211001_Demo.mp4

211001_Prog.mp4

211001_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
  SWAP(skip the main workout and do one of these instead): SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, SPINE STRENGTHENING
POST: DECOMPRESSION SEQUENCE, GENTLE LOWER BODY RECOVERY

---

PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

10 Rounds

4 DB Bear Complex Reps
8 Burpees

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

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

Extra Challenge
Men: 50# DBs Increase Bear Complex to 5 / Burpees to 10
Women: 35# DBs / Increase Bear Complex to 5 / Burpees to 10

Score: Total Time

Goal: 12-18 Min

COACHES NOTES
The rounds should go pretty quick on this one, like 1:15-1:45 so choose your weight accordingly. For the bear complex, you can break them up if you need to but keep the breaks short and try to do at least 2 at a time. On the burpees, breathe and try to find a rhythm that allows you to keep moving through all 8 smoothly, even if that means slowing down a little. If you need to rest, do it during the transition between movements rather than during.

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

OR

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

OR some combination of the two.

For today's workout, we prefer you to do the squat clean thruster + thruster version.

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

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

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

CUSTOMIZATION
Single DB Bear Complex

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

CUSTOMIZATIONS
Stepping Burpee
No Push Up Burpee

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP

WORKOUT

Reps vary SLIGHTLY for Program B

10 Rounds

3 Bear Complex Reps
8 Burpees

1 BB Bear Complex Rep = Squat Clean into Thruster + Back Rack Thruster

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

Extra Challenge
Men: 95# Increase Bear Complex to 4 Per Round / Burpees to 10
Women: 65# Increase Bear Complex to 4 Per Round / Burpees to 10

Score: Total Time

Goal: 12-18 Min

COACHES NOTES
The rounds should go pretty quick on this one, like 1:15-1:45 so choose your weight accordingly. For the bear complex, you've got one less rep in this version. This is because you have the option to go a little heavier than the other versions. But, we still want you to be able to have a good flow with the barbell. So, don't go so heavy that you are having to break down the complex into it's smallest components. On the burpees, breathe and try to find a rhythm that allows you to keep moving through all 8 smoothly, even if that means slowing down a little. If you need to rest, do it during the transition between movements rather than during.

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

OR

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

OR some combination of the two.

For today's workout, we prefer you to do the squat clean thruster + back rack thruster version.

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

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

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

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

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

CUSTOMIZATIONS
Stepping Burpee
No Push Up Burpee

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

10 Rounds

4 Sandbag Bear Complex Reps
8 Burpees

1 SB Bear Complex Rep = Squat Clean into Thruster + Back Rack Thruster

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

Extra Challenge
Men: Increase Bear Complex to 5 / Burpees to 10
Women: Increase Bear Complex to 5 / Burpees to 10

Score: Total Time

Goal: 12-18 Min

COACHES NOTES
The rounds should go pretty quick on this one, like 1:15-1:45 so choose your weight accordingly. For the bear complex, it may be easier with the sandbag to drop it after each rep. Just make sure you pick it right back up! On the burpees, breathe and try to find a rhythm that allows you to keep moving through all 8 smoothly, even if that means slowing down a little. If you need to rest, do it during the transition between movements rather than during.

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

OR

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

OR some combination of the two.

For today's workout, we prefer you to do the squat clean thruster + back rack thruster version.

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

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

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

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

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

CUSTOMIZATIONS
Stepping Burpee
No Push Up Burpee

MAMA MODIFICATIONS

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

Bear Complex

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. 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.

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.

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.

211002_Demo.mp4

211002_Prog.mp4

211002_Cust.mp4

Movements vary slightly between versions!

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

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

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

---

PROGRAM A

PROGRAM A

WARM UP
JUMP ROPE WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

Movements vary slightly between versions!

6 Rounds

50 Double Unders/Dumbbell Hop Overs
50 Meter 1/2 Up + 1/2 at Shoulder Carry (R)
50 Meter 1/2 Up + 1/2 at Shoulder Carry (L)
20 Reps 1/4 Get Ups (10 Per Side)

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

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

Score: Total Time

Goal: 20-25 Minutes

COACHES NOTES
This workout is just a long grind. You won't ever be moving super fast. If you're not super proficient with double unders but still want to get some practice in, keep an eye on the clock and just accumulate as many as you can in one minute. For the carry, do your best to keep your ribcage pulled down and avoid overextending your spine. You can always switch to a 1/2 shoulder 1/2 farmer carry or a single overhead carry! You want to be getting at least 10 of the 1/4 get ups in a minute. If you're not getting that many, consider going with a lighter weight or even going unweighted.

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 1:00 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

1/2 UP 1/2 SHOULDER CARRY
This carry is performed with one dumbbell locked out overhead and one dumbbell at the shoulder. Keep your chest up, shoulders back and belly tight. Take rest rather than allowing yourself to fall into a bad position.

For 50m, it should take about 30 seconds. If it's much slower or you are breaking a lot, go to a single dumbbell overhead and switch hands at the halfway point. Or you can go one dumbbell at the shoulder, one at the farmer carry position.

CUSTOMIZATIONS
1/2 Shoulder 1/2 Farmer Carry
Single Arm Overhead Carry
1/2 Up 1/2 Shoulder Low Step Ups

1/4 GET UP
The 1/4 get up is just the first couple steps of the Turkish get up.

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

Bring your left arm out to the side about 45°. Keep your right arm vertical for the entire movement. Roll onto your left forearm. Don't allow the left side of your torso sink toward the ground. Then, return with control onto your back. You can also do this unweighted if you need to.

CUSTOMIZATIONS
Unweighted 1/4 Get Ups
V-Ups
Weighted Sit Ups
Unweighted Sit Ups

MAMA MODIFICATION
DB Windmill

PROGRAM B

PROGRAM B

WARM UP
JUMP ROPE WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

Movements vary slightly between versions!

6 Rounds

50 Double Unders/Dumbbell Hop Overs
100 Meter Plate Overhead Carry
20 Weighted Sit Up

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

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

Score: Total Time

Goal: 18-25 Min

COACHES NOTES
This workout is just a long grind. You won't ever be moving super fast. If you're not super proficient with double unders but still want to get some practice in, keep an eye on the clock and just accumulate as many as you can in one minute. For the carry, do your best to keep your ribcage pulled down and avoid overextending your spine. You can always switch to a plate hug carry if you're having trouble getting into a good position! You want to be getting at least 10 of the sit ups in a minute. If you're not getting that many, consider going with a lighter weight or even going unweighted.

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 1:00 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

OVERHEAD PLATE CARRY
Hold the plate directly overhead with straight arms and biceps by the ears.

Keep your shoulders active the whole time by constantly pressing up on the plate as you move.

At the same time, draw the front of your ribcage down toward your hips to avoid overarching your back and losing core stability.

CUSTOMIZATIONS
Plate Hug Carry

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

PROGRAM C

PROGRAM C

WARM UP
JUMP ROPE WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

Movements vary slightly between versions!

6 Rounds

50 Double Unders/Sandbag Hop Overs
100 Meter Sandbag Overhead Carry
20 Reps Sandbag 1/4 Get Ups (10 Per Side)

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

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

Score: Total Time

Goal: 20-25 Minutes

COACHES NOTES
This workout is just a long grind. You won't ever be moving super fast. If you're not super proficient with double unders but still want to get some practice in, keep an eye on the clock and just accumulate as many as you can in one minute. For the carry, do your best to keep your ribcage pulled down and avoid overextending your spine. You can always switch to a bear hug carry if you're having trouble getting into a good position! You want to be getting at least 10 of the 1/4 get ups in a minute. If you're not getting that many, consider going with a regular DB/KB 1/4 get up, an unweighted get up, or reducing the reps!

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 1:00 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

OVERHEAD SANDBAG CARRY
Hold the bag directly overhead with straight arms and biceps by the ears.

Keep your shoulders active the whole time by constantly pressing up into the bag as you move.

At the same time, draw the front of your ribcage down toward your hips to avoid overarching your back and losing core stability.

CUSTOMIZATIONS
Bear Hug Carry

1/4 SANDBAG GET UP
The 1/4 get up is just the first couple steps of the sandbag get up.

Start on your back. Holding the bag to your chest with your right arm. Bend your right knee so your right foot is flat on the floor.

Bring your left arm out to the side about 45°. Keep the bag to your chest for the entire movement. Raise your chest toward the ceiling as you roll onto your left forearm. Don't allow the left side of your torso sink toward the ground. Then, return with control onto your back. You can also do this unweighted if you need to.

