Street Parking OLY is posted once a week, on Sunday. These workouts are great for those who want to add in more work on technique and going heavy in the olympic lifts. We typically suggest adding this in BEFORE the regular daily programmed workout.

You can find the days that adding this in will work the best in the daily programming write ups.

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WARM UP
SNATCH WARM UP

WORKOUT

3 Sets of 6 Reps (2 Reps at Each Position):

3 Position Muscle Snatch

High Hang (Pockets)
Hang (Above Knees)
Floor (Mid-Shin)

COACHES NOTES
This is meant to be done as a warm up and the first set of this should be done super light - like an empty bar.

You will perform 2 reps of a muscle snatch from the high hang. This means you will deadlift the bar to the waist with a wide - snatch - grip. Feet should be roughly under the hips with the heels down. Arms are long and straight. You will perform a dip from this position, but a very shallow one. In this "high hang" dip you will bend the knees slightly - keep the butt back but keep the chest up. It is very shallow and the bar shouldn't really move down the leg. Keep the arms straight. From here you will stand up hard and fast, shrug, pull the elbows high and outside so that the bar goes up the body, then punch to lock out overhead.

The second rep each time will be from above the knees. So again the bar starts at the waist - but this time the dip is much deeper to initiate. You will keep the heels down and bend the knees slightly. Reach the butt back back and allow the bar to travel down the leg keeping the arms straight. Lower to just above the knee. From here it is a controlled pull up the leg and out of the dip and finish off again with the explosive up, shrug, high elbows and punch to lock out.

The final rep will be from mid shin or with the plates on the floor. Make sure the heels are down and the shoulders are higher than the hips - hips higher than the knees. Have a nice and controlled pull off of the ground and past the knees keeping the bar close to the body and the arms straight. Finish the same way you did with the other 2!

Do 3 sets of 2 reps at each position.

8 Sets of 1 Rep
(Perform 1 Rep every 90 Seconds for 12 Minutes)

Power Snatch

COACHES NOTES
1 rep every 90 seconds for 12 Min! Use these 8 sets to build up to a heavy single but don't go so heavy that you're at risk of failing the rep!

For the power snatch the bar will start on the ground. Heels are roughly hip to shoulder 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.

30 Reps

Behind the Neck Shoulder Press

COACHES NOTES
For this you will use a wide grip. Make sure you move the head slightly forward when pressing up and lowering. Keep the belly tight and work to keep the armpits forward and shoulder blades tucked in! Pause at the top of each rep for 1 second before lowering.

For this week's Endurance we are posting 5k/10k run options since normally we would be hosting our meet up in Hawaii for the Ultimate Hawaiian Trail Run this weekend! For more info on the the trail run and how you can support the Keala Foundation which provides an amazing after school support program for the kids on Kauai head to Members Only > Get Involved > UHTR x SP Virtual Run.

Of course there are bike/row options here too!

The idea is to choose ONE of the following and do it this week. Not ALL of them.

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

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RUN VERSION

WARM UP
RUNNING WARM UP

WORKOUT

Run Versions:

5k Run

*if you have no way of tracking your distance -
Run at a moderate pace for 25-30 Min

- OR -

10k Run
*if you have no way of tracking your distance -
Run at a moderate pace for 50-60 Min

ROW VERSION

Row Versions:

5k Row

- OR -

10k Row

BIKE VERSION

Bike Versions:

20 Min Max Cal Bike

- OR -

40 Min Max Cal Bike

COACHES NOTES
Shooting for around 300 Cals for Men and 200 Cals for Women if you go with the 20 min option. For the 40 min option, men are looking for 450-500 cals and women are looking for 350-400!

If you have a different type of bike - you can still do this one and just go for distance or calories! Regardless of what bike you have just cruise at an uncomfortable but sustainable pace!

TIMED VERSION

For RUNNERS, this version is great if the Run Version calls for running specific distances but you don't have access to measured distances.

For NON-RUNNERS, this version is great if you have a piece of equipment other than a bike or rower that you'd like to use (like a road bike, elliptical, etc.) but the unit(s) of measurement do not convert directly to the Concept2 Row Erg or the Assault Bike!

Timed / No Distance Versions:

25-30 Min Run (or Other Equipment)

- OR -

50-60 Min Run (or Other Equipment)

11 POSEIDON Demo - Street Parking Vault 2021

11 POSEIDON Programs - Street Parking Vault 2021

11 POSEIDON Customizations - Street Parking Vault 2021

Welcome to Round 2 of the 2021 Vault! This workout was programmed on 03/15/2021 in Round 1!

This is the workout of the day for Monday - but also the ELEVENTH workout in the Street Parking Vault Challenge! Perform ANY VERSION (including SHIFT) of this workout and record your score before 2pm PST on Thursday - September 16 to receive credit towards the Vault!

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

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

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, CALVES/ANKLES
POST: HIPS 2.0, CHEST OPENER

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PROGRAM A

PROGRAM A

WARM UP
RUNNING WARM UP
PULL UP WARM UP
LOWER BODY DUMBBELL WARM UP

WORKOUT

2021 VAULT: DUMBBELL POSEIDON

Every 90 Seconds for 21 Minutes
(14 Rounds)

6 Pull Ups
12 KB/DB Swings
24 DB Hop Overs/Double Unders OR 100m Sprint

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

Extra Challenge Men/Women: 8 Pull Ups / Choose heavier range of the KB Swings

Score: Slowest Round Only

Goal: 0:50 - 1:15

COACHES NOTES
Choose a pull up variation that will allow for you to get those 6 reps done unbroken or at the very most, done in two sets with a quick break in between. There's not much time to waste in each round. Choose a weight for the swings that can be done unbroken for all 14 rounds. If you choose the sprint option, we do mean SPRINT. If you're not sure how far 100m is, run out for 10-15 seconds and then back.

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

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

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

CUSTOMIZATIONS
Eye Level KB/DB Swing

DB HOP OVER
Stand next to one dumbbell and hop laterally over the narrow side, then hop back. Each hop is one rep.

Ideally this is 2 feet hopping and landing together, but if you need to do a little shuffle instead for your knees, go for it.

CUSTOMIZATIONS
Skip Overs
Line Hops

- OR -

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

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

CUSTOMIZATIONS
Lower Reps
Single Unders (Double the reps)

- OR -

100M SPRINT
This effort should be more than just a jog. Hit it HARD. You're working with AT MOST 30 seconds. Shorten the distance or do the hop over/double under option for this workout.

PROGRAM B

PROGRAM B

WARM UP
RUNNING WARM UP
PULL UP WARM UP
LOWER BODY BARBELL WARM UP

WORKOUT

2021 VAULT: BARBELL POSEIDON

Every 90 Seconds for 21 Minutes
(14 Rounds)

6 Pull Ups
3 Heavy Deadlifts
24 DB Hop Overs/Double Unders OR 100m Sprint

Suggested Weight
Men: 205-225#
Women: 135-155#

Extra Challenge
Men: 8 Pull Ups / 245-315#
Women: 8 Pull Ups / 175-205#

Score: Slowest Round Only

Goal: 0:45 - 1:00

COACHES NOTES
Choose a pull up variation that will allow for you to get those 6 reps done unbroken or at the very most, done in two sets with a quick break in between. There's not much time to waste in each round. The weight for the deadlifts should be challenging but you should also BE ABLE to do all 3 reps unbroken. You may choose to do 3 quick singles, if you'd prefer that. If you choose the sprint option, we do mean SPRINT. If you're not sure how far 100m is, run out for 10-15 seconds and then back.

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

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

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

DB HOP OVER
Stand next to one dumbbell and hop laterally over the narrow side, then hop back. Each hop is one rep.

Ideally this is 2 feet hopping and landing together, but if you need to do a little shuffle instead for your knees, go for it.

CUSTOMIZATIONS
Skip Overs
Line Hops

- OR -

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

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

CUSTOMIZATIONS
Lower Reps
Single Unders (Double the reps)

- OR -

100M SPRINT
This effort should be more than just a jog. Hit it HARD. You're working with AT MOST 30 seconds. Shorten the distance or do the hop over/double under option for this workout.

MAMA MODIFICATIONS

Pull Ups

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

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.

