MONDAY SHIFT 07/22/2019
 
SHIFT WARM UP
SHIFT WORKOUT

There are a bunch of scaling ideas in the main version of the workout today too, make sure to check that out because you might find one that works for you!

Metcon (Time)

25 Burpee
50 Upright Row with KB or DB
25 Burpee

Weight to try:

Men: 50#ish
Women: 30#ish

Use what you've got!

Time Cap: 15 Min
For this one the reps are set!

You will do 25 reps of a no push up burpee. So you will place the hands down, jump or step the feet out, jump or step the feet back in, stand.

Try to get into an actual flat plank position for each rep before coming back up!

You can also scale up to regular burpees with a push up if you are feeling up to it!

For the upright row you will hold the kb or db at the hips. Keeping the object close you will shrug the shoulders then bring the elbows high and outside like you are zipping up your jacket. Keep the object close as you come back down to the waist!

MOVEMENT TIP
MAMA MODIFICATIONS

BURPEES - 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 modify to skip the push up, Elevated Burpees, 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

UPRIGHT ROWS - Love this movement for Mamas! But if your growing belly is getting in the way of the row feel free to sub a KB Swing, Bent Over Row, or Banded Lat Pull Down.

 
MONDAY 07/22/2019
 

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Pre: Oly, Power
Post: Butts & Guts

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Warm Up Flow, Thoracic Spine Release
Post: Chest Opener, Posterior Chain Release

PROGRAM A

PROGRAM A

WARM UP

Full Body Simple Warm Up
Shoulder Warm Up

WORKOUT
07/22/2019

01/03/2018 SP Monday Re-Test!

BYE BYE GRIP!

This workout was originally posted on Jan 03, 2018. It is a grip smoker - so just be ready for that! Make sure you go back and check what you got last time!

For Time


25 Devil Press
50 Pull Ups
25 Devil Press

RX Men: 40# DBs
RX Women: 25# DBs

RX Plus: Wear your vest for this one if you want!

Goal: 12 Min or Less! Can you go under 9? Ok here it is! Just a BURNER!

For the devil press if you don't have the correct dumbbells just use what you've got! You can also use a plate and do plate burpees, but may want to up the reps to 40 or so to make it even since the plate is lighter (unless of course you are scaling to the plate on purpose..)

Another option is a burpee into a kettlebell swing! Or a burpee into a clean and press with your sandbag!

A devil press will be a push up with the hands on the dumbbells. Step or jump the feet in - so the hands are now on the inside of the legs. Make sure the heels are down, knees are bent, chest is up, back is flat. Pick the dumbbells up and perform a combination swing/clean and jerk/snatch with both dumbbells until they are locked out overhead with the biceps by the ears.

From here you will lower the weight back down to the ground keeping it under control and the back in a good position.

For the pull ups you may do any style pull you would like. Choose a style that allows you to at least get sets of 5-7 and where you think you will be able to complete all 50 reps in less than 5 min. Some of you will go much faster than that.

Options are:
Strict
Kipping/butterfly
Jumping
Band
Ring/TRX Row
DB Bent Over Row

Make sure you use full range of motion on whatever you choose!

The 12 min is not a cap - so just finish! But pick your weights and pull up styles that will allow you to be around that time or faster!

PROGRAM B

PROGRAM B

WARM UP

Full Body Simple Warm Up
Shoulder Warm Up

WORKOUT
07/22/2019

01/03/2018 SP Monday Re-Test!

No dumbbells for the Devil Press version? No problem. Use the dumbbells if you've got them, but if plates are all you have - this is a great alternative.

See Program C for sandbag option.

For the re-test it is only Program A. Adding B and C this time around for more options!

For Time


35 Plate Burpee
50 Pull Ups
35 Plate Burpee

RX Men: 45# Plate
RX Women: 25# Plate

**Pro tip - put a small 5lb plate on the ground under where your larger plate will go each time so that you don't smash your fingers.

RX Plus: Wear your vest for this one if you want!

Goal: 12 Min or Less! Can you go under 9?Ok here it is! Just a BURNER!

For the devil press if you don't have the correct dumbbells just use what you've got! You can also use a plate and do plate burpees, but may want to up the reps to 40 or so to make it even since the plate is lighter (unless of course you are scaling to the plate on purpose..)

Another option is a burpee into a kettlebell swing! Or a burpee into a clean and press with your sandbag!

A devil press will be a push up with the hands on the dumbbells. Step or jump the feet in - so the hands are now on the inside of the legs. Make sure the heels are down, knees are bent, chest is up, back is flat. Pick the dumbbells up and perform a combination swing/clean and jerk/snatch with both dumbbells until they are locked out overhead with the biceps by the ears.

From here you will lower the weight back down to the ground keeping it under control and the back in a good position.

For the pull ups you may do any style pull you would like. Choose a style that allows you to at least get sets of 5-7 and where you think you will be able to complete all 50 reps in less than 5 min. Some of you will go much faster than that.

Options are:
Strict
Kipping/butterfly
Jumping
Band
Ring/TRX Row
DB Bent Over Row

Make sure you use full range of motion on whatever you choose!

The 12 min is not a cap - so just finish! But pick your weights and pull up styles that will allow you to be around that time or faster!

PROGRAM C

PROGRAM C

WARM UP

Full Body Simple Warm Up
Shoulder Warm Up

WORKOUT
07/22/2019

The only version of this for the re-test is Program A. Added B and C for more options.

Gotta say - this sandbag version looks pretty fun.

