SUNS OUT GUNS OUT | WEEK 42 | 10/10/2021
 

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
SHOULDER WARM UP

WORKOUT

Part 1

5 Sets


2 Push Press Every 15 Seconds for 1 Min.
Resting position is Bar/Dumbbells Locked Out Overhead.

Rest 2 Min Between Sets

COACHES NOTES
So it will start with 2 push press - then rest overhead until 0:15. Then another 2 Push Press - rest overhead until 0:30. 2 Push Press - rest with bar overhead until 0:45. 2 Push Press - hold bar overhead until the 1:00

Rest 2 Minutes.

Your press is going to be super fatigued! Use that strong leg drive to get the bar overhead. Do not let go of the belly during the overhead hold. Keep the rib cage down!

Start light and add weight each set if possible.

PUSH PRESS
Start with the DBs/bar on your shoulders and elbows high. Feet hip to shoulder width apart. Chest up, belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the bar pops up off the shoulders, press straight up to lock out.

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


Part 2

3 Sets


Max Dips

Rest as needed between sets.

COACHES NOTES
Dips may be ring, stationary, or bench - but should be strict. Use a band to assist if necessary but no kipping.

Make sure to get the shoulder below the elbow at the bottom and completely lock the elbows at the top.

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


Part 3

3 Sets


10 Arnold Press

Rest as needed between sets

COACHES NOTES
Dumbbells will start at the shoulder with the wrists facing your shoulders. You will press out as you rotate the wrist forward to lockout.

Keep the rib cage down and control the movement.

Finish each rep with the bicep by the ears!


Part 4

4 Sets


12 Dumbbell Tricep Extension
(Seated or Standing)

Rest as needed between sets.

COACHES NOTES
Hold a single dumbbell behind the head. Hold it by the head of the dumbbell. Keep the biceps by the ears, belly tight as you lock the elbows. Control the lower back down.

 
OLY | WEEK 42 | 10/10/2021
 

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

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


WARM UP
SHOULDER WARM UP
SQUAT WARM UP

WORKOUT

Snatch Balance

7 Sets of 1

COACHES NOTES
Work up to a moderate-heavy weight in the warm-up then stick with that weight for all 7 sets! If it's feeling good, maybe make one jump in weight after set 3 or 4.

SNATCH BALANCE
Have the bar on your back with a wide grip. Perform a dip similar to a push press dip. Keep the chest up and heels down as you dip. From that dip you will drive the power from your legs into the bar as you press yourself DOWN.

You will receive in a solid overhead squat. Feet will have moved out into squat stance. Heels down, knees out, chest up, belly tight. Arms should be completely locked with the barbell over the middle of the body and armpits forward (as much as possible).

Stand all of the way up to finish. This movement is designed to help you train the push under quick in the snatch. Start super light and add weight when and if you feel solid and are hitting all of the right positions.


Overhead Squat

7 Sets of 2

COACHES NOTES
Work up to a moderate-heavy weight in the warm-up then stick with that weight for all 7 sets! If it's feeling good, maybe make one jump in weight after set 3 or 4.

You may get the bar over your head however you need. Push Press, Push Jerk, or Split Jerk from the back with a wide grip.

OVERHEAD SQUAT
Get the feet into your squat stance and start the movement by setting your midline. Belly tight chest up, pressing into the bar with armpits forward.

Then reach your butt back and down as your knees go OUT. Keep the heels down! Pull the bar back to keep it over the middle of your foot as you go down.

At the bottom again you will want to be in a solid overhead squat position, with the butt lower than the knees!


Snatch Grip Push Press

3 Sets of 8-10 Reps

COACHES NOTES
Use a light weight and pause for a second at the top of each rep. Focus on keeping the ribs down and armpits forward!

SNATCH GRIP PUSH PRESS
You will be performing the push press from behind the head with a wide, snatch grip. Please make sure you absorb the lower each time by bending the knees and that the head is out of the way on the way up each time.

For the push press you will perform a slight dip keeping your heels on the ground and chest up. Shoulder stays over the hips - avoid dipping the chest forward. Stand fast and squeeze the quads and the cheeks. Use the momentum from that strong lower body drive to initiate the press. Press to a full lockout with the bar over head, belly tight.

 
ENDURANCE | WEEK 42 | 10/10/2021
 

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:

Part 1: 5 Minutes Max Distance

Rest 5 Min

Part 2: 5 Rounds of 1 Min ON / 1 Min OFF for Max Distance

Rest 5 Min

Part 3: 10 Rounds of 30 Sec ON / 30 Sec OFF for Max Distance

Rest 5 Min

Part 4: 20 Rounds of 15 Sec ON / 15 Sec OFF for Max Distance

Goal: Go hard on each interval. They are all different and you get significant rest.

Score: TOTAL distance added from all four parts - but note distance for each part in comments.

COACHES NOTES
Each interval is meant to be pretty all out. See which one you excel in the most.

REST means REST. This is not a jog or a walk. Nothing that happens during the REST can count toward your total distance.

ROW VERSION

Row Version:

Part 1: 5 Minutes Max Distance

Rest 5 Min

Part 2: 5 Rounds of 1 Min ON / 1 Min OFF for Max Distance

Rest 5 Min

Part 3: 10 Rounds of 30 Sec ON / 30 Sec OFF for Max Distance

Rest 5 Min

Part 4: 20 Rounds of 15 Sec ON / 15 Sec OFF for Max Distance

Goal: Go hard on each interval. They are all different and you get significant rest.

Score: TOTAL distance added from all four parts - but note distance for each part in comments.

COACHES NOTES
Each interval is meant to be pretty all out. See which one you excel in the most.

REST means REST. This is not a slow row or recovery row. Nothing that happens during the REST can count toward your total distance.

BIKE VERSION

Bike Version:

Part 1: 5 Minutes Max Calories

Rest 5 Min

Part 2: 5 Rounds of 1 Min ON / 1 Min OFF for Max Calories

Rest 5 Min

Part 3: 10 Rounds of 30 Sec ON / 30 Sec OFF for Max Calories

Rest 5 Min

Part 4: 20 Rounds of 15 Sec ON / 15 Sec OFF for Max Calories

Goal: Go hard on each interval. They are all different and you get significant rest.

Score: TOTAL calories added from all four parts - but note calories for each part in comments

COACHES NOTES
Each interval is meant to be pretty all out. See which one you excel in the most.

REST means REST. This is not a slow cycle or recovery pace. Nothing that happens during the REST can count toward your total calories.

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:

Part 1: 5 Minutes @ Hard Pace

Rest 5 Min

Part 2: 5 Rounds of 1 Min ON / 1 Min OFF @ Hard Pace

Rest 5 Min

Part 3: 10 Rounds of 30 Sec ON / 30 Sec OFF @ Hard Pace

Rest 5 Min

Part 4: 20 Rounds of 15 Sec ON / 15 Sec OFF @ Hard Pace

Goal: Go hard on each interval. They are all different and you get significant rest.

COACHES NOTES
This one is for those of you who might not have a way to measure total distance but still want to get some running in OR if you have a different piece of equipment you want to use to get this done.

Each interval is meant to be pretty all out. See which one you excel in the most.

REST means REST. This is not a jog or a walk or pedal.

 
MONDAY 10/04/2021

Welcome to Round 2 of the 2021 Vault! This workout was programmed on 04/05/2021 in Round 1!

This is the workout of the day for Monday - but also the FOURTEENTH workout in the Street Parking Vault Challenge! Perform ANY VERSION (including SHIFT) of this workout and record your score before 2pm PST on Thursday - October 7 to receive credit towards the Vault!

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

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

PRE(best before main workout): POWER
  POST(best after the main workout): SOGO
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, SPINE STRENGTHENING
POST: COOL DOWN FLOW, SPINE HEALTH WITH A TWIST


PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

2021 VAULT: DUMBBELL CIRCE

3 Sets

Each Set is 3 Rounds of:


12 DB Deadlifts
9 DB Hang Power Cleans
6 DB Facing Burpees

Once you Complete 3 Rounds (of the 12-9-6):

Rest 2 Min

Repeat for 2 more Sets.