Double/Single Unders

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

210914_Demo.mp4

210914_Prog.mp4

210914_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): SOGO
EITHER(can be warm up or finisher): GYMNASTICS

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

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PROGRAM A

PROGRAM A

WARM UP
LOWER BODY DUMBBELL WARM UP

WORKOUT

14 Min AMRAP (As Many Rounds and Reps As Possible in 14 Minutes)

20 Dumbbell Farmer Lunges
16 Box Jumps

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

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

Score: Total # of Completed Rounds + Any Additional Reps

Goal: 5-8 Rounds

COACHES NOTES
We are shooting for a pace of 1:45-2:45 per round today. Choose a weight on the lunges that you can complete all 20 reps in 1-2 sets the whole way through. For the box jumps, stay focused on the box and a soft landing. Consider resting on top of the box rather than on the ground, it will help you keep it to a minimum!

DUMBBELL FARMER LUNGE
Hold a pair of dumbbells (or kettlebells) at your sides. Keep your chest up with a slight retraction of the shoulders. You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step forward or back so that the heel of your front leg is firmly planted when the back knee GENTLY touches the ground. Stand all the way up between reps and alternate legs with each lunge. So for each set of 20 you end up doing 10 on each side.

CUSTOMIZATIONS
Weighted Step Up
Goblet Lunge

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

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

CUSTOMIZATIONS
Step Ups
Jump Overs

PROGRAM B

PROGRAM B

WARM UP
LOWER BODY BARBELL WARM UP

WORKOUT

14 Min AMRAP (As Many Rounds and Reps As Possible in 14 Minutes)

20 Barbell Front Rack Lunges
16 Box Jumps

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

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

Score: Total # of Completed Rounds + Any Additional Reps

Goal: 5-8 Rounds

COACHES NOTES
We are shooting for a pace of 1:45-2:45 per round today. Choose a weight on the lunges that you can complete all 20 reps in 1-2 sets the whole way through. For the box jumps, stay focused on the box and a soft landing. Consider resting on top of the box rather than on the ground, it will help you keep it to a minimum!

BARBELL FRONT RACK LUNGES
Make sure the bar is resting on the shoulders with a loose fingertip grip and elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step so that your front heel is firmly planted when the back knee GENTLY touches the ground. Stand all the way up between reps and alternate legs with each lunge. So for each set of 20 you end up doing 10 on each side.

CUSTOMIZATIONS
Go lighter
Plate to Chest Lunges
Front Rack Step Ups

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

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

CUSTOMIZATIONS
Step Ups
Jump Overs

PROGRAM C

PROGRAM C

WARM UP
SANDBAG LOWER BODY WARM UP

WORKOUT

14 Min AMRAP (As Many Rounds and Reps As Possible in 14 Minutes)

20 Sandbag Front Rack Lunges
16 Box Jumps

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

Score: Total # of Completed Rounds + Any Additional Reps

Goal: 5-8 Rounds

COACHES NOTES
We are shooting for a pace of 1:45-2:45 per round today. Choose a weight on the lunges that you can complete all 20 reps in 1-2 sets the whole way through. For the box jumps, stay focused on the box and a soft landing. Consider resting on top of the box rather than on the ground, it will help you keep it to a minimum!

SANDBAG FRONT RACK LUNGES
For these lunges, make sure the sandbag is resting on the biceps with the elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step so that your front heel is firmly planted when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 20 you end up doing 10 on each side.

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

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

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

CUSTOMIZATIONS
Step Ups
Jump Overs

MAMA MODIFICATIONS

Farmer Carry

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

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.

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.

210915_Demo.mp4

210915_Prog.mp4

210915_Cust.mp4

HAPPY BIRTHDAY JULIAN!!! The last time this workout was programmed was 09/26/2020!

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

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, QUADS/IT BAND
POST: COOL DOWN FLOW, POSTERIOR CHAIN RELEASE

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PROGRAM A

PROGRAM A

WARM UP
RUNNING WARM UP
DUMBBELL SQUAT CLEAN WARM UP
SHOULDER WARM UP

WORKOUT

32 Min EMOM
(Every Minute on the Minute for 32 Min)

Min 1: 9 DB Clean and Jerks
Min 2: 200 Meter Run

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

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

Score: Total Minutes you complete the assigned work without running out of time!

Goal: Make it all 32 Minutes!

COACHES NOTES
This is Julian's idea of a fun birthday workout.

You MUST choose a weight on the clean and jerk that is super light - that you can cycle sets of 9 with for at least the first half of this workout! It's a lot of reps!

**Pro-tip - if needed you can treat this as kind of an every 2 min deal. So if you need more time on the run and have extra time in the clean and jerk minute (or vice versa) use that extra rest time for the other movement.

If you need to lower the number, even after you have lowered the weight - do that! Try 6 instead of 9.

For the clean and jerks, just because it's light doesn't mean it can be sloppy.

DUMBBELL POWER CLEAN AND JERK
The clean AND jerk together counts as 1 rep.

Start with dumbbells on the ground just outside of the feet. Hinge at the hips, bend the knees slightly but keep the chest lifted and back flat. Arms are long and straight.

Lift the weight by digging the heels into the ground as you lift the chest. Once past the knees, pick up speed, jump and shrug the shoulders. Keep the dumbbells close to the body as they travel UP - try to avoid a massive bicep curl!

Pull yourself down and under as your elbows spin forward and up FAST. Catch the dumbbells on the shoulders in a partial squat with the elbows in front. Make sure heels are down and knees are out.

Feed this partial dip position into the jerk. Stand up hard and fast to pop the weight off the shoulders - press the dumbbells up as you press yourself back down. Lock out over your head with the biceps by the ears and the belly tight in a partial squat position.

Make sure the heels are down and knees are out. Stand to finish!

CUSTOMIZATIONS
Lighter weight
Hang Power Clean and Jerk

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

PROGRAM B

PROGRAM B

WARM UP
RUNNING WARM UP
BARBELL CLEAN WARM UP
OVERHEAD WARM UP

WORKOUT

32 Min EMOM
(Every Minute on the Minute for 32 Min)

Min 1: 9 Clean and Jerks
Min 2: 200 Meter Run

*Can also use your sandbag for this version!!

Suggested Weight
Men: 75#
Women: 55#

Extra Challenge
Men: 95#
Women: 65#

Score: Total Minutes you complete the assigned work without running out of time!

Goal: Make it all 32 Minutes!

COACHES NOTES
This is Julian's idea of a fun birthday workout.

You MUST choose a weight on the clean and jerk that is super light - that you can cycle sets of 9 with for at least the first half of this workout! It's a lot of reps!

**Pro-tip - if needed you can treat this as kind of an every 2 min deal. So if you need more time on the run and have extra time in the clean and jerk minute (or vice versa) use that extra rest time for the other movement.

If you need to lower the number, even after you have lowered the weight - do that! Try 6 instead of 9.

For the clean and jerks, just because it's light doesn't mean it can be sloppy.

BARBELL POWER CLEAN AND JERK
The clean AND jerk together counts as 1 rep.

The Feet are under the hips with the heels down, hands outside of the legs and bar close to the body. Knees are bent and there is a hinge at the hips. Chest is lifted with a flat back and a tight belly. Lift the bar by digging the heels into the ground and lifting the chest. Once past the knee think about finishing UP hard and fast with the legs. Shrug the shoulders and then guide the bar UP the body - keeping it close - with the elbows going high and outside as you pull yourself under slightly. Bring the elbows around and through fast so that the bar will land on your shoulders in a partial dip position with the heels down and chest up. From here you can stand and re-set or go straight into the jerk.

If you stand you will re-dip - if not you will go straight from that dip position - drive the bar off of the shoulders - move the face back. Push the bar up as you push yourself down! Catch in a partial overhead squat with the heels down, knees out, chest up, and bar locked out over the middle of the body. Stand to finish!

CUSTOMIZATIONS
Lighter weight
Hang Power Clean and Jerk

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

PROGRAM C

PROGRAM C

WARM UP
FULL BODY SIMPLE WARM UP
BARBELL CLEAN WARM UP
OVERHEAD WARM UP

WORKOUT

32 Min EMOM
(Every Minute on the Minute for 32 Min)

Min 1: 9 Clean and Jerks
Min 2: Bike 15 Cal (Men) / 11 Cal (Women)
OR
Row 18 Cal (Men) / 13 Cal (Women)

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

Suggested Weight
Men: 75#
Women: 55#

Extra Challenge
Men: 95#
Women: 65#

Score: Total Minutes you complete the assigned work without running out of time!

Goal: Make it all 32 Minutes!

COACHES NOTES
This is Julian's idea of a fun birthday workout.

You MUST choose a weight on the clean and jerk that is super light - that you can cycle sets of 9 with for at least the first half of this workout! It's a lot of reps!