For Time

25 Sandbag Burpee to Overhead
50 Pull Ups
25 Sandbag Burpee to Overhead

No RX or RX + on this version but suggest bag weights are as follows:

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

Goal: 12 Min or Less! Can you go under 9?Ok here it is! Just a BURNER!

For the devil press if you don't have the correct dumbbells just use what you've got! You can also use a plate and do plate burpees, but may want to up the reps to 40 or so to make it even since the plate is lighter (unless of course you are scaling to the plate on purpose..)

Another option is a burpee into a kettlebell swing! Or a burpee into a clean and press with your sandbag!

A devil press will be a push up with the hands on the dumbbells. Step or jump the feet in - so the hands are now on the inside of the legs. Make sure the heels are down, knees are bent, chest is up, back is flat. Pick the dumbbells up and perform a combination swing/clean and jerk/snatch with both dumbbells until they are locked out overhead with the biceps by the ears.

From here you will lower the weight back down to the ground keeping it under control and the back in a good position.

For the pull ups you may do any style pull you would like. Choose a style that allows you to at least get sets of 5-7 and where you think you will be able to complete all 50 reps in less than 5 min. Some of you will go much faster than that.

Options are:
Strict
Kipping/butterfly
Jumping
Band
Ring/TRX Row
DB Bent Over Row

Make sure you use full range of motion on whatever you choose!

The 12 min is not a cap - so just finish! But pick your weights and pull up styles that will allow you to be around that time or faster!

MAMA MODIFICATIONS

DEVIL PRESS - Start with modifying to lighter weight. 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. If you have to modify the movement too much you may want to sub KB Swings, Sled Push/Pull, Farmer Carry, or Ball Slams so that you can keep moving and keep the heart rate up!

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, Banded Lat Pull Downs, BIRTHFIT 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.

BURPEES - 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 modify to skip the push up, Elevated Burpees, 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

UPRIGHT ROWS - Love this movement for Mamas! But if your growing belly is getting in the way of the row feel free to sub a KB Swing, Bent Over Row, or Banded Lat Pull Down.

 
TUESDAY SHIFT 07/23/2019
 
SHIFT WARM UP
SHIFT WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)

8 Alternating Bodyweight Lunges
7 KB/DB Swings
6 Sit Ups

Idea weight for Men: 30-50# Single KB/DB
Idea weight for Women: 12-25# Single KB/DB

Score: Total Rounds + Any Additional Reps
Goal: 8 Rounds +

For the lunges we recommend reverse lunges - which means you will step backward - but if that doesn't work for you it is ok to switch to forward stepping or even walking lunges.

We like the reverse lunge because the working leg stays planted and this usually will lead to more heel drive, glute and hamstring use! Try it!

Take a long enough step backward that your back knee LIGHTLY touches the ground with the front heel still down. Make sure the knee doesn't cave in. Drive through the heel to stand up.

You will alternate feet with each lunge. So for each set of 8 you end up doing 4 per side.

If you are unable to do a FULL lunge you may shorten it slightly or doing a step up is a great sub.

For the swings you will hold the weight with both hands at the waist. Hinge forward at the hips and allow a slight bend of the knee. Pull the weight through the legs and keep the chest up (no round back) and belly tight! Stand up hard and fast to help make the bell weightless as you guide it to eye level with your upper body.

Arms stay pretty straight. Belly tight. Heels down.

Allow gravity to bring the weight back down, but don't let it pull YOU forward. Keep the belly tight and the heels down!

For the sit ups you will touch the ground behind you and come up and touch your toes at the top. If you are unable to come all of the way up without assistance you may try using a small pull on a band or towel. Do not YANK yourself up and down if you do this. These should be slow and controlled.

If you are unable to do sit ups at this time some other great alternatives are deadbugs or slam balls!

Make sure if you are a pregnant or recently postpartum mama that you check out the Mama Modifications on Members-Only and join the Street Parking Pregnant/Postpartum FB Group!

MOVEMENT TIP
MAMA MODIFICATIONS

FRONT RACK/ ALTERNATING LUNGES - 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 hold the weight in the front rack or by your side like a farmer carry. 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.

WEIGHTED SIT UPS/SIT UPS - This movement puts A LOT of pressure on the core and pelvic floor. Please consider risk vs.reward when deciding if this movement is right for you. If you feel confident with your core and pelvic floor health you can always try fewer reps to notice and manage any symptoms. You can also SUB:BIRTHFIT Functional Progressions (see the Warm Up videos in the Member's Only website), Ball Slams, KB Swings, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws.

KB SWING - If you notice and 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 of the swing a little too tight for comfort, you can sub a single arm swing!

 
TUESDAY 07/23/2019
 

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Pre: Power
Post: Suns Out Guns Out
Either: Gymnastics
Swap: Sangbag

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Morning Coffee, Spine Strengthening
Post: Pigeon Stretch, Lower Back Release

PROGRAM B

PROGRAM B

WARM UP
Full Body Simple Warm UP!

Barbell Clean Warm Up

WORKOUT

5 Rounds

16 Front Rack Lunges (Alternating)
14 Hang Power Cleans
12 Weighted Sit Ups

RX Men: 95# Bar / 40#ish Sit Ups
RX Women: 65# Bar / 25#ish Sit Ups

RX+ Men: 115# Bar / 50#ish Sit Ups
RX+ Women: 75# Bar / 35#ish Sit Ups

Score: Total Time
Goal: 12 Min or Less
For the goal time you're looking at sub 2:30 rounds so pick a load you can manage well and break up into at most 2 sets!


