211021_Demo.mp4

211021_Prog.mp4

211021_Cust.mp4

Reps vary between programs today!

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

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, LOWER BODY DAILY TUNE UP
POST: HIPS 2.0, QUAD FOAM ROLL DAILY TUNE UP

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PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

Reps vary between programs today!

5 Rounds

20 Alternating Hang Dumbbell Snatches
20 Box Jumps
200m Run

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

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

Score: Total Time

Goal: 13:00-18:00

COACHES NOTES
We are shooting for a pace of roughly 2:30-3:30 per round today. For the hang dumbbell snatches, go with a load that you can do at least 10 reps at a time. Because of the explosive hip action required by the snatches, the box jumps are going to be more challenging in this workout. Choose a height that you are comfortable with and stay focused on the box. You aren't going to go full send on the run but make sure you can complete the distance in a minute or less each round.

ALTERNATING HANG DUMBBELL SNATCH
Bring the dumbbell to the waist. You will hinge forward slightly while keeping the chest up and belly tight. Keep the heels down and knees out - arm straight. Stand up hard and fast - shrug the shoulder - punch the working elbow out to the side to keep the dumbbell close to the body as it travels UP! From here you will either punch to lockout or punch to lockout WHILE punching yourself UNDER slightly. Get the bicep by the ear and stand completely with it still there to complete the rep!

Lower back to the waist and switch hands. Alternate hands with each rep for these so you end up doing 10 per arm per round.

CUSTOMIZATIONS
Lighter Weight
10 on one arm, then 10 on the other

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

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

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

PROGRAM B

PROGRAM B

WARM UP
SNATCH WARM UP
BOX JUMP WARM UP

WORKOUT

Reps vary between programs today!

5 Rounds

15 Barbell Hang Power Snatches
20 Box Jumps
200m Run

*Can also do 15 Sandbag Hang to Overhead with this version!

Suggestions
Men: 75# / 20-24" Box
Women: 55# / 16-20" Box

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

Score: Total Time

Goal: 13:00-18:00

COACHES NOTES
We are shooting for a pace of roughly 2:30-3:30 per round today. For the hang power snatches, go with a load that you can do at least 5-8 reps at a time. Because of the explosive hip action required by the snatches, the box jumps are going to be more challenging in this workout. Choose a height that you are comfortable with and stay focused on the box. You aren't going to go full send on the run but make sure you can complete the distance in a minute or less each round.

BARBELL HANG POWER SNATCH
Start with a wide grip and deadlift the bar up to the waist. Feet should be under the hips with the heels down. Arms are long and straight. Dip by bending the knees slightly and hinging at the hip slightly (keep the back flat and chest lifted). Keep the bar close to the body and let it slide down the leg. Stand up hard and fast. Shrug the shoulders (keep the bar close)! Pull the elbows high and outside (scarecrow) as you pull under the bar slightly. Catch the bar in a partial overhead squat. Stand fully to complete the rep. Lower the bar back to the waist.

CUSTOMIZATIONS
Go lighter
Sandbag Hang to Overhead

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

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

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

PROGRAM C

PROGRAM C

WARM UP
SNATCH WARM UP
BOX JUMP WARM UP

WORKOUT

Reps vary between programs today!

5 Rounds

15 Barbell Hang Power Snatches
20 Box Jumps
Row 18 Cal (M) / 13 Cal (W)
or
Bike 15 Cal (M) / 11 Cal (W)

*Can also use dumbbells as seen in Program A or even 15 Sandbag Hang to Overhead!

Suggestions
Men: 75# / 20-24" Box
Women: 55# / 16-20" Box

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

Score: Total Time

Goal: 13:00-18:00

COACHES NOTES
We are shooting for a pace of roughly 2:30-3:30 per round today. For the hang power snatches, go with a load that you can do at least 5-8 reps at a time. Because of the explosive hip action required by the snatches, the box jumps are going to be more challenging in this workout. Choose a height that you are comfortable with and stay focused on the box. You aren't going to go full send on the row/bike but make sure you can hit your calorie target in a minute or less each round.

BARBELL HANG POWER SNATCH
Start with a wide grip and deadlift the bar up to the waist. Feet should be under the hips with the heels down. Arms are long and straight. Dip by bending the knees slightly and hinging at the hip slightly (keep the back flat and chest lifted). Keep the bar close to the body and let it slide down the leg. Stand up hard and fast. Shrug the shoulders (keep the bar close)! Pull the elbows high and outside (scarecrow) as you pull under the bar slightly. Catch the bar in a partial overhead squat. Stand fully to complete the rep. Lower the bar back to the waist.

CUSTOMIZATIONS
Go lighter

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

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

CUSTOMIZATIONS
Reduce calories

MAMA MODIFICATIONS

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.

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.

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.

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.

211022_Demo.mp4

211022_Prog.mp4

211022_Cust.mp4

Reps and Movements Vary Slightly Today!

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

PRE(best before main workout): OLY-POWER
  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: UPPER BODY LACROSSE BALL DAILY TUNE UP, WARM UP FLOW
POST: LOWER BODY DAILY TUNE UP, QUAD FOAM ROLL DAILY TUNE UP

---

PROGRAM A

PROGRAM A

WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

Reps and Movements Vary Slightly Today!

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

20 Alternating Unweighted Lunges
10 Inverted Rows
3 Wall WalksNo weight needed today!

Extra Challenge
Men/Women: Increase to 30 Lunges and 4 Wall Walks

Score: Total completed rounds plus any additional reps

Goal: 6-10 Rounds

COACHES NOTES
A fun, not so little, bodyweight only workout today. Set yourself up for 2:00-3:20 per round. You don't have to go super fast on the lunges, but try to keep moving with minimal breaking during the sets of 20. Use whatever equipment works for you (bar in rack, rings, TRX) for the inverted rows. What we are looking for is a body angle challenging enough that you have to break up the 10 reps into 2-3 sets pretty early on in the workout. It would be a good idea to break them up from the beginning to avoid going to failure by the end. Choose a variation on the wall walk that allows you to complete the work in a minute or less each time.

UNWEIGHTED LUNGE
You may perform forward stepping, reverse, or even walking lunges. Make sure you take a long enough step so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Stand all the way up between reps, bring feet in line with each other and alternate legs with each lunge. So for each set of 20 you end up doing 10 on each side.

CUSTOMIZATIONS
Assisted Lunges
Unweighted Step Ups

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
No Push Up Renegade Row

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

Don't slide or flop!

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

PROGRAM B

PROGRAM B

WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

Reps and Movements Vary Slightly Today!

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

20 Alternating Unweighted Lunges
7 Strict Pull Ups
3 Wall Walks

No weight needed today!

Extra Challenge
Men/Women: Increase to 30 Lunges and 4 Wall Walks

Score: Total completed rounds plus any additional reps

Goal: 6-10 Rounds

COACHES NOTES
A fun, not so little, bodyweight only workout today. Set yourself up for 2:00-3:20 per round. You don't have to go super fast on the lunges, but try to keep moving with minimal breaking during the sets of 20. The pull ups should be completed in 2-3 sets each time. You can always do some strict and some with a band so you don't end up going to singles. Choose a variation on the wall walk that allows you to complete the work in a minute or less each time.

UNWEIGHTED LUNGE
You may perform forward stepping, reverse, or even walking lunges. Make sure you take a long enough step so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Stand all the way up between reps, bring feet in line with each other and alternate legs with each lunge. So for each set of 20 you end up doing 10 on each side.

CUSTOMIZATIONS
Assisted Lunges
Unweighted Step 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.

CUSTOMIZATIONS
Slow Lower Pull Ups
Banded Strict Pull Ups
No Push Up Renegade Row

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

Don't slide or flop!

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

MAMA MODIFICATIONS

Lunges

If you have any pubic symphysis or SI joint pain try 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, goblet squat, glute bridge, or split squats for the lunges.