**Pro-tip - if needed you can treat this as kind of an every 2 min deal. So if you need more time on the bike/row and have extra time in the clean and jerk minute (or vice versa) use that extra rest time for the other movement.

If you need to lower the number, even after you have lowered the weight - do that! Try 6 instead of 9.

For the clean and jerks, just because it's light doesn't mean it can be sloppy.BARBELL POWER CLEAN AND JERK
The clean AND jerk together counts as 1 rep.

The Feet are under the hips with the heels down, hands outside of the legs and bar close to the body. Knees are bent and there is a hinge at the hips. Chest is lifted with a flat back and a tight belly. Lift the bar by digging the heels into the ground and lifting the chest. Once past the knee think about finishing UP hard and fast with the legs. Shrug the shoulders and then guide the bar UP the body - keeping it close - with the elbows going high and outside as you pull yourself under slightly. Bring the elbows around and through fast so that the bar will land on your shoulders in a partial dip position with the heels down and chest up. From here you can stand and re-set or go straight into the jerk.

If you stand you will re-dip - if not you will go straight from that dip position - drive the bar off of the shoulders - move the face back. Push the bar up as you push yourself down! Catch in a partial overhead squat with the heels down, knees out, chest up, and bar locked out over the middle of the body. Stand to finish!

CUSTOMIZATIONS
Lighter weight
Hang Power Clean and Jerk

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

CUSTOMIZATIONS
Reduce calories

MAMA MODIFICATIONS

Run/Jog

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

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

Power Clean

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

Overhead Press

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

210916_Demo.mp4

210916_Prog.mp4

210916_Cust.mp4

Reps vary for this one! Read the description!!

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

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

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

---

PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

Reps vary for this one! Read the description!!

5 Rounds

15 Dumbbell Squats
12 Lateral Burpees Over Dumbbell

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

Extra Challenge Men/Women: Increase to 6 Rounds! BUT ONLY if you finish 5 rounds in under 9 minutes!

Score: Total Time

Goal: 8-12 Minutes

COACHES NOTES
Simple and nasty, this one is going to be great to go full send. Choose a load that you think you can go unbroken the whole way. You can take a little breather at the top of the squat but see if you can get all 15 reps without putting the DBs down. Breathe on the burpees. They don't have to be ridiculously fast, just try to keep moving the whole time!

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

CUSTOMIZATIONS
Goblet Squat
Air Squat

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

CUSTOMIZATIONS
Regular Burpees
No Push Up Lateral Burpees

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP

WORKOUT

Reps vary for this one! Read the description!!

5 Rounds

12 Back Squats
12 Lateral Burpees Over Barbell

Suggested Weight
Men: 75-115#
Women: 55-85#

Extra Challenge Men/Women: Increase to 6 Rounds! BUT ONLY if you finish 5 rounds in under 9 minutes!

Score: Total Time

Goal: 8-12 Minutes

COACHES NOTES
Simple and nasty, this one is going to be great to go full send. Choose a load that you think you can go unbroken the whole way. You can take a little breather at the top of the squat but see if you can get all 12 reps without putting the bar down. Breathe on the burpees. They don't have to be ridiculously fast, just try to keep moving the whole time!

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

CUSTOMIZATIONS
Lighter Weight
Air Squat

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

CUSTOMIZATIONS
Regular Burpees
No Push Up Lateral Burpees

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

Reps vary for this one! Read the description!!

5 Rounds

15 Sandbag Back Squats
12 Lateral Burpees Over Sandbag

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

Extra Challenge Men/Women: Increase to 6 Rounds! BUT ONLY if you finish 5 rounds in under 9 minutes!

Score: Total Time

Goal: 8-12 Minutes

COACHES NOTES
Simple and nasty, this one is going to be great to go full send. Choose a load that you think you can go unbroken the whole way. You can take a little breather at the top of the squat but see if you can get all 15 reps without putting the bag down. Breathe on the burpees. They don't have to be ridiculously fast, just try to keep moving the whole time!

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

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

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

CUSTOMIZATIONS
Regular Burpees
No Push Up Lateral Burpees

MAMA MODIFICATIONS

DB/Back/Front/Air Squat

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

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

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.

210917_Demo.mp4

210917_Prog.mp4

210917_Cust.mp4

Movements vary today so be sure to read the full description!

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

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, SPINE STRENGTHENING
POST: CHEST OPENER, SPINE HEALTH WITH A TWIST

---

PROGRAM A

PROGRAM A

WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

Movements vary today so be sure to read the full description!

5 Rounds

Each Round is on a 3 Min Clock

400 Meter Run
Max No Push Up + Renegade Row* with Time Remaining in 3 Min

Rest 1 Minute between Rounds

*1 Rep = Row Right + Row Left

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

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

Score: Total Reps

Goal: 50-100

COACHES NOTES
We are looking for enough remaining time in each 3 minute window to get 10-20 no push up renegade rows. Remember that each rep is a row with BOTH the right and left arm. Make sure you are keeping your belly tight and maintaining a solid plank position during the row portion of the movement. If you stick your butt up in the air, they will be too easy and we don't want that!

You may need to adjust the distance of the run if it is consistently taking longer than 2:15. You'll need a few seconds to get into position and 5-10 seconds before the next 3 minute window opens to breathe and reset for the next run.

400M RUN
You're working with 2:00-2:15. 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

NO PUSH UP + RENEGADE ROW
1 No Push Up Renegade Row (L+R) means 1 one plank dumbbell row with each arm.

We want to see a rigid body position in the plank. No sagging hips or piking the butt up in the air. Keep the belly tight. Hands are on the dumbbells.

Row one dumbbell to the rib cage by pulling the elbow back. Try to avoid rotating too much. Pull the dumbbell all the way up for each rep then lower under control.

CUSTOMIZATIONS
Go lighter
Alternating bent over rows

PROGRAM B

PROGRAM B

WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

Movements vary today so be sure to read the full description!

5 Rounds

Each Round is on a 3 Min Clock

400 Meter Run
Max Inverted Rows with Time Remaining in 3 Min*

Rest 1 Minute between Rounds

*No more than 20 reps per Round! If you're getting more than 20 - they're too easy!!!

No weight needed today!

Extra Challenge Men/Women: Wear a weight vest!

Score: Total Reps

Goal: 50-100

COACHES NOTES
We are looking for enough remaining time in each 3 minute window to get 10-20 inverted rows. These should be challenging enough that you have to break them up pretty early on. We recommend that you break them up into smaller sets from the beginning so you can save some pulling strength for the later rounds.

You may need to adjust the distance of the run if it is consistently taking longer than 2:15. You'll need a few seconds to get into position and 5-10 seconds before the next 3 minute window opens to breathe and reset for the next run.

400M RUN
You're working with 2:00-2:15. 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

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

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

PROGRAM C

PROGRAM C

WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

Movements vary today so be sure to read the full description!

5 Rounds

Each Round is on a 3 Min Clock

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

Max Inverted Rows with Time Remaining in 3 Min*

Rest 1 Minute between Rounds

*No more than 20 reps per Round! If you're getting more than 20 - they're too easy!!!

No weight needed today!

Extra Challenge Men/Women: Wear a weight vest!

Score: Total Reps

Goal: 50-100

COACHES NOTES
We are looking for enough remaining time in each 3 minute window to get 10-20 inverted rows. These should be challenging enough that you have to break them up pretty early on. We recommend that you break them up into smaller sets from the beginning so you can save some pulling strength for the later rounds.

Of course you can always do the no push up renegade rows in this version too!

You may need to adjust the calories of the bike/row if it is consistently taking longer than 2:15. You'll need a few seconds to get into position and 5-10 seconds before the next 3 minute window opens to breathe and reset for the next round. ROW/BIKE
You're working with 2:00-2:15. Reduce the calories as needed to fit the time window.