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

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

Score: Total Time Including Rest

Goal: 13-17 Min

COACHES NOTES
Choose a weight that you can complete 12 deadlifts with unbroken and 9 hang power cleans with unbroken - but not consecutively. We recommend breaking at the 11th deadlift rep then using the 12th deadlift rep to get you set up for the 1st hang power clean rep. You should be able to execute this strategy for at least the first round of each set, if not for the first two sets entirely. Choose a burpee variation that allows you to get the 6 reps done in 30 seconds or less.

Be mindful of your grip - if you feel your forearms starting to stiffen, take a break, shake it out, and then get back to it. Do your best to breathe intentionally as these movements will spike your heart rate quickly.

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!

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

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

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

DB FACING BURPEE
You will face your dumbbells. Get your chest and thighs to the ground by either jumping or stepping back. Jump or step the feet back in. Jump over your dumbbells. Turn around and repeat!

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

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP

WORKOUT

2021 VAULT: BARBELL CIRCE

3 Sets

Each Set is 3 Rounds of:


12 Deadlifts
9 Hang Power Cleans
6 Bar Facing Burpees

Once you Complete this set (3 Rounds of the 12-9-6):

Rest 2 Min

Repeat for 2 more Sets.

Suggested Weight
Men: 95#
Women: 65#

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

Score: Total Time Including Rest

Goal: 13-17 Min

COACHES NOTES
Choose a weight that you can complete 12 deadlifts with unbroken and 9 hang power cleans with unbroken - but not consecutively. We recommend breaking at the 11th deadlift rep then using the 12th deadlift rep to get you set up for the 1st hang power clean rep. You should be able to execute this strategy for at least the first round of each set, if not for the first two sets entirely. Choose a burpee variation that allows you to get the 6 reps done in 30 seconds or less.

Be mindful of your grip - if you feel your forearms starting to stiffen, take a break, shake it out, and then get back to it. Do your best to breathe intentionally as these movements will spike your heart rate quickly.

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.

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

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

BARBELL FACING BURPEE
You will face your barbell. Get your chest and thighs to the ground by either jumping or stepping back. Jump or step the feet back in. Jump over your barbell. Turn around and repeat!

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

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

2021 VAULT: SANDBAG CIRCE

3 Sets

Each Set is 3 Rounds of:


12 Sandbag Deadlifts
9 Sandbag Hang Power Cleans
6 Sandbag Facing Burpees

Once you Complete 3 Rounds (of the 12-9-6):

Rest 2 Min

Repeat for 2 more Sets.

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

Score: Total Time Including Rest

Goal: 13-17 Min

COACHES NOTES
The set of 12 deadlifts and the set of 9 hang power cleans should be done unbroken - but not consecutively. We recommend breaking at the 11th deadlift rep then using the 12th deadlift rep to get you set up for the 1st hang power clean rep. You should be able to execute this strategy for at least the first round of each set, if not for the first two sets entirely. If with the weight of your sandbag you are unable to do the reps unbroken, consider reducing the deadlift reps to 9 and the hang power clean reps to 6. Choose a burpee variation that allows you to get the 6 reps done in 30 seconds or less.

Be mindful of your grip - if you feel your forearms starting to stiffen, take a break, shake it out, and then get back to it. Do your best to breathe intentionally as these movements will spike your heart rate quickly.

SANDBAG DEADLIFT
Start with the bag on the ground. The feet are under the hips. Heels are down. Hips and knees are bent. Arms are straight. Chest is up. Belly tight. Back flat! To lift the sandbag drive the heels into the ground and lift the chest. Keep the arms straight as you pull the sandbag in close to the body. Keep the arms long and straight, chest up and belly tight. Stand all the way up at the top.

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

SANDBAG HANG POWER CLEAN
Deadlift the sandbag to the "hang" position at the hips with straight arms. The feet are under the hips. Bend the knees, keep the heels down, and hinge slightly at the hips.

Keep the arms straight and the sandbag close to the body. Stand up hard and fast. Shrug the shoulders. Pull the elbows high and outside to keep the sandbag close as you pull yourself down under it. Shoot the elbows around and through FAST to allow the sandbag to land on the biceps with the elbows high. Catch in a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the sandbag back to the hips for the next rep.

SANDBAG FACING BURPEE
You will face your sandbag. Get your chest and thighs to the ground by either jumping or stepping back. Jump or step the feet back in. Jump over your sandbag. Turn around and repeat!

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

MAMA MODIFICATIONS

KB/DB Deadlift

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

Power Clean

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

Hang Clean

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

Burpee

Pay attention to how you're able to manage the pressure along your abdominal wall and on your pelvic floor as you hop back or hop forward. In addition to the extra impact from jumping, the plank position can create a lot of demand for your core and pelvic floor. 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

TUESDAY 10/05/202

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, COUCH STRETCH
POST: GENTLE LOWER BODY RECOVERY, CHEST OPENER


PROGRAM A

PROGRAM A

WARM UP
LOWER BODY DUMBBELL WARM UP
PULL UP WARM UP

WORKOUT

Every 2 Min for 12 Minutes (6 Total Rounds)

10 Pull Ups
10 Box Jump Overs
Max Reps Dumbbell Squats

**Strict Pull Up Option: 5-7 Strict Pull Ups Each Round

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

Extra Challenge
Men: 50# DBs / 22-24" Box / Increase Pull Up + Box Jump Over Reps to 15
Women: 35# DBs / 18-20" Box / Increase Pull Up + Box Jump Over Reps to 15

Score: Total Dumbbell Squat Reps ONLY

Goal: 60-90 Reps

COACHES NOTES
Set yourself up on the pull ups and box jump overs so you have at least 30-45 seconds for squats each time. That means a version of pull up that you can knock out in 1-2 sets and a box jump over height that allows you to get 10 reps in 30-40 seconds. To hit the goal, you'll need to get 10-15 squats in each round. Choose a weight that you can go unbroken in that window.

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

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

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

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

PROGRAM B

PROGRAM B

WARM UP
LOWER BODY BARBELL WARM UP
PULL UP WARM UP

WORKOUT

Every 2 Min for 12 Minutes (6 Total Rounds)

10 Pull Ups
10 Box Jump Overs
Max Reps Front Squats

**Strict Pull Up Option: 5-7 Strict Pull Ups Each Round

Suggested Weight
Men: 95-115# / 20-24" Box
Women: 65-75# / 16-20" Box

Extra Challenge
Men: 135#+ / 22-24" Box / Increase Pull Up + Box Jump Over Reps to 15
Women: 85#+/ 18-20" Box / Increase Pull Up + Box Jump Over Reps to 15

Score: Total Front Squat Reps ONLY

Goal: 60-90 Reps

COACHES NOTES
Set yourself up on the pull ups and box jump overs so you have at least 30-45 seconds for squats each time. That means a version of pull up that you can knock out in 1-2 sets and a box jump over height that allows you to get 10 reps in 30-40 seconds. To hit the goal, you'll need to get 10-15 squats in each round. Choose a weight that you can go unbroken in that window.

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

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

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

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

PROGRAM C

PROGRAM C

WARM UP
SANDBAG LOWER BODY WARM UP
PULL UP WARM UP

WORKOUT

Goal Reps for Sandbag Version is a bit higher than dumbbell/barbell.

Every 2 Min for 12 Minutes (6 Total Rounds)

10 Pull Ups
10 Box Jump Overs
Max Reps Sandbag Front Squats

**Strict Pull Up Option: 5-7 Strict Pull Ups Each Round

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

Extra Challenge Men/Women: Increase Pull Up + Box Jump Over Reps to 15

Score: Total Sandbag Front Squat Reps ONLY

Goal: 70-100 Reps

COACHES NOTES
Set yourself up on the pull ups and box jump overs so you have at least 30-45 seconds for squats each time. That means a version of pull up that you can knock out in 1-2 sets and a box jump over height that allows you to get 10 reps in 30-40 seconds. To hit the goal, you'll need to get 12-17 squats in each round. These should be unbroken most, if not all the way.