CUSTOMIZATIONS
Unweighted 1/4 Get Ups
V-Ups
Weighted Sit Ups
Unweighted Sit Ups

MAMA MODIFICATION
DB Windmill

TEAM VERSION

TEAM VERSION

WARM UP
JUMP ROPE WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

In Teams of 2 Complete:

3 Rounds

200 Hop Overs / Double Unders (One person works at a time)

200 Meter 1/2 Up + 1/2 Shoulder Carry (Trading back and forth)

30 Weighted Sit Ups (Each - both can work at the same time)

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

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

Score: Total Time

Goal: 22-28 Minutes

COACHES NOTES
So the way this one flows is the team will complete 200 double unders or hop overs - but only one person can work on those at a time while the other rests. Once 200 are completed, you'll move on to the 200 meter carry with one set of dumbbells. Walk alongside each other and trade off dumbbells whenever you want/need. When you get back from the carry, both of you will chip away at 30 weighted sit ups EACH at the same time. Then repeat all that two more times.

The double unders/hop overs and the sit ups shouldn't take more than 3 minutes each! Consider reducing reps or customizing if it's taking a while. For the carry, do you best to keep your ribcage pulled down and avoid overextending your spine. You can always switch to a 1/2 shoulder 1/2 farmer carry or a single overhead carry!

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 1:00 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

1/2 UP 1/2 SHOULDER CARRY
This carry is performed with one dumbbell locked out overhead and one dumbbell at the shoulder. Keep your chest up, shoulders back and belly tight. Take rest rather than allowing yourself to fall into a bad position.

For 50m, it should take about 30 seconds. If it's much slower or you are breaking a lot, go to a single dumbbell overhead and switch hands at the halfway point. Or you can go one dumbbell at the shoulder, one at the farmer carry position.

CUSTOMIZATIONS
1/2 Shoulder 1/2 Farmer Carry
Single Arm Overhead Carry
1/2 Up 1/2 Shoulder Low Step Ups

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

MAMA MODIFICATIONS

Jump/Skip/Hop Overs

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

Turkish Get Up Options

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

1/2 Up + 1/2 Shoulder Carry

This can be a great movement for pregnant and postpartum people. Focus on your posture, aligning your pelvis under your rib cage, and your breathing mechanics. If you find yourself over extending in your back or coning in your belly sub less weight, or modify to both arms using a shoulder carry or farmer carry position.

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

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

---

WARM UP
LOWER BODY DUMBBELL WARM UP

WORKOUT

6 Rounds

30 Pause Mountain Climbers
Rest 30 Seconds
20 Dumbbell Split Squats (10R/10L)
Rest 30 Seconds
10 Hip Thrusts
Rest 30 Seconds

Suggested Weights
Men: 30-55# DB(s) | 95-135# Bar
Women: 15-35# DBs | 65-95# Bar

Log: Weight Used for Split Squats

COACHES NOTES
You can expect this workout to take 25-30 minutes. Maybe a little quicker. Those pause mountain climbers are no joke. Drop down and rest if you feel you're losing a good position or are unable to keep your toes from touching down at the top. For the split squats, both feet should be at the same level (not rear-elevated). Do all 10 on one leg and then switch to the other. Do your best not to set the weights down until all 20 are done. Focus on squeezing the butt of the forward leg. If you have a bar and can go with a heavier weight for the hip thrusts, go for it. If not - a dumbbell across your lap will do just fine!

PAUSE MOUNTAIN CLIMBER
Begin in a plank position. Keep a straight line from your ankles through your knees, hips, shoulders and ears. Jump one foot in between your hands while the other one stays back. Do not touch your toe to the ground and hold there for a full stop. Then, quickly jump your front foot back as you jump your back foot forward.

If it feels more comfortable, you may also jump your foot outside your hands. No matter what, maintain that plank. Avoid piking your hips up in the air or letting them sag down toward the ground. Each time your foot comes up is 1 rep.

DUMBBELL SPLIT SQUAT
Start with a dumbbell in each hand at your sides. Or you can go barbell in the back rack. Step your feet out into your lunge stance. Once in the lunge position you will go down and touch the back knee to the ground while keeping the front heel on the ground. Drive out of the front heel, but keep your weight balanced on both feet to stand. Make sure that your feet are not like on a tight rope but are about hip/shoulder width apart (side to side) too. Try not to let the chest come forward as you "squat". Keep the chest up and belly tight. Do all 10 on one side then switch feet without dropping the dumbbells (or barbell).

HIP THRUST
Using a bench or box/stack of plates you will sit in front and place the dumbbell or bar on the hips. You will have the shoulders against the box/bench. This can be uncomfortable so feel free to lay a mat or a towel in your lap between you and the DB/bar. The heels should be down and knees bent in front of you. From that position you will drive through the heels and squeeze the glutes to bring your hips up with your shoulders on the bench. Make sure you bring it ALL of the way up (full squeeze). Then lower back to the ground under control.

MAMA MODIFICATIONS

Mountain Climbers

If you notice any coning in the plank position or feel pressure in your belly or pelvic floor during this movement you can sub Elevated Mountain Climbers, Side Plank Step Throughs, Reverse Plank Step In/Out, High Knee Step Up Overs, Heel Taps

Split Squats

If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, lower the height for the back leg or modify to a squat, hip thrust, glute bridge (these can also be modified to single leg options!).
If you can perform the movement pain free but having a hard time with the balance (especially preggo mamas who have a challenge with changing center of gravity!) feel free to keep both feet on the ground for a regular lunge or try a split stance Romanian Deadlift.

Side Plank Hip Drops

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

Curtsy Squats

This can be a great movement to help build strength and stability to return to running postpartum! If you have any pubic symphysis pain or SPD you may want to modify to something that allows you to move pain free. Try to focus on keeping your pelvis neutral and your hips level. You could always do a lateral lunge, lateral step up, single leg glute bridge, or single leg box squat for more support. If you’re having a hard time with the balance (especially preggo mamas who have a challenge with changing center of gravity!) feel free to shorten the range of motion or hold on to something for extra assistance and support.

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

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

---

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

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

20 Sandbag Hop Overs
15 Bent Over Slams
10 Front Rack Lunges
5 Sandbag Clusters

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

Score: Total Rounds Completed + Any Additional Reps

Goal: 6-9 Rounds

COACHES NOTES
The hop overs shouldn't eat up much clock time, choose a variation you can get through in about 20 seconds each time. Be aggressive on the slams, it's more about setting up properly to deliver max power in the slam than trying to go super fast. Remember belly tight on the lunges, keep the elbows high. A cluster is a squat clean into a thruster. The best approach would be to drop the bag after pressing overhead, quick reset, then immediately get set up for the next rep.

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

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

CUSTOMIZATIONS
Bent Over Row
Sandbag High Pull

SANDBAG FRONT RACK LUNGE
Clean the back up to your shoulders so that it is resting on your biceps and your upper arms are parallel to the floor. Keep your belly tight and chest up. You may choose from forward stepping, reverse, or even walking lunges. You will alternate legs so for the set of 12 for example - it's 6 per leg. Drive off of the heel and don't allow the knees to cave. We like the reverse lunge because the working leg stays planted so you end up being able to drive through the heel really well. You will step back and keep the heel down. Don't allow the knee to cave in. You will GENTLY touch the ground with the leg (knee) you stepped back with. Then drive off of the front foot (heel) to bring you back to standing. Switch legs for the next rep.

CUSTOMIZATIONS
Shoulder Racked Lunge
Shoulder Racked Step Up
Adjust reps if working with a heavier bag

SANDBAG CLUSTER
For the squat clean thrusters you will start with the sandbag on the ground.
You will have a slight bend in the knee, heels down, arms straight, sandbag close to the body, chest up.

Stand keeping the arms long and sandbag close to the body. Drive through the heels and pick up speed after you pass the knees. Almost jump with the sandbag as you shrug the shoulders, and pull yourself underneath as the elbows shoot through and the sandbag lands on the biceps. You will land in the bottom of the squat with the elbows high. Knees are out, heels are down, chest is up. Feet are now about shoulder width apart.

Stand fast out of the squat driving through the heels and pop the weight off of the biceps. Move your face out of the way as you press the sandbag up, drive the head through as you press out to finish with the sandbag completely locked out and over the middle of your body. Keep the ribcage pulled down and belly tight!

CUSTOMIZATIONS
Single Shoulder Cluster
Power Clean + Thruster

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

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

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

---

WARM UP
GENERAL BARBELL WARM UP

WORKOUT

Following a 30 minute clock:

0:00 - 5 Front Squats

3:00 - 5 Front Squats

6:00 - 5 Front Squats

10:00 - Max Reps Front Squats

Then Lower Weight

15:00 - 5 Shoulder Press

18:00 - 5 Shoulder Press

21:00 - 5 Shoulder Press

25:00 - Max reps Shoulder Press

27:00 - 3 min AMRAP
Thrusters

Score: Put Heaviest weight for Front Squats

Please list weights for shoulder press / thruster / and reps for AMRAP + max sets in comments.