For the lunges, make sure the bar is resting on the shoulders with a loose fingertip grip and elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 16 you end up doing 8 on each side.

If lunges are an issue you may try step ups either lightly loaded or unweighted.

For the hang power clean you will deadlift the bar to the "hang" position at the hips with straight arms. You will have the hands just outside of the legs and the feet are under the hips. You will bend the knees and keep the 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. You will catch in a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the bar back to the hips for the next rep.

You can do anything you want with your feet in the sit ups. What we are looking for is the weight touching the ground over your head at the bottom and either touching your toes or pressing up over your head at the top. Of course - lower the weight if necessary to keep moving. Use a plate, dumbbell, or medicine ball.

If weighted situps aren't happening do regular situps without the weight.

PROGRAM A

PROGRAM A

WARM UP
Full Body Simple Warm UP!

Dumbbell Clean Warm Up

WORKOUT

5 Rounds

16 DB Front Rack Lunges (Alternating)
14 DB Hang Power Cleans
12 Weighted Sit Ups

RX Men: 40# DBs
RX Women: 25# DBs

RX+ Men: 50# DBs
RX+ Women: 35# DBs

Score: Total Time
Goal: 12 Min or Less

You're working with less than 2:30 per round here to meet the goal time so choose a load you can manage well and break up the movements into at MOST 2 sets!

For these lunges, make sure the dumbbells are resting on the shoulders with the elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 16 you end up doing 8 on each side.

If lunges cause any issues, try lightly loaded or even unweighted step ups.

For the DB hang power clean you will deadlift the DBs to the "hang" position at the hips with straight arms. You will have the hands just outside of the legs and the feet are under the hips. You will bend the knees and keep the heels down. Allow a slight 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 shoulder with the elbows high. You will catch in just a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the weight back to the hips for the next rep.

You can do anything you want with your feet in the sit ups. What we are looking for is the weight touching the ground over your head at the bottom and either touching your toes or pressing up over your head at the top. Use a plate, dumbbell or medicine ball. Of course - lower the weight if necessary to keep moving.

If weighted situps aren't happening do regular situps without the weight.

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm UP!

Dumbbell Clean Warm Up

WORKOUT

5 Rounds

16 Sandbag Front Rack Lunges (Alternating)
14 Sandbag Hang Power Cleans
12 Sandbag Sit Ups

No RX or RX+ for this one but here are the suggested sandbag weights:

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

Use a different weight for sit ups if necessary.

Score: Total Time
Goal: 15 Min or Less
This is a great all around blaster but beware the tax on your core will be significant. Remember to keep your belly tight in all the movements and your chest up!


On the lunges, choose a weight you can complete all the reps in about a minute. This should be enough time to break up the reps into 2 sets or MAYBE 3 at the most in the later rounds.

For these lunges, make sure the sandbag is resting on the biceps with the elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all the way up between reps and alternate legs with each lunge. So for each set of 16 you end up doing 8 on each side.

If you have any knee issues with lunges, you might try step ups instead with a light load or unweighted.

The hang power clean starts at the top of a deadlift. Bend the knees and keep the heels down. Allow a slight hinge at the hips. Keep the arms straight and the bag close to the body. Stand up hard and fast. Shrug the shoulders. Pull the elbows high and outside to keep the sandbag close as you pull yourself under it. Rotate your elbows around the bag FAST to allow the sandbag to land on the biceps with the elbows high. You will catch in a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the sandbag back to the hips for the next rep.

You can do anything you want with your feet in the sit ups. Ideally, you will perform them holding the sandbag between your forearms and chest so that when you sit up it is resting on your biceps. Of course - if you have a really heavy sandbag you may need to switch to a lighter dumbbell or plate.

If weighted situps aren't happening do regular situps without the weight

MOVEMENT TIP
MAMA MODIFICATIONS

FRONT RACK/ ALTERNATING LUNGES - 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 hold the weight in the front rack or by your side like a farmer carry. 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.

WEIGHTED SIT UPS/SIT UPS - This movement puts A LOT of pressure on the core and pelvic floor. Please consider risk vs.reward when deciding if this movement is right for you. If you feel confident with your core and pelvic floor health you can always try fewer reps to notice and manage any symptoms. You can also SUB: BIRTHFIT Functional Progressions (see the Warm Up videos in the Member's Only website), Ball Slams, KB Swings, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws.

HANG POWER CLEAN - You could alway try less weight. For pregnant mamas with bellies that interrupt the most efficient path of the bar, be sure to sub DBs for the barbell so you are not training inefficient movement patterns.

KB SWING - If you notice and 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 of the swing a little too tight for comfort, you can sub a single arm swing!

 
WEDNESDAY SHIFT 07/24/2019
 
SHIFT WARM UP
SHIFT WORKOUT

6 Rounds

30 Seconds Single Unders / Taps
30 Seconds Alternating Hang Dumbbell Snatch
30 Seconds Single Unders / Taps
30 Seconds Air Squats

Idea weight for Men: 30-40# Single KB/DB
Idea weight for Women: 12-25# Single KB/DB

Score: Total Reps of Dumbbell Snatch + Air Squats ONLY
Goal: 120+ (roughly per movement per round)

For this workout you will choose between single unders with your jump rope, taps, or you can even do like chalk line lateral hops!

If you are unable to jump you will choose a low step up!