CUSTOMIZATIONS
Reduce calories

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

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

MAMA MODIFICATIONS

Run/Jog

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

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

Plank Hold

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

210918_Demo.mp4

210918_Prog.mp4

210918_Cust.mp4

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

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, HIP FLEXORS & PSOAS STRETCH
POST: LOWER BACK RELEASE, CALVES/ANKLES

---

PROGRAM A

PROGRAM A

WARM UP
JUMP ROPE WARM UP
UPPER BODY DUMBBELL WARM UP

WORKOUT

80 Double Unders / DB Hop Overs
40 Alternating V-Ups / 24 Toes to Bar
20 DB Bench Press / Floor Press

60 Double Unders / DB Hop Overs
30 Alternating V-Ups / 18 Toes to Bar
15 DB Bench Press / Floor Press

40 Double Unders / DB Hop Overs
20 Alternating V-Ups / 12 Toes to Bar
10 DB Bench Press / Floor Press

20 Double Unders / DB Hop Overs
10 Alternating V-Ups / 6 Toes to Bar
5 DB Bench Press / Floor Press

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

Extra Challenge
Men: 50# DBs / 30-24-18-12 Toes to Bar
Women: 35# DBs / 30-24-18-12 Toes to Bar

Score: Total Time

Goal: 12-16 Minutes

COACHES NOTES
ALL the options today! Exercise your #FitnessFreedom by mixing and matching equipment and/or movements. Just be sure whichever variations and customizations you go with that you are through the round of 80-40-20 in 5 minutes or less! If you find it's taking longer than that, make adjustments that will allow you to move faster through the rest of the workout! Be smart on the V-Ups/Toes to Bar. Break them up early in the set of 40 so that you aren't gassed for the bigger sets of 30 and 20. If you're going with floor press option - do NOT bang your elbows into the floor. Pick a weight that allows you to control the contact at the bottom of the movement!

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

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

CUSTOMIZATIONS
Lower Reps
Single Unders (Double the reps)

- OR -

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

CUSTOMIZATIONS
Skip Overs
Line Hops

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

CUSTOMIZATIONS
Alternating Tuck Ups
Alternating Lying Leg Raises

- OR -

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

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

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

MAMA MODIFICATIONS
Eye Level Swings
Ball Slams
Dead Bugs

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

- OR -

FLOOR PRESS
It is basically a bench press from the floor. Don't slam your elbows down. You will pause for like 1/4 second at the bottom each time!!

PROGRAM B

PROGRAM B

WARM UP
JUMP ROPE WARM UP
UPPER BODY BARBELL WARM UP

WORKOUT

80 Double Unders / DB Hop Overs
40 Alternating V-Ups / 24 Toes to Bar
20 Bench Press

60 Double Unders / DB Hop Overs
30 Alternating V-Ups / 18 Toes to Bar
15 Bench Press

40 Double Unders / DB Hop Overs
20 Alternating V-Ups / 12 Toes to Bar
10 Bench Press

20 Double Unders / DB Hop Overs
10 Alternating V-Ups / 6 Toes to Bar
5 Bench Press

Suggested Weight
Men: 95-115#
Women: 55-75#

Extra Challenge
Men: 135-155# / 30-24-18-12 Toes to Bar
Women: 85-105# / 30-24-18-12 Toes to Bar

Score: Total Time

Goal: 12-16 Minutes

COACHES NOTES
ALL the options today! Exercise your #FitnessFreedom by mixing and matching equipment and/or movements. Just be sure whichever variations and customizations you go with that you are through the round of 80-40-20 in 5 minutes or less! If you find it's taking longer than that, make adjustments that will allow you to move faster through the rest of the workout! Be smart on the V-Ups/Toes to Bar. Break them up early in the set of 40 so that you aren't gassed for the bigger sets of 30 and 20. If you're going with the bench press option - try to find a spotter!!! If that's not an option, go light enough so that you're confident you won't get pinned under the weight.

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

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

CUSTOMIZATIONS
Lower Reps
Single Unders (Double the reps)

- OR -

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

CUSTOMIZATIONS
Skip Overs
Line Hops

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

CUSTOMIZATIONS
Alternating Tuck Ups
Alternating Lying Leg Raises

- OR -

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

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

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

MAMA MODIFICATIONS
Eye Level Swings
Ball Slams
Dead Bugs

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

CUSTOMIZATIONS
Go lighter
Floor Press

PROGRAM C

PROGRAM C

WARM UP
JUMP ROPE WARM UP
SANDBAG UPPER BODY WARM UP

WORKOUT

80 Double Unders / Sandbag Hop Over
40 Sandbag Supine Toe Touches / 24 Toes to Bar
20 Sandbag Floor Press

60 Double Unders / Sandbag Hop Over
30 Sandbag Supine Toe Touches / 18 Toes to Bar
15 Sandbag Floor Press

40 Double Unders / Sandbag Hop Over
20 Sandbag Supine Toe Touches / 12 Toes to Bar
10 Sandbag Floor Press

20 Double Unders / Sandbag Hop Over
10 Sandbag Supine Toe Touches / 6 Toes to Bar
5 Sandbag Floor Press

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

Extra Challenge Men/Women: 30-24-18-12 Toes to Bar

Score: Total Time

Goal: 12-16 Minutes

COACHES NOTES
ALL the options today! Exercise your #FitnessFreedom by mixing and matching equipment and/or movements. Just be sure whichever variations and customizations you go with that you are through the round of 80-40-20 in 5 minutes or less! If you find it's taking longer than that, make adjustments that will allow you to move faster through the rest of the workout! Be smart on the V-Ups/Toes to Bar. Break them up early in the set of 40 so that you aren't gassed for the bigger sets of 30 and 20. Do NOT bang your elbows into the floor on the floor press. If the weight of your sandbag doesn't allow you to control the contact at the bottom of the movement, either rest until you can or consider doing fewer reps for the rounds of 20 and 15.

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

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

CUSTOMIZATIONS
Lower Reps
Single Unders (Double the reps)

- OR -

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

SANDBAG SUPINE TOE TOUCHES
Start lying on your back with your legs extended and heels hovering a few inches from the floor. Your arms will be fully extended straight up in the air holding the sandbag like the top of a bench press. Keep your belly tight like you are trying to flatten your lower back into the floor. Squeeze your legs together and raise them up into the air until your toes or shins touch the bag. Lower your legs back down to a hover with control so you don't overarch your back.

CUSTOMIZATIONS
Single Leg Toe Touches
Lying Leg Raises

- OR -

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

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

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

MAMA MODIFICATIONS
Eye Level Swings
Ball Slams
Dead Bugs

SANDBAG FLOOR PRESS
This is basically a bench press from the floor. Balance the bag on your hands while you are lying on your back with knees bent, soles of feet on the floor. Keep the back of our head, shoulder blades, and tailbone pinned to the floor the whole time. Started with elbows and the backs of your arms in contact with the floor. Press straight up until arms are locked out and the bag is over the middle of your chest. Lower with control. Don't slam your elbows down.

CUSTOMIZATIONS
Adjust reps if working with a heavier bag

TEAM VERSION

TEAM VERSION

WARM UP
JUMP ROPE WARM UP
UPPER BODY BARBELL WARM UP

WORKOUT

In Teams of 2

10 Rounds (5 Rounds Each)

Partner 1:
50 Double Unders / DB Hop Overs

Partner 2:
20 Alternating V-Ups / 12 Toes to Bar
10 Bench Press

Partners switch each round. Don't start the next round until both partners have completed their portion.

*Can also go with the dumbbell or sandbag option for this version!

Suggested Weight
Men: 95-115#
Women: 55-75#

Extra Challenge
Men: 135-155# / 18 Toes to Bar
Women: 85-105# / 18 Toes to Bar

Score: Total Time

Goal: 15-20 Minutes

COACHES NOTES
So Partner 1 will knock out 50 double unders or hop overs while Partner 2 completes 20 alt. v-ups or toes to bar and 10 bench press. One round is complete once BOTH partners have completed their work. If one or the other partner finishes their work before the other, they must wait until their partner is done before they start the next round. (Pro Tip: If the partner doing DU/Hop Overs finished first, he/she can spot the person bench pressing!)

Choose weights, movements, and customizations that allows you guys to get a round done every 1:30-2:00! Ideally, both partners are finishing up around the same time but it's not MANDATORY. You should be able to get the v-ups/toes to bar done in 2-3 sets the whole way through. Be safe on the bench press if that's what you're doing! Get your partner to spot if it comes to that.

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

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

CUSTOMIZATIONS
Lower Reps
Single Unders (Double the reps)

- OR -

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

CUSTOMIZATIONS
Skip Overs
Line Hops

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

CUSTOMIZATIONS
Alternating Tuck Ups
Alternating Lying Leg Raises

- OR -

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

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

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

MAMA MODIFICATIONS
Eye Level Swings
Ball Slams
Dead Bugs

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

CUSTOMIZATIONS
Go lighter
Floor Press

MAMA MODIFICATIONS

Double/Single Unders

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

Alt V-Up

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

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

4 Rounds (24 Minutes Total)

Each Round is on a 6-Min Clock

Min 0-2: 18 Tempo DB Squats (Read Coaches Notes for Tempo)
Min 2-4: 24 Box Hamstring Curls
Min 4-6: 36 Up-Down Planks

Suggested Weights
Men: 40-55# DB/KBs
Women: 25-35# DB/KBs

Log: Weight Used for the DB Squats

COACHES NOTES
So within each 2-minute window, you'll get the work done and then rest any time remaining in the 2 minutes. After you've completed the section of up-down planks, you'll start back over with the squats. Continue following that pattern until you've done each movement 4 times.