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.

Wall Walks

We recommend measuring risk vs. reward when considering if you can/should perform this movement. If you are unable to maintain midline stability and a strong connection to your breathing mechanics throughout the entire range of motion of this movement you may want to consider subbing: Inchworms, Box/Pike Walk outs, Seated Shoulder Press, Bear Crawl, or Shoulder Taps

211023_Demo.mp4

211023_Prog.mp4

211023_Cust.mp4

Reps Vary Today!

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

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: QUAD FOAM ROLL DAILY TUNE UP, MORNING COFFEE
POST: LOWER BODY DAILY TUNE UP, LOWER BACK RELEASE

---

PROGRAM A

PROGRAM A

WARM UP
LOWER BODY DUMBBELL WARM UP

WORKOUT

Reps Vary Today!

5 Rounds

100m Farmer Carry
15 Dumbbell Deadlifts
30 Air Squats

Rest 1 minute between rounds

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

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

Score: Slowest Round Only

Goal: 2:30-3:30

COACHES NOTES
This one is likely going to get grippy toward the end between the carry and deadlifts. It may be worth setting the dumbbells down for a brief break when you come in from the carry in the first round and then fight for that to be your only break in the remaining rounds. The carry shouldn't take longer than 1:15. If it is, consider reducing the distance. Choose a deadlift weight that allows you to get those done in 1-2 sets. Go hard on the air squats! You get a nice rest after each set so don't hold back on the pace.

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

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

CUSTOMIZATIONS
Farmer Carry March
Low Farmer Carry Step Ups

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

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

CUSTOMIZATIONS
Lighter weight
Sumo Deadlifts

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

CUSTOMIZATIONS
Squat to Target
Assisted Squat

PROGRAM B

PROGRAM B

WARM UP
LOWER BODY BARBELL WARM UP

WORKOUT

Reps Vary Today!

5 Rounds

100m Farmer Carry
10 Barbell Deadlifts
30 Air Squats

Rest 1 minute between rounds

Suggested Weight
Men: 135-185# / 40# DBs for Carry
Women: 95-125# / 25# DBs for Carry

Extra Challenge
Men: 205#+
Women: 145#+

Score: Slowest Round Only

Goal: 2:30-3:30

COACHES NOTES
This one is likely going to get grippy toward the end between the carry and deadlifts. Take a quick moment after coming in from the carry to shake out your arms before moving to the bar. The carry shouldn't take longer than 1:15. If it is, consider reducing the distance. Choose a deadlift weight that allows you to get those done in 1-2 sets. Go hard on the air squats! You get a nice rest after each set so don't hold back on the pace.

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

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

CUSTOMIZATIONS
Farmer Carry March
Low Farmer Carry Step Ups

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

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

CUSTOMIZATION
Lighter weight

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

CUSTOMIZATIONS
Squat to Target
Assisted Squat

PROGRAM C

PROGRAM C

WARM UP
SANDBAG LOWER BODY WARM UP

WORKOUT

Reps Vary Today!

5 Rounds

100m Suitcase Carry*
10 Sandbag Over the Shoulder
30 Air Squats

Rest 1 minute between rounds

*Switch hands at 50m

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

Score: Slowest Round Only

Goal: 2:30-3:30

COACHES NOTES
This is a fun one!! Do your best to stay upright during the carry. Avoid letting the shoulders round forward or tilt too far away from the weighted side. That part shouldn't take longer than 1:15. If it is, consider reducing the distance. For the sandbag over shoulder, really use your hips to accelerate the bag up and over the shoulder. Practice a quick turn around and set up so those reps don't take longer than 45 seconds or so. Go hard on the air squats! You get a nice rest after each set so don't hold back on the pace.

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

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

CUSTOMIZATIONS
Suitcase Carry March
Low Suitcase Carry Step Ups

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

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

CUSTOMIZATIONS
Squat to Target
Assisted Squat

TEAM VERSION

TEAM VERSION

WARM UP
LOWER BODY BARBELL WARM UP

WORKOUT

In teams of 2:

5 Rounds

100m Farmer Carry
20 Barbell Deadlifts
60 Air Squats

Partners will farmer carry together. One person works at a time on the deadlifts and air squats. Divide the work however you want.

Suggested Weight
Men: 135-185# / 40# DBs for Carry
Women: 95-125# / 25# DBs for Carry

Extra Challenge
Men: 205#+
Women: 145#+

Score: Total Time

Goal: 15:00-20:00

COACHES NOTES
Alright team! Really fight to do the carry unbroken! Your grip will get a break as you tranition from carry to deadlifts and then while your partner is working. Make sure neither of you starts on the deadlifts until both are back from the carry! Choose a weight on the deadlifts that is challenging but that you can do 5-10 reps of unbroken even under fatigue. Go hard when it's your turn on the air squats!

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

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

CUSTOMIZATIONS
Farmer Carry March
Low Farmer Carry Step Ups

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

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

CUSTOMIZATION
Lighter weight

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

CUSTOMIZATIONS
Squat to Target
Assisted Squat

MAMA MODIFICATIONS

Farmer Carry

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

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.

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.

The new SP logging system is coming soon! Once it is here you will find all of your favorite weekly accessory programs and Street Parking Extra Programs under "Extra Programs" and put together as series that you can follow at your own pace!

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

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

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WARM UP
LOWER BODY DUMBBELL WARM UP

WORKOUT

4 Rounds

15 Weighted Step Ups, R
15 Weighted Step Ups, L
1 Min Elbow Plank
30 Sec Single Leg Glute Bridge Hold, R
30 Sec Single Leg Glute Bridge Hold, L

Rest As Needed Between Movements/Rounds

Suggestions
Men: 40-55# DBs | Step Height: 20-24"
Women: 25-35# DBs | Step Height: 16-20"

Log Weight Used

COACHES NOTES
Choose a weight for the step ups that allows you to do at least 8 reps at a time with a controlled lower. Because you aren't alternating legs each rep, go ahead and keep the working leg planted on the step/box for the entire set. You don't necessarily need to do these unbroken - your grip may need a break before your legs do. For the plank and holds, you can accumulate those times. Just don't move onto the next until you've hit the time target for that hold.

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

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

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

ELBOW PLANK
Lie on your belly with your legs together, propped up on your forearms so that your elbows are directly under your shoulders. Press the pads of your toes into the floor as you press into the elbows. Squeeze your belly, butt, and thighs so that your body is rigid and in a straight line. Hold here.

SINGLE LEG GLUTE BRIDGE HOLD
Lie on your back with your hands at your sides, knees bent and feet planted. Your heels should be directly beneath your knees and a foot or so away from your bottom. From here, extend one leg out so that it's elevated off the ground. Drive into the heel of the foot that's still planted and squeeze your glutes to lift your hips up. Once you've reached the top, hold there. Once you've hit the time target, lower back down under control.

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

Single Leg Glute Bridges

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

Plank Hold

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

The new SP logging system is coming soon! Once it is here you will find all of your favorite weekly accessory programs and Street Parking Extra Programs under "Extra Programs" and put together as series that you can follow at your own pace!

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WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

50 Sandbag Burpees
100 Back Squats
50 Sandbag Burpees

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

Score: Total Time

Goal: 17-25 minutes

COACHES NOTES
The time may vary on this one if you are working with a heavier bag, so don't worry too much about the goal time. If you think you'll be way over, then lower the reps to 40-80-40. The first block of burpees should take 5-7 minutes. The squats should take 7-10 minutes. The final block of sandbag burpees should be a fight, and take 5-8 minutes.

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

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

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

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

CUSTOMIZATIONS
Adjust the reps to fit the movement time window.
Single Shoulder Sandbag Squats (Switch at halfway point)

The new SP logging system is coming soon! Once it is here you will find all of your favorite weekly accessory programs and Street Parking Extra Programs under "Extra Programs" and put together as series that you can follow at your own pace!