COACHES NOTES
For these Front Squat and Shoulder Press sets, add load between each set. Take smaller jumps with the Shoulder Press. Make sure that you can get at least 5 reps in the max reps set but if you get more than 15, it's probably too light!

For the 3 minute AMRAP, it should be SUPER LIGHT. An empty barbell or even lighter dumbbells is perfect. Focus on good positions and focus on big sets rather than moving really fast. The idea is to spend as much time under tension as possible.

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

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

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

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

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

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

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

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

---

WARM UP
GYMNASTICS PRESS WARM UP

WORKOUT

7 Minute HEADSTAND Practice

COACHES NOTES
You can do this free standing or against the wall. Whatever you are comfortable with. Make sure you have some sort of mat, towel, padding - SOMETHING under your head.

The focus will be on the tripod position you create with the head and hands.

Find that position with the feet on the floor. Then bring the knees to the elbows.

Try raising 1 leg at a time. Then if you are comfortable, try both!

Keep pressure in the heels of your palms, keep your chin tucked and your belly TIGHT!

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

(QUALITY OVER QUANTITY)

5 Handstand Press Walks
3 Long Hollow Walk Outs

Def watch the videos for these guys!

COACHES NOTES
For the handstand press walks you will basically place the hands down on the ground about 8 inches in front of the feet. Shift the weight into the hands and move the feet in. I say MOVE and not jump - if possible. Then you will move the hands forward about 8" and repeat.

The long hollow walkouts are basically an inchworm, but you will focus on keeping that hollow position and walking the hands out as FAR as you can in front of you before you walk your feet in!

7 Rounds
30 Seconds ON
30 Seconds OFF

Tucks with a Strap or Towel

Score is Total Reps

COACHES NOTES
For this you will hold a towel or a band in your hands above your head. Lay on your back with the arms and legs extended. You will come up and tuck the knees into the chest and reach the band or towel (or whatever) over the knees and shins then around the feet. Then you will allow the legs to straighten and will lean back slightly.

From here, you will tuck the knees back into the chest. Bring the towel or band back around and back to the start position.

If you are unable to do this holding a towel or band know that the longer the slack - the easier this will be. You may also just choose to do tuck ups and lose the band/towel altogether!

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!

---

WARM UP
FULL BODY DYNAMIC WARM UP
SHOULDER WARM UP

WORKOUT

4 Rounds Not For Time:

12 Dumbbell Bench Press
12 Banded Tricep Pulldowns or Skull Crushers
12 Diamond Push Ups
12 Seated Dips

Score: Put weight used for Dumbbell Bench Press

COACHES NOTES
Choose a variation on all of these that you can get all 12 reps in one set. 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.

For the skull crushers keep the shoulders back and down and bend only from the elbow - bringing the bar or dumbbells close to your "skull". Really extend the elbow hard at the top!

For the diamond push ups, keep your body in a rigid plank position. Hands together so that thumbs are touching and index fingers are touching. Point your elbows slightly back. Lower your chest and thighs to the floor. Keep everything tight and press straight back up until your arms are straight.

For the seated dips, plant your hands on a bench, box or chair and scoot your hips off the edge. Try to keep your legs straight or just slightly bent. Keep your torso close to the bench the whole time as you lower down until your elbows go just beyond 90 degrees, then press back up. Perform these slow.

Part 2

10-9-8-7...3-2-1 Reps of:

Plank Up & Overs
Wide Grip Push Ups
1/2 Push Up Hold (1 rep = 1 second)

Goal is to finish this in 12 minutes or less. Stop at 15 minutes if you haven't completed the reps by then.

COACHES NOTES
The way this works is: first you do 10 plank up & overs, then 10 wide grip push ups, then a 10 second 1/2 push up hold. Then you 9 of everything including a 9 second hold. Then 8, then 7 and so on down to 1. We want the holds to be done unbroken so if you need to, go to the knees or elevated!

MOVEMENT DESCRIPTIONS
For the plank up & overs, set up a medicine ball or stack of plates outside one hand. It should be 6-12ish inches high.

Start in a plank position (top of a push up) with arms straight, shoulders over wrists, heels over the balls of your feet.

Keeping your belly tight, quads engaged and back flat, walk one hand then the other to the ball, then over to the other side. Both hands must plant on the higher surface and both hands must plant on both sides of the ball/stack. Each time you plant both hands on one side of the ball/stack is 1 rep.

For the wide grip push ups, place your hands wider than shoulder width in your set up position. Keep your whole body in a tight rigid position as you lower your chest and thighs to the floor then press back up to lock out. These can also be done from the knees or with hands elevated.

Same with the half push up hold. From knees or toes, lower halfway down until your arms make a 90 degree angle. Hold there for the required time then press back up to the top to finish. Don't let your hips sag on this one, squeeze everything!!

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.

---

WARM UP

3-4 Rounds

5 Empty Barbell Muscle Snatch
5 Behind the Neck Snatch Grip Press
5 Snatch Balance

COACHES NOTES
Focus on GOOD movement - this is not for time AT ALL!

MOVEMENT DESCRIPTIONS
The main thing to focus on for the muscle snatch is to stand up fast and hard then a FAST turn over to get the bar locked out over your head. No re-bend of the knees!

Behind the neck press focus on keeping the ribs pulled down and getting the armpits forward in the locked out position.

For the snatch balance you will dip slightly with the bar on your back, stand fast and then press the bar up as you press yourself down into a solid overhead squat position.

WORKOUT

7 Sets

1 Snatch Pull + 1 Hang Snatch

COACHES NOTES
Warm up to a working weight and then build in weight each set - as long as you are still moving with good form! Enter heaviest weight as score.

The purpose of this complex is to get you really focused on holding good positions off of the ground but also finishing with the hips before the pull under.

MOVEMENT DESCRIPTIONS
You will start with a wide grip - bar on the ground. Heels down, back flat, chest up, arms straight. Drive the knees back as the chest comes up and the bar stays close to the body. Once past the knees you will finish with a strong UP (pretty much a jump) and shrug with straight arms. Arms may bend slightly as a follow through - but it is not a focus.

From here you will lower the bar back down to the hang at the waist. You will dip slightly - keeping heels down and arms straight. Jump up - shrug - pull yourself under into a solid overhead squat position. The armpits should be forward, elbows locked with the bar over the middle of the body. Heels down, knees out, chest up! Stand to finish.

5 x 3 Tempo Snatch Grip Deadlift

Tempo is 1-1-3-1. See Coaches Notes for description.

COACHES NOTES
The snatch grip deadlift should be done heavier than you can actually snatch for this exercise. Use at least 100% - 105% of your best ever snatch.

The 1-1-3-1 tempo means that you will take 3 seconds to come up, pause at the top for 1 second, lower for 1 second (don't just free fall!) and pause at the bottom to re-set for each rep.

Focus is on keeping the bar close with heels down!

**This is one of our favorite Endurance workouts! We have posted it a few times - 04/07/2019, 03/15/2020, 10/28/2020.

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.

---

RUN VERSION

WARM UP
RUNNING WARM UP

WORKOUT

Run Version:

"Strong Endurance"

Run 400 Meters

When you hit the 400 Meter Mark - Carry a heavy object or pull/push a sled as far as you can for 1 minute.

At the 1 Minute Mark -

Run 400 Meters - (so drop the object run from that spot until you get back to your object)

Then - Carry heavy object or pull/push a sled as far as you can for 1 minute.

Keep repeating this cycle until you have carried/pushed/pulled the object 800 Meters.

Extra Challenge: 1200 Meters

Objects can include:

Sandbag
D-Ball
Dumbbells
Plate
Push/Pull Sled
Whatever

Men: Roughly 50-60# of total weight
Women: Roughly 25-40# of total weight

COACHES NOTES
So the way this works if you were on a track for example. You would leave your object at the start line. At 3-2-1 go you would run 400 meters. When you get back to the object you pick it up and run as FAR as you can with it in 1 min. When 1 min is up - you put it down and run 400 meters again. So let's say I got 75 meters with it in 1 min. I drop it there and circle back around to it. Pick it up again - and go as far as you can in one minute - drop it and loop around. Keep doing this until the OBJECT has traveled the 800 meters (or 1200 meters if you go with the Extra Challenge)

You will need to wear a watch!

You can also do this with like a farmers walk!

If you do not have a way to track your meters for the run and/or object carry, you can do something similar to the Row/Bike version but with 400m Run and 1 minute of step ups!