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

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

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

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

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.

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.

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.

WEDNESDAY 10/06/2021

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): ENDURANCE

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


PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP
RUNNING WARM UP

WORKOUT

4 Rounds

16 Alternating Dumbbell Step Ups
Run 200 Meters
16 Shoulder to Overhead
Run 200 Meters

Rest 1 Minute between Rounds

**Could also do this version with your sandbag

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

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

Score 1: Fastest Round
Score 2: Slowest Round

Goal Range: 3:00-4:30

COACHES NOTES
You've got 2 scores today, the fastest and the slowest round. The goal here would be to go at a pace that is uncomfortable enough that you can't maintain it for all 4 rounds but not quite FULL send. The times should fall off as the workout progresses but all rounds should be within the goal range. Choose a weight that you can go unbroken on both dumbbell movements most if not all the way. You may want to break up the shoulder to overheads earlier than you think you need to, as the shoulders will fatigue quickly!

WEIGHTED STEP UP
You can hold the dumbbells at your waist or on your shoulders. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. Stand up all the way at the top of the box and make sure both feet are planted. 16 Reps is 8 per leg, alternating.

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

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

CUSTOMIZATIONS
DB Lunges
Unweighted Step Ups

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

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

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

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

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

CUSTOMIZATION
Go lighter

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP
RUNNING WARM UP

WORKOUT

4 Rounds

16 Alternating Dumbbell Step Ups
Run 200 Meters
16 Shoulder to Overhead
Run 200 Meters

Rest 1 Minute between Rounds

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

Extra Challenge
Men: 50# DBs (Step Ups) / 115# Barbell
Women: 35# DBs (Step Ups) / 75# Barbell

Score 1: Fastest Round
Score 2: Slowest Round

Goal Range: 3:00-4:30

COACHES NOTES
You've got 2 scores today, the fastest and the slowest round. The goal here would be to go at a pace that is uncomfortable enough that you can't maintain it for all 4 rounds but not quite FULL send. The times should fall off as the workout progresses but all rounds should be within the goal range.

You have the option today to use your dumbbells (or even kettlebells) for the step ups and then use the barbell for the shoulder to overhead movement. You may want to break up the shoulder to overheads earlier than you think you need to, as the shoulders will fatigue quickly! For barbell only, go with back rack step ups.

WEIGHTED STEP UP
You can hold the dumbbells at your waist or on your shoulders. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. Stand up all the way at the top of the box and make sure both feet are planted. 16 Reps is 8 per leg, alternating.

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

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

CUSTOMIZATIONS
DB Lunges
Back Rack Step Ups

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

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

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

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

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

CUSTOMIZATION
Go lighter

PROGRAM C

PROGRAM C

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

4 Rounds

16 Alternating Dumbbell Step Ups

Row 250 Meters
or
Bike 15 Cal (M) / 11 Cal (W)

16 Shoulder to Overhead

Row 250 Meters
or
Bike 15 Cal (M) / 11 Cal (W)

Rest 1 Minute between Rounds

**Could also do this workout with barbell or sandbag.

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

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

Score 1: Fastest Round
Score 2: Slowest Round

Goal Range: 3:00-4:30

COACHES NOTES
You've got 2 scores today, the fastest and the slowest round. The goal here would be to go at a pace that is uncomfortable enough that you can't maintain it for all 4 rounds but not quite FULL send. The times should fall off as the workout progresses but all rounds should be within the goal range.

Choose a weight that you can go unbroken on both dumbbell movements most if not all the way. You may want to break up the shoulder to overheads earlier than you think you need to, as the shoulders will fatigue quickly! Adjust the calories/distance as needed so the bike/row takes a minute or less in the first round.

WEIGHTED STEP UP
You can hold the dumbbells at your waist or on your shoulders. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. Stand up all the way at the top of the box and make sure both feet are planted. 16 Reps is 8 per leg, alternating.

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

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

CUSTOMIZATIONS
DB Lunges
Unweighted Step Ups

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

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

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

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

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

CUSTOMIZATION
Go lighter

MAMA MODIFICATIONS

Weighted Step Ups/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

Shoulder Press

Try to focus on aligning your ribcage over your pelvis throughout the movement. If you find yourself over extending in your back or creating a lot of extra strain on your abdominal wall, sub less weight, Strict Press, Seated Strict Press, or even Front Raises.

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.

THURSDAY 10/07/2021

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, THORACIC SPINE RELEASE
POST: CALVES/ANKLES, HIP FLEXORS & PSOAS STRETCH


PROGRAM A

PROGRAM A

WARM UP
FULL BODY DYNAMIC WARM UP
PULL UP WARM UP

WORKOUT

30 Toes to Bar
60 KB/DB Swings
90 Double Unders/DB Hop Overs
20 Toes to Bar
40 KB/DB Swings
60 Double Unders/DB Hop Overs
10 Toes to Bar
20 KB/DB Swings
30 Double Unders/DB Hop Overs

**If customizing to V-Ups/Alternating V-Ups increase reps per set by 10.

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

Extra Challenge Men/Women: Go Faster!

Score: Total Time

Goal: 10-15 Minutes

COACHES NOTES
We want you to keep moving on this one, so set yourself up to avoid really long breaks. If the 30-60-90 takes more than 8 minutes, definitely customize something so you can pick up the pace a little bit. Choose a variation of toes to bar that allows you to get at least 5 reps at a time. Know that they will be affected by the volume of kettlebell swings, so consider breaking them up earlier than you think you need to but keep the breaks short. You'll want to be able to do at least 10-15 swings at a time. We recommend only going with double unders if you can string together at least 15-20 at a time. If they are going to be really broken up, better to go with hop overs!

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

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

CUSTOMIZATIONS
Knee-Ups
Supine Toe Touches

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

CUSTOMIZATIONS
Eye Level KB/DB Swing
Weighted Sit Ups
Regular Sit Ups

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

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!

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

MAMA MODIFICATIONS

Toes to Bar

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

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.

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.

FRIDAY 10/08/2021

CALLIE WORKOUT!

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: GENTLE LOWER BODY RECOVERY, CHEST OPENER


PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

DUMBBELL CALLIE

19 Minute AMRAP
(As Many Rounds and Reps as Possible in 19 Minutes)


3 DB Wolf Complex Reps*
10 Lateral Burpees Over Dumbbells
9 Inverted/Ring/TRX Rows

*1 DB Wolf Complex Rep = 1 Squat Clean Thruster + 4 1/2 Up 1/2 Shoulder Lunges

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

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

Score: Total Rounds + Additional Reps

Goal: 6-9 Rounds

COACHES NOTES
Happy Belated Birthday Callie Wolf!!!

Make sure you watch the demo video for this one folks!

Take your time on the Wolf Complex, focus on stability throughout your body and remember to breathe! Set yourself up for roughly 3 minute rounds. This workout is not going to come down to the burpees. So, just go with a variation you can find a good rhythm with and get through 10 reps in :40-1:00. Choose a body angle on the rows that you can will have to break up the reps into 2-3 sets.

DUMBBELL WOLF COMPLEX
1 Wolf Complex Rep = 1 Squat Clean Thruster + 4 1/2 Up 1/2 Shoulder Lunges

Set up with the DBs outside the feet. Knees are bent slightly, hips back, chest up and broad, belly tight. With straight arms, stand up hard and fast, like you are jumping. Shrug your shoulders at the top. Once you are fully extended, drop into a full squat as receive the DBs on your shoulders.

Stand up fast out of the front squat so that the DBs pop up off the shoulders at the top. Continue pressing all the way overhead until arms are straight.

Keep one arm locked overhead and lower the other to your shoulder. Make sure your front heel stays down as you lunge. Gently touch your back knee to the floor then stand and bring your feet back in line before lunging with the other leg. Switch arms and do one more lunge per leg.

Modify this to a . You can also switch the lunges to DB step ups if it feels better.