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

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

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

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WARM UP
SQUAT WARM UP
PULL UP WARM UP

WORKOUT

Back Squat

10 Sets of 3 Reps

COACHES NOTES
Warm up to a moderate-heavy weight then stick with it across all 10 sets.

Rest as needed between sets. Shoot for about 2 min.

If you are participating in the 20 rep squat stuff you can either skip this or you can lower to fewer sets.

BACK SQUAT
The bar will be on the back. Feet are shoulder width apart. Before you start the squat, you should make sure that the chest is up and belly is tight!

To perform the squat reach the butt back and down. Keep the belly tight and chest up. Keep the heels down. Drive the knees out and get the butt lower than the knees at the bottom. Do NOT allow any rounding of the back or plopping at the bottom.

To stand lead with the chest. Keep the the heels down, drive the knees out and keep that belly tight! Fight the weight from pushing you forward.

Weighted Pull Up Negatives

7 Sets of 3 Reps

COACHES NOTES
For these, you'll set up so that you can jump or kip your chin above the bar into the start position. Then slowly lock out your arms to lower yourself down. Be sure to go all the way to a full elbow lock out, even if your feet touch down first!

If you are unable to add weight to these that is totally fine - just do bodyweight!

If you are also doing the Street Parking Gymnastics this week - you may just choose to do that here or skip this part all together.

The new SP logging system is coming soon! Once it is here you will find all of your favorite weekly accessory programs and Street Parking Extra Programs under "Extra Programs" and put together as series that you can follow at your own pace!

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

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

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WARM UP
GYMNASTICS PULL WARM UP

WORKOUT

Part 1

Every 20 Sec for 8 Min (24 Rounds)

1-2 Toes to Bar

COACHES NOTES
If you have 1 T2B but struggle to string together 2, your goal today should be to fight for that second one. Even if that means just "going for it" but missing.

If you have 2 T2B consistently, your goal is to string together 2 unbroken every round.

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

If you don't have a pull up bar, sub with 3-4 V-Ups.

Or, modify to Knee-Ups, Supine Toe Touches or regular sit-ups if you need to!

Part 2

Get as far as you can in 7 min

2 HSPU
2 Burpees
4 HSPU
4 Burpees
6 HSPU
6 Burpees
8, 8...
10, 10...

Score: Total # of Completed Reps

Goal: 84 reps (Finish the 12s)

COACHES NOTES
If you have Strict HSPU, try starting out with those for the first lower-rep rounds then transition to Kipping in the higher volume rounds and as your breathing and heart rate rise from the burpees.

HANDSTAND PUSH UP
Hands should be slightly wider than shoulder width and about 8-12 inches from the wall. When you lower to the floor, your head should be closer to the wall than your hands. Keep your belly tight to avoid over extension of your spine. You may perform them strict or kipping. Control your descent down and lock out your arms at the top!

Modify this by doing pike presses with your feet on a box.

The new SP logging system is coming soon! Once it is here you will find all of your favorite weekly accessory programs and Street Parking Extra Programs under "Extra Programs" and put together as series that you can follow at your own pace!

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

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

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

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WARM UP
UPPER BODY DUMBBELL WARM UP

WORKOUT

Part 1:

4 sets of:
8 Bench Press Immediately Into
15 Push Ups

Rest 2 Min Between Sets

Score: Weight Used on Bench Press

COACHES NOTES
Choose a load on the bench you can perform all 8 reps unbroken and a version of the push up you can get all 15 reps unbroken for at least the first couple of sets.

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

For the push ups, keep your body in a rigid plank position. Hands a little wider than shoulder width, elbows pointing back toward your feet. Lower your chest and thighs to the floor. Keep everything tight and press straight back up until your arms are straight.

Part 2:

3 Rounds of:

20 Alternating Dumbbell Bent Over Rows
20 Alternating Single Arm Tricep Extensions

Suggested Weights
Men: 30-50# DBs
Women: 20-35# DBs

(Use a different load for the different movements if necessary)

Score: Don't worry too much about it - and worry about quality over speed. But list your bent over row weight as your score and put your tricep extension weight in comments

COACHES NOTES
Rest as needed on the second part but choose a load that you can perform a minimum of 6 reps per arm for each movement.

ALTERNATING BENT OVER ROW
Deadlift the DBs to just below the knee. From here, keeping the torso position set and the chest lifted - Keep one arm straight as you pull the other elbow up along side your body toward the ceiling. Keep your should drawn away from your ear the whole time. Forearm of the rowing arm should remain vertical. Slowly extend that elbow to extend your arm toward the floor and repeat on the other side. For twenty reps, that is 10 on each arm.

Keep the belly tight. No kipping or pulling your CHEST down!

SINGLE ARM TRICEP EXTENSIONS
The dumbbells will be vertical with the rear head hovering over each shoulder.

Keep the biceps by the ears, upper arms vertical. Extend one arm at a time until it is fully extended overhead. Keep the belly tight as you lock the elbows. Control the lower back down then repeat with the other arm. Twenty reps will be 10 on each side.

The new SP logging system is coming soon! Once it is here you will find all of your favorite weekly accessory programs and Street Parking Extra Programs under "Extra Programs" and put together as series that you can follow at your own pace!

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

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

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WARM UP
UPPER BODY BARBELL WARM UP

WORKOUT

Pause Dip Push Press

5 Sets of 3 Reps

COACHES NOTES
This should be done only as heavy as you can maintain speed through the drive! Start light and add weight if you are still successful at a good fast extension and press. A good starting place would be 60% or so of your 1 RM Push Press - if you have tested that in the last year or so.

PAUSE DIP PUSH PRESS
Set up 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. Pause here for 2 seconds then 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.

Jerk Balance

5 Sets of 3 Reps

COACHES NOTES
Start with the back foot already in place and bar in the front rack. For each rep you will focus on the front foot driving forward and the chest driving through.

This one is also not meant to be done super heavy but is for technique only. Use similar or same weights as you did for the Pause Push Presses.

Both of these drills combined are to set you up for success for part 3.

JERK BALANCE
Start with the bar resting on your shoulders with your elbows high. Keep your dominant or lead leg planted in the set-up. Step your lagging leg (the opposite of the lead leg) back to its split jerk landing position. From here dip down - making sure to keep your shoulders stacked above your hips - then drive through your legs and hips to pop the bar off your shoulders. As it's in the air, step your lead foot forward and drive your chest under the bar as your elbows lock out overhead. You should finish in the receiving position of the split jerk. To finish the rep, step your lead foot back to the start then step your lagging foot forward so that you're standing tall under the bar.

Split Jerk

5 Sets of 3 Reps

COACHES NOTES
After completing the other 2 drills, you should feel ready to work at a weight that is heavy - but make sure you are hitting good positions and feeling solid in your lifts!

It's not always about trying to PR!

SPLIT JERK
Start with the bar resting on your shoulders with your elbows high. Dip down - making sure to keep your shoulders stacked above your hips - then drive through your legs and hips to pop the bar off your shoulders. As the bar is in the air, split your feet so that your dominant leg goes forward and your other leg goes backward. Drive your chest under the bar as your elbows lock out overhead. In the split, your forward foot should be planted firmly with your knee over - but not beyond - your ankle. Your back heel should be lifted with the ball of your foot planted into the ground and your knee slightly flexed. To finish the rep, step your lead foot back to the start then step your lagging foot forward so that you're standing tall under the bar.

The new SP logging system is coming soon! Once it is here you will find all of your favorite weekly accessory programs and Street Parking Extra Programs under "Extra Programs" and put together as series that you can follow at your own pace!