This is another one Coach Hinshaw made me do a long time ago and it was awful. I basically did it on a 400 meter loop. I would run from my sandbag - 400 meters back to it - take it as far as I could in a minute and keep repeating for 1200 meters. - Miranda

ROW VERSION

Row Version:

7 Rounds
Row 500 meters
1 Min Max Box Step ups holding heavy object

Score is total time! Note your step up reps in the comments.

COACHES NOTES
Step ups should be 18-24" and can be with a sandbag on the shoulder/back - or a plate held in a bear hug position. You can also do the step ups holding dumbbells.

BIKE VERSION

Bike Version:

7 Rounds
Bike 30 Cal (Men) /22 Calories (Women)
1 Min Max Box Step ups holding heavy object

Score is total time! Note your step up reps in the comments.

COACHES NOTES
Step ups should be 18-24" and can be with a sandbag on the shoulder/back - or a plate held in a bear hug position. You can also do the step ups holding dumbbells.

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 Measured Distance Version:

7 Rounds
2 Min Run
1 Min Heavy Object Run/Carry/Step Ups

Score is total distance if you have a watch or something that you can use to track it!

COACHES NOTES
This version is great if you don't have a measured distance for the 400m Runs or to track the distance of the object carry. It's also great if you have a piece of equipment other than bike/rower that you'd like to use.

If you go with the step ups, they should be 18-24" and can be with a sandbag on the shoulder/back - or a plate held in a bear hug position. You can also do the step ups holding dumbbells. See Run Version for options for the heavy object carry/run.

12 PROMETHEUS Demo - Street Parking Vault 2021

12 PROMETHEUS Programs - Street Parking Vault 2021

12 PROMETHEUS Customizations - Street Parking Vault 2021

Welcome to Round 2 of the 2021 Vault! This workout was programmed on 03/22/2021 in Round 1!

This is the workout of the day for Monday - but also the TWELFTH 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 23 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
EITHER(can be warm up or finisher): GYMNASTICS
  SWAP(skip the main workout and do one of these instead): SANDBAG

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

---

PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

2021 VAULT: DUMBBELL PROMETHEUS

15 DB Lungesters
15 DB Facing Burpees
12 DB Lungesters
12 DB Facing Burpees
9 DB Lungesters
9 DB Facing Burpees

Rest 3 Minutes

9 DB Lungesters
9 DB Facing Burpees
12 DB Lungesters
12 DB Facing Burpees
15 DB Lungesters
15 DB Facing Burpees

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

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

Score: Total Time Including Rest

Goal: 18-27 Minutes

COACHES NOTES
Choose a weight and pace for the Lungesters that will allow you to perform 3-5 reps per minute. For the facing burpees, choose a customization that you can definitely do 8-12 reps within a minute. Do your best to stay calm and breathe throughout each rep of the lungesters. It’ll be tempting to try rushing through the movement but just focus on moving smoothly.

DUMBBELL LUNGESTER
Begin with the dumbbells on the shoulders with the elbows in front. You may perform the lunges portion as reverse stepping or forward stepping. 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. You will perform a lunge on each side.

And then...

Put the feet at shoulder width apart. Heels down. Dumbbells still at the shoulders with the elbows high. Reach the butt back and down. Keep the heels down and drive the knees out. Keep the chest up and belly tight. Get the butt lower than the knees at the bottom. Drive up hard and fast out of the squat. Pop the dumbbells off of the shoulders. Keep the belly tight and press the dumbbells straight up to lock out - finishing with the biceps by the ears!

CUSTOMIZATIONS
Single DB Lungester
Unweighted Lungester

DUMBBELL FACING BURPEE
Start standing, facing your dumbbells. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump over your dumbbells then turn around and repeat. A rep is complete once you’ve done the burpee and landed on the other side of the dumbbells.

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

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP

WORKOUT

2021 VAULT: BARBELL PROMETHEUS

15 Lungesters
15 Bar Facing Burpees
12 Lungesters
12 Bar Facing Burpees
9 Lungesters
9 Bar Facing Burpees

Rest 3 Minutes

9 Lungesters
9 Bar Facing Burpees
12 Lungesters
12 Bar Facing Burpees
15 Lungesters
15 Bar Facing Burpees

Suggested Weight
Men: 75#
Women: 55#

Extra Challenge
Men: 95#
Women: 65#

Score: Total Time Including Rest

Goal: 18-27 Minutes

COACHES NOTES
Choose a weight and pace for the Lungesters that will allow you to perform 3-5 reps per minute. For the facing burpees, choose a customization that you can definitely do 8-12 reps within a minute. Do your best to stay calm and breathe throughout each rep of the lungesters. It’ll be tempting to try rushing through the movement but just focus on moving smoothly.

BARBELL LUNGESTER
Start with the bar on the shoulders with the elbows in front. You may perform the lunges portion as reverse stepping or forward stepping. 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. You will perform a lunge on each side.

And then...

Put the feet at shoulder width apart. Heels down. Barbell still at the shoulders with the elbows high. Reach the butt back and down. Keep the heels down and drive the knees out. Keep the chest up and belly tight. Get the butt lower than the knees at the bottom. Drive up hard and fast out of the squat. Pop the barbell off of the shoulders. Move your face out of the way. Keep the belly tight and press the barbell straight up to lock out - finishing with the biceps by the ears! Rib cage down and belly tight.

CUSTOMIZATIONS
Lower weight
Unweighted Lungester

BARBELL FACING BURPEE
Start standing, facing your barbell. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump over your barbell then turn around and repeat. A rep is complete once you’ve done the burpee and landed on the other side of the barbell.

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

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

2021 VAULT: SANDBAG PROMETHEUS

15 Sandbag Lungesters
15 Sandbag Facing Burpees
12 Sandbag Lungesters
12 Sandbag Facing Burpees
9 Sandbag Lungesters
9 Sandbag Facing Burpees

Rest 3 Minutes

9 Sandbag Lungesters
9 Sandbag Facing Burpees
12 Sandbag Lungesters
12 Sandbag Facing Burpees
15 Sandbag Lungesters
15 Sandbag Facing Burpees

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

Score: Total Time Including Rest

Goal: 18-27 Minutes

COACHES NOTES
Choose a pace for the Lungesters that will allow you to perform 3-5 reps per minute. If you’re unable to hit that rep range, reduce the reps from 15, 12, and 9 to 12, 9, and 6. For the facing burpees, choose a customization that you can definitely do 8-12 reps within a minute. Do your best to stay calm and breathe throughout each rep of the lungesters. It’ll be tempting to try rushing through the movement but just focus on moving smoothly.

SANDBAG LUNGESTER
Start with the bag on the biceps with the elbows high. You may perform the lunges portion as reverse stepping or forward stepping. 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. You will perform a lunge on each side.

And then...

Put the feet at shoulder width apart. Heels down. Sandbag still on the biceps with the elbows high. Reach the butt back and down. Keep the heels down and drive the knees out. Keep the chest up and belly tight. Get the butt lower than the knees at the bottom. Drive up hard and fast out of the squat. Pop the sandbag up, move your face out of the way. Keep the belly tight and press the bag straight up to lock out - finishing with the biceps by the ears! Rib cage down and belly tight.

CUSTOMIZATIONS
Reduce reps
Unweighted Lungester

SANDBAG FACING BURPEE
Start standing, facing your sandbag. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump over your sandbag then turn around and repeat. A rep is complete once you’ve done the burpee and landed on the other side of the sandbag.

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

MAMA MODIFICATIONS

Lungesters

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

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

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

210921_Demo.mp4

210921_Prog.mp4

210921_Cust.mp4

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

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

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

---

PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP
PULL UP WARM UP

WORKOUT

Every 5 Minutes for 20 Minutes (4 Total Rounds)

16 Pull Ups
400 Meter Run
12 Double Dumbbell Snatches

Strict Pull Up Option: 8-10 Strict Pull Ups per Round

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

Extra Challenge Men/Women: Go Every 4 Minutes (5 Total Rounds)

Score: Slowest Round ONLY

Goal: 3:00-4:30

COACHES NOTES
If you get less than :45 to rest in the first round, consider customizing something as that rest is likely to shrink by a good amount by the 4th round and we want you to get at least :30 each time. Choose a variation on the pull ups that allows you to complete 16 reps in 1-3 sets the whole way. So, you should be able to do at least 5 at a time. The run should be around the 2 minute range. If you need to shorten the distance, decide how far you will run before you start rather than adjusting on the fly! Choose a load on the double dumbbell snatches that allows you to complete 12 reps in 1-3 sets each time. Make sure you take a moment to set up properly for each rep.