For the hang dumbbell/kb snatches you switch hands between each rep. These don't have to come from the ground each time, just from the "hang" or the waist.

You will hold the weight in one hand and stand fully. Feet should be about shoulder width apart with the heels down.

You will reach your butt back and allow a slight bend in your knees as you bring the weight back between your legs with a straight arm. Make sure the chest is up and belly tight.

Stand up hard and fast to help you move the weight! Shrug and then PUNCH the weight up overhead to a locked out position with the bicep by the ear! Lower under control into the next rep!

Always heels down and chest up!

For the air squats the feet are under the shoulders with the heels down. Lift the chest and tighten the belly. Reach the butt back and down with the heels down and drive the knees out. Keep the chest lifted and the belly tight. Get the butt lower than the knees at the bottom with the heels down and knees out. Don't allow yourself to plop or collapse at the bottom. Keep fighting to keep the chest up!

If you are unable to keep a good position - or experience pain going that low - you may choose to squat to a target that is a bit higher. You may also try using a counter balance like the back of a chair or a squat rack.

MOVEMENT TIP
MAMA MODIFICATIONS

Double/Single Unders - To avoid the added pressure to the pelvic floor that DUs/SUs can create, sub: Taps, Row, Bike, Quick Step Ups, 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 scaling the number of DUs/SUs down to a number that is realistic for you to practice proper positioning and pressure before experiencing any symptoms of dysfunction. 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.

DB SNATCH/HANGING 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 you might want to try subbing shoulder height KB Swings or Bent Over Rows.

 
WEDNESDAY 07/24/2019
 

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Pre: Power, Oly
Post: Butts & Guts, Suns Out Guns Out
Either: Gymnastics

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Hip Flexors/Psoas, Airplane Stretch
Post: SI Joint Release, Calves/Ankles

PROGRAM B

PROGRAM B

WARM UP

Full Body Simple Warm Up
Squat Warm Up
Snatch Warm Up

WORKOUT

3 Rounds
Each Round is

40 Double Unders
20 Power Snatch
40 Double Unders
20 Thrusters

Rest 2 Min between Rounds

RX Men: 75#
RX Women: 55#

RX+ Men: 95-115# / 50 Double Unders

RX+ Women: 65-75# / 50 Double Unders

Score: Slowest Round ONLY
Goal: Under 5 Min (Under 4 would be GREAT)

PROGRAM A

PROGRAM A

WARM UP

Full Body Simple Warm Up
Squat Warm Up

WORKOUT

3 Rounds
Each Round is

40 Double Unders
20 Dumbbell Snatch (Alternating)
40 Double Unders
20 Thrusters

Rest 2 Min between Rounds

RX Men: 40# DBs
RX Women: 25# DBs

RX+ Men: 50# DBs / 50 Double Unders

RX+ Women: 35# DBs / 50 Double Unders

Score: Slowest Round ONLY
Goal: Under 5 Min (Under 4 would be GREAT)

MOVEMENT TIP
MAMA MODIFICATIONS

Double/Single Unders - To avoid the added pressure to the pelvic floor that DUs/SUs can create, sub: Taps, Row, Bike, Quick Step Ups, 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 scaling the number of DUs/SUs down to a number that is realistic for you to practice proper positioning and pressure before experiencing any symptoms of dysfunction. 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.

DB SNATCH/HANGING 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 you might want to try subbing shoulder height KB Swings or Bent Over Rows.

DB THRUSTERS - To focus on managing proper posture, breathing mechanics, core pressurization, and/or joint stability, sub: Less weight, Box/Target/Supported Squat + Press, or try the SHIFT Programming with Air Squats.

 
THURSDAY SHIFT 07/25/2019
 
SHIFT WARM UP
SHIFT WORKOUT

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


1 Min Jog, Row, Bike, Single Unders, Taps
20 Alternating Plank Shoulder Taps
15 Alternating Step Ups

No weight needed today!

Use a step up height that challenges you but you feel comfortable stepping up AND down.

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 5 Rounds +

For this workout you may jog, do taps or jump rope. Or if you have access to something like a bike or rower - you may do that!

Make sure that you go at a pace that is uncomfortable for you, but that will allow you to move for the entire minute.

For the plank + shoulder taps you will start in the top of the push up position. Make sure the shoulders, hips and heels are in line. Belly tight! No sagging! Bring the right hand up to touch the left shoulder - then the left hand up to touch the right shoulder. That is one rep.

For the step ups choose a height that is challenging but both safe and something you are comfortable stepping up AND down on. Alternate feet with each step - so for each set of 15 you end up doing 8 on one side and 7 on the other. Make sure you put your whole foot on the step and drive out of the heel. Don't allow the knee to cave in!

You may also switch to alternating step back lunges if you are more comfortable with those.

MOVEMENT TIP
MAMA MODIFICATIONS

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

PLANK UP AND OVERS/PLANK SHOULDER TAPS - If you feel a lot of pressure in your belly or pelvic floor in the plank position or are working on healing or managing diastasis, feel free to modify with bent knees for a table top position or low bear pose. You could also sub Elevated Shoulder Taps, Elevated Plank Walk Outs, Overhead Plate March, Waiter Walks.

 
THURSDAY 07/25/2019
 

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Pre: Power, Oly
Post: Butts & Guts, Suns Out Guns Out
Either: Gymnastics
Swap: Sandag, Endurance

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Couch Stretch, Warm Up Flow
Post: Quads/IT, Stress Relief

PROGRAM A

PROGRAM A

WARM UP

Box Jump Warm Up
Running Warm Up

WORKOUT

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


400 Meter Run
20 Plank Up and Overs
15 Box Jump Overs

RX+ - Do more rounds
Ha ha

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 5 Rounds +
Ok ok - shoot for at least 4 rounds.