CUSTOMIZATIONS
3x (Power Clean + Thruster + 4 Shoulder Racked Lunges)
3 Squat Clean Thrusters + 12 Weighted Step Ups

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

CUSTOMIZATIONS
Regular Burpees
No Push Up Lateral Burpees

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

CUSTOMIZATIONS
Change body angle/bend the knees
Bent Over Rows

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP

WORKOUT

BARBELL CALLIE

19 Minute AMRAP
(As Many Rounds and Reps as Possible in 19 Minutes)


3 Barbell Wolf Complex Reps*
10 Lateral Burpees Over Barbell
9 Inverted/Ring/TRX Rows

*1 Barbell Wolf Complex Rep = 1 Squat Clean Thruster + 4 Overhead Lunges

Suggested Weight
Men: 75# Barbell
Women: 55# Barbell

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

Score: Total Rounds + Additional Reps

Goal: 6-9 Rounds

COACHES NOTES
Happy Belated Birthday Callie Wolf!!!

Make sure you watch the demo video for this one folks!

Take your time on the Wolf Complex, focus on stability throughout your body and remember to breathe! Set yourself up for roughly 3 minute rounds. This workout is not going to come down to the burpees. So, just go with a variation you can find a good rhythm with and get through 10 reps in :40-1:00. Choose a body angle on the rows that you can will have to break up the reps into 2-3 sets.

BARBELL WOLF COMPLEX
1 Wolf Complex Rep = 1 Squat Clean Thruster + 4 Overhead Lunges

Set up with the bar close to the shins. Grip the bar slightly wider than shoulder width, feet about hip width. Knees are bent slightly, hips back, chest up and broad, belly tight. With straight arms, stand up hard and fast, like you are jumping. Shrug your shoulders at the top. Once you are fully extended, drop into a full squat as you spin your elbows around the bar to receive it on your shoulders.

Again, stand up fast out of the front squat so that the bar pops up off the shoulders at the top. Continue pressing the bar all the way overhead until arms are straight.

Keep the arms locked overhead for the lunges. Step forward or back for the lunge. Just make sure your front heel stays down. Gently touch your back knee to the floor then stand and bring your feet back in line before lunging with the other leg. 4 lunges is 2 per leg.

CUSTOMIZATIONS
3x (Power Clean + Thruster + 4 Front Rack Lunges)
3 Squat Clean Thrusters + 12 Weighted Step Ups


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

CUSTOMIZATIONS
Regular Burpees
No Push Up Lateral Burpees

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

CUSTOMIZATIONS
Change body angle/bend the knees
Bent Over Rows

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

SANDBAG CALLIE

19 Minute AMRAP
(As Many Rounds and Reps as Possible in 19 Minutes)


3 Sandbag Wolf Complex Reps*
10 Lateral Burpees Over Sandbags
9 Inverted/Ring/TRX Rows

*1 Sandbag Wolf Complex Rep = 1 Squat Clean Thruster + 4 Overhead Lunges (modify to front rack lunges if the narrow overhead grip isn't feeling good on the shoulders)

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

Score: Total Rounds + Additional Reps

Goal: 6-9 Rounds

COACHES NOTES
Happy Belated Birthday Callie Wolf!!!

Make sure you watch the demo video for this one folks!

Take your time on the Wolf Complex, focus on stability throughout your body and remember to breathe! Set yourself up for roughly 3 minute rounds. This workout is not going to come down to the burpees. So, just go with a variation you can find a good rhythm with and get through 10 reps in :40-1:00. Choose a body angle on the rows that you can will have to break up the reps into 2-3 sets.

SANDBAG WOLF COMPLEX
1 Wolf Complex Rep = 1 Squat Clean Thruster + 4 Overhead Lunges

Set up with the bag in front of you. Grip the overhand handles, feet about hip width. Knees are bent slightly, hips back, chest up and broad, belly tight. With straight arms, stand up hard and fast, like you are jumping. Shrug your shoulders at the top. Once you are fully extended, drop into a full squat as you spin your elbows around the bag to receive it on your shoulders.

Again, stand up fast out of the front squat so that the bag pops up off the shoulders at the top. Continue pressing the bag all the way overhead until arms are straight.

Keep the arms locked overhead for the lunges. Step forward or back for the lunge. Just make sure your front heel stays down. Gently touch your back knee to the floor then stand and bring your feet back in line before lunging with the other leg. 4 lunges is 2 per leg.

CUSTOMIZATIONS
3x (Power Clean + Thruster + 4 Front Rack Lunges)
3 Squat Clean Thrusters + 12 Weighted Step Ups

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

CUSTOMIZATIONS
Regular Burpees
No Push Up Lateral Burpees

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

CUSTOMIZATIONS
Change body angle/bend the knees
Bent Over Rows

MAMA MODIFICATIONS

Wolf 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 lunge 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. For the lunges, you can always modify to shoulder or front rack or farmer carry hold and if you need to sub a lateral step up that's ok too! If you end up needing to make a lot of modifications to this movement you might want to consider the Shift verion to simplify things a bit more!

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.

Burpee

Pay attention to how you're able to manage the pressure along your abdominal wall and on your pelvic floor as you hop back or hop forward. In addition to the extra impact from jumping, the plank position can create a lot of demand for your core and pelvic floor. 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

SATURDAY 10/09/2021

Reps vary for this workout!

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, PIGEON STRETCH
POST: LOWER BACK RELEASE, HAMSTRINGS


PROGRAM A

PROGRAM A

WARM UP
RUNNING WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

Reps vary for this workout!

Every 4 Minutes for 20 Minutes (5 Total Rounds)

20 Alternating Single Arm DB Snatches
Run 400 Meters

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

Extra Challenge
Men/Women: Every 3:30 for 5 Rounds (Until 17:30)

Score: Slowest Round ONLY!

Goal: 2:40-3:30

COACHES NOTES
Choose a weight on the snatches that allows you to get those reps done in 0:40-1:00. That means an unbroken set or maybe breaking once or twice with minimal rest. Make sure you're taking the time and paying attention to your set up for every snatch. Drop your hips, bend through the knees a bit, and keep your chest lifted. The run shouldn't take up more than 2:30. If it is, consider reducing the distance - especially if it's causing you to have less than 30 seconds of rest each round!

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

CUSTOMIZATIONS
Dumbbell Hang Power Snatches

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

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

PROGRAM B

PROGRAM B

WARM UP
RUNNING WARM UP
SNATCH WARM UP

WORKOUT

Reps vary for this workout!

Every 4 Minutes for 20 Minutes (5 Total Rounds)

14 Power Snatch
Run 400 Meters


**Could also do this version with Sandbag Ground to Overhead!

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

Extra Challenge
Men/Women: Every 3:30 for 5 Rounds (Until 17:30)

Score: Slowest Round ONLY!

Goal: 2:40-3:30

COACHES NOTES
Choose a weight on the snatches that allows you to get those reps done in 0:40-1:00. That means an unbroken set or maybe breaking once or twice with minimal rest. Make sure you're taking the time and paying attention to your set up for every snatch. Drop your hips, bend through the knees a bit, and keep your chest lifted. The run shouldn't take up more than 2:30. If it is, consider reducing the distance - especially if it's causing you to have less than 30 seconds of rest each round!

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
Sandbag Ground to Overhead

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

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

PROGRAM C

PROGRAM C

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

Reps vary for this workout!

Every 4 Minutes for 20 Minutes (5 Total Rounds)

20 Alternating Single Arm DB Snatches

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

**Could also do this version with barbell or sandbag as seen in Program B.

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

Extra Challenge
Men/Women: Every 3:30 for 5 Rounds (Until 17:30)

Score: Slowest Round ONLY!

Goal: 2:40-3:30

COACHES NOTES
Choose a weight on the snatches that allows you to get those reps done in 0:40-1:00. That means an unbroken set or maybe breaking once or twice with minimal rest. Make sure you're taking the time and paying attention to your set up for every snatch. Drop your hips, bend through the knees a bit, and keep your chest lifted. The row/bike shouldn't take up more than 2:30. If it is, consider reducing the calories - especially if it's causing you to have less than 30 seconds of rest each round!