The tempo for the dumbbell squats is 3 seconds down, no pause at the bottom, stand up fast, and pause for 1 second at the top before starting the next 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. Control the descent over 3 seconds. 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 and pause for a second before lowering down for the next rep.

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

UP DOWN PLANKS
You will start in a plank position on the elbows. One hand at a time come up to the hands - then back down to the elbows. Alternate which hand comes up and down first for each rep.

MAMA MODIFICATIONS

Box Hamstring Curls

This could be a great movement for postpartum mamas looking to rebuild posterior chain strength! However, if you're pregnant and lying on your back is uncomfortable, feel free to sub Hip Thrusts, Good Mornings, or Sumo Stance Romanian Deadlifts.

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.

Plank Hold

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

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

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

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WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

4 Rounds

15 Lungesters
15 Seated Side to Side
15 Sandbag Burpees
15 Seated Side to Side

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

Score: Total Time

Goal: 24-30 Minutes

** Don't go longer than 30 minutes!

COACHES NOTES
This is definitely a longer workout today and it will be a grind. Rounds should stay in the 6-8 minute range. Give yourself 2:00-2:30 for the Lungesters and 1:30-2:00 for the Sandbag Burpees. Definitely adjust the reps on the seated side to sides so they take about 1:00-1:30. If you are working with a heavier bag, consider adjusting the reps of each movement prior to the workout to stay within those goal windows. Test them all out in your warm up.

SANDBAG LUNGESTER
This is two front rack lunges plus one thruster. Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the forward knee to cave in. Keep the belly tight and chest up.

CUSTOMIZATIONS
2 Sandbag Step Ups + 1 Thruster
Adjust the reps to fit the movement goal window.

SANDBAG SEATED SIDE TO SIDE
Each time the bag goes across your body counts as a rep.

Sit on the ground next to your sandbag with a straight spine, legs extended out in front of you. Twist and grip whatever handle combination feels the best. Lift or drag the bag across your body over to the other side. That is one rep. Keep your chest up the whole time, try to avoid rounding the spine.

CUSTOMIZATIONS
Adjust the reps to fit the movement time window.
Dumbbell/Plate Russian Twist

SANDBAG BURPEE
This is simply a burpee holding onto the sandbag. Get all the way to the ground, chest to the bag. Step or jump your feet back in, tighten the belly, drop your butt, lift your chest, and grab the handles. Stand up hard and fast. Shrug and pull/guide the bag all the way overhead.

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

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

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

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

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WARM UP
GENERAL BARBELL WARM UP

WORKOUT

7 Sets of 3

Sumo Deadlift

Rest as Needed Between Sets

COACHES NOTES
Rest as needed between sets. Go up each set if possible.

For this your stance will be slightly wider than your squat stance. Toes are turned out slightly grip is inside the legs. Bar will start against the shins with your arms straight and your chest up.

To start the pull, drive through your heels as you lift up through your chest. Keep the bar close and your knees pulled back and out of the way. Stand all of the way up to finish - no need to lean back or shrug at the top. Focus on driving the knees out throughout.

4 Sets of 6-8 Reps

Supine Grip Barbell Bent Over Row

Rest as Needed Between Sets

COACHES NOTES
Rest as needed between sets. Find a weight that 6 is attainable but more than 8 would be a stretch and try to hold weight for all 4 sets.

Bar starts at mid shin with a hinge at the hip and slight bend of the knees. Grip should be underhand (palms forward). Keep the bar close to the body and pull the elbows back as you pull the bar to between the belly button and chest. Pull it all of the way up!

Lower the weight under control all of the way down to straight elbows at the bottom of each rep!

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

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

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WARM UP
GYMNASTICS PULL WARM UP
GYMNASTICS PRESS WARM UP

WORKOUT

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

3-5 Jumping Bar or Ring Muscle Ups

YES - do jumping even if you already have this skill. Make these pretty!! Focus on no "chicken wing" or sloppiness in the transition.

COACHES NOTES
Ok, so we want you to jump from a height that is difficult somewhat but REALLY allows you to practice good positions and good technique.

Bend the knees so that at the bottom the arms are straight. Practice that kipping motion forward and back. As you go back use your lats pressing down! From that position use your legs but also pull down with the lats keeping the arms as straight as possible to bring your hips to the bar or rings. Do a big sit up.

If doing ring muscle ups pause for a second in the bottom of the dip. Focus on keeping the rings close together throughout!

No score for this - we are going QUALITY over QUANTITY.

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

1 Strict Pull Up
1 Strict Dip
2 Strict Pull Ups
2 Strict Dips
3 Strict Pull Ups
3 Strict Dips...

Keep going up by 1

Score: Last Round where you completed both + any additional reps.

Goal: Get to at least 7-7

So if you get through the 7-7 and then get 3 strict pull ups in the round of 8s, your score is 7+3.

COACHES NOTES
For this - the goal is PRETTY low. Because if you CAN do these unassisted - go for it.

If you need a band assistance or to do slow negatives - that is ok too.

The MAIN priority with this one is full range of motion. ALL of the way down at the bottom of the pull up - chin completely over at the top.

For the dips you can do stationary - ring - between 2 boxes - whatever. Dip the chest and shoulders forward and get the shoulder lower than the elbow at the bottom. Lock out completely at the top.

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

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

7 Min

30 Seconds ON
30 Seconds OFF

Shoot Throughs

Extra Challenge : No Touch in the Front

1 rep = Forward and Back

Score: Total Reps from the whole 7 min.

COACHES NOTES
For these shoot throughs you will have the hands each on an elevated SOMETHING. This can be 2 benches, 2 boxes, paralletes, 2 chairs, 2 stacks of plates - whatever.

You will start in the top of a push up position in a good hollow body position. You will tuck the knees and swing forward and through to a straight leg/straight arm position with the feet out in front and the hips UP!

Then you will come back through to the original starting position. All of that is 1 rep.

For Extra Challenge you will not allow your feet to touch in the front. You still need to kick your legs to completely straight though. See demo for details on that one.

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

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

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

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WARM UP
PULL UP WARM UP
UPPER BODY DUMBBELL WARM UP

WORKOUT

Part 1

4 Sets

Max Pull Ups (10+)
Max Push Ups (15+)

Rest 2 minutes after the Push Ups

Score: Total Reps of Both Combined

**Please choose a pull up style that doesn't allow you to get more than 20 reps each time. Go STRICT if you can!

COACHES NOTES
For this part you go max pull ups right into max push ups. Then rest 2 minutes and repeat for 4 total sets.

Ideally, you should get 10 or more pull ups in the first round. If you need to, use bands, ring rows or bent over rows instead of pull ups. We want to see straight arms in the bottom and chin over the bar or chest contact with the rings, bar or DBs at the top.

Shoot for at least 15 reps on the push ups in the first round. If you need to on the push ups, go to your knees or elevate your hands to keep a rigid body position and achieve full range of motion.

Part 2

6 Min Alternating Tabata
(Tabata = 20 seconds of work followed by 10 seconds of rest)

Alternating DB Curls
Alternating Tricep Extensions

Score: Just enter weight used

COACHES NOTES
This part is also going back and forth between movements. So, 20 seconds of alternating curls, 10 seconds rest, then 20 seconds of alternating tricep extensions, 10 seconds rest. You will do a total of 6 rounds of each movement. Choose light weights to get lots of reps!

Both of these movements will alternating one arm at a time. You can be standing or seated.

For the tricep extensions, keep your upper arm vertical with biceps by the ears the whole time.

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

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

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WARM UP
GENERAL BARBELL WARM UP

WORKOUT

Part 1:

Every Other Min for 12 Min
(6 Sets Total)

3 Squat Cleans
2 Thrusters
1 Jerk

Rest 3 Min Before Part 2

Score: Heaviest Weight Used

Goal: Do the whole complex unbroken - heavy but with good movement!

COACHES NOTES
All sets should be heavy. Warm up before starting the clock!

Perform all 6 reps without putting the bar down. Stand up out of the squat clean and then go into the thrusters. Lower to your shoulders after the 2nd thruster THEN hit the jerk!