An up and over is where you get a stack of plates, or books, or a med ball etc. Roughly 6-10" high. You will start with hands on one side of the object in the top of a push up/plank position. You will make sure the belly is tight with the hips in line with the shoulders. No high butts or sagging!

Put the hand closest to the stack of plates etc on top of it. Then the other. Then off on the other side one hand at a time. You are working to keep in a tight plank position as you move your hands back and forth. EVERY TIME you go over = 1 rep. So up and over right = one rep. Then up and over left = another rep.

If you are unable to go up and over or just simply can't find anything to do it with 4 shoulder taps = 1 rep.

PROGRAM C

PROGRAM C

WARM UP

Box Jump Warm Up
Full Body Warm Up

WORKOUT

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


500 Meter Row
or
Bike 30 Cal Men / 22 Cal Women

20 Plank Up and Overs
15 Box Jump Overs

RX+ - Do more rounds
Ha ha

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 5 Rounds +
Ok ok - shoot for at least 4 rounds.


An up and over is where you get a stack of plates, or books, or a med ball etc. Roughly 6-10" high. You will start with hands on one side of the object in the top of a push up/plank position. You will make sure the belly is tight with the hips in line with the shoulders. No high butts or sagging!

Put the hand closest to the stack of plates etc on top of it. Then the other. Then off on the other side one hand at a time. You are working to keep in a tight plank position as you move your hands back and forth. EVERY TIME you go over = 1 rep. So up and over right = one rep. Then up and over left = another rep.

If you are unable to go up and over or just simply can't find anything to do it with 4 shoulder taps = 1 rep.

MOVEMENT TIP
MAMA MODIFICATIONS

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

PLANK UP AND OVERS/PLANK SHOULDER TAPS - If you feel a lot of pressure in your belly or pelvic floor in the plank position or are working on healing or managing diastasis, feel free to modify with bent knees for a table top position or low bear pose. You could also sub Elevated Shoulder Taps, Elevated Plank Walk Outs, Overhead Plate March, Waiter Walks.

 
FRIDAY SHIFT 07/26/2019
 
SHIFT WARM UP
SHIFT WORKOUT

10 Min AMRAP
(As Far as You Can Get in 10 Min)


1 Deadlift
1 Goblet Squat
2 Deadlifts
2 Goblet Squats
3 Deadlifts
3 Goblet Squats
4 Deadlifts
4 Goblet Squats....

Keep adding 1 rep to each movement and get as far as you can in 10 min.

Idea weight for Men: 30-55# Single KB/DB - or - Pair of Lighter DBs for Deadlifts and single KB/DB for Goblet Squats

Idea weight for Women: 12-35# Single KB/DB - or - Pair of Lighter DBs for Deadlifts and single KB/DB for Goblet Squats

Score: Total REPS (so add ALL of it up at the end...1+1+2+2+3+3....)
Goal: Get through the round of 10 or more! For this workout you may choose to do your deadlifts with a single kb, a single dumbbell or a pair of dumbbells.

For a single kb or dumbbell you will have the weight between the feet. Weight should be in the heels with the chest up! Arms stay straight and back stays flat. You will have a slight bend in the knee and a hinge at the hip at the bottom. To lift the weight you will drive out of the heels and lift the chest! Squeeze the butt to stand tall. To lower the weight back down, hinge at the hip, keep the belly tight and chest up - arms straight and lower the weight back down to between the feet!

If you are using a set of dumbbells - you will have one in each hand on the outside of the feet. Stand a little more narrow and touch one head of the dumbbell to the ground for each rep.

For the goblet squats you will hold the kb or db at the chest. Stand tall and tighten the belly. With the feet shoulder width apart you will reach the butt back and down. Keep the heels down. Drive the knees out. Keep that chest UP! Get the butt lower than the knees at the bottom if possible. You may use a target to help you find your depth if you need to! If you are unable to get that low with weight - you can ditch it. If you are unable to get that low in a good position in general - then you may squat to a higher target! We would rather have you go all of the way down with no weight than go only partially down with weight though.

MOVEMENT TIP
MAMA MODIFICATIONS

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

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 its 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.

 
FRIDAY 07/26/2019
 

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Pre: Power, Oly
Post: Suns Out Guns Out
Either: Gymnastics

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Spine Strengthening, Pigeon Stretch
Post: Sciatica/Piriformis, Hips

PROGRAM B

PROGRAM B

WARM UP

Squat Warmup
Full Body Warm Up

WORKOUT

10 Min EMOM
(Every Minute on the Minute for 10 Min)


Min 1:
5 Deadlifts
1 Front Squat

Min 2:
5 Deadlifts
2 Front Squats

Min 3:
5 Deadlifts
3 Front Squats

Keep adding 1 Front Squat each minute until you have completed…

Min 10:
5 Deadlifts
10 Front Squats

No RX or RX+ Weight on this workout as your score is the weight you choose! If you don't make it the entire 10 min because you went too heavy - just note in the comments.

Score: The weight you use.
Goal: Make it - but question if you are going to make it around min 6…Like any “death by” - this will start out kinda easy and then really start to add up.

The goal of this version is to go heavy. (Whatever that means for you). If you are still new to these movements you can use this as practice or do the dumbbell Program A version / the sandbag Program C version. These are less heavy and more reps.