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

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

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

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RUN VERSION

WARM UP
RUNNING WARM UP

WORKOUT

Run Version:

5 Rounds

2 Min at a Moderate Pace
20 Seconds Rest

90 Seconds at a Moderate / But Faster Pace
15 Seconds Rest

1 Min at a Fast Pace
10 Seconds Rest

30 Seconds at a 98% Effort Pace

3 Min Rest between Rounds

Score - if you are able to measure TOTAL distance you can mark it. Do NOT mess up paces trying to get a better score!

Goal - without looking try to match traveling the exact same distance each time. This is how we learn to pace.

COACHES NOTES
Doing the proper paces is IMPORTANT. We must learn how to perform at different paces at different times and learn what is sustainable for us. Check out the 5k Program > 'Understanding How to Find Your Pace' for pacing guidance: https://spmembersonly.com/5k-program

The rest - although short - is also important. Don't skip it.

Rather than worrying about a score. This is a TEST to see if you end up getting around the same distance every time. That is a good gauge for if you are hitting similar paces each round.

ROW VERSION

Row Version:

5 Rounds

2 Min at a Moderate Pace
20 Seconds Rest

90 Seconds at a Moderate / But Faster Pace
15 Seconds Rest

1 Min at a Fast Pace
10 Seconds Rest

30 Seconds at a 98% Effort Pace

3 Min Rest between Rounds

Score - Total distance - but DO NOT screw up the paces trying to get a better score.

Goal - Without looking (cover the monitor or the distance on the monitor and only watch the clock) try to match traveling the exact same distance each time. This is how we learn to pace.

COACHES NOTES
Doing the proper paces is IMPORTANT. We must learn how to perform at different paces at different times and learn what is sustainable for us. Check out the 5k Program > 'Understanding How to Find Your Pace' for pacing guidance: https://spmembersonly.com/5k-program

The rest - although short - is also important. Don't skip it.

Rather than worrying about a score. This is a TEST to see if you end up getting around the same distance every time. That is a good gauge for if you are hitting similar paces each round.

BIKE VERSION

Bike Version:

5 Rounds

2 Min at a Moderate Pace
20 Seconds Rest

90 Seconds at a Moderate / But Faster Pace
15 Seconds Rest

1 Min at a Fast Pace
10 Seconds Rest

30 Seconds at a 98% Effort Pace

3 Min Rest between Rounds

Score - Total calories - but DO NOT screw up the paces trying to get a better score.

**if using a bike measuring distance only, just put that in as calories and make a note in comments.

Goal - without looking (cover the monitor or the calories/distance on the monitor and only watch the clock) try to match traveling the exact same distance/calories each time. This is how we learn to pace.

COACHES NOTES
Doing the proper paces is IMPORTANT. We must learn how to perform at different paces at different times and learn what is sustainable for us. Check out the 5k Program > 'Understanding How to Find Your Pace' for pacing guidance: https://spmembersonly.com/5k-program

The rest - although short - is also important. Don't skip it.

Rather than worrying about a score. This is a TEST to see if you end up getting around the same distance/calories every time. That is a good gauge for if you are hitting similar paces each round.

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 Version:

5 Rounds

2 Min at a Moderate Pace
20 Seconds Rest

90 Seconds at a Moderate / But Faster Pace
15 Seconds Rest

1 Min at a Fast Pace
10 Seconds Rest

30 Seconds at a 98% Effort Pace

3 Min Rest between Rounds

Score - Total calories - but DO NOT screw up the paces trying to get a better score.

**if using a piece of equipment measuring distance only, just put that in as calories and make a note in comments.

Goal - without looking (cover the monitor or the calories/distance on the monitor and only watch the clock) try to match traveling the exact same distance/calories each time. This is how we learn to pace.

COACHES NOTES
This version is for anyone not running and also interested in using a piece of equipment that is NOT a rower or bike. It's the exact same - just dedicated for you :-)

Doing the proper paces is IMPORTANT. We must learn how to perform at different paces at different times and learn what is sustainable for us. Check out the 5k Program > 'Understanding How to Find Your Pace' for pacing guidance: https://spmembersonly.com/5k-program

The rest - although short - is also important. Don't skip it.

Rather than worrying about a score. This is a TEST to see if you end up getting around the same distance/calories every time. That is a good gauge for if you are hitting similar paces each round.

15 HADES Demo - Street Parking Vault 2021

15 HADES Programs - Street Parking Vault 2021

15 HADES Customizations - Street Parking Vault 2021

Welcome to Round 2 of the 2021 Vault! This workout was programmed on 04/12/2021 in Round 1!

This is the workout of the day for Monday - but also the FIFTEENTH 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 14 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.

  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: MORNING COFFEE, QUADS/IT BAND
POST: GENTLE LOWER BODY RECOVERY, NECK & SHOULDER RELIEVER

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PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

2021 VAULT: DUMBBELL HADES

100 Dumbbell Thrusters

Every Minute on the Minute: Perform 5 DB Deadlifts

(Deadlifts Start at 1:00)

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

Extra Challenge
Men: 50# DBs / Increase to 7 Deadlifts
Women: 35# DBs / Increase to 7 Deadlifts

Score: Total Time to Complete 100 Thrusters

Goal: 9-15 Min

COACHES NOTES
So your objective in this workout is to complete 100 thrusters but the catch is that you have to stop every minute - starting at 1:00, NOT at 0:00 - to perform 5 deadlifts before picking back up where you left off on the thrusters. You'll continue to do that every minute until you hit 100. At that point, you'll note the time and that's your score.

Be careful not to peacock this one, guys! One good strategy for staying composed and keeping a smooth pace is to give yourself 10 seconds before the start of the next minute to rest and get ready for the deadlifts. Use the last deadlift rep to get the dumbbells to your shoulders for the thrusters. Choose a weight that will allow you to complete 7-12 reps every minute!

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

CUSTOMIZATION
Single Dumbbell Thruster
Thruster to Target

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

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

CUSTOMIZATION
Single DB Sumo Deadlift

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP

WORKOUT

2021 VAULT: BARBELL HADES

100 Thrusters

Every Minute on the Minute Perform 5 Deadlifts

(Deadlifts Start at 1:00)

Suggested Weight
Men: 75#
Women: 55#

Extra Challenge
Men: 95-115# / Increase to 7 Deadlifts
Women: 65-75# / Increase to 7 Deadlifts

Score: Total Time to Complete 100 Thrusters

Goal: 9-14 Min

COACHES NOTES
So your objective in this workout is to complete 100 thrusters but the catch is that you have to stop every minute - starting at 1:00, NOT at 0:00 - to perform 5 deadlifts before picking back up where you left off on the thrusters. You'll continue to do that every minute until you hit 100. At that point, you'll note the time and that's your score.

Be careful not to peacock this one, guys! One good strategy for staying composed and keeping a smooth pace is to give yourself 10 seconds before the start of the next minute to rest and get ready for the deadlifts. Use the last deadlift rep to get the barbell to your shoulders for the thrusters. Choose a weight that will allow you to complete 8-12 reps every minute!

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

CUSTOMIZATION
Thruster to Target

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

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

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

2021 VAULT: SANDBAG HADES

100 Sandbag Thrusters

Every Minute on the Minute Perform 4 Sandbag Over the Shoulder

(Sandbag Over Shoulder Reps Start at 1:00)

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

Extra Challenge
Men/Women: 6 SB Over Shoulder

Score: Total Time to Complete 100 Thrusters

Goal: 10-15 Min

COACHES NOTES
So your objective in this workout is to complete 100 thrusters but the catch is that you have to stop every minute - starting at 1:00, NOT at 0:00 - to perform 4 sandbag over shoulder before picking back up where you left off on the thrusters. You'll continue to do that every minute until you hit 100. At that point, you'll note the time and that's your score.