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

CUSTOMIZATIONS
Dumbbell Hang Power Snatches

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

CUSTOMIZATIONS
Reduce calories

TEAM VERSION

TEAM VERSION

WARM UP
RUNNING WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

In Teams of 2 Complete:

5 Rounds


40 Single Arm DB Snatches (Combined - One Person Works at a Time)

Run 400 Meters (Together)

*Can also do this version with barbell or sandbag (28 reps per round) and/or the row/bike from Program C!

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

Extra Challenge
Men/Women: Increase Snatch Reps to 60 (or 42 for BB/SB)

Score: Total Time

Goal: 16-24 Minutes

COACHES NOTES
For the snatches, only one partner can work at a time while the other works. It's 40 reps combined so if you halved the work, you'd each do 20 reps (but it's not mandatory that you do the same amount of work!) The run should be done together but partners can't start the next round until both are back from the run.

Choose a weight on the snatches that allows you to get 20-30 reps done within a minute. Make sure you're taking the time and paying attention to your set up for every snatch. Drop your hips, bend through the knees a bit, and keep your chest lifted. The run shouldn't take up more than 2:30. If it is, consider reducing the distance.

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

CUSTOMIZATIONS
Dumbbell Hang Power Snatches

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

MAMA MODIFICATIONS

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.

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.

BUTTS & GUTS | WEEK 41 | 10/03/2021
 

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

Every Minute on the Minute for 27 Minutes (9 Total Rounds)

Min 1: 6-8 Alternating Goblet Curtsy Lunges*
Min 2: 20 Second L-Sit
Min 3: 8-10 Standing Weighted Side Bends, each side

*1 Rep = 1 Curtsy Squat + 1 Side Lunge

Suggested Weight
Men: 40-55# DB/KB
Women: 20-35# DB/KB

Log: Weight Used for Curtsy Lunges

COACHES NOTES
For each curtsy lunge rep, the foot that you step back with during the curtsy squat is the foot you'll step out with for the side lunge. Take your time. Stand fully out of the curtsy squat before transitioning into the side lunge. If getting 8 reps in is cutting it too close to the minute, simply drop 2 reps.

The L-Sit time can (and likely will) be accumulated. You can support yourself between parallettes, boxes, stacks of plates, chairs - anything that'll raise you up off the floor. OR you could even do these seated on the floor - just lift your legs 6-8" off the floor while keeping your knees locked out (trust us - this is effective!)

For the side bends, make sure to stay proud through the chest and shoulders - don't slouch as you bend to the side. The range of motion should be super small. Don't try to lower the weight down super low. Imagine you're bringing your ribs to your hip bones as you stand up from the bend.

GOBLET CURTSY LUNGE
Stand tall with a weight in both hands at your chest. With one foot, take a small step back and across your body. Plant your toes and lower into a lunge until your stepping knee touches the ground gently then drive through both feet to come back to standing. With the same foot you stepped back with, you'll step out wide and send your butt back and down into a "lunge" on that leg. Once your hip is at or just above your knee, drive through your heel to come back to standing and step together. Repeat that same sequence on the other leg. These are alternating so 8 reps is 4 on each side and 6 is 3 on each.

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.

STANDING WEIGHTED SIDE BEND
Stand tall with a weight in one hand, hanging at your side. Without slouching or rotating, "bend" into the side holding the weight. The weight should travel a couple of inches down the side of your leg but NOT FAR! Squeeze the obliques on the opposite side to stand. Complete all reps on one side before switching to the other.

MAMA MODIFICATIONS

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.

Sit Ups

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

 
SANDBAG | WEEK 41 | 10/03/2021
 

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

100 Sandbag Over the Shoulders

Every minute on the minute starting at 1:00, perform 4 Lateral Burpees over the bag.

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

Score: Total Time

Goal: 9-14 minutes

COACHES NOTES
Good one to go full send today. Okay maybe not FULL send but you should go hard. There will be some component of pacing to get through all 100 reps without falling apart. Shoot for 12-18 reps in the first minute. Then when the burpees come into play, think smooth and steady. The 4 reps should take 15-20 seconds each time. This will give you enough time to get around 8-12 over the shoulders in the rest of the minute.

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

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

CUSTOMIZATIONS
No Push Up Lateral Burpee Over Bag
Regular Burpee

 
POWER | WEEK 41 | 10/03/2021
 

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
LOWER BODY BARBELL WARM UP
PULL UP WARM UP

WORKOUT

Part 1

7 x 3 Deadlift

COACHES NOTES
These are intended to be the same weight across all 7 sets. Warm up to about 80-85% if you know those numbers and see if you can hold that. Or if that is feeling light today - feel free to go a bit heavier.

If you don't know percentages - NO problem! Feel how things are feeling as you are doing warm up sets. Find something challenging for you. If you get a few sets in and feel you should go Up or Down - don't hesitate. It might take some time to figure out what you are capable of. Your score is the weight you do across all 7 sets - or your heaviest set.

Rest 2 min between sets.

DEADLIFT
The bar will start on the ground. Your feet are under the hips with the heels down. The bar is close to the body. Bend at the hip and bend your knees slightly. Keep the chest up, belly tight, and back flat as you grip the bar just outside of the legs with the arms straight.

To lift the bar you will dig the heels into the ground and raise the chest. Actively pull the bar INTO your body to keep it close! Keep that belly tight and don't allow the weight to pull your spine out of that rigid position. Once past the knees think about squeezing the butt to bring you to a complete standing position. You don't need to lean back or shrug. Just stand all of the way up.

To lower the bar you will reach the butt back and once again actively pull the bar into your body to keep it close. Keep the knees out of the path of the bar by delaying any major knee bend until after the bar has past the knees.

These should be touch and go sets of 3 with no excessive bounce at the bottom.


Part 2

7 Min AMRAP (As Many Reps As Possible in 7 Min)

Weighted Strict Pull Ups

Extra Challenge: Must be done in sets of 3

Put weight you used in comments.

COACHES NOTES
For this if you need to just do strict pull ups with no weight that is fine.

Since 7 min is a long time and it's just pull ups - we prefer customizations for this one (for those of you who don't have strict pull ups) to be banded strict OR inverted or ring rows.

We don't want you doing a million reps of the slow lower.

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

 
GYMNASTICS | WEEK 41 | 10/03/2021
 

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!

Enjoy!


WARM UP
GYMNASTICS PRESS WARM UP
GYMNASTICS PULL WARM UP

WORKOUT

Part 1

Accumulate 20-30 Jumping Dip Negatives

COACHES NOTES
Keep an eye on the clock as these 20-30 reps shouldn't take longer than 5 minutes. Just move on from there if you're not close to finishing at that point.

JUMPING DIP NEGATIVE
You'll start with hands on your implements (rings or bars) and feet grounded on the floor or a box.

Lower your shoulders to the tops of the rings by bending at the elbows, hips, and knees. Squeeze your elbows in close to your sides and lift your chest up. Look straight ahead.

While pressing your palms into the implements, jump hard through your legs to assist you in achieving a full elbow-lockout.

From here, lower your chest back down as slowly as you can by bending the elbows back and reaching your shoulders forward slightly. If you are using rings, be sure to pull them in close to your sides.

Once the tops of your shoulders are at the rings or bar, touch your feet down. If you have to touch them down sooner, that's OK - just be sure to continue lowering your shoulders all the way down before you jump up to start the next rep!

Part 2

AMRAP 15 Min
(As Many Rounds and Reps As Possible in 15 Min)


15 Hollow-Superman Rollovers
15 Clapping Knee Push Ups
5 Strict Pull Ups

Log Total # of Rounds Completed + Any Additional Reps

COACHES NOTES
Even though you're logging your total rounds + reps, this part should be done for QUALITY over SPEED. If at any point, any movement is breaking down, use it as a chance to rest, re-group, and then get back to it. Read the movement descriptions for ways to customize, if you need!