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
Single Arm Bent Over Row (8 Right / 8 Left)
Banded Pull Ups

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

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

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

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

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

CUSTOMIZATIONS
Single Arm Alternating DB Snatches - Increase the reps to 18 (9 per arm)
Kettlebell Swings

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP
PULL UP WARM UP

WORKOUT

Every 5 Minutes for 20 Minutes (4 Total Rounds)

16 Pull Ups
400 Meter Run
12 Power Snatches

Strict Pull Up Option: 8-10 Strict Pull Ups per Round

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

Extra Challenge Men/Women: Go Every 4 Minutes (5 Total Rounds)

Score: Slowest Round ONLY

Goal: 3:00-4:30

COACHES NOTES
If you get less than :45 to rest in the first round, consider customizing something as that rest is likely to shrink by a good amount by the 4th round and we want you to get at least :30 each time. Choose a variation on the pull ups that allows you to complete 16 reps in 1-3 sets the whole way. So, you should be able to do at least 5 at a time. The run should be around the 2 minute range. If you need to shorten the distance, decide how far you will run before you start rather than adjusting on the fly! Choose a load on the snatches that allows you to complete 12 reps in 1-3 sets each time. Make sure you take a moment to set up properly for each rep.

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
Single Arm Bent Over Row (8 Right / 8 Left)
Banded Pull Ups

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

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

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

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

CUSTOMIZATIONS
Go lighter
Hang Power Snatch

PROGRAM C

PROGRAM C

WARM UP
TOTAL BODY DUMBBELL WARM UP
PULL UP WARM UP

WORKOUT

Every 5 Minutes for 20 Minutes (4 Total Rounds)

16 Pull Ups

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

12 Double Dumbbell Snatches

*Can also use your barbell for this version!

Strict Pull Up Option: 8-10 Strict Pull Ups per Round

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

Extra Challenge Men/Women: Go Every 4 Minutes (5 Total Rounds)

Score: Slowest Round ONLY

Goal: 3:00-4:30

COACHES NOTES
If you get less than :45 to rest in the first round, consider customizing something as that rest is likely to shrink by a good amount by the 4th round and we want you to get at least :30 each time. Choose a variation on the pull ups that allows you to complete 16 reps in 1-3 sets the whole way. So, you should be able to do at least 5 at a time. The bike/row should be around the 2 minute range. If you need to reduce the calories, decide on your calorie target before you start rather than adjusting on the fly! Choose a load on the double dumbbell snatches that allows you to complete 12 reps in 1-3 sets each time. Make sure you take a moment to set up properly for each rep.

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
Single Arm Bent Over Row (8 Right / 8 Left)
Banded Pull Ups

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

CUSTOMIZATIONS
Reduce calories

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

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

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

CUSTOMIZATIONS
Single Arm Alternating DB Snatches - Increase the reps to 18 (9 per arm)
Kettlebell Swings

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.

Run/Jog

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

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

DB Snatch

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

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.

210922_Demo.mp4

210922_Cust.mp4

Program A only today!

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

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, QUADS/IT BAND
POST: GENTLE LOWER BODY RECOVERY, CHEST OPENER

---

PROGRAM A

PROGRAM A

WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

Program A only today!

16 Min AMRAP (As Many Rounds and Reps As Possible in 16 Min)

20 Air Squats
16 Push Up + Tap + Tap
12 Box Jump Overs
2 Wall Walks

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

Extra Challenge
Men: 24-30" Box + 4 Wall Walks
Women: 20-24" Box + 4 Wall Walks

Score: Total # of Completed Rounds + Any Additional Reps

Goal: 5-7 Rounds

COACHES NOTES
We are shooting for about 2:20-3:10 per round today. This may be a little aggressive if you struggle with push ups. So, if the first round is way over 3 minutes, make some adjustments. Find a smooth, sustainable pace on the air squats. You really don't want to be taking a lot of long breaks on these. For the push up + taps, break them up early to avoid going to failure. Even doing 4 at a time with a short shake out in between will allow you to stay on pace. These should take a minute or less. Remember, you don't need to stand up all the way on the top of the box jump overs. In your warm up, practice that smooth transition from the box down to the other side. Finally, you'll need to stay tight in the belly on the wall walks while still being able to breathe. Keep that active shoulder position, always pressing the floor away from you.

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

CUSTOMIZATIONS
Squat to Target
Assisted Squat

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

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

1 Rep = Push Up + Tap Right + Tap Left

CUSTOMIZATIONS
Knee Push Up + Plank Shoulder Taps
Elevated Push Up + Taps
Plank Shoulder Taps

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

CUSTOMIZATIONS
Adjust height
Jump Overs
Step Up Overs

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

Don't slide or flop!

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

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.

Push Up

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

Box Jump

This is going to be all about managing the impact and pressure to your core and pelvic floor. If you feel any heaviness or pain in the pelvic floor or surrounding areas (i.e. tailbone, lower back, pubic symphysis) or if you notice symptoms like leaking pee, please consider adapting your approach or modifying the movement. The SHIFT options for smaller Jump/Skip Overs are good for helping you achieve the stimulus with a little less impact. You can ALWAYS substitute Step Ups if you want zero impact or even KB Swings if you want to get a little more explosive with your hips.

For pregnant mamas, please remember that if you are unsure if you can complete the movement because of balance, strength, or coordination it may not be worth the risk of potentially falling or busting up your shins! For mamas further along in their Postpartum you can try a lower height of box to practice that two foot take off and landing without the extra impact. Focus on your breath and posture throughout the movement and do less reps if that helps you concentrate on good technique and awareness in your body.

Wall Walks

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

210923_Demo.mp4

210923_Prog.mp4

210923_Cust.mp4

Reps and movements vary slightly between versions so 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): OLY-POWER
  POST(best after the main workout): SOGO

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, SPINE STRENGTHENING
POST: LOWER BACK RELEASE, CALVES/ANKLES

---

PROGRAM A

PROGRAM A

WARM UP
LOWER BODY DUMBBELL WARM UP
PULL UP WARM UP

WORKOUT

Reps and movements vary slightly between versions so read the full description!!

Every Minute on the Minute for 12 Minutes

Min 1: 20 Double Unders/DB Hop Overs + 12 Dumbbell Deadlifts

Min 2: 20 Double Unders/DB Hop Overs + 10 Toes to Bar

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

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

Score: Total # of Minutes Where All Work is Completed Within the Minute

Goal: Finish All 12 Minutes

COACHES NOTES
There is no time to be piddling around on this one! Choose your weights and customizations wisely to that you can make it all 12 minutes. Only go with double unders if you can consistently get 20 reps done in around 15 seconds or less. Choose a load on the deadlifts that you can go unbroken most if not all the way. If you'd like to make those more challenging, go with 6 single leg deadlifts on both sides. For the toes to bar, you should have about 30-40 seconds to get 10 reps. This should be pretty doable if you can string together a few reps. But, keep in mind that grip will be a factor in this workout. Customize with 14 V Ups or another option if you need to in order to finish inside the minute.

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

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 15-20 seconds.

CUSTOMIZATIONS
Lower Reps
Single Unders (Double the reps)

--OR--

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

CUSTOMIZATIONS
Skip Overs
Line Hops

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

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

CUSTOMIZATIONS
6 Single Leg Deadlifts per side
Lighter weight
Sumo Deadlifts

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

If you don't have a pull up bar, or if you simply prefer them, go with 14 V-Ups each time.

CUSTOMIZATIONS
14 V Ups
Knee-Ups
14 Supine Toe Touches
Regular Sit Ups

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

PROGRAM B

PROGRAM B

WARM UP
LOWER BODY BARBELL WARM UP
PULL UP WARM UP

WORKOUT

Reps and movements vary slightly between versions so read the full description!!

Every Minute on the Minute for 12 Minutes

Min 1: 20 Double Unders/DB Hop Overs + 8 Deadlifts

Min 2: 20 Double Unders/DB Hop Overs + 10 Toes to Bar

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

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

Score: Total # of Minutes Where All Work is Completed Within the Minute

Goal: Finish All 12 Minutes

COACHES NOTES
There is no time to be piddling around on this one! Choose your weights and customizations wisely to that you can make it all 12 minutes. Only go with double unders if you can consistently get 20 reps done in around 15 seconds or less. The reps are lower but the weight is heavier for the deadlift in this version. You don't need to go unbroken to complete 8 reps in time but if you are coming off the bar, you'll need to get right back to it pretty quick. For the toes to bar, you should have about 30-40 seconds to get 10 reps. This should be pretty doable if you can string together a few reps. But, keep in mind that grip will be a factor in this workout. Customize with 14 V Ups or another option if you need to in order to finish inside the minute.

