06 PSYCHE Demo - Street Parking Vault 2021

06 PSYCHE Programs - Street Parking Vault 2021

06 Psyche Customizations - Street Parking Vault 2021

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

This is the workout of the day for Monday - but also the SIXTH workout in the Street Parking Vault Challenge! Perform ANY VERSION (including SHIFT) of this workout and record your score before 2pm PST on Thursday - August 12 to receive credit towards the Vault!

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

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

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, COUCH STRETCH
POST: HIP FLEXORS & PSOAS STRETCH, THORACIC SPINE RELEASE

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PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP
BOX JUMP WARM UP

WORKOUT

2021 VAULT: DUMBBELL PSYCHE

Part 1:

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

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

Rest 4 Min Before Part 2

Part 2:

Complete Your SCORE from Part 1 as Fast as Possible

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

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

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

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

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

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

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

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

DUMBBELL HANG CLEAN & JERK
You will first deadlift the DBs to the waist. Your hands should be outside of the legs and the feet under the hips with the heels down. Arms are long and straight. You will dip by hinging at the hip slightly and bending the knees. From here you will basically jump (stand up hard and fast) and SHRUG to make the DBs weightless. Guide the weight UP the body by pulling the elbows high almost back behind you to keep the dumbbells close to the body (it's not a bicep curl). Pull YOURSELF down into a partial squat. Heels down, butt back, knees out, elbows high with the DBs on the shoulders, belly tight.

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

BOX JUMP
You will choose a box that is roughly 22-24" for men and 18-20" for women if you can! If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench.You may also sub step ups. Or, if you don't have something to jump ON - find something to jump OVER!

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

CUSTOMIZATIONS
Lower Height
Jump Over
Alternating Step Up

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP
BOX JUMP WARM UP

WORKOUT

2021 VAULT: BARBELL PSYCHE

Part 1:

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

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

Rest 4 Min Before Part 2

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

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

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

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

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

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

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

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

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

BARBELL HANG CLEAN & JERK
You will first deadlift the bar to the waist. Your hands should be outside of the legs and the feet under the hips with the heels down. Arms are long and straight. You will dip by hinging at the hip slightly and bending the knees. From here you will basically jump (stand up hard and fast) and SHRUG to make the bar weightless. Guide the bar UP the body by pulling the elbows high and outside. Pull YOURSELF down into a partial squat. Heels down, butt back, knees out, elbows high with the bar on the shoulders, belly tight.

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

BOX JUMP
You will choose a box that is roughly 22-24" for men and 18-20" for women if you can! If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench.You may also sub step ups. Or, if you don't have something to jump ON - find something to jump OVER!

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

CUSTOMIZATIONS
Lower Height
Jump Over
Alternating Step Up

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP
BOX JUMP WARM UP

WORKOUT

2021 VAULT: SANDBAG PSYCHE

Part 1:

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

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

Keep adding 2 reps to each movement each round.

Rest 4 Minutes Before Part 2

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

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

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

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

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

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

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

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

SANDBAG HANG CLEAN & JERK
You will first deadlift the sandbag to the waist. Your feet should be under the hips with the heels down. Arms are long and straight. You will dip by hinging at the hip slightly and bending the knees. From here you will basically jump (stand up hard and fast) and SHRUG to make the sandbag weightless. Guide the sandbag UP the body by pulling the elbows high and outside. Pull YOURSELF down into a partial squat. Heels down, butt back, knees out, elbows high with the sandbag on the biceps, belly tight.

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

BOX JUMP
You will choose a box that is roughly 22-24" for men and 18-20" for women if you can! If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench.You may also sub step ups. Or, if you don't have something to jump ON - find something to jump OVER!

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

CUSTOMIZATIONS
Lower Height
Jump Over
Alternating Step Up

MAMA MODIFICATIONS

Hang Clean

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

Overhead Press

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

Box Jump

This is going to be all about managing the impact and pressure to your core and pelvic floor. If you feel any heaviness or pain in the pelvic floor or surrounding areas (i.e. tailbone, lower back, pubic symphysis) or if you notice symptoms like leaking pee, please consider adapting your approach or modifying the movement. The SHIFT options for smaller Jump/Skip Overs are good for helping you achieve the stimulus with a little less impact. You can ALWAYS substitute Step Ups if you want zero impact or even KB Swings if you want to get a little more explosive with your hips. For pregnant mamas, please remember that if you are unsure if you can complete the movement because of balance, strength, or coordination it may not be worth the risk of potentially falling or busting up your shins! For mamas further along in their Postpartum you can try a lower height of box to practice that two foot take off and landing without the extra impact. Focus on your breath and posture throughout the movement and do less reps if that helps you concentrate on good technique and awareness in your body.

210810_Demo.mp4

210810_Prog.mp4

210810_Cust.mp4

Reps vary between versions today!