For the squat clean you will start with the bar on the ground. Hands will be outside the legs with about a hip width stance with the feet!

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

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

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

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

Push Jerks start with bar on the shoulders in front of you, elbows high. Your feet are under your hips and your heels are down.

Dip keeping the heels down into a quarter squat. Keep the chest up. Stand up hard and fast. Drive the power from the legs into the bar.

As the bar travels up, push your body down to receive it with arms locked out overhead in a partial squat. Stand up all the way.

You could also go with a split jerk on this one.

Part 2:

Every Other Min for 12 Min:
(6 Sets Total)

1 Squat Clean
2 Thrusters
3 Jerks

Score: Heaviest Weight Used

Goal: Doing the whole complex without having to break

COACHES NOTES
You may need to lower the weight for this part - or you may be able to use the same weight from Part 1. All depends on your overhead and pressing strength.

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 your choice of equipment is not listed below.

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RUN VERSION

WARM UP
RUNNING WARM UP

WORKOUT

Run Version:

12 Min Run (0-12)
- 4 Min Easy
- 4 Min Moderate
- 4 Min Hard

Rest 3 Min (12-15)

9 Min Run (15-24)
- 3 Min Easy
- 3 Min Moderate
- 3 Min HARD

Rest 2 Min (24-26)

6 Min Run (26-32)
- 2 Min Easy
- 2 Min Moderate
- 2 Mn HARD

Rest 1 Min (32-33)

3 Min Run (33-36)
- 1 Min Easy
- 1 Min Moderate
- 1 Min HARD

Score: Total Distance if you are able to calculate it! If not just keep the appropriate paces and times.

Goal: Do NOT mess up the pacing trying to get a better score.

COACHES NOTES
Each interval is its own separate event. Each interval is broken up into thirds (easy, moderate, hard). As example, the 12min has a 4min easy run, 4min moderate run, 4min hard run. The pacing is reset after every interval. The key to this workout is the easy is EASY and the hard is HARD.

What this means is that HARD for 4 min is slower than HARD for 1 min, etc. Base it off of that level of effort in that given time domain.

ROW VERSION

Row Version:

12 Min Row (0-12)
- 4 Min Easy
- 4 Min Moderate
- 4 Min Hard

Rest 3 Min (12-15)

9 Min Row (15-24)
- 3 Min Easy
- 3 Min Moderate
- 3 Min HARD

Rest 2 Min (24-26)

6 Min Row (26-32)
- 2 Min Easy
- 2 Min Moderate
- 2 Mn HARD

Rest 1 Min (32-33)

3 Min Row (33-36)
- 1 Min Easy
- 1 Min Moderate
- 1 Min HARD

Score: Total Distance

Goal: Do NOT mess up the pacing trying to get a better score.

COACHES NOTES
Each interval is its own separate event. Each interval is broken up into thirds (easy, moderate, hard). As example, the 12min has a 4min easy row, 4min moderate row, 4min hard row. The pacing is reset after every interval. The key to this workout is the easy is EASY and the hard is HARD.

What this means is that HARD for 4 min is slower than HARD for 1 min etc. Base it off of that level of effort in that given time domain.

BIKE VERSION

Bike Version:

12 Min Bike (0-12)
- 4 Min Easy
- 4 Min Moderate
- 4 Min Hard

Rest 3 Min (12-15)

9 Min Bike (15-24)
- 3 Min Easy
- 3 Min Moderate
- 3 Min HARD

Rest 2 Min (24-26)

6 Min Bike (26-32)
- 2 Min Easy
- 2 Min Moderate
- 2 Mn HARD

Rest 1 Min (32-33)

3 Min Bike (33-36)
- 1 Min Easy
- 1 Min Moderate
- 1 Min HARD

Score: Total Calories

Goal: Do NOT mess up the pacing trying to get a better score.

COACHES NOTES
Each interval is its own separate event. Each interval is broken up into thirds (easy, moderate, hard). As example, the 12min has a 4min easy bike, 4min moderate bike, 4min hard bike. The pacing is reset after every interval. The key to this workout is the easy is EASY and the hard is HARD.

What this means is that HARD for 4 min is slower than HARD for 1 min etc. Base it off of that level of effort in that given time domain.

TIMED VERSION

Timed Version:

12 Min of Movement (0-12)
- 4 Min Easy
- 4 Min Moderate
- 4 Min Hard

Rest 3 Min (12-15)

9 Min of Movement (15-24)
- 3 Min Easy
- 3 Min Moderate
- 3 Min HARD

Rest 2 Min (24-26)

6 Min of Movement (26-32)
- 2 Min Easy
- 2 Min Moderate
- 2 Mn HARD

Rest 1 Min (32-33)

3 Min of Movement (33-36)
- 1 Min Easy
- 1 Min Moderate
- 1 Min HARD

Score: Total Distance if you are able to calculate it! If not just keep the appropriate paces and times.

Goal: Do NOT mess up the pacing trying to get a better score.

COACHES NOTES
This version is great if you have a piece of equipment other than bike/rower that you'd like to use (like a road bike, elliptical, etc.)!

10 KRONOS Demo - Street Parking Vault 2021

10 KRONOS Customizations - Street Parking Vault 2021

Welcome to Round 2 of the 2021 Vault! This workout was programmed on 03/08/2021 in Round 1!

This is the workout of the day for Monday - but also the TENTH workout in the Street Parking Vault Challenge! Perform ANY VERSION (including SHIFT) of this workout and record your score before 2pm PST on Thursday - September 9 to receive credit towards the Vault!

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

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

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, COUCH STRETCH
POST: DECOMPRESSION SEQUENCE, SPINE HEALTH WITH A TWIST

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PROGRAM A

PROGRAM A

WARM UP
BOX JUMP WARM UP
FULL BODY SIMPLE WARM UP

WORKOUT

2021 VAULT: KRONOS

In a 1 Minute "ON" / 1 Minute "OFF" Fashion Complete:

100 Burpee Box Jump Overs

Get as MANY as you can in 1 min - then rest 1 min - keep going until you get to 100 reps!

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

No Extra Challenge for this one! Just GO FASTER!

Score: Time On the Clock When You Finish Rep 100

Goal: 10-20 Minutes (Yes, we have seen this completed in under 10 minutes!)

COACHES NOTES
You're shooting for 10-20 burpee box jump overs in each working minute. If you're struggling to perform at least 10 reps each minute, customize the burpee and/or the box jump over to allow for more reps within the minute! Remember to breathe throughout each rep! Exhale at the floor, inhale before the jump, exhale when you land, and inhale again as you're stepping down.

BURPEE BOX JUMP OVER
You will place your hands on the ground facing your box. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in.

Then, jump up on the box. Make sure when you jump and when you land that the knees do not cave in! Jump or step off of the other side. That = 1 rep. Use a lower box/jump height if you need to.

You may also sub step ups or lunges. Or, if you don't have something to jump ON - find something to jump OVER!

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

CUSTOMIZATIONS
Burpee Jump Over
Burpee Step Up Over
Step In/Out Burpee Box Jump Over

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

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.

210907_Demo.mp4

210907_Prog.mp4

210907_Cust.mp4

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

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: GENTLE UPPER BODY RECOVERY, QUADS/IT BAND

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PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

50 Dumbbell Thrusters
50 Weighted Sit Ups
50 Dumbbell Power Clean & Jerks

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

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

Score: Time

Goal: 9:00-15:00

COACHES NOTES
This is a grinder today for sure. Just keep chipping away at these big sets and don't try to do too many reps at a time. You may be able to crank out 15+ thrusters at a time but you will pay for it by the time you get to the clean & jerks. Choose a load that you can do at least 7 reps at a time for each movement. If the thrusters take more than 3 minutes, consider a lower weight if possible or an appropriate customization for the other two movements. Take the time to set up properly on each rep of the clean & jerk. Don't let the weight pull your chest below the hips on the way down!

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

CUSTOMIZATION
Single Dumbbell Thruster

WEIGHTED SIT UP
You can do anything you want with your feet in the sit ups. What we are looking for is the weight touching the ground over your head at the bottom and either bringing it to your chest as you sit up or pressing up over your head at the top. Of course - lower the weight if necessary to keep moving.

CUSTOMIZATIONS
Regular sit ups
Alternating V-Ups

MAMA MODIFICATIONS
Eye Level KB/DB Swings
Ball Slams
Dead Bugs

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

DUMBBELL POWER CLEAN AND JERK
The clean AND jerk together counts as 1 rep.