HOLLOW-SUPERMAN ROLLOVER
Start lying on your back with your arms extended overhead and legs long and together in front of you. Press your low back into the ground by squeezing your abs. Let your legs and upper back lift from the floor. Then, without any assistance from the hands, roll onto your belly into the superman position. Feet and chest should still be elevated - butt and thighs squeezed tight. Roll back onto your back into the hollow body. Then roll to the opposite side for the next rep.

CLAPPING KNEE PUSH UP
Kneel on the ground with your knees, hips and shoulders in a straight line. Hands should be just outside the shoulders. Bend your elbows back and lower your chest and thighs to the ground . No worming here - keep you butt and belly tight! Drive your hands into the ground hard and fast to explosively press yourself up. Lift your hands and quickly clap them together before your body starts to make its way back down again.

You can swap these out with regular push ups or knee push ups!

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

If you don't have strict pull ups, sub with 3 slow lowers, banded strict pull ups, feet elevated supine row with slow lower or bent over row with slow lower.

 
SUNS OUT GUNS OUT | WEEK 41 | 10/03/2021
 

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
UPPER BODY DUMBBELL WARM UP

WORKOUT

Part 1

Bicep Giant Set


3-5 Sets
10 DB Preacher Curls Right
10 DB Preacher Curls Left
20 Alternating Hammer Curls
1 Min Light Weight / Empty Barbell Curls

Minimal Rest Between Movements. Rest as needed between rounds!

Score is weight used for Preacher Curls

COACHES NOTES
If you don't have something to rest against for the preacher curls, you may sub seated concentration curls - elbow on the inside of the knee!

Make sure for all 3 types of curls you open the elbow joint completely at the bottom of each rep!


Part 2

Shoulders Super Set


3-5 Rounds
20 Alternating DB Front Raise
10 DB Side Lateral Raise

Use same weight for both if possible.

No rest between movements. Rest as needed between rounds.

COACHES NOTES
For the front raise you will alternate arms for each rep. Bring the dumbbell from the hip pocket position to straight out in front of the shoulder with the palm facing down. Allow a slight bend in the elbow.

You will also allow a slight bend in the elbow for the lateral raises. For these you will start with the dumbbells at the pocket position out to the side (and maybe slightly in front).

 
OLY | WEEK 41 | 10/03/2021
 

Street Parking Oly is posted once a week, on Sunday. These workouts are great for those interested in adding in extra work on technique and going heavy in the olympic lifts. Add this in wherever makes sense for your schedule.

We typically suggest adding this workout in before the regular daily workout. The days where this will work best will be noted in the write ups of the main workout of the day.


WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

Part 1

5 x 3 Hang Muscle Clean

COACHES NOTES
Treat this part as a sort of warm up for Part 2. Start light - add a bit of weight for each set. Focus on technique.

HANG MUSCLE CLEAN
Deadlift the bar to the "hang" position (top of the deadlift).

Hands should be just outside of the shoulders/legs. Keep the heels down as you dip by bending the knees slightly (not allowing them to cave in) - reach the butt back slightly and slide the bar with straight arms down the front of the thigh.

Stand up hard and fast driving through the heels and bringing the chest up. Shrug. Pull the elbows high and outside keeping the bar close. Then drive the elbows around and through FAST to get the bar to a supported position on the shoulders with the elbows high.

There is no re-dip of the legs in a muscle clean! The focus is just on the UP portion of the movement!


Part 2

1 Set of (1+1) Every 90 Sec for 15 Min


Hang Power Clean + Front Squat

COACHES NOTES
For this part you will perform 1 Hang Power Clean + 1 Front Squat every 90 seconds for 15 minutes, which is 10 total sets. Start out at a moderate weight and make small jumps in weight each set to build to a heavy 1+1.

HANG POWER CLEAN
Start in the hang position (top of the deadlift). Then you will again dip, drive, shrug and then this time instead of pulling the bar up the body only you will also pull yourself down into a partial squat as the elbows come around and through. Catch the bar with the heels down, knees out and bent slightly, butt reaching back, belly tight, chest up, and bar on the shoulders with the elbows high.

Stand and re-set the feet.

FRONT SQUAT
Feet should be shoulder width apart. Elbows high with the bar in the fingertips. Lift the chest and tighten the belly. Reach the butt back and down as you keep the chest and elbows lifted. Keep the belly tight. Drive the knees out and get the butt lower than the knees at the bottom with the chest and elbows still lifted. No collapsing of the back or elbows at the bottom.

To stand drive through the heels and lead with the elbows. Drive the knees out and stand completely!


Part 3

Every 2 Minutes for 10 Minutes (5 Total Sets)


3 Front Squats

COACHES NOTES
So you'll do 3 front squats at 0:00, 2:00, 4:00, 6:00, and 8:00. You may add weight each time or maintain same weight for all 5 sets. Just make sure all of the sets are challenging.

 
ENDURANCE | WEEK 41 | 10/03/2021
 
Endurance.jpg

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 it's 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:

Run 1 Mile

Rest 1 Min then

4 Rounds
400 Meter Sprint
Rest 1 Min after each Round (including the last one)

Then

Run 1 Mile

Score is total time including rest.

COACHES NOTES
Goal is steady and sustainable pace on the first mile. The 400s should be HARD but not all out (all at a consistent and painful pace). Steady and sustainable pace on second mile - shoot to make the second mile faster than the first.

ROW VERSION

Row Version:

Row 2000 Meters

Rest 1 Min then

4 Rounds
500 Meter Sprint
Rest 1 Min after each Round (including the last one)

Then

Row 2000 Meters

Score is total time including rest.

COACHES NOTES
Goal is steady and sustainable pace on the first 2k. The 500s should be HARD but not all out (all at a consistent and painful pace). Steady and sustainable pace on second 2k - shoot to make the second 2k faster than the first.

BIKE VERSION

Bike Version:

Bike 100 Cal (Men) / 75 Cal (Women)

Rest 1 Min then

4 Rounds
30 Cal Bike (Men) / 22 Cal Bike (Women)
Rest 1 Min after each Round (including the last one)

Then

Bike 100 Cal (Men) / 75 Cal (Women)

Score is total time including rest!

COACHES NOTES
Goal is steady and sustainable pace on 100/75 Cal. The 30/22 Cal should be HARD but not all out on the (all at a consistent and painful pace). Steady and sustainable pace on second 100/80 Cals - shoot to make the second set of 100/75 faster than the first.

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:

Run 8 Min

Rest 1 Min then

4 Rounds
90 Second Sprint
Rest 1 Min after each Round (including last one)

Then

Run 8 Min

Score is distance if you are able to measure it!

COACHES NOTES
Goal is steady and sustainable pace on the first 8min. The 90sec sprints should be HARD but not all out (all at a consistent and painful pace). Steady and sustainable pace on second 8 min - shoot to go further in the second 8 min than the first.

 
MONDAY 09/27/2021

Welcome to Round 2 of the 2021 Vault! This workout was programmed on 03/29/2021 in Round 1!

This is the workout of the day for Monday - but also the THIRTEENTH 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 30 to receive credit towards the Vault!

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

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

PRE(best before main workout): POWER
  POST(best after the main workout): BUTTS & GUTS
EITHER(can be warm up or finisher): GYMNASTICS
  SWAP(skip the main workout and do one of these instead): ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, SPINE STRENGTHENING
POST: POSTERIOR CHAIN RELEASE, COOL DOWN FLOW


PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP
RUNNING WARM UP

WORKOUT

2021 VAULT: DUMBBELL APHRODITE

60 Alternating Dumbbell Snatch
Run 800 Meters
30 Dumbbell Clean and Jerks

Suggested Weight
Men: 40# DB(s)
Women: 25# DB(s)

Extra Challenge
Men: 50# DB(s)
Women: 35# DB(s)

Score: Total Time

Goal: 10-15 Minutes

COACHES NOTES
If you are unable to run for space or weather reasons - you may choose to do the following instead:

3 Rounds
20 Alternating Dumbbell Snatch
1 Min Taps, Single/Double Unders, Low Step Ups
10 Dumbbell Clean and Jerks

You're shooting for the Snatches and the Clean & Jerks to take 3-5 minutes EACH (6-10 minutes total). Choose a weight that you know will allow you to stay within that 5-minute window. Break up the reps however you need to to maintain proper form - and again - to stay within the goal time. The run section should take between 3:30-5:00 so shorten the distance if you need to!