Be careful not to peacock this one, guys! One good strategy for staying composed and keeping a smooth pace is to give yourself 10 seconds before the start of the next minute to rest and get ready for the sandbag over shoulder. You're aiming for 7- 10 reps per minute! If you're struggling to hit that rep target, consider reducing total reps to 75!

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

CUSTOMIZATIONS
Thruster to Target

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!!!

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

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.

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.

211012_Demo.mp4

211012_Prog.mp4

211012_Cust.mp4

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

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, HIP FLEXORS & PSOAS STRETCH
POST: CALVES/ANKLES, GENTLE UPPER BODY RECOVERY

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PROGRAM A

PROGRAM A

WARM UP
FULL BODY DYNAMIC WARM UP
PULL UP WARM UP

WORKOUT

16 Minute AMRAP (As Many Rounds and Reps as Possible in 16 Minutes)

Run 200 Meters
12 Pull Ups
12 Alternating Single Arm Dumbbell Devil Press

*Strict Pull Up Option: 6-9 Strict Pull Ups per round.

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

Extra Challenge
Men: Increase Pull Ups to 16 / 50# DB
Women: Increase Pull Ups to 16 / 35# DB

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 5-7 Rounds

COACHES NOTES
The goal here is to complete a round about every 2:20-3:10. So, if that first round is way over 3 minutes, make sure you choose an appropriate customization that allows you to pick up the pace. Choose a pull up variation that you can complete 12 reps in 1-3 sets the whole way. If you are going with strict pull ups, reduce the reps to 8 and make sure you can do them in 1-3 sets still. For the single arm devil presses, practice your transition from one hand to the other during your warm up so it feels smoother in the workout. Remember to keep the chest up and knees bent as you set up coming out of the burpee portion of the movement, no rounded backs today!

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

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. If you are going strict, reduce the reps to around 8.

CUSTOMIZATIONS
Inverted Row
Bent Over Row
Banded Pull Ups

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

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

CUSTOMIZATIONS
Burpees
Burpee Kettlebell Swing

PROGRAM B

PROGRAM B

WARM UP
FULL BODY DYNAMIC WARM UP
PULL UP WARM UP

WORKOUT

16 Minute AMRAP (As Many Rounds and Reps as Possible in 16 Minutes)

Run 200 Meters
12 Pull Ups
12 Plate Burpees

*Strict Pull Up Option: 6-9 Strict Pull Ups per round.

**Could also do this version with Sandbag Burpee

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

Extra Challenge
Men/Women: Increase Pull Up Reps to 16

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 5-7 Rounds

COACHES NOTES
The goal here is to complete a round about every 2:20-3:10. So, if that first round is way over 3 minutes, make sure you choose an appropriate customization that allows you to pick up the pace. Choose a pull up variation that you can complete 12 reps in 1-3 sets the whole way. If you are going with strict pull ups, reduce the reps to 8 and make sure you can do them in 1-3 sets still. For the plate burpees, it will be really helpful to have a smaller plate or other object you can use as a wedge so you can easily get your fingers under the plate as you transition from the ground to overhead. Remember to keep the chest up and knees bent as you set up coming out of the burpee.

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

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. If you are going strict, reduce the reps to around 8.

CUSTOMIZATIONS
Inverted Row
Bent Over Row
Banded Pull Ups

PLATE BURPEE
Start standing with a plate on the floor in front of you. Hinge forward, bend your knees and plant your hands on the plate. Step or jump your feet back to a plank position and immediately lower knees and hips to the floor, chest to the plate. Press back up, step or jump your feet back in and stand up. As you stand you will take the plate with you and press it overhead. Keep the plate close to your body on the way up and keep your belly tight!

CUSTOMIZATIONS
Regular Burpee

PROGRAM C

PROGRAM C

WARM UP
FULL BODY DYNAMIC WARM UP
PULL UP WARM UP

WORKOUT

16 Minute AMRAP (As Many Rounds and Reps as Possible in 16 Minutes)

Row 18 Cal (M) / 13 Cal (W)
or
Bike 15 Cal (M) / 11 Cal (W)

12 Pull Ups
12 Alternating Single Arm Dumbbell Devil Press

*Strict Pull Up Option: 6-9 Strict Pull Ups per round.

**Could also do this version with Plate Burpee or Sandbag Burpee

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

Extra Challenge
Men: Increase Pull Ups to 16 / 50# DB
Women: Increase Pull Ups to 16 / 35# DB

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 5-7 Rounds

COACHES NOTES
The goal here is to complete a round about every 2:20-3:10. So, if that first round is way over 3 minutes, make sure you choose an appropriate customization that allows you to pick up the pace. Choose a pull up variation that you can complete 12 reps in 1-3 sets the whole way. If you are going with strict pull ups, reduce the reps to 8 and make sure you can do them in 1-3 sets still. For the single arm devil presses, practice your transition from one hand to the other during your warm up so it feels smoother in the workout. Remember to keep the chest up and knees bent as you set up coming out of the burpee portion of the movement, no rounded backs today!

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

CUSTOMIZATIONS
Reduce calories

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. If you are going strict, reduce the reps to around 8.

CUSTOMIZATIONS
Inverted Row
Bent Over Row
Banded Pull Ups

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

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

CUSTOMIZATIONS
Burpees
Burpee Kettlebell Swing

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.

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.

Devil Press

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

211013_Demo.mp4

211013_Prog.mp4

211013_Cust.mp4

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

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

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

---

PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

4 Sets

Each Set is 3 Rounds of

12 Alternating Goblet Step Up
12 Alternating Shoulder Press
24 Double Unders or Dumbbell Hop Overs

Rest 2 Min Between SETS

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

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

Score: TOTAL Time - Including Rest

Goal: 18-24 Minutes

COACHES NOTES
This is going to be a not so sneaky shoulder burner today, especially if you are doing double unders. Remember to keep the belly tight and a proud chest in all the movements! Each set should take 3:00-4:30 which means that each round should be pretty quick, like 1:00-1:30. Choose a weight and a stepping height on the step ups that you think you can knock out 12 reps unbroken each time. You will have time to break up the shoulder presses into 2 smaller sets if you need to. Just make sure the weight doesn't take you to failure in those later sets and rounds. The double unders or hop overs are meant to be short and intense. If double unders are going to be really broken up and take more than 20-30 seconds, go with hop overs.

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

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

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

CUSTOMIZATION
Single DB held in both hands

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

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

CUSTOMIZATIONS
Lower Reps
Single Unders (Double the reps)

--OR--

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

CUSTOMIZATIONS
Skip Overs
Line Hops

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP

WORKOUT

4 Sets

Each Set is 3 Rounds

12 Dumbbell Goblet Step Up
8 Barbell Shoulder Press
24 Double Unders or Dumbbell Hop Overs

Rest 2 Min Between SETS

Suggested Weight
Men: 40-45# DB/KB / 75# BB / 20-24" Box
Women: 25-35# DB/KB / 55# BB / 16-20" Box

Extra Challenge
Men: 50-55# DB/KB / 95-115# BB / 22-24" Box
Women: 35# DB/KB / 65-75# BB / 18-20" Box

Score: TOTAL Time - Including Rest

Goal: 18-24 Minutes

COACHES NOTES
This is going to be a not so sneaky shoulder burner today, especially if you are doing double unders. Remember to keep the belly tight and a proud chest in all the movements! Each set should take 3:00-4:30 which means that each round should be pretty quick, like 1:00-1:30. Choose a weight and a stepping height on the step ups that you think you can knock out 12 reps unbroken each time. You will have time to break up the shoulder presses into 2 smaller sets if you need to. Just make sure the weight doesn't take you to failure in those later sets and rounds. The double unders or hop overs are meant to be short and intense. If double unders are going to be really broken up and take more than 20-30 seconds, go with hop overs.