Start with dumbbells on the ground just outside of the feet. Hinge at the hips, bend the knees slightly but keep the chest lifted and back flat. Arms are long and straight.

Lift the weight by digging the heels into the ground as you lift the chest. Once past the knees, pick up speed, jump and shrug the shoulders. Keep the dumbbells close to the body as they travel UP - try to avoid a massive bicep curl!

Pull yourself down and under as your elbows spin forward and up FAST. Catch the dumbbells on the shoulders in a partial squat with the elbows in front. Make sure heels are down and knees are out.

Feed this partial dip position into the jerk. Stand up hard and fast to pop the weight off the shoulders - press the dumbbells up as you press yourself back down. Lock out over your head with the biceps by the ears and the belly tight in a partial squat position.

Make sure the heels are down and knees are out. Stand to finish!

CUSTOMIZATIONS
Lighter weight
Hang Power Clean and Jerk

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP

WORKOUT

50 Barbell Thrusters
50 Weighted Sit Ups
50 Barbell Power Clean & Jerks

Suggested Weight
Men: 75-95# | 40# DB Sit Ups
Women: 55-65# | 25# DB Sit Ups

Extra Challenge
Men: 115#+ | 50# DB Sit Ups
Women: 75#+ | 35# DB Sit Ups

Score: Time

Goal: 9:00-15:00

COACHES NOTES
This is a grinder today for sure. Just keep chipping away at these big sets and don't try to do too many reps at a time. You may be able to crank out 15+ thrusters at a time but you will pay for it by the time you get to the clean & jerks. Choose a load that you can do at least 7 reps at a time for each movement. If the thrusters take more than 3 minutes, consider a lower weight or an appropriate customization for the other two movements. Take the time to set up properly for each rep of the clean & jerks.

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

CUSTOMIZATION
Lighter weight

WEIGHTED SIT UP
You can do anything you want with your feet in the sit ups. What we are looking for is the weight touching the ground over your head at the bottom and either bringing it to your chest as you sit up or pressing up over your head at the top. Of course - lower the weight if necessary to keep moving.

CUSTOMIZATIONS
Regular sit ups
Alternating V-Ups

MAMA MODIFICATIONS
Eye Level KB/DB Swings
Ball Slams
Dead Bugs

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

BARBELL POWER CLEAN AND JERK
The clean AND jerk together counts as 1 rep.

The Feet are under the hips with the heels down, hands outside of the legs and bar close to the body. Knees are bent and there is a hinge at the hips. Chest is lifted with a flat back and a tight belly. Lift the bar by digging the heels into the ground and lifting the chest. Once past the knee think about finishing UP hard and fast with the legs. Shrug the shoulders and then guide the bar UP the body - keeping it close - with the elbows going high and outside as you pull yourself under slightly. Bring the elbows around and through fast so that the bar will land on your shoulders in a partial dip position with the heels down and chest up. From here you can stand and re-set or go straight into the jerk.

If you stand you will re-dip - if not you will go straight from that dip position - drive the bar off of the shoulders - move the face back. Push the bar up as you push yourself down! Catch in a partial overhead squat with the heels down, knees out, chest up, and bar locked out over the middle of the body. Stand to finish!

CUSTOMIZATIONS
Lighter weight
Hang Power Clean and Jerk

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

50 Sandbag Thrusters
50 Sandbag Sit Ups
50 Sandbag Power Clean & Jerks

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

Score: Time

Goal: 9:00-15:00

COACHES NOTES
This is a grinder today for sure. Just keep chipping away at these big sets and don't try to do too many reps at a time. You may be able to crank out 15+ thrusters at a time but you will pay for it by the time you get to the clean & jerks. If the thrusters take more than 3 minutes, consider moving on to the sandbag sit ups at the 3:00 mark and go with an appropriate customization for the other two movements. Take the time to set up properly for each rep of the clean & jerks.

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

CUSTOMIZATIONS
Adjust reps based on bag weight
Shoulder to Shoulder Thrusters

SANDBAG SIT UP
You can do anything you want with your feet in the sit ups, just keep them in contact with the ground. Hold the sandbag between your forearms and chest so that when you sit up it is resting on your biceps. Of course - if you have a really heavy sandbag you may need to switch to a lighter dumbbell or plate.

CUSTOMIZATION
Weighted sit up with DB or plate
Unweighted Sit Up

MAMA MODIFICATIONS
Eye Level KB/DB Swings
Ball Slams
Dead Bugs

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

SANDBAG CLEAN & JERK

The clean AND jerk together counts as 1 rep.

Start with the sandbag on the ground with feet under the hips and heels down. Arms are long and straight. Dip by hinging at the hip slightly and bending the knees. From here, stand up hard and fast. SHRUG to make the sandbag weightless. Pull YOURSELF down into a partial squat. Catch the sandbag on your biceps with the elbows high. Heels down, butt back, knees out, belly tight.

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!

CUSTOMIZATIONS
Adjust reps to fit movement time window

MAMA MODIFICATIONS

Thruster/Wallball

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

Sit Ups

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

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.

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.

Jerk

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.

210908_Demo.mp4

210908_Prog.mp4

210908_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
  SWAP(skip the main workout and do one of these instead): ENDURANCE

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

---

PROGRAM A

PROGRAM A

WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

4 Rounds

200m Run
20 Push Ups
15 Pull Ups
200m Run

Rest 2 minutes between rounds

Strict Pull Up Option: 7-10 Reps per Round

Extra Challenge
Men/Women: 30 Push Ups / 20 Pull Ups

Score: Slowest Round Only

Goal: 3:00-4:30

COACHES NOTES
Make sure you are keeping a challenging and uncomfortable pace on both of the runs in each round. Choose a push up variation that you can complete 20 reps in about a minute. You should have to break them up at some point so if you think you can bang out 20 unbroken each round, consider the extra challenge reps. Break them up into small sets of 5 at a time with a short break to shake out the arms if you need to. Just make sure you aren't doing so many reps at a time at the beginning that you go to failure or have to go to single reps by the end. Same goes for the pull ups, smaller sets with short breaks. Choose a variation that you can complete the pull ups in at most 3 sets.

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

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

CUSTOMIZATIONS
Knee Push Up
Elevated Push Up

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

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

PROGRAM C

PROGRAM C

WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

4 Rounds

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

20 Push Ups
15 Pull Ups

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

Rest 2 minutes between rounds

Strict Pull Up Option: 7-10 Reps per Round

Extra Challenge
Men/Women: 30 Push Ups / 20 Pull Ups

Score: Slowest Round Only

Goal: 3:00-4:30

COACHES NOTES
Make sure you are keeping a challenging and uncomfortable pace on both of the bike/rows in each round. Choose a push up variation that you can complete 20 reps in about a minute. You should have to break them up at some point so if you think you can bang out 20 unbroken each round, consider the extra challenge reps. Break them up into small sets of 5 at a time with a short break to shake out the arms if you need to. Just make sure you aren't doing so many reps at a time at the beginning that you go to failure or have to go to single reps by the end. Same goes for the pull ups, smaller sets with short breaks. Choose a variation that you can complete the pull ups in at most 3 sets.

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

CUSTOMIZATIONS
Reduce calories

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

CUSTOMIZATIONS
Knee Push Up
Elevated Push Up

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

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

MAMA MODIFICATIONS

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.

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.

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.

210909_Demo.mp4

210909_Prog.mp4

210909_Cust.mp4

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

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: PIGEON STRETCH, MORNING COFFEE
POST: HIPS 2.0, SCIATICA/PIRIFORMIS

---

PROGRAM A

PROGRAM A

WARM UP
LOWER BODY DUMBBELL WARM UP

WORKOUT

12 Minute AMRAP
(As Many Rounds and Reps As Possible)

20 Eye Level Swings
12 Weighted Step Ups

Suggested Weight
Men: 40# DBs // 40-55# KB/DB // 20-24" Box
Women: 25# DBs // 25-35# KB/DB // 16-20" Box

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

Score: Total Rounds Completed + Any Additional Reps

Goal: 6-9 Rounds

COACHES NOTES
We are looking for a round every 1:30-2:00 today. Stay relaxed and breathe, especially in the first few rounds to make sure you don't come out of the gate too hot. Pick a weight for the swings that you can complete 20 to eye level in 1-2 sets the whole way. For the step ups, choose a load that you can go unbroken for at least the first few rounds. After that, grip may become a factor and you'll need to break them up. Try to keep it to a max of two sets to complete the 12 step ups each time.