DUMBBELL POWER SNATCH
The dumbbell will start on the ground, feet on either side about shoulder width apart. Hinge at the hips and a bend at the knee. Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear. In the catch the heels are down, knees out, chest up. Stand to finish. Alternate hands with each rep. So for each set of 8 you end up doing 4 per side.

CUSTOMIZATIONS
Go Lighter
Dumbbell Hang Power Snatches

800M RUN
You're working with 4:00-5:00. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - see Coaches Notes for an alternative workout option!

CUSTOMIZATIONS
Taps
Double/Single Unders
Hop Overs
Low Step Ups

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

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

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

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

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

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

CUSTOMIZATIONS
Lighter weight
Hang Power Clean and Jerk

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP
RUNNING WARM UP

WORKOUT

2021 VAULT: BARBELL APHRODITE

30 Power Snatch
Run 800 Meters
30 Clean and Jerks

*Can also do this version with Sandbag Ground to Overhead and Sandbag Clean & Jerks!

Suggested Weight
Men: 95#
Women: 65#

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

Score: Total Time

Goal: 10-15 Minutes

COACHES NOTES
If you are unable to run for space or weather reasons - you may choose to do the following instead:

3 Rounds
10 Power Snatch
1 Min Taps, Single/Double Unders, Low Step Ups
10 Dumbbell Clean and Jerks

You're shooting for the Snatches and the Clean & Jerks to take 3-5 minutes EACH (6-10 minutes total). Choose a weight that you know will allow you to stay within that 5-minute window. Break up the reps however you need to to maintain proper form - and again - to stay within the goal time. The run section should take between 3:30-5:00 so shorten the distance if you need to!

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

800M RUN
You're working with 4:00-5:00. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - see Coaches Notes for an alternative workout option!

CUSTOMIZATIONS
Taps
Double/Single Unders
Hop Overs
Low Step Ups

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

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

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

CUSTOMIZATIONS
Lighter weight
Hang Power Clean and Jerk

PROGRAM C

PROGRAM C

WARM UP
GENERAL BARBELL WARM UP
RUNNING WARM UP

WORKOUT

2021 VAULT: ROW/BIKE APHRODITE

30 Power Snatch
Row 1000 Meters
or
Bike 60 Cal (Men) / 44 Cal (Women)
30 Clean and Jerks

*Can also do this version with Sandbag Ground to Overhead and Sandbag Clean & Jerks!

Suggested Weight
Men: 95#
Women: 65#

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

Score: Total Time

Goal: 10-15 Minutes

COACHES NOTES
You're shooting for the Snatches and the Clean & Jerks to take 3-5 minutes EACH (6-10 minutes total). Choose a weight that you know will allow you to stay within that 5-minute window. Break up the reps however you need to to maintain proper form - and again - to stay within the goal time. The row/bike section should take between 3:30-5:00 so shorten the distance or reduce the calories if you need to!

And, of course, you can use do the dumbbell version of the snatches and C&J with the row/bike!

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

ROW/BIKE
You're working with 4:00-5:00. Shorten the distance/calories as needed to fit the time window.

CUSTOMIZATIONS
Shorten distance
Decrease calories

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

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

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

CUSTOMIZATIONS
Lighter weight
Hang Power Clean and Jerk

MAMA MODIFICATIONS

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.

Run/Jog

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

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

Power Clean

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

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.

Jerk

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

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.

Akeiko Dela Cruz2021week40, Monday
TUESDAY 09/28/2021

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, COUCH STRETCH
POST: HIPS, GENTLE UPPER BODY RECOVERY


PROGRAM A

PROGRAM A

WARM UP
BOX JUMP WARM UP
GYMNASTICS PRESS WARM UP

WORKOUT

5 Rounds

12 Wall Balls
16 Box Jumps
12 Wall Balls
16 Push Up Pull Across

Suggested Weight
Men: 18-20# Ball / 22-24" Box / 40-50# DB
Women: 13-15# Ball / 18-20" Box / 25-35# DB

Extra Challenge
Men/Women: Increase Reps to 16/20/16/20

Score: Total Time

Goal: 15-20 Min

COACHES NOTES
Choose a target height, and med ball weight if possible, that allows you to go unbroken on the wall balls each time. Find your rhythm on the box jumps so that 16 reps can be completed in under a minute. Consider resting on top of the box rather than on the ground. This will naturally shorten your breaks and allow you to keep moving. Break up the push up pull across early into 2-3 sets, whatever you can maintain for the whole workout rather than doing big sets at the beginning and then having to take lots of breaks by the end. To hit the goal, you'll need to maintain a pace of 3-4 minutes per round.

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

When you catch it. Catch first and then squat.

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

CUSTOMIZATIONS
Lower Target Height
Single DB Thruster
Empty Barbell Thruster

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

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

CUSTOMIZATIONS
Step Ups
Jump Overs

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

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

PROGRAM B

PROGRAM B

WARM UP
BOX JUMP WARM UP
GYMNASTICS PRESS WARM UP

WORKOUT

5 Rounds

12 Thrusters
16 Box Jumps
12 Thrusters
16 Push Up Pull Across

Suggested Weight
Men: 45# Bar / 22-24" Box / 40-50# DB
Women: 35# / 18-20" Box / 25-35# DB

Extra Challenge
Men/Women: Increase Reps to 16/20/16/20

Score: Total Time

Goal: 15-20 Min

COACHES NOTES
The thrusters are meant to be light and you should be able to hit 12 reps unbroken the whole way. Find your rhythm on the box jumps so that 16 reps can be completed in under a minute. Consider resting on top of the box rather than on the ground. This will naturally shorten your breaks and allow you to keep moving. Break up the push up pull across early into 2-3 sets, whatever you can maintain for the whole workout rather than doing big sets at the beginning and then having to take lots of breaks by the end. To hit the goal, you'll need to maintain a pace of 3-4 minutes per round.

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

CUSTOMIZATION
Lighter weight

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

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

CUSTOMIZATIONS
Step Ups
Jump Overs

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

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

PROGRAM C

PROGRAM C

WARM UP
BOX JUMP WARM UP
GYMNASTICS PRESS WARM UP

WORKOUT

5 Rounds

12 Side to Side Sandbag Thrusters
16 Box Jumps
12 Side to Side Sandbag Thrusters
16 Push Up & Lateral Drag

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

Extra Challenge
Men/Women: Increase Reps to 16/20/16/20

Score: Total Time

Goal: 15-20 Min

COACHES NOTES
The thrusters are meant to be fairly light so that you can go unbroken on each set of 12. But, if you are working with a heavier bag, or the shifting of the weight is making it pretty challenging to balance and stabilize, you may need to break them up into a couple of sets . Find your rhythm on the box jumps so that 16 reps can be completed in under a minute. Consider resting on top of the box rather than on the ground. This will naturally shorten your breaks and allow you to keep moving. Break up the push up pull across early into 2-3 sets, whatever you can maintain for the whole workout rather than doing big sets at the beginning and then having to take lots of breaks by the end. To hit the goal, you'll need to maintain a pace of 3-4 minutes per round.

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

CUSTOMIZATIONS
Adjust reps based on bag weight
Sandbag Thrusters

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

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

CUSTOMIZATIONS
Step Ups
Jump Overs

PUSH UP + LATERAL DRAG
Start in a plank position with your bag just to the outside your right hand. First you will do a push up, then with your left hand, reach under and across and drag the bag to the left side of your body.

Keep the belly tight and butt down. Do another push up then reach under and across with your right hand and drag the bag back to the right side of your body. If you can't quite get the bag all the way across a little plank side step so you can start the next pull in a good position. One push up + one drag = 1 rep.

CUSTOMIZATIONS
Push Up & Overs on the Bag
Knee Push Up + Plank Lateral Drag
Plank Up & Overs (Bag)

MAMA MODIFICATIONS

Thruster/Wallball

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

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.