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

CUSTOMIZATIONS
Alternating Goblet Lunges (Each lunge counts as one rep.)
Unweighted Step Ups
Front Rack Barbell Step Ups

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

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

CUSTOMIZATION
Go lighter

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

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

CUSTOMIZATIONS
Lower Reps
Single Unders (Double the reps)

--OR--

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

CUSTOMIZATIONS
Skip Overs
Line Hops

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

4 Sets

Each Set is 3 Rounds

12 Sandbag Bear Hug Step Up
12 Seated Sandbag Shoulder Press
24 Double Unders or Sandbag Hop Overs

Rest 2 Min Between SETS

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

Extra Challenge
Men/Women: Increase Reps to 16 and 16 for Step Up and Shoulder Press

Score: TOTAL Time - Including Rest

Goal: 18-24 Minutes

COACHES NOTES
This is going to be a not so sneaky shoulder burner today, especially if you are doing double unders. Remember to keep the belly tight and a proud chest in all the movements! Each set should take 3:00-4:30 which means that each round should be pretty quick, like 1:00-1:30. Choose a stepping height on the step ups that you think you can knock out 12 reps unbroken each time. You can mix and match your equipment too if you need to go a bit lighter. You will have time to break up the shoulder presses into 2 smaller sets if you need to. If you're reaching failure toward the later rounds, consider doing the presses from standing or reducing the reps to 8. The double unders or hop overs are meant to be short and intense. If double unders are going to be really broken up and take more than 20-30 seconds, go with hop overs.

SANDBAG BEAR HUG STEP UP
Start with both arms wrapped around the bag, hugging it to your chest. Make sure the bottom of the bag is at or above the hips so it doesn't get in the way when you try to step up.

Place your whole foot onto the box. If you don't have a box you may do this on a bench or something similar. Make sure you choose a weight and a height that you are comfortable stepping up AND down.

Drive the heel of your front leg into the box, keep your belly tight and chest up as you stand up all the way on the box. Alternate legs, each step counts as one rep.

CUSTOMIZATION
Sandbag Bear Hug Lunge

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

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

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

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

CUSTOMIZATIONS
Lower Reps
Single Unders (Double the reps)

--OR--

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

CUSTOMIZATIONS
Skip Overs
Line Hops

MAMA MODIFICATIONS

Double/Single Unders

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

211014_Demo.mp4

211014_Prog.mp4

211014_Cust.mp4

This workout was created for Molly's sweet baby, Indy, who was born on 10/14/2020! We designed it as a fun taste of what Molly's labor that day was like. It was long and slow to get really going - and then WHAM she was born quickly and intensely!

Enjoy!

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

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, COUCH STRETCH
POST: DECOMPRESSION SEQUENCE, LOWER BACK RELEASE

---

PROGRAM A

PROGRAM A

WARM UP
RUNNING WARM UP
DUMBBELL SQUAT CLEAN WARM UP

WORKOUT

Dumbbell Baby Indy

On a 20 Min Clock Complete:

Run 1.5 Miles

and With the Remaining Time:

Max Rounds of:
10 Dumbbell Hang Squat Clean
14 Burpees

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

Extra Challenge
Men/Women: Run 2 Miles

Score: Total Complete Rounds of the Hang Squat Cleans and Burpees + any Additional Reps

Goal: 3-5 Rounds

COACHES NOTES
Each round should take 1:30-2:00. You may need to choose a different burpee variation in order to achieve this. Think, burpees in under a minute and hang squat cleans in 30-45 seconds.

Choose a run distance that will take you roughly 12-15 Min. We want you to have 5-8 min for the AMRAP portion.

If unable to run for space/weather - change this workout to:

10 Rounds
1 Min Single Unders, Taps, Low Step ups
5 Hang Squat Cleans
7 Burpees

DUMBBELL HANG SQUAT CLEAN
Deadlift the DBs to the hips with hands just outside the legs. Your feet are between hip and shoulder width, heels down. Stand tall. Tighten the belly. Arms straight. Reach the hips back slightly and bend the knees to dip. Keep the DBs back and arms straight. Stand up hard and fast! Shrug the shoulders. Pull the DBs up the body with the elbows high and back and pull yourself down at the same time. Rotate the elbows around and through FAST to allow the DBs to land on the shoulders in the bottom of the squat.

In this squat position heels are down, knees out, chest up, belly tight, butt lower than knees, no plopping or rounding, elbows high! Drive through the heels and drive knees out to stand. Lead with chest and elbows, stand fully to complete each rep. For the next rep, lower the DBs back to the hips.

CUSTOMIZATIONS
Go lighter
Hang Power Clean + Front Squat

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

CUSTOMIZATIONS
Stepping Burpee
No Push Up Burpee

PROGRAM B

PROGRAM B

WARM UP
RUNNING WARM UP
BARBELL CLEAN WARM UP

WORKOUT

Barbell Baby Indy

On a 20 Min Clock Complete:

Run 1.5 Miles

and With the Remaining Time:

Max Rounds of:
10 Barbell Hang Squat Clean
14 Burpees

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

**Feel free to increase weight as well if you will still be able to hit the goal rounds.

Extra Challenge
Men/Women: Run 2 Miles

Score: Total Complete Rounds of the Hang Squat Cleans and Burpees + any Additional Reps

Goal: 3-5 Rounds

COACHES NOTES
Each round should take 1:30-2:00. You may need to choose a different burpee variation in order to achieve this. Think, burpees in under a minute and hang squat cleans in 30-45 seconds.

Choose a run distance that will take you roughly 12-15 Min. We want you to have 5-8 min for the AMRAP portion.

If unable to run for space/weather - change this workout to:

10 Rounds
1 Min Single Unders, Taps, Low Step ups
5 Hang Squat Cleans
7 Burpees

BARBELL HANG SQUAT CLEAN
Deadlift the bar to the hips with hands just outside the legs. Your feet are between hip and shoulder width, heels down. Stand tall. Tighten the belly. Arms straight. Reach the hips back slightly and bend the knees to dip. Keep the bar close and arms straight. Stand up hard and fast! Shrug the shoulders. Pull the bar up the body with the elbows high and outside and pull YOURSELF DOWN at the same time. You will rotate the elbows around and through FAST to allow the bar to land on the shoulders in the bottom of the squat.

In this squat position heels are down, knees out, chest up, belly tight, butt lower than knees, no plopping or rounding, elbows high! Drive through the heels and drive knees out to stand. Lead with chest and elbows, stand fully to complete each rep. For the next rep you will lower the barbell back to the hips.

CUSTOMIZATIONS
Go lighter
Hang Power Clean + Front Squat

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

CUSTOMIZATIONS
Stepping Burpee
No Push Up Burpee

PROGRAM C

PROGRAM C

WARM UP
RUNNING WARM UP
BARBELL CLEAN WARM UP

WORKOUT

Bike/Row Baby Indy

On a 20 Min Clock Complete:

Row 3000 Meters
OR
Bike 180 Cal (Men) / 130 Cal (Women)

and With the Remaining Time:
Max Rounds of:

10 Barbell Hang Squat Clean*
14 Burpees

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

*Can also use dumbbells or even your sandbag if you want!

Extra Challenge
Men/Women: Row 4000 Meters or Bike 230 Cal (Men) / 160 Cal (Women)

Score: Total Complete Rounds of the Hang Squat Cleans and Burpees + any Additional Reps

Goal: 3-5 Rounds

COACHES NOTES
Each round should take 1:30-2:00. You may need to choose a different burpee variation in order to achieve this. Think, burpees in under a minute and hang squat cleans in 30-45 seconds.

Choose a row/bike distance/calories that will take you roughly 12-15 Min. We want you to have 5-8 min for the AMRAP portion.