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

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

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

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PROGRAM A

PROGRAM A

WARM UP
LOWER BODY DUMBBELL WARM UP
PULL UP WARM UP

WORKOUT

3 Rounds

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

Rest 1 Minute Between Rounds

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

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

Score: Slowest Round ONLY

Goal: 3:45 - 5:15

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

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

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

CUSTOMIZATIONS
Single Head Touch Deadlifts
2 Head Touch Sumo Deadlifts

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

CUSTOMIZATIONS
TRX/Ring Row
Inverted Row
No Push Up Renegade Row (8 per side)
Banded Pull Ups

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

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

PROGRAM B

PROGRAM B

WARM UP
LOWER BODY BARBELL WARM UP
PULL UP WARM UP

WORKOUT

3 Rounds

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

Rest 1 Minute Between Rounds

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

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

Score: Slowest Round ONLY

Goal: 3:45 - 5:15

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

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

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

CUSTOMIZATION
Lighter weight

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

CUSTOMIZATIONS
TRX/Ring Row
Inverted Row
No Push Up Renegade Row (8 per side)
Banded Pull Ups

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

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

PROGRAM C

PROGRAM C

WARM UP
LOWER BODY BARBELL WARM UP
PULL UP WARM UP

WORKOUT

3 Rounds

8 Barbell Deadlifts
12 Pull Ups

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

12 Pull Ups
8 Barbell Deadlifts

Rest 1 Minute Between Rounds

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

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

Score: Slowest Round ONLY

Goal: 3:45 - 5:15

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

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

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

CUSTOMIZATION
Lighter weight

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

CUSTOMIZATIONS
TRX/Ring Row
Inverted Row
No Push Up Renegade Row (8 per side)
Banded Pull Ups

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

CUSTOMIZATIONS
Reduce calories

MAMA MODIFICATIONS

KB/DB Deadlift

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

Pull Ups

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

Run/Jog

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

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

210811_Demo.mp4

210811_Prog.mp4

210811_Cust.mp4

Reps vary depending on version today!

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

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

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

---

PROGRAM A

PROGRAM A

WARM UP
SQUAT WARM UP
UPPER BODY DUMBBELL WARM UP

WORKOUT

Every 3 Minutes for 4 Rounds (12 Minutes Total)

18 Alternating Dumbbell Shoulder Press
30 Unbroken Wall Balls

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

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

Score: Fastest Round with UNBROKEN Wall Balls

Goal: 1:30 - 2:00

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

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

CUSTOMIZATION
Single DB held in both hands

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

When you catch it. Catch first and then squat.

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

CUSTOMIZATIONS
Lower Target Height
Single DB Thruster
Empty Barbell Thruster

PROGRAM B

PROGRAM B

WARM UP
SQUAT WARM UP
UPPER BODY BARBELL WARM UP

WORKOUT

Every 3 Minutes for 4 Rounds (12 Minutes Total)

12 Barbell Shoulder Press
30 Unbroken Wall Balls

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

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

Score: Fastest Round with UNBROKEN Wall Balls

Goal: 1:30 - 2:00

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

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

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

CUSTOMIZATION
Go lighter

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

When you catch it. Catch first and then squat.

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

CUSTOMIZATIONS
Lower Target Height
Single DB Thruster
Empty Barbell Thruster

PROGRAM C

PROGRAM C

WARM UP
SQUAT WARM UP
SANDBAG UPPER BODY WARM UP

WORKOUT

Every 3 Minutes for 4 Rounds (12 Minutes Total)

18 Sandbag Shoulder Press
30 Unbroken Wall Balls

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

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

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

Score: Fastest Round with UNBROKEN Wall Balls

Goal: 1:30 - 2:00

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

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

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

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

When you catch it. Catch first and then squat.

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

CUSTOMIZATIONS
Lower Target Height
Single DB Thruster
Empty Barbell Thruster

MAMA MODIFICATIONS

Overhead Press

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

Thruster/Wallball

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

DB/Back/Front/Air Squat

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

210812_Demo.mp4

210812_Prog.mp4

210812_Cust.mp4

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

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

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

---

PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

2 Rounds

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

Suggested Weight
Men: 40#
Women: 25#

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

Score: Total Time

Goal: 11-16 Minutes

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

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

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

CUSTOMIZATIONS
Skip Overs
Line Hops

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

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

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

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

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

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

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

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

CUSTOMIZATIONS
Burpees
Burpee Kettlebell Swing

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP

WORKOUT

2 Rounds

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

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

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

Score: Total Time

Goal: 11-16 Minutes

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

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

BARBELL HOP OVER
Stand next to your barbell and hop laterally, then hop back. Each hop is one rep. Ideally this is 2 feet hopping and landing together, but if you need to do a little shuffle/skip instead for your knees, go for it.