PROGRAM A

PROGRAM A

WARM UP

Squat Warmup
Full Body Warm Up

WORKOUT

10 Min EMOM
(Every Min on the Min for 10 Min)


Min 1:
6 Single Leg DB Deadlifts
1 DB Front Squat

Min 2:
6 Single Let DB Deadlifts
2 DB Front Squats

Min 3:
6 Single Leg DB Deadlifts
3 DB Front Squats

Keep adding 1 Front Squat each minute until you have completed..

Min 10:
6 Single Leg DB Deadlifts
10 DB Front Squats

RX Men: 40# DBs
RX Women: 25# DBs

RX+ Men: 50# DBs
RX+ Women: 35# DBs

Score: Don't worry too much about it. Just put 10 as your score if you complete all of the work in the assigned minute. If you miss any - put one less round.
Goal: Make it - but question if you are going to make it around min 6. This will start out kinda easy and then really start to add up.

PROGRAM C

PROGRAM C

WARM UP

Squat Warmup
Full Body Warm Up

WORKOUT

10 Min EMOM
(Every Min on the Min for 10 Min)


Min 1:
4 Sandbag Over Shoulder
1 Sandbag Front Squat

Min 2:
4 Sandbag Over Shoulder
2 Sandbag Front Squats

Min 3:
4 Sandbag Over Shoulder
3 Sandbag Front Squats

Keep adding 1 Front Squat each minute until you have completed..

Min 10:
4 Sandbag Over Shoulder
10 Sandbag Front Squats

No RX or RX+ on this one. If your bag is super heavy you may lower the over shoulder reps to 3 and just keep repeating whatever minute is your sticky minute. For example - if you can get 4 + 7 but 4+ 8 won't happen. Do 4+ 7 until 10 min is up.

Score: Don't worry too much about it. Just put 10 as your score if you complete all of the work in the assigned minute. If you miss any - put one less round.

Goal: Make it - but question if you are going to make it around min 6. This will start out kinda easy and then really start to add up.

MOVEMENT TIP
MAMA MODIFICATIONS

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

KB/DB Deadlift - If your 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 its 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.

 
SATURDAY 07/27/2019
 
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ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Pre: Oly
Post: Butts & Guts
Swap: Sandbag, Endurance

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Down Dog Flow, Morning Coffee
Post: Chest Opener, Shoulder Stretch

PROGRAM B

PROGRAM B

WARM UP

Running Warm Up
Overhead Warm Up

WORKOUT

5 Rounds

Run 200 Meters
20 Push Press
Run 200 Meters
15 Bent Over Row

RX Men: 75#
RX Women: 55#

RX+ Men: 95#
RX+ Women: 65#

**You could also throw in some sandbag stuff with this version instead of dumbbells if you want!

Score: Total Time
Goal: Under 22 Min

PROGRAM A

PROGRAM A

WARM UP

Running Warm Up
Dumbbell Shoulder Warm Up

WORKOUT

5 Rounds

Run 200 Meters
20 Push Press
Run 200 Meters
10 Renegade Row (with Push Up)

RX Men: 40# DBs
RX Women: 25# DBs

RX+ Men: 50# DBs
RX+ Women: 35# DBs

Score: Total Time
Goal: Under 22 Min

PROGRAM C

PROGRAM C

WARM UP

Running Warm Up
Dumbbell Shoulder Warm Up

WORKOUT

5 Rounds

Row 250
or
Bike 15 Cal Men / 11 Cal Women

20 Push Press

Row 250
or
Bike 15 Cal Men / 11 Cal Women

10 Renegade Row (with Push Up)

RX Men: 40# DBs
RX Women: 25# DBs

RX+ Men: 50# DBs
RX+ Women: 35# DBs

**You could also throw in some sandbag stuff with this version instead of dumbbells if you want!

Score: Total Time
Goal: Under 22 Min

MOVEMENT TIP
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MAMA MODIFICATIONS

RUN/JOG - To avoid the added pressure to the pelvic floor that the impact from running can create, sub: Taps, SU, Row, Bike, Farmer Carry, Sled Push/Drag, Quick Step Ups. If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or scaling the distance that you run so that you can focus on your posture, breathing mechanics, and managing the pressure of your or and pelvic floor.

DB PUSH PRESS - Focus on proper alignment of your pelvis and spine. If you find yourself over extending in your back, coning in your belly or feeling pressure in your pelvic floor when you dip, sub less weight, Strict Press, Seated Strict Press, or even Front Raises.

RENEGADE ROW - If you notice coning in the plank position you may want to do an elevated (i.e. hands on box or bench or knees on the ground) renegade row. Or Separate the movement into an elevated push up and then a traditional DB Bent Over Row or even change it to shoulder taps or elevated shoulder taps. If you are later in your pregnancy or in the rehab phase of postpartum you may want to train with intention and sub another movement that compliments the season you're in including any of the BIRTHFIT Functional Progressions, BIRTHFIT Dumbbell Windmill, BIRTHFIT Bandeed Woodchop, or Overhead Plate Hold

 
POWER | WEEK 30
 

Bench Press (6 x 4 (Building Sets))

Rest 2 Min between sets.

Each set should be heavier than the last. Start with something heavy but that you are confident in.

As always don't go too heavy if you don't have a spot or a SAFE way to bail.

For the bench you should try to get set up so that your feet and heels are down. If you have a tall bench or if you are short - you can put plates where your feet will be! Keep the butt on the bench. Before you unrack the bar think of pulling the shoulders back and down and pinching a pack of playing cards in your armpits.