BARBELL HANG SQUAT CLEAN
Deadlift the bar to the hips with hands just outside the legs. Your feet are between hip and shoulder width, heels down. Stand tall. Tighten the belly. Arms straight. Reach the hips back slightly and bend the knees to dip. Keep the bar close and arms straight. Stand up hard and fast! Shrug the shoulders. Pull the bar up the body with the elbows high and outside and pull YOURSELF DOWN at the same time. You will rotate the elbows around and through FAST to allow the bar to land on the shoulders in the bottom of the squat.

In this squat position heels are down, knees out, chest up, belly tight, butt lower than knees, no plopping or rounding, elbows high! Drive through the heels and drive knees out to stand. Lead with chest and elbows, stand fully to complete each rep. For the next rep you will lower the barbell back to the hips.

CUSTOMIZATIONS
Go lighter
Hang Power Clean + Front Squat

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

CUSTOMIZATIONS
Stepping Burpee
No Push Up Burpee

MAMA MODIFICATIONS

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.

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

211015_Demo.mp4

211015_Prog.mp4

211015_Cust.mp4

Reps Vary!

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

  POST(best after the main workout): BUTTS & GUTS-SOGO

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, THORACIC SPINE RELEASE
POST: POSTERIOR CHAIN RELEASE, STRESS RELIEF

---

PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

Reps Vary!

6 Rounds

2 Turkish Get Ups Right
2 Turkish Get Ups Left
20 Kettlebell/Dumbbell Swings

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

Extra Challenge
Men/Women: 8 Rounds

Score: Total Time

Goal: 10-16 Minutes

COACHES NOTES
The Turkish get ups should be performed slowly with the goal of finding good position and stabilizing with the shoulder the entire time. It is a lot of time under tension if you do them properly so they do pack quick a stimulus without trying to rush them. And, if you want to increase the intensity, do it in the swings by going unbroken, choosing a heavier weight, and/or going with the extra challenge. You may want to use different weights for the swings than the get ups.

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

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

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

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

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

CUSTOMIZATIONS
Go lighter, use a water bottle if you need to!

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
Eye Level Swing

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

Reps Vary!

6 Rounds

2 Sandbag Get Ups Right
2 Sandbag Get Ups Left
14 Sandbag Hang to Overhead

**Could also do this version combining Sandbag Get Ups and KB/DB Swings or vice versa!

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

Extra Challenge
Men/Women: 8 Rounds

Score: Total Time

Goal: 10-16 Minutes

COACHES NOTES
The sandbag get ups should be performed slowly with the goal of finding good positions and keeping the bag stable the entire time. It is a lot of time under tension if you do them properly so they do pack quick a stimulus without trying to rush them. And, if you want to increase the intensity, do it in the hang to overheads by going unbroken, or going with the extra challenge.

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

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

CUSTOMIZATIONS
Unweighted Turkish Get Up
Partial Sandbag Get Up (Stop at kneeling position)

SANDBAG HANG TO OVERHEAD
Start at the top of a deadlift with an overhand or neutral grip. Shift your hips back, bend your knees slightly and lift your chest up. Keep the heels down. With your back flat and belly tight, stand up with the sandbag by driving through the heels and lifting the chest. Explode UP with the legs and hips. Shrug the shoulders. Pull the elbow high and outside. Then PUNCH the sandbag to lock out finishing with the biceps by the ear!

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

MAMA MODIFICATIONS

Turkish Get Up Options

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

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.

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.

211016_Demo.mp4

211016_Prog.mp4

211016_Cust.mp4

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

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

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

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PROGRAM A

PROGRAM A

WARM UP
FULL BODY DYNAMIC WARM UP
SQUAT WARM UP

WORKOUT

EMOM 14 Minutes (Every Minute on the Minute for 14 Minutes)

10 Wall Balls
Max Reps Push Up + Tap + Tap

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

Extra Challenge
Men/Women: Wear a weight vest if you have one!

Score: Total Push Up + Tap + Tap Reps ONLY

Goal: 75-105 Reps

COACHES NOTES
Might as well name this one Peacock's Paradise. But if there's one thing you shouldn't do - it's go out guns blazing. You'll be tempted to with only a 10-rep wall ball buy-in and fresh shoulders but hold back on those first 7-10 minutes. The wall balls should definitely be unbroken. Consider reducing the target height a little bit if you're struggling to do that. In order to stay in the goal range, you'll need to get 5-8 push up + taps reps each minute. If you know you can knock out well over 8 reps even while fatigued, throw on a weight vest!

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/empty bar.

CUSTOMIZATIONS
Lower Target Height
Single DB Thruster

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

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

1 Rep = Push Up + Tap Right + Tap Left

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

PROGRAM B

PROGRAM B

WARM UP
FULL BODY DYNAMIC WARM UP
SQUAT WARM UP

WORKOUT

EMOM 14 Minutes (Every Minute on the Minute for 14 Minutes)

10 Empty Barbell Thrusters
Max Reps Push Up + Tap + Tap

Suggested Weight
Men: 45#
Women: 35-45#

Score: Total Push Up + Tap + Tap Reps ONLY

Goal: 75-105 Reps

COACHES NOTES
Might as well name this one Peacock's Paradise. But if there's one thing you shouldn't do - it's go out guns blazing. You'll be tempted to with only a 10-rep thruster buy-in and fresh shoulders but hold back on those first 7-10 minutes. The thrusters should definitely be unbroken. If you're having to break early on or more than twice, consider reducing the reps to a set you CAN do unbroken for all 14 rounds. In order to stay in the goal range, you'll need to get 5-8 push up + taps reps each minute.

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.

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

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

1 Rep = Push Up + Tap Right + Tap Left

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

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

EMOM 14 Minutes (Every Minute on the Minute for 14 Minutes)

10 Shoulder to Shoulder Sandbag Thrusters
Max Reps Push Up + Tap + Tap

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

Score: Total Push Up + Tap + Tap Reps ONLY

Goal: 75-105 Reps

COACHES NOTES
Might as well name this one Peacock's Paradise. But if there's one thing you shouldn't do - it's go out guns blazing. You'll be tempted to with only a 10-rep light-ish thruster buy-in and fresh shoulders but hold back on those first 7-10 minutes. The thrusters should definitely be unbroken. At most, one quick break to shake out the shoulders. In order to stay in the goal range, you'll need to get 5-8 push up + taps reps each minute.

SHOULDER TO SHOULDER 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

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

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

1 Rep = Push Up + Tap Right + Tap Left

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

TEAM VERSION

TEAM VERSION

WARM UP
FULL BODY DYNAMIC WARM UP
SQUAT WARM UP

WORKOUT

In Teams of 2 Complete:

10 Rounds (EACH) Performed in an I Go - You Go Fashion:

10 Wall Balls
8 Push Up Tap + Taps

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

Extra Challenge
Men/Women: Wear a weight vest if you have one!

Score: Total Time

Goal: 14-18 Minutes

COACHES NOTES
Since you're doing this one with a buddy and getting a nice little rest between rounds, you should be pushing the pace each time it's your turn. The wall balls should definitely be unbroken. Consider reducing the target height a little bit if you're struggling to do that. In order to stay in the goal range, you'll need to get those 8 push up + taps knocked out in 30-45 seconds! If you know you can knock out those 8 reps unbroken or with one break even while fatigued, throw on a weight vest!

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

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

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

1 Rep = Push Up + Tap Right + Tap Left

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

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

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.

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

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

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WARM UP
LOWER BODY DUMBBELL WARM UP
SQUAT WARM UP

WORKOUT

Part 1

Every Minute on the Minute for 6 Minutes

8 - 1 1/2 Dumbbell Squat

Rest 2 minutes before Part 2

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

Log Weight Used

COACHES NOTES
The 1 1/2 rep dumbbell squat is just like a regular DB squat except once you hit the bottom of the squat, you'll only stand up halfway, then descend down into the bottom of the squat AGAIN, before coming all the way up to standing. So completing one and one-half of a rep. Choose a weight that allows you to get those 8 reps done in 40 seconds or less so you get 20 seconds of rest between sets.