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

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 15-20 seconds.


CUSTOMIZATIONS
Lower Reps
Single Unders (Double the reps)

--OR--

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

CUSTOMIZATIONS
Skip Overs
Line Hops

BARBELL 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

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 14 V-Ups each time.

CUSTOMIZATIONS
14 V Ups
Knee-Ups
14 Supine Toe Touches
Regular Sit Ups

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

PROGRAM C

PROGRAM C

WARM UP
SANDBAG LOWER BODY WARM UP
PULL UP WARM UP

WORKOUT

Reps and movements vary slightly between versions so read the full description!!

Every Minute on the Minute for 12 Minutes

Min 1: 20 Double Unders/SB Hop Overs + 6 Sandbag Over Shoulder

Min 2: 20 Double Unders/SB Hop Overs + 10 Toes to Bar

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

Score: Total # of Minutes Where All Work is Completed Within the Minute

Goal: Finish All 12 Minutes

COACHES NOTES
There is no time to be piddling around on this one! Choose your weights and customizations wisely to that you can make it all 12 minutes. Only go with double unders if you can consistently get 20 reps done in around 15 seconds or less. It's only 6 sandbag over the shoulders in this version but the movement takes longer to complete than a deadlift. Avoid chasing the bag all over, try to get the bag to land close to the same spot behind you each time. For the toes to bar, you should have about 30-40 seconds to get 10 reps. This should be pretty doable if you can string together a few reps. But, keep in mind that grip will be a factor in this workout. Customize with 14 V Ups or another option if you need to in order to finish inside the minute.

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

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 15-20 seconds.

CUSTOMIZATIONS
Lower Reps
Single Unders (Double the reps)

--OR--

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

CUSTOMIZATIONS
Skip Overs
Line Hops

SANDBAG OVER THE SHOULDER
Technique will vary slightly depending on what type of bag you have. BUT - in general you want the bag between your feet. Feet are roughly shoulder width apart with the heels down. Hinge at the hip and bend the knees enough to try and get at least your hands and part of your forearms under the bag. Lift your chest and tighten your belly. Drive through your heels as you lift the bag. Pull it in close to your body. Stand up hard and fast and roll the bag over your torso - finishing over the shoulder. USE THE POWER FROM YOUR LEGS!!!

CUSTOMIZATIONS
Adjust the reps if working with a heavier bag
Sandbag High Pull

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
14 V Ups
Knee-Ups
14 Supine Toe Touches
Regular Sit Ups

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

MAMA MODIFICATIONS

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.

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.

KB/DB Deadlift

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

Lying Leg Lifts

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

Toes to Bar

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

210924_Demo.mp4

210924_Prog.mp4

210924_Cust.mp4

Reps and movements vary for this workout so be sure to 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
EITHER(can be warm up or finisher): GYMNASTICS
  SWAP(skip the main workout and do one of these instead): SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, THORACIC SPINE RELEASE
POST: GENTLE LOWER BODY RECOVERY, NECK & SHOULDER RELIEVER

---

PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

Reps and movements vary for this workout so be sure to read the description!

5 Rounds

20 Alternating DB Shoulder Press
20 Dumbbell Squats
200 Meter Farmer Carry

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

Extra Challenge Men/Women: 30 Presses + 30 Squats

Score: Total Time

Goal: 20-25 Minutes

COACHES NOTES
If you know you are going to crush the presses and squats, today would be a good day to try out the extra challenge. Keep in mind the goal is maintaining 4-5 minutes per round. Choose a load on the presses and squats that you think you can complete 20 reps in 1-2 sets the whole way. The carry is going to feel a little different after all that squatting and pressing. Remember to breathe and just dig deep, especially in rounds 4 and 5.

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

CUSTOMIZATION
Single DB held in both hands

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
Go Lighter
Goblet Squat

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 200m, it should take 2 minutes or less. 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

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP

WORKOUT

Reps and movements vary for this workout so be sure to read the description!

5 Rounds

12 Shoulder Press
20 Front Squats
200 Meter Farmer Carry

Suggested Weight
Men: 75-95# / 40# DBs (Carry)
Women: 55-65# / 25# DBs (Carry)

Extra Challenge Men/Women: 18 Presses + 30 Squats

Score: Total Time

Goal: 20-25 Minutes

COACHES NOTES
If you know you are going to crush the presses and squats, today would be a good day to try out the extra challenge. Keep in mind the goal is maintaining 4-5 minutes per round. Note that the reps are different on the presses from program A. Choose a load on the presses and squats that you think you can complete the required reps for each movement in 1-2 sets the whole way. The carry is going to feel a little different after all that squatting and pressing. Remember to breathe and just dig deep, especially in rounds 4 and 5.

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

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

CUSTOMIZATION
Go lighter

BARBELL FRONT SQUAT
Bar starts on the shoulders with elbows high. Use a loose, fingertip grip if you need to. 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!

Make sure that the elbows stay high and the bar rests on the shoulder the entire time. Stand all the way up at the top.

CUSTOMIZATION
Go lighter
Plate Hug Squat

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 200m, it should take 2 minutes or less. 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

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

Reps and movements vary for this workout so be sure to read the description!

5 Rounds

12 Seated Sandbag Shoulder Press
20 Sandbag Front Squats
200 Meter Suitcase Carry*

*Switch hands at halfway

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

Extra Challenge Men/Women: 18 Presses + 30 Squats

Score: Total Time

Goal: 20-25 Minutes

COACHES NOTES
If you know you are going to crush the presses and squats, today would be a good day to try out the extra challenge. Keep in mind the goal is maintaining 4-5 minutes per round. The reps are lower on the presses in this version but the increased core demand of the seated variation makes the movement much more challenging. Break up the reps early to avoid going to failure. The carry is going to feel a little different after all that squatting and pressing. Remember to breathe and just dig deep, especially in rounds 4 and 5.

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

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

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

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

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

CUSTOMIZATIONS
Sandbag on one shoulder, switch shoulders half way through the reps
Adjust reps to fit suggested movement time window

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

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

CUSTOMIZATIONS
Suitcase Carry March
Low Suitcase Carry Step Ups

MAMA MODIFICATIONS

Overhead Press

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

DB/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.

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.

210925_Demo.mp4

210925_Prog.mp4

210925_Cust.mp4

Reps vary slightly today!!

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

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, PIGEON STRETCH
POST: SCIATICA/PIRIFORMIS, COOL DOWN FLOW

---

PROGRAM A

PROGRAM A

WARM UP
RUNNING WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

3 Rounds

200 Meter Run
12 Dumbbell Step Ups, Right
12 DB Single Side Bent Over Rows, Right*
200 Meter Run
12 Dumbbell Step Ups, Left
12 DB Single Side Bent Over Rows, Left*

Rest 1 Minute between Rounds

*You'll hold a dumbbell in each hand but ONLY row with the arm that's noted

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

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

Score: Total Time (Including Rest)

Goal: 14-18 Minutes

COACHES NOTES
Choose a weight and height on the step ups that allows you to get those 12 reps done in 45 seconds or less. You're doing those on one leg at a time so you can keep your foot planted on top of the box until the set is done. Pay close attention to the bent over row technique as it's a little different today. Choose a weight that allows you to do those reps in 1-2 sets with good form the entire time! If your first round takes longer than 5 minutes - shorten the run(s) and/or customize the step ups or rows to move a bit faster!

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

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

DUMBBELL WEIGHTED STEP UP
Hold a dumbbell in each hand. Choose a height that allows you to really drive through the stepping foot and keep your chest up as you stand. Place your WHOLE foot on your step (box, bench whatever). Don't allow your knee to cave in. Drive out of your heel and stand all of the way up.

CUSTOMIZATIONS
Lower stepping height
Unweighted Step Ups
Dumbbell Lunges

SINGLE SIDE BENT OVER ROW
Set up by deadlifting the dumbbells to just below the knee. From here, keeping the torso position set and the chest lifted - pull the working elbow back and bring the dumbbell to just below the chest. Do not allow your working shoulder to shrug. Keep it drawn down and away from the ear. Keep the belly tight. Avoid rotating through the torso. Bring the dumbbell back to just below the knee with the arm straight at the bottom. No kipping or pulling your CHEST down! The opposite arm should stay locked out, holding the dumbbell in place. Repeat until all 12 reps are done on that arm.

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

PROGRAM B

PROGRAM B

WARM UP
RUNNING WARM UP
GENERAL BARBELL WARM UP

WORKOUT

3 Rounds

200 Meter Run
12 Back Rack Step Ups, Right
9 Bent Over Rows
200 Meter Run
12 Back Rack Step Ups, Left
9 Bent Over Rows

Rest 1 Minute between Rounds

*Can mix and match equipment for the rows/step ups if you want!