Hands should be just outside the shoulders with a full grip around the bar. As you lower the bar, keep the elbows IN.

Touch the chest (not BOUNCE on the chest) and press to lock out at the top.

Single Arm Dumbbell Press (4 x 8-12 Each Side)

Choose a weight that you can do 8 for sure, but 12 is pushing it.

You can do these seated or standing. Either way keep the belly tight and rib cage pulled in.

Start with the dumbbell at the shoulder, press to lockout getting the bicep by the ear.

Do 8-12 on one side and the same on the other.

Rest about 30 seconds between arms and 1-2 min between rounds.

 
BUTTS & GUTS | WEEK 30
 
 

Butts

4 Rounds
15 Stiff Legged "No Touch" Deadlifts
30 Jumping Lunges

Rest 2 Min between Sets

No rest between movements

Score is weight used for Stiff Legged DeadliftsFor the stiff legged "no touch" deadlifts - you will start with the bar in the hang position. Reach the butt back and keep the bar in contact with the legs. Allow the bar to travel down the leg by hinging at the hips. Goal is to keep knees pretty straight but not completely locked out. You will continue to go down until the bar is at the shins but do not let the bar (plates) touch the ground before turning it around to stand up.

Keep the bar in contact with the body on the way down and up. To stand up, squeeze the butt. Back should be flat and chest should be up throughout.

For the jumping lunges - you will jump as you switch which leg is in front and which one is in back. Touch the back knee lightly - no slamming! Make sure you are driving off of the front heel and working to keep the torso up.

If you cannot or are not ready to jump - no problem. Just sub regular lunges!

3 Rounds

1 Min Side Plank with Weight Right
15 Side Plank Pass Throughs Right
Rest 1 Min

1 Minute Side Plank with Weight Left
15 Side Plank Pass Throughs
Rest 1 Min
Max L -Sit Hang

No Score, but use a LIGHT weight. Go heavier after first round if first round is too light.For the side plank you can do it with both knees off of the ground, or you can put one knee down. You will be sideways on one elbow and the other arm (holding a light weight) will be extended out to the side (up).

Keep the hips lifted. If you start to sag you can take small breaks throughout the minute, but try to hold it! If you need to do these weightless that's ok too!

Once the minute is up you will perform the pass through by reading the weight around the torso and through the space between your hips and the ground. Roll back out of it and back to the starting position. That is 1 rep.

Once again - all of this can be done with no weight if necessary.

For the L-Sit Hang you will fight to keep your legs straight and out in front of you. If you need to allow a knee bend or even do the whole thing in a tuck position, that is ok.

MAMA MODIFICATIONS

STIFF LEGGED DEADLIFTS - This can be such a great movement for mamas! Focus on good posture, breathing mechanics, and midline stability. Feel free to use lighter weight, a slightly wider stance, or even sub a banded good morning

JUMPING LUNGES - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do a smaller step/less range of motion, or sub stepping step up lunges. 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 a squat jump.

SIDE PLANKS WITH WEIGHT/PASS THROUGHS - In addition to the options in the movement description, you can use less weight or no weight, or practice holding a side plank without the rotation. If you’re working on healing or managing diastasis you may want to sub Functional Progression 2 (see the video demo in the Warm Up section of the website) or sub the rolling transition from Functional Progression 1 to 2. You could also sub BIRTHFIT Banded Woodchops or BIRTHFIT Windmills.

MAX L-SIT HANG - If you notice any coning or are working to heal or manage diastasis feel free to sub a Farmer Carry/Hold, Overhead Plate Hold/March, Bear Pose Or Functional Progression 4 Hold or Crawl.

 
SANDBAG | WEEK 30
 

This is our fourth official week of the Sandbag Accessory programming! We have had sandbag versions of the daily workouts for a while - but THIS is a sandbag specific workout with movements that won't necessarily fit into the regular daily versions of the workout.
This workout is great for anyone who wants to learn more ways to implement their sandbag and gain strength from playing with this unstable load. Add this in wherever makes sense for your schedule.


Pro Tip: Most of these workouts are more "workout" than accessory. Probably skip the regular workout on the day you do it and if anything throw in one of the other accessory programs.

WORKOUT

20min AMRAP

Run 200M
15 Bent over sandbag slams
10 sandbag sit ups

MOVEMENT TIP
 
GYMNASTICS | WEEK 30
 

Warm Up

2 Rounds:
10 Scapular Pull-Ups
0:30 Bench Tricep Stretch
10 Kip Swings
5 Push-UpsScapular Pull-Ups

1. Begin in a dead hang on the bar, with your hands shoulder width apart. You should be sinking down, with your shoulders in contact with your ears.
2. Engage the lats by "pulling down on the bar", creating as much space as possible between your shoulders and ears.
3. Hold for two seconds.
4. Lower back down into your dead hang position.

Bench Tricep Stretch

1. Begin sitting glutes-to-heels on the ground, facing your bench (or, any apparatus you are using: Chair, couch, desk, etc.)
2. Place your hands on the bench, palms down, and slide them forward until your elbows are supported. The goal is to keep the joint as comfortable and safe as possible.
3. Arms should be shoulder width apart.
4. With your knees together, lift your glutes and set your hips directly over your knees. Both legs should be together and creating aa 90 degree angle.
5. Allow your head to fall through your arms, and press your chest towards the floor.
6. Bend your elbows and pull your thumbs to shoulder blades. This will intensify the stretch in the triceps.
7. Engage your core by pulling the belly button into your spine. This will flatten out and protect the lower back. No sagging.