Push Up

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

DB/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.

Akeiko Dela Cruz2021week40, Tuesday
WEDNESDAY 09/29/2021

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, PIGEON STRETCH
POST: SCIATICA/PIRIFORMIS, CHEST OPENER


PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP
PULL UP WARM UP

WORKOUT

3 Sets

Each Set is 3 Rounds


8 Kipping Pull Ups
10 DB Push Press
12 Alternating Goblet Lunges

Rest 1 Minute After Each SET

Strict Pull Up Option: 4-6 Strict Pull Ups per Round

Suggested Weight
Men: 40# DB(s)
Women: 25# DB(s)

Extra Challenge
Men: 50# DB(s)
Women: 35# DB(s)

Score: Slowest SET Only!

Goal: 3:00-5:00

COACHES NOTES
Set yourself up so that each round within the set takes 1:00-1:40. This is basically unbroken on everything or splitting the pull ups into 2 smaller sets with a short break. The rounds will go quick but you are doing 9 of them. This means that the first couple rounds or even the entire first set may even feel easy. Don't be fooled, this workout can really sneak up on you. We want you to keep the intensity high the whole time, just don't come out of the gate too hot!

KIPPING PULL UP
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
4-6 Strict Pull Ups
TRX/Ring Row
Inverted Row
Bent Over Row
Banded Pull Ups

DUMBBELL PUSH PRESS
Hold a dumbbell in each hand at the shoulders. Feet are between hip and shoulder width apart. Chest up. Belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the DBs pop up off the shoulders, press straight up to lock out.

Finish with biceps by the ears. Standing tall. Locked out elbows. Belly tight.

CUSTOMIZATIONS
Lighter weight

GOBLET LUNGE
This is simply a lunge performed with a dumbbell or kettlebell held close to the chest. You may perform forward stepping, reverse stepping, or even walking lunges. Keep your chest up, belly tight and shoulders back. Make sure you take a long enough step forward with the front leg or backward with the rear leg so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 6 you end up doing 3 on each side.

CUSTOMIZATIONS
Goblet Step Up
Unweighted Lunge

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP
PULL UP WARM UP

WORKOUT

3 Sets

Each Set is 3 Rounds


8 Kipping Pull Ups
10 Push Press
12 Alternating Goblet/Plate Hug Lunges

Rest 1 Minute After Each SET

Strict Pull Up Option: 4-6 Strict Pull Ups per Round

Suggested Weight
Men: 95# / 45# Plate
Women: 65# / 25# Plate

Extra Challenge
Men: 115#+ / 45# Plate
Women: 75#+ / 25# Plate

Score: Slowest SET Only!

Goal: 3:00-5:00

COACHES NOTES
Set yourself up so that each round within the set takes 1:00-1:40. This is basically unbroken on everything or splitting the pull ups into 2 smaller sets with a short break. The rounds will go quick but you are doing 9 of them. This means that the first couple rounds or even the entire first set may even feel easy. Don't be fooled, this workout can really sneak up on you. We want you to keep the intensity high the whole time, just don't come out of the gate too hot!

KIPPING PULL UP
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
4-6 Strict Pull Ups
TRX/Ring Row
Inverted Row
Bent Over Row
Banded Pull Ups

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

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

CUSTOMIZATIONS
Lighter weight

GOBLET LUNGE / PLATE LUNGE
This is simply a lunge performed with a dumbbell or kettlebell held close to the chest. You could also hug a plate to your chest.You may perform forward stepping, reverse stepping, or even walking lunges. Keep your chest up, belly tight and shoulders back. Make sure you take a long enough step forward with the front leg or backward with the rear leg so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 6 you end up doing 3 on each side.

CUSTOMIZATIONS
Goblet Step Up
Unweighted Lunge

PROGRAM C

PROGRAM C

WARM UP
GENERAL BARBELL WARM UP
PULL UP WARM UP

WORKOUT

Glory Days Option!

3 Sets

Each Set is 3 Rounds

2-3 Bar/Ring Muscle Ups
10 Push Press
12 Alternating Goblet Lunges

Rest 1 Minute After Each SET

Strict Pull Up Option: 4-6 Strict Pull Ups per Round

Suggested Weight
Men: 95# Bar / 40-55# Goblet Lunges
Women: 65# Bar / 25-35# Goblet Lunges

Extra Challenge
Men: 115# / 4 Muscle Ups
Women: 75# / 4 Muscle ups

Score: Slowest SET Only!

Goal: 3:00-5:00

COACHES NOTES
Set yourself up so that each round within the set takes 1:00-1:40. This is basically unbroken on everything or splitting the muscle ups into 2 and 1 or 1 and 1. The rounds will go quick but you are doing 9 of them. This means that the first couple rounds or even the entire first set may even feel easy. Don't be fooled, this workout can really sneak up on you. We want you to keep the intensity high the whole time, just don't come out of the gate too hot!

MUSCLE UP
This is a combination of a big pull up, a transition, and a dip. Make sure you are proficient with pull ups and dips before attempting a muscle up in a workout. If you want to use this as an opportunity to practice, check out one of the customizations below and focus on the fast transition over the bar or rings out of the pull up into the bottom of the dip.

CUSTOMIZATIONS
Jumping Muscle Up
Band Assisted
Foot Assisted

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

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

CUSTOMIZATIONS
Lighter weight

GOBLET LUNGE / PLATE LUNGE
This is simply a lunge performed with a dumbbell or kettlebell held close to the chest. You could also hug a plate to your chest.You may perform forward stepping, reverse stepping, or even walking lunges. Keep your chest up, belly tight and shoulders back. Make sure you take a long enough step forward with the front leg or backward with the rear leg so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 6 you end up doing 3 on each side.

CUSTOMIZATIONS
Goblet Step Up
Unweighted Lunge

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.

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.

Lunge

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

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

THURSDAY 09/30/2021

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

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

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


PROGRAM A

PROGRAM A

WARM UP
RUNNING WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

Each Round is on a 3 Min Clock

Run 400 Meters
Max Reps KB Swing

Rest 1 Min After each Round

Repeat until you reach 100 KB Swings TOTAL!

Cut Off Today: 23 Min or 6 Total Rounds

Suggested Weight
Men: 40-55#
Women: 25-35#

Extra Challenge
Men/Women: 150 Swings

Score: Total Time to Reach 100 TOTAL Swings

Goal: 15-19 Min

COACHES NOTES
To clarify, every 3 minutes you'll run 400m. With the remaining time in the three minute window, do as many kettlebell swings as you can. The workout is over when you complete your 100th swing. We want you to do this in 4-5 rounds, or 15-19 minutes. You should have about a minute for swings each round so if the run is going to take longer than 2 minutes, adjust the distance. We want to see at least 20 swings per round. If you think you can get closer to 30, consider the extra challenge!

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

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

CUSTOMIZATION
Dumbbell Swing
Eye Level Swing

PROGRAM C

PROGRAM C

WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

Each Round is on a 3 Min Clock

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

Max Reps KB Swing

Rest 1 Min After each Round

Repeat until you reach 100 KB Swings TOTAL!

Cut Off Today: 23 Min or 6 Total Rounds

Suggested Weight
Men: 40-55#
Women: 25-35#

Extra Challenge
Men/Women: 150 Swings

Score: Total Time to Reach 100 TOTAL Swings

Goal: 15-19 Min

COACHES NOTES
To clarify, every 3 minutes you'll bike or row. With the remaining time in the three minute window, do as many kettlebell swings as you can until it's time to run again. The workout is over when you complete your 100th swing. We want you to do this in 4-5 rounds, or 15-19 minutes. You should have about a minute for swings each round so if the bike/row is going to take longer than 2 minutes, adjust the calories. We want to see at least 20 swings per round. If you think you can get closer to 30, consider the extra challenge!

Our heart goes out to anyone doing the rowing version!

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

CUSTOMIZATIONS
Reduce calories

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

CUSTOMIZATION
Dumbbell Swing
Eye Level Swing

MAMA MODIFICATIONS

Run/Jog

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

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

KB 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.