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

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

Score: Total Time (Including Rest)

Goal: 14-18 Minutes

COACHES NOTES
Choose a weight and height on the step ups that allows you to get those 12 reps done in 45 seconds or less. You're doing those on one leg at a time so you can keep your foot planted on top of the box until the set is done. Choose a weight that allows you to do those bent over row reps in 1-2 sets with good form the entire time! If your first round takes longer than 5 minutes - shorten the run(s) and/or customize the step ups or rows to move a bit faster!

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

BACK RACK STEP UP
Start with the barbell on your back. Choose a height that allows you to really drive through the stepping foot and keep your chest up as you stand. Place your WHOLE foot on the box. Make sure you drive through the heel and stand all the way up - don't allow your knee to cave in as you stand.

CUSTOMIZATIONS
Lower stepping height
Back Rack Lunges
Unweighted Step Ups

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

CUSTOMIZATIONS
Lighter Weight
Plate Bent Over Row

PROGRAM C

PROGRAM C

WARM UP
RUNNING WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

3 Rounds

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

12 Dumbbell Step Ups, Right
12 DB Single Side Bent Over Rows, Right*

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

12 Dumbbell Step Ups, Left
12 DB Single Side Bent Over Rows, Left*

Rest 1 Minute between Rounds

*You'll hold a dumbbell in each hand but ONLY row with the arm that's noted

**Can mix and match equipment for the rows/step ups if you want!

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

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

Score: Total Time (Including Rest)

Goal: 14-18 Minutes

COACHES NOTES
Choose a weight and height on the step ups that allows you to get those 12 reps done in 45 seconds or less. You're doing those on one leg at a time so you can keep your foot planted on top of the box until the set is done. Pay close attention to the bent over row technique as it's a little different today. Choose a weight that allows you to do those reps in 1-2 sets with good form the entire time! If your first round takes longer than 5 minutes - shorten the row/bike(s) and/or customize the step ups or rows to move a bit faster!

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

CUSTOMIZATIONS
Reduce calories
Shorten distance

DUMBBELL WEIGHTED STEP UP
Hold a dumbbell in each hand. Choose a height that allows you to really drive through the stepping foot and keep your chest up as you stand. Place your WHOLE foot on your step (box, bench whatever). Don't allow your knee to cave in. Drive out of your heel and stand all of the way up.

CUSTOMIZATIONS
Lower stepping height
Unweighted Step Ups
Dumbbell Lunges

SINGLE SIDE BENT OVER ROW
Set up by deadlifting the dumbbells to just below the knee. From here, keeping the torso position set and the chest lifted - pull the working elbow back and bring the dumbbell to just below the chest. Do not allow your working shoulder to shrug. Keep it drawn down and away from the ear. Keep the belly tight. Avoid rotating through the torso. Bring the dumbbell back to just below the knee with the arm straight at the bottom. No kipping or pulling your CHEST down! The opposite arm should stay locked out, holding the dumbbell in place. Repeat until all 12 reps are done on that arm.

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

TEAM VERSION

TEAM VERSION

WARM UP
RUNNING WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

In Teams of Two

3 Rounds

200 Meter Run - TOGETHER
30 Dumbbell Step Ups, Right
30 DB Single Side Bent Over Rows, Right*
200 Meter Run - TOGETHER
30 Dumbbell Step Ups, Left
30 DB Single Side Bent Over Rows, Left

No rest between rounds!

Runs are completed together. For the step ups and bent over rows, one partner works at a time while the other rests. Split up the work however.

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

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

Score: Total Time

Goal: 20-27 Minutes

COACHES NOTES
Choose a weight and height on the step ups that allows you and your partner to get 15-20 reps in a minute. You're doing those on one leg at a time so you can keep your foot planted on top of the box until your set is done. Pay close attention to the bent over row technique as it's a little different today. Choose a weight that allows you to do those reps in sets of 8-12 reps with good form the entire time! If your first round takes longer than 9 minutes - shorten the run(s) and/or customize the step ups or rows to move a bit faster!

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

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

DUMBBELL WEIGHTED STEP UP
Hold a dumbbell in each hand. Choose a height that allows you to really drive through the stepping foot and keep your chest up as you stand. Place your WHOLE foot on your step (box, bench whatever). Don't allow your knee to cave in. Drive out of your heel and stand all of the way up. Alternate feet with each step at the bottom. So a set of 10 ends up being 5 per side.

CUSTOMIZATIONS
Lower stepping height
Unweighted Step Ups
Dumbbell Lunges

SINGLE SIDE BENT OVER ROW
Set up by deadlifting the dumbbells to just below the knee. From here, keeping the torso position set and the chest lifted - pull the working elbow back and bring the dumbbell to just below the chest. Do not allow your working shoulder to shrug. Keep it drawn down and away from the ear. Keep the belly tight. Avoid rotating through the torso. Bring the dumbbell back to just below the knee with the arm straight at the bottom. No kipping or pulling your CHEST down! The opposite arm should stay locked out, holding the dumbbell in place.

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

MAMA MODIFICATIONS

Run/Jog

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

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

DB Step Ups

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

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

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

---

WARM UP
LOWER BODY DUMBBELL WARM UP

WORKOUT

Part 1

Every 2 Minutes for 10 Minutes

10 Single Leg Dumbbell Deadlifts, Right
10 Single Leg Dumbbell Deadlifts, Left

Rest 1-2 Minutes before Part 2

Suggested Weights
Men: 35-55# DBs/KBs
Women: 20-35# DBs/KBs

Log Weight Used

COACHES NOTES
So when the clock starts, you'll perform 10 single leg deadlifts on your right leg and then 10 single leg deadlifts on your left leg. Rest any time remaining in the 2-minute window. When 2:00 hits, do another set of 10 and 10. Continue that pattern until 10 minutes are up.

Make sure that you are keeping your shoulders and upper back ACTIVE during the deadlifts. If the weights start to drift forward because you're allowing them to, you're more likely to be knocked off balance or fall into a poor posture.

SINGLE LEG DUMBBELL DEADLIFT
Hold a dumbbell in each hand. Shift your weight into one foot and raise the other foot off the floor behind you.

Fight not to twist. Allow a slight bend in the knee as you hinge forward at the hip and touch one head of the dumbbells to the floor. Keep the back flat and belly tight and squeeze the butt to stand up. You can always modify to a single dumbbell or even regular deadlifts if you need to.

Part 2

Every 2 Minutes for 10 Minutes

15 Side Elbow Plank Leg Lifts, Right
15 Side Elbow Plank Leg Lifts, Left

Customize with:
20 Sec Side Elbow Plank + 15 Side Lying Leg Lifts, R
20 Sec Side Elbow Plank + 15 Side Lying Leg Lifts, L

No score for this one! Just get the work done within each 2-minute window!

COACHES NOTES
Just like with the single leg deadlifts, you'll complete 15 reps on BOTH sides within the 2 minutes and then rest any time remaining.

You ARE NOT expected to do the side plank leg lifts without support! Touch your free hand to the floor in front of you or do them in front of a wall or something so you have something to help you balance.

As listed - you can customize this one by breaking up the side elbow plank and the leg lifts. Hold for 20 seconds on your right side, drop your hips/legs down and knock out 15 leg lifts. Then switch and do the same on the other side.

SIDE ELBOW PLANK LEG LIFT
Start lying on one side with your torso propped up with your elbow. Your legs should be straight and stacked one above the other. From here, lift the top leg up to 45-degree without letting your upper hip rotate back - that way your outer butt muscles are doing the work! Keep your hips squared straight ahead even if that means you can't lift your leg as high! From there, lower your leg back down to start the next rep.

MAMA MODIFICATIONS

Single Leg Deadlift

This can be such a great movement for mamas! Focus on good posture, breathing mechanics, and midline stability. If you're pregnant and balance is a struggle because of changes in center or gravity, feel free to sub Sumo Deadlifts or Split Stance Deadlifts.

Side Plank Leg Lifts

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

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

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

---

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

5 Rounds

200m Burden Run
20 Side to Side Push Press
100m Bear Hug Carry
20 Sandbag Slams

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

Score: Total Time

Goal: 23-30 minutes

COACHES NOTES
Each round should take 4:30-6:00. That breaks down to 1:30-2:00 for the burden run, :40-1:00 for the push presses, :40-1:00 for the bear hug carry, and 1:30-2:00 for the slams, which are from the shoulder. If you can't run or carry due to space or weather, customize with a march or low step ups.

BURDEN RUN
Clean and jerk the sandbag onto your back rack so it's on your shoulders with your hands holding it on both sides.