Kip Swings

1. Begin standing under the bar.
2. Jump to the bar, landing in a hollow position.
3. Drive your heels back and push your chest forward into an arch position.
4. Continuously move back and forth between the hollow and arch, keeping the glutes and legs tight.
5. Note: Smaller and tighter positions are better than larger, out of control positions! Make sure you are fully engaged.

EMOM x 12
(Every Minute on the Minute for 12 Min)
Min 1: 2-5 Bar Muscle-Up
Min 2: 12 Single Arm Medball Push-Ups

Subs and Modifications
Less reps / Jumping transitions
Regular push-ups / Push-ups from the knees

Score: Total Reps of Both

So if you do 2 Bar Muscle Up and 12 MB Push UPs per round your score would be 12 BM + 72 Push Ups=84Bar Muscle Up

1. Begin standing behind the bar
2. Jump to the bar and catch in a hollow position
3. Allow yourself to patiently swing forward, opening into an arch position as you pass to the front of the bar
4. Hit the full range of motion in your arch position
5. Once you start swinging backwards, drive your knees towards the ceiling
6. (Aggressively!) Squeeze your glutes to produce as much power as possible, driving your hips towards the bar
7. As you come close to the bar, sit up quickly using your core, and shift your hands over the top of the bar
8. Land in a front support

Med Ball Push Ups

1. Set up in a plank position, with your left hand on top of the Medball, right hand on the floor. Your left arm will be bent, so your body remains parallel to the ground.
2. Lower yourself towards the ground, making sure your elbows track backwards.
3. Push back up into your starting position.
4. Staying in your plank position, roll your Medball towards your right hand.
5. Set up in your plank position with your right hand on the Medball, left hand on the ground.
6. Perform a push-up.
7. Continue alternating the Medball back and forth between both sides.

Skill Focus: Spacial Awareness
3 Rounds for Quality:

5 Jump Full Turn to the Right
5 Candlestick to Forward Roll
5 Jump Full Turn to the Left

Subs and Modifications

Jump Half Turn / Jump Quarter Turn
Candlestick with Bent Legs / Slow Forward RollJump Full Turn

1. Begin standing with your feet hip width apart.
2. Using your arms to help with momentum, jump and spin 360 degrees to the right, landing in the same position, facing the same direction.
3. Make sure to land with bent knees, and try not to move your feet.

Candlestick to Forward Roll

1. Begin standing with feet hip width apart.
2. Sit back, getting your glutes as close to your heels as possible.
3. Roll back onto your shoulder blades, with your arms extended overhead and pressing into the ground.
4. Your toes should come up, pointing towards the ceiling.
5. At the top of the rep, squeeze your glutes to open your hip angle.
6. As you roll forward, pull your heels close to your glutes, and sit-up quickly, getting your shoulders over your toes.
7. Set your hands on the floor, and go immediately into a forward roll.
8. Make sure to tuck your chin into your chest, and stare at your bellybutton for the entire rotation.

 
ENDURANCE | WEEK 30
 

STREET PARKING 5K PROGRAM WEEK: 3 RUN: 1 (Time)

**You should have at least 1 day between run sessions.

RUN 200 M - FAST
75 SECOND REST
RUN 200 M - FAST
75 SECOND REST
RUN 600 M - MODERATE
NO REST
RUN 200 M - FAST
75 SECOND REST
RUN 600 M - MODERATE
NO REST
RUN 200 M - FAST
75 SECOND REST
RUN 400 M - MODERATE
NO REST
RUN 200 - FAST

Total: 2600 M

FAST = 85-90% - UNCOMFORTABLE BUT SUSTAINABLE
MODERATE = 75-80% - SUSTAINABLE / SLIGHTLY UNCOMFORTABLE
REST = REST

SCORE: TOTAL TIME (including rest)
GOAL: This workout is to teach us how to start strong - find a pace - get a few strong surges - settle back in - and finish strong at the end. Do NOT mess up the paces to get a better score. Try to make the paces for 600s and 400 the same and the paces for 200s the same.

Run Version - No Measure

Run 1 Min - Hard
Rest 1:15
Run 1 Min - Hard
Rest 1:15
Run 3 Min - Moderate
NO REST
Run 1 Min - Hard
Rest 1:15
Run 3 Min - Moderate
NO REST
Run 1 Min - HARD
Rest 1:15
Run 2 Min - Moderate
No Rest
Run 1 Min - HARD

Total Time - 18 Min

This workout is short - but the point is to go HARD on those 1 Min intervals.

Do not mess up the pace to get a better time.

Score: Total Distance if you are able to measure with a watch or something!
Goal: Go HARD!

Row Version

Row 250 M - Hard
Rest 1:15
Row 250 M- Hard
Rest 1:15
Row 750 M - Moderate
NO REST
Row 250 M - Hard
Rest 1:15
Row 750 M - Moderate
NO REST
Row 250 M - HARD
Rest 1:15
Row 500 M- Moderate
No Rest
Row 250 M - HARD

Total Meters - 3250

This workout is short - but the point is to go HARD on those 1 Min intervals.

Do not mess up the pace to get a better time.

Score: Total Time
Goal: Go HARD!

Bike Version

Cals = Men/Women

Bike 15/11 Cals - Hard
Rest 1:15
Bike 15/11 Cals - Hard
Rest 