Drive through the heels.

20 Minute EMOM
(Every Minute on the Minute for 20 Minutes)

Min 1: 2 Snatch Pulls
Min 2: 1 Full Snatch

Score: Heaviest Successful Snatch

Goal: Go Heavy Today!

COACHES NOTES
This will be performed as a 20 min EMOM with the first minute being 2 snatch pulls and the second minute being 1 full snatch. The goal here is to add weight each ROUND. To do this - pick your starting weight for the full snatch, then go up in weight for the snatch pulls based on the next snatch weight you want to do. Keep in mind this is 10 jumps so - make moderate jumps. If you hit your limit - just stay with a challenging weight. If you fail you can either try again for one more round or go back down.

For the full rep snatch you are basically combining the muscle snatch and overhead squat from part 1 today into one movement. The only difference here is that as you shrug on the pull you actually start to pull YOURSELF under the bar instead of the focus as much on pulling it up! You will land in the bottom of a solid overhead squat and stand to complete. If you are super new to this movement you can practice power snatches today OR do a power snatch into an overhead squat each time.

**Power means you land in a partial squat instead of a full squat. It’s a great way to learn a pull under while still working on overhead squat stability.

For the snatch pull it is basically just the first part of that snatch or muscle snatch. The pull from the ground through the shrug. Focus on keeping the heels down, bar close, and an explosive UP!

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

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

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RUN VERSION

WARM UP
RUNNING WARM UP

WORKOUT

Run Version:

2 Rounds

Run 800 Meters - HARD
2 Min Recovery - Jog
Run 600 Meters - HARD
2 Min Recovery - Jog
Run 400 Meters - HARD
2 Min REST

Goal: Hold similar pace for all of the efforts. Round 2 should take same time as Round 1!

Score time is TOTAL time including slow jogs and the 2 min rest. Clock stops after second 400.

COACHES NOTES
Hard = really uncomfortable but sustainable for the time assigned.

Jog = not walk

Rest = Stop

No rest until the end of the round - so move straight from the HARD pace to the RECOVERY pace without stopping!

Run Version - No Distance Measured:

2 Rounds

Run 4 Min - HARD
2 Min Recovery Jog
Run 3 Min - HARD
2 Min Recovery Jog
Run 2 Min - HARD
2 Min REST

Goal: Hold similar pace for all of the efforts. Measure the total distance for a score if possible.

COACHES NOTES
Hard = really uncomfortable but sustainable for the time assigned.

Jog = not walk

Rest = Stop

No rest until the end of the round - so move straight from the HARD pace to the RECOVERY pace without stopping!

ROW VERSION

Row Version:

2 Rounds

Row 1000 Meters - HARD
2 Min Recovery - Row Slow
Row 750 Meters - HARD
2 Min Recovery - Row Slow
Row 500 Meters - HARD
2 Min REST

Goal: Hold similar pace for all of the efforts. Round 2 should take same time as Round 1!

Score time is TOTAL time including slow recovery rows and the 2 min rest. Clock stops after second 500.

COACHES NOTES
Hard = really uncomfortable but sustainable for the time assigned.

Row Slow = at least keep the screen on....

Rest = Stop

No rest until the end of the round - so move straight from the HARD pace to the RECOVERY pace without stopping!

BIKE VERSION

Bike Version:

2 Rounds

Bike 4 Min - HARD
2 Min Recovery - Spin
Bike 3 min - HARD
2 Min Recovery - Spin
Bike 2 Min - HARD
2 Min REST

Goal: Hold similar pace for all of the efforts. Round 2 should get you same number of cals as Round 1!

Score time is TOTAL calories including those from the slow recovery spins and the 2 min rest. Stop counting cals after second 2 Min Bike.

COACHES NOTES
Hard = really uncomfortable but sustainable for the time assigned.

Spin = keep moving but very very chill.

Rest = Stop

No rest until the end of the round - so move straight from the HARD pace to the RECOVERY pace without stopping!