1 1/2 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! Drive through the heels to stand halfway up then lower back down into the bottom of the squat. After you've hit the bottom for the SECOND time, stand all the way up to complete the rep.

Part 2

Every Minute on the Minute for 6 Minutes

8 Tempo Dumbbell Romanian Deadlift*

*Read Coaches Notes for Tempo

Rest 2 minutes before Part 3

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

Log Weight Used

COACHES NOTES
For these, you'll lower down for 3 seconds, then explode back up to standing, pause briefly before starting the next rep. Unless your hamstring mobility is crazy good, you should not be touching the dumbbells to the floor for these deadlifts. Choose a weight that allows you to do all 8 reps unbroken (remember grip may become a factor!)

DUMBBELL ROMANIAN DEADLIFT
This movement starts and ends at the hang position, not the floor. This should be much lighter than a traditional deadlift. Perform a traditional deadlift to get to the hang position with hands about shoulder width apart and feet under hips. Keep your belly tight, chest up and back in a neutral position as you unlock your knees and push your butt back. Keeping the dumbbells outside your legs, press them back as you hinge forward. They should travel in a straight line down. Once the dumbbells go below the knees, push your feet down into the floor and stand back up. You won't bring the dumbbells all the way to the floor.

Part 3

6 Min AMRAP (As Many Rounds and Reps As Possible in 6 Minutes)

12 Plate/DB Russian Twists
16 Plate/DB Crunch Reaches

Suggested Weight
Men: 35-45#
Women: 15-25#

Log Total Rounds + Reps

COACHES NOTES
If you're looking for an added challenge on the twists, try keeping your feet elevated off the floor. The crunch reaches are kind of like reverse supine toe touches. You'll start lying on your back with your legs up in the air, holding a plate or DB over your chest. Then you'll crunch up and reach to touch the plate or DB to your toes before relaxing back to the ground. That's it! It's OK if you end up needing to break those 16 reps up into sets of 6-10 reps. They'll burn!

RUSSIAN TWIST
You can use a plate, med ball or dumbbells for the Russian twists. Each twist counts as a rep. Sit on the ground and lean back with the weight at your belly. Twist and touch the weight on the right - then the left. Each touch counts. Keep your chest up the whole time, try to avoid rounding the spine.

CRUNCH REACH
Start lying on your back with your legs locked out and reaching up to the sky. Hold a plate or dumbbell over your chest with your elbows locked out. Lift your upper back off the floor and reach to touch the weight to your toes then relax back to the floor. That's one rep.

MAMA MODIFICATIONS

Russian Twists

If you are working to manage or heal diastasis and need a modification, consider subbing: Pallof Press, Functional Progression 2, Dumbbell Windmill, Banded Woodchop, Tabletop DB Drag (see Visit Mama Modifications Movement Library on the Members Only Website for demos)

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

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

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WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

10 Push Up + 180° Sprawls
10 Squat Clean Thrusters
9 Push Up + 180° Sprawls
9 Squat Clean Thrusters
8 Push Up + 180° Sprawls
8 Squat Clean Thrusters
...
Keep reducing by one rep all the way down to 1

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

Score: Total Time

Goal: 15-20 Minutes

COACHES NOTES
This is a descending ladder for these two movements. Theoretically, it should get easier having to do less reps each time but as fatigue sets in it may not feel that way! Make sure you keep the hips in line with the shoulders on the 180° sprawls. For that movement, make sure you are breathing and not trying to move to fast. There and back is one rep. If this is a new movement for you, it will feel awkward at first. But, as the workout progresses, you will find your rhythm. Note that once you complete the round of 8 reps for both movements, you are halfway there!

PUSH UP + 180° SPRAWL
Start standing in front of your bag. Plant your hands on the bag and jump your feet back to a plank position with shoulders over wrists, belly, butt, and quads squeezed so the whole body is in line. Perform a push up, touching your chest to the bag then pressing back up to plank. Then walk your feet in a half circle around the bag as you adjust your hands on top of the bag until you are in a plank position on the other side. Perform another push up, then walk you hands and feet back to the other side. That is one rep. You do not need to stand back up between reps.

CUSTOMIZATION
2 Push Up + Overs

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

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

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

CUSTOMIZATIONS
Single Shoulder Cluster
Power Clean + Thruster

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

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

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

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WARM UP
FULL BODY SIMPLE WARM UP
SHOULDER WARM UP

WORKOUT

Bench Press

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

Log Heaviest Single

COACHES NOTES
So today you are working up to some super heavy singles on the bench. Only do this if you have someone to spot you or some sort of safety net!

Ok so, for this the goal is to go up in weight each time. Rest 2-3 min between sets. The first set of 5 is heavy but manageable. The second set is a really rough set of 5.

First set of 3 is just a little heavier than the last set of 5...and so on.

Make sure you can have your heels on the ground for these even if you need to put plates on the floor by your bench! For these reps - pull the shoulder blades back and down. Make sure as the bar is lowering to the chest that the elbows go back and the grip is similar to the width you would use for going over head - don't go super wide. Touch the chest at the bottom. Lock out completely at the top.

If you don't have a spot and still want to bench - just don't do the singles. Do 9 sets of 5 at a safe weight.

400 Meter Heavy Object Carry for Time

If the object is super heavy - Men 80-100# or more / Women 60-70# or More - you can bear hug the object.

If you don't have a sandbag/ball or something that heavy you will hold a plate or something in your hands at a 90 degree angle at the waist and walk.

You may also choose to carry the bar in the front or back rack and walk. Just be careful - ha ha!

COACHES NOTES
This is to gain strength in the upper back and midline!

Do your best to keep your lower belly engaged. Avoid letting your hips sag forward to counter the load. Take deep breaths.

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

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

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WARM UP
GYMNASTICS PULL WARM UP
GYMNASTICS PRESS WARM UP

WORKOUT

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

3-7 Pull Up Reps

Use this time to practice stringing kipping or butterfly. Do strict or even weighted strict. Choose a variation of the pull up that you want to work on.

Choose number each minute and option based on your ability right now!

Options here include:

Kipping Pull Ups
Banded Kipping
Jump and Slow Lower
Feet Elevated Inverted Row
Butterfly Pull Up
Strict Pull Up
Weighted Strict Pull Up

The goal is to work on a version of the pull up that challenges you - or on stringing bigger sets than you normally do.

For Time (but also QUALITY)

20 Total Reps

Wall Walk In
6 Shoulder Taps
Wall Walk Out

Rest as needed between

Try to go about every 30 seconds or so

COACHES NOTES
You will start with the chest and thighs on the ground at the bottom with the feet against the wall. Walk your feet UP the wall and walk your hands back until your chest touches.

From here you will keep the belly tight and squeeze the cheeks. Pick up one hand at a time and tap the shoulder. Each tap = 1 rep. Complete 6 taps.

Then walk the hands back out and feet down. Keep the belly tight and don't allow the hips to sag!

You may customize to knees or feet on box for the whole sequence!

Or if you are more comfortable you may switch to 20 Inchworms with 8 shoulder taps in the top of the push up position each time.

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

30 Seconds on 30 Seconds Off

Weighted or Non Weighted Hollow SWIM!

**This probably has a better name - BUT - it reminds us of like a big butterfly stroke - so swim it is.

COACHES NOTES
For this you can hold LIGHT weight (like 2.5 lbs plates) in each hand OR you can do it with no weight.

You will hold a hollow position with your spine pressed against the ground and shoulders lifted. Point the toes and work to keep the legs straight.

See video for exactly how the arms move but basically they move together to make large circles in a swimming type motion.

You may scale to bent knees or even feet on the ground if you need to!

Move SLOW. Quality over quantity here.