As you run, keep your chest up and eyes forward. Take smaller steps to reduce the impact on your knees and back.

CUSTOMIZATIONS
Shorten distance to fit time window
Back Rack Low Step Ups (4-8" Step)

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

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

CUSTOMIZATIONS
Regular Push Press
Adjust reps to fit movement goal window

SANDBAG BEAR HUG CARRY
Hold the bag against your chest with your arms wrapped around the bag. Keep your belly tight as you walk. Avoid leaning back, stand up tall. Draw your elbows back alongside your ribcage to keep the bag close to your body.

CUSTOMIZATIONS
Shorten distance to fit time window
Bear Hug March/Low Step Ups (4-8" Step)

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

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

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

CUSTOMIZATIONS
Adjust reps to fit the time window
Sandbag Power Clean

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

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

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

---

WARM UP
GENERAL BARBELL WARM UP

WORKOUT

5 Sets of 10 Reps (5 Reps Per Side)

Back Rack Split Squat

Rest 2-3 Minutes between sets.

COACHES NOTES
For these back rack split squats you will do all 5 on one side and then all 5 on the other. You will get into a lunge position and stay there for 5 reps - then step in and switch sides!

Do a few warm up sets to determine a good starting weight for yourself. Do not count any warm up sets toward the 5 working sets. You can build across the five sets or stay at the same weight but all working sets should be heavy!

BACK RACK SPLIT SQUAT
Start with the bar on your back. Once in the lunge position you will go down and touch the back knee to the ground while keeping the front heel on the ground. Drive out of the front heel, but keep your weight balanced on both feet to stand. Make sure that your feet are not like on a tight rope but are about hip/shoulder width apart (side to side) too. Try not to let the chest come forward as you lunge. Keep the chest up and belly tight. Do all 5 on one side then switch feet without re-racking or dropping the bar.

5-5-3-3-1-1-1

Shoulder Press

Rest 2 minutes between sets

Score is heaviest single

**So you perform 2 sets of 5, 2 sets of 3, and 3 single reps

COACHES NOTES
For this you'll perform 2 sets of 5 reps, then 2 sets of 3 reps, then 3 single reps - resting 2 minutes between each set. The goal is to go heavier with each set. It helps if you have a weight you're shooting to hit on the third single and then work backwards from there in 5-10# increments to have an idea of where to start.

MOVEMENT DESCRIPTION
The shoulder press is a press overhead without using the legs or hips to assist the upper body. You will squeeze the cheeks, pull the ribcage down and in, bar is on the shoulders with the elbows slightly in front. Move the face back and press the bar straight up.

Once the bar has cleared the head/face you can bring the head back to neutral and continue pressing the bar UP! Lock out completely and pull the bar back over the middle of the body.

When lowering the bar back down - if you need to you may absorb with the knees. Just no assist from that dip to help the next 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!

---

WARM UP
GYMNASTICS PULL WARM UP
GYMNASTICS PRESS WARM UP

WORKOUT

Part 1

EMOM x 7 min
(Every Minute on the Minute for 7 minutes)

10-sec Active Hang
5 Scap Pull Ups
5 Kip Swings

COACHES NOTES
If you complete all the work within the minute, count that as a round toward your score. Max is 7.

MOVEMENT DESCRIPTIONS
For the Active Bar Hang, begin hanging from the pull-up bar, with a shoulder width grip (hands will be shoulder width apart). Engage the lats by pulling the shoulders down. There should be sizable space between the tops of your shoulders and your ears. Tighten the core by pulling your belly button into your spine. This will help flatten out the lower back, setting you in a hollowed position. Squeeze the glutes and round the hips under to further engage the core. Keep your legs as tight as possible by squeezing the quads, and pointing your toes.

For the Scap Pull Ups, begin in a dead hang on the bar, with your hands shoulder width apart. Engage the lats by "pulling down on the bar", creating as much space as possible between your shoulders and ears. Hold for two seconds. Lower back down into your dead hang position.

For the Kip Swings, begin in a dead hang on the bar, with your hands shoulder width apart. Engage the lats by "pulling down on the bar", creating as much space as possible between your shoulders and ears. With your legs long and toes pointed, pull against the bar as you swing your feet back. Once your head and chest are forward, press into the bar as you swing your feet forward. Pull on the bar again once your torso is behind the bar. Note: Smaller and tighter positions are better than larger, out of control positions! Make sure you are fully engaged.

Part 2

Max Effort Handstand Hold

COACHES NOTES
Log your reps as however many seconds you held for. That may mean converting minutes to seconds (Total # of Full Minutes Completed x 60 + Any Additional Seconds - So if I held for 2:13, it's 2 x 60 = 120, + 13 = 133 seconds)

Handstand hold can be against the wall or free standing. If you are just getting comfortable with inversions, try going into a pike hold with your feet up on a box.

HANDSTAND HOLD
Stack your hips as directly over your shoulders as you possibly can. Be sure to keep your quads and butt squeezed tight. Imagine you're tucking your ribcage into your belly button. Continuously press your hands into the floor, driving your shoulders into your ears. Keep your chin tucked and head neutral.

Part 3

4 Rounds FOR QUALITY

15 Kipping Pull Ups
30-sec L-Sit (or V-Sit)
0.5x Time of Max Effort Handstand Hold

Rest 1 minute between Rounds

COACHES NOTES
The goal for these kipping pull ups is to improve your stamina so, ideally, they should be done in no more than 2 sets. If you would need to break these 15 up more than twice, consider reducing the total # of reps to something you CAN do in two sets. (For instance, if you know you could do two sets of 5 but that would be your limit, reduce to 10 reps). If you can only do 1-2 reps at a time, your goal today should be to squeeze out a rep or two more. Do this 3-4 times before moving onto the next movement.

If you choose to do the V-Sit, it's the same idea as the L-Sit except you'll be seated on the ground with a kettlebell or dumbbell in front of you. You'll extend your legs up over the weight, working hard to sit up tall and keep your spine long.

For the handstand hold, you'll cut your max effort hold in half and complete that time at the end of each round. So if your max effort hold is 2:30, you'll hold for 1:15 each round. You can accumulate that time if you need to. All the same points of performance apply.

MOVEMENT DESCRIPTIONS
For the L-Sit, set up parallettes, stacks of plates, boxes, or chairs just outside of hip-width apart. Stand inside of your supports and place your hands onto them. Pressing into the supports to create space between your shoulders and ears, lift your feet from the ground and reach your legs out in front of you. Ideally, you'll lock your knees out, squeezing your quads tight and pointing your toes. You can bend at the knees and/or tuck them closer to your belly to make this more accessible.

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!

---

WARM UP
PULL UP WARM UP
UPPER BODY BARBELL WARM UP

WORKOUT

Part 1

3-5 Rounds
Max Strict Chin Ups
Max Banded Chin Ups

Rest 3 Min Between Rounds

Score is total Strict Chin Up reps!

COACHES NOTES
If you are unable to do strict chin ups - no problem. Customize with 5 Sets of 7 jump and slow lower chin ups.

Even if you can only get like 2-3 strict chin ups per round. Still do that part.

Choose a band that helps, but not TOO much. We don't want you getting more than like 10-12 more reps with the band each time.

If you don't have a band you can do the strict chin ups and then a set of kipping regular pull ups OR you can do rows to failure.

Part 2

3-5 Rounds
Max Strict Dips
Max Skull Crushers

Rest 3 Min between rounds

Score is total Strict Dip reps!

COACHES NOTES
You can do the dips on a stationary dip station or on the rings. If you have neither you can try setting up 2 boxes, chairs, your counter tops -whatever.

If you are unable to do any strict dips. You may sub 5 rounds of 7 jump and slow lower, followed by the max skull crushers.

Choose a weight for the skull crushers that won't allow you to get more than 10-15 reps after the dips. So light, but not insanely light.

For the dips, make sure you get the shoulder below the elbow at the bottom and complete lockout at the top!

Part 3

Tabata Strict Press
(RESTING WITH BAR LOCKED OUT OVERHEAD!!)

4 Minutes of
20 Seconds ON
10 Seconds OFF

Barbell Strict Press

Score is total reps.

For the 10 Second OFF portion hold the bar locked out overhead!

COACHES NOTES
Do this with an EMPTY bar! If you don't have a barbell you may use dumbbells but go SUPER light.

Bar starts on the shoulder. When the clock starts you do as many reps strict press (no help from the legs) as possible.

When the clock hits 20 seconds you will "rest" in the lockout position at the top.

Repeat this 8 times or for a total of 4 min.

For each rep you must touch the shoulder at the bottom and get completely locked out with the bar over your head at the top!

Keep the ribs down and fight the urge to overarch!