CUSTOMIZATIONS
Skip Overs
Line Hops

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

CUSTOMIZATIONS
Plate Push Up and Over
Push Up + Taps

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

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

CUSTOMIZATIONS
Go lighter
Hang Power Snatch

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

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

CUSTOMIZATIONS
20 Plate Burpees
Burpee Kettlebell Swing

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

2 Rounds

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

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

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

Score: Total Time

Goal: 11-16 Minutes

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

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

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

CUSTOMIZATIONS
Sandbag Shuffle
Skip Overs

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

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

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

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

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

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

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

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

MAMA MODIFICATIONS

Jump/Skip/Hop Overs

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

Push Up

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

DB Snatch

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

Devil Press

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

Burpee

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

KB Swing

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

210813_Demo.mp4

210813_Prog.mp4

210813_Cust.mp4

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

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, PIGEON STRETCH
POST: SCIATICA/PIRIFORMIS, CALVES/ANKLES

---

PROGRAM A

PROGRAM A

WARM UP
LOWER BODY DUMBBELL WARM UP

WORKOUT

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

Run 200 Meters
Max Reps Dumbbell Hang Clunge

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

**Could also do this version with your sandbag!

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

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

Score: Total Hang Clunge Reps ONLY

Goal: 36-60 Reps

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

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

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

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

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

Catch in a partial front squat with the heels down, knees out, chest up. Stand up. Then with the dumbbells still at the shoulders, perform two alternating lunges.

You may perform forward stepping, reverse stepping, or even walking lunges. Keep the chest up, but do not overextend the back. Keep the belly tight! Make sure you take a long enough step so that your front heel is firmly planted when the back knee GENTLY touches the ground. Stand all of the way up then repeat on the opposite leg. Then lower the dumbbells back to the hips to start the next rep.

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

PROGRAM B

PROGRAM B

WARM UP
LOWER BODY BARBELL WARM UP

WORKOUT

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

Run 200 Meters
Max Reps Barbell Hang Clunge

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

Suggested Weight
Men: 75#
Women: 55#

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

Score: Total Hang Clunge Reps ONLY

Goal: 36-60 Reps

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

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

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

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

Shoot the elbows around and through FAST to allow the bar to land on the shoulders with the elbows high. Land in a partial front squat with the heels down, knees out, chest up. Stand up. Then with the bar still at the shoulders, perform two alternating lunges.

You may perform forward stepping, reverse stepping, or even walking lunges. Keep the chest up, but do not overextend the back. Keep the belly tight! Make sure you take a long enough step so that your front heel is firmly planted when the back knee GENTLY touches the ground. Stand all of the way up then repeat on the opposite leg. Then lower the bar back to the hips to start the next rep.

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

PROGRAM C

PROGRAM C

WARM UP
LOWER BODY BARBELL WARM UP

WORKOUT

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

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

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

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

Suggested Weight
Men: 75#
Women: 55#

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

Score: Total Hang Clunge Reps ONLY

Goal: 36-60 Reps

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

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

CUSTOMIZATIONS
Shorten distance
Reduce calories

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

Shoot the elbows around and through FAST to allow the bar to land on the shoulders with the elbows high. Land in a partial front squat with the heels down, knees out, chest up. Stand up. Then with the bar still at the shoulders, perform two alternating lunges.

You may perform forward stepping, reverse stepping, or even walking lunges. Keep the chest up, but do not overextend the back. Keep the belly tight! Make sure you take a long enough step so that your front heel is firmly planted when the back knee GENTLY touches the ground. Stand all of the way up then repeat on the opposite leg. Then lower the bar back to the hips to start the next rep.

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

MAMA MODIFICATIONS

Power Clean

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

Lunge

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

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

Run/Jog

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

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

210814_Demo.mp4

210814_Cust.mp4

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

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

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

---

PROGRAM A

PROGRAM A

WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

30 Burpees
60 Air Squats

Rest 1 Minute

2 Rounds
15 Burpees
30 Air Squats

Rest 1 Minute

3 Rounds
10 Burpees
20 Air Squats

No weight needed today!

Extra Challenge Men/Women: Add a weight vest

Score: Total Time Including Rest!

Goal: 12-18 Minutes

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

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

CUSTOMIZATIONS
Stepping Burpee
No Push Up Burpee

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

CUSTOMIZATIONS
Squat to Target
Assisted Squat

TEAM VERSION

TEAM VERSION

WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

In Teams of 2 Complete

20 Rounds (10 Rounds Each)

To be completed in I Go - You Go Fashion:

10 Burpees
20 Air Squats

Rest while your partner works

No weight needed today!

Extra Challenge Men/Women: Add a weight vest

Score: Total Time

Goal: 16-20 Minutes

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

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

CUSTOMIZATIONS
Stepping Burpee
No Push Up Burpee

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

CUSTOMIZATIONS
Squat to Target
Assisted Squat

MAMA MODIFICATIONS

Burpee

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

DB/Back/Front/Air Squat

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