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

CUSTOMIZATION
KB/DB Sumo Deadlifts

WEIGHTED STEP UP
You can hold the dumbbells at your waist or on your shoulders. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. Stand up all the way at the top of the box and make sure both feet are planted.

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

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

CUSTOMIZATIONS
DB Lunges
Unweighted Step Ups

PROGRAM B

PROGRAM B

WARM UP
LOWER BODY BARBELL WARM UP

WORKOUT

12 Minute AMRAP
(As Many Rounds and Reps As Possible)

20 Eye Level Swings
12 Front Rack Step Ups

Suggested Weight
Men: 75# Barbell // 40-55# KB/DB // 20-24" Box
Women: 55# Barbell // 25-35# KB/DB // 16-20" Box

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

Score: Total Rounds Completed + Any Additional Reps

Goal: 6-9 Rounds

COACHES NOTES
We are looking for a round every 1:30-2:00 today. Stay relaxed and breathe, especially in the first few rounds to make sure you don't come out of the gate too hot. Pick a weight for the swings that you can complete 20 to eye level in 1-2 sets the whole way. For the step ups, the front rack position will be pretty taxing on the core. You may be able to go unbroken for the first few rounds but break them up before the elbows start to drop or the chest tips forward when stepping. Try to keep it to a max of two sets to complete the 12 step ups each time.

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

CUSTOMIZATION
KB/DB Sumo Deadlifts

BARBELL FRONT RACK STEP UPS
Start with the bar in front, high up on the shoulders with the belly tight and elbows up.

Step your whole foot onto the box. Drive through the heel of the box planted foot and step your other foot on to the box. Keep your belly tight and chest up. Stand all the way up on the box. If you don't have a box you may do this on a bench or something similar. You could even do this on something like a chair (a sturdy chair). Make sure you choose a weight and a height that you are comfortable stepping up AND down. Each step is one rep.

CUSTOMIZATIONS
Lower stepping height
Alternating Front Rack Lunges

PROGRAM C

PROGRAM C

WARM UP
SANDBAG LOWER BODY WARM UP

WORKOUT

12 Minute AMRAP
(As Many Rounds and Reps As Possible)

20 Alternating Hang to Shoulder
12 Sandbag Shoulder Racked Step Ups

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

Score: Total Rounds Completed + Any Additional Reps

Goal: 6-9 Rounds

COACHES NOTES
We are looking for a round every 1:30-2:00 today. Stay relaxed and breathe, especially in the first few rounds to make sure you don't come out of the gate too hot. Make sure you are using your hips on the hang to shoulders and you are not overpulling with the arms. Break them up into 2-3 sets depending on the weight of the bag. For the step ups, switch off shoulders each round. Keep the belly tight and avoid letting the bag sink you over to one side. Try to keep it to a max of two sets to complete the 12 step ups each time.

ALTERNATING SANDBAG HANG TO SHOULDER
Start at the top of a deadlift holding the bag longways between the legs by the narrow handles. Shift your hips back, bend your knees slightly 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. Guide the bag onto one shoulder. Send your butt back and keep your belly tight as you lower back down to the starting position and repeat to the other shoulder. Each time the bag touches your shoulder is 1 rep.

CUSTOMIZATIONS
Adjust reps to fit movement goal window
Ground to Shoulder
Hang to High Pull

SANDBAG SHOULDER RACKED STEP UP
Choose a height that is appropriate for you. Clean the bag to one shoulder. Facing the box you will step up with one leg, with the whole foot on the box and drive through you heel! Stand all the way up onto the box, then back down, alternate legs each rep. Switch shoulders between rounds so that you aren't doing all your step ups with the bag racked on one side.

CUSTOMIZATIONS
Lower stepping height
Alternating Shoulder Racked Lunges.

MAMA MODIFICATIONS

KB Swing

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

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

210910_Demo.mp4

210910_Prog.mp4

210910_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
  SWAP(skip the main workout and do one of these instead): ENDURANCE

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

---

PROGRAM A

PROGRAM A

WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

8 Rounds

100m Farmer Carry
20 Double Unders / DB Hop Overs
10 Inverted Rows

(Can mix and match rows and equipment)

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

Extra Challenge
Men: 50# DBs / Feet Elevated Rows
Women: 35# DBs / Feet Elevated Rows

Score: Total Time

Goal: 16:00-20:00

COACHES NOTES
There is a different row variation in each program today, remember you can mix and match with your equipment! 8 rounds is going to add up but the distance and reps are low enough that you should be able to really push the pace in the first two movements. For the inverted rows, challenge yourself. We want you to have to break up the reps into smaller sets. So, give yourself a difficult body angle or elevate your feet and go fully horizontal. Make sure the double unders or hop overs are taking less than 30 seconds in every round, ideally closer to 20.

FARMER CARRY
You will hold a dumbbell in each hand. Keep your chest up, shoulders back and belly tight. Take rest rather than allowing yourself to fall into a bad position.

For 100m, it should take about a minute. If it's much slower or you are breaking a lot, go to a single dumbbell and switch hands at the halfway point.

CUSTOMIZATIONS
Farmer Carry March
Low Farmer Carry Step Ups

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

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than :30 each time.

CUSTOMIZATIONS
Lower Reps
Single Unders (Double the reps)

--OR--

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

CUSTOMIZATIONS
Skip Overs
Line Hops

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

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

PROGRAM B

PROGRAM B

WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

8 Rounds

100m Farmer Carry
20 Double Unders / Barbell Hop Overs
10 Bent Over Rows

Suggested Weight
Men: 40# DBs / 95#
Women: 25# DBs / 65#

Extra Challenge
Men: 50# DBs / 115#+
Women: 35# DBs / 75#+

Score: Total Time

Goal: 16:00-20:00

COACHES NOTES
There is a different row variation in each program today, remember you can mix and match with your equipment! 8 rounds is going to add up but the distance and reps are low enough that you should be able to really push the pace in the first two movements. For the bent over rows, these should be difficult. Pick a weight that you are going to have to break up into smaller sets. And, make sure the movement is clean. No pulling the chest down into the bar, keep it strict. The double unders or hop overs should take less than 30 seconds in every round, ideally closer to 20. So, customize accordingly.

FARMER CARRY
You will hold a dumbbell in each hand. Keep your chest up, shoulders back and belly tight. Take rest rather than allowing yourself to fall into a bad position.

For 100m, it should take about a minute. If it's much slower or you are breaking a lot, go to a single dumbbell and switch hands at the halfway point.

CUSTOMIZATIONS
Farmer Carry March
Low Farmer Carry Step Ups

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

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than :30 each time.

CUSTOMIZATIONS
Lower Reps
Single Unders (Double the reps)

--OR--

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

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

CUSTOMIZATIONS
Lighter Weight
Plate Bent Over Row

PROGRAM C

PROGRAM C

WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

8 Rounds

100m Suitcase Carry
20 Double Unders / Sandbag Hop Overs
5L/5R Single Arm Sandbag Bent Over Row

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

Score: Total Time

Goal: 16:00-20:00

COACHES NOTES
There is a different row variation in each program today, remember you can mix and match with your equipment! 8 rounds is going to add up but the distance and reps are low enough that you should be able to really push the pace in the first two movements. For the single arm bent over rows, these should be difficult. Remember, it is 5 on one side, then 5 on the other. Use your non-pulling arm for support, either planted against one leg or on a box/bench. The double unders or hop overs should take less than 30 seconds in every round, ideally closer to 20. So, customize accordingly.

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

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

CUSTOMIZATIONS
Suitcase Carry March
Low Suitcase Carry Step Ups

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

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than :30 each time.

CUSTOMIZATIONS
Lower Reps
Single Unders (Double the reps)

--OR--

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

SINGLE ARM SANDBAG BENT OVER ROW
Find a staggered stance position with the left leg forward and right leg back. Plant the left elbow/forearm on your left thigh. You can also plant your left hand on a box, bench, or even the wall. If you are using a bench you, plant the left knee on there. Keep the belly tight, back flat and shoulders packed down onto your ribs. Grip the sandbag by the center handle and raise it up off the floor if possible.

The movement should start with the arm straight, draw your elbow up and back until your hand touches your ribcage, then lower with control. Don't try to use your hips or jerk your chest up for assistance. Once you've completed the appropriate number of reps, switch arms and repeat on the other side.

CUSTOMIZATIONS
Sandbag Bent Over Rows

MAMA MODIFICATIONS

Farmer Carry

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

Double/Single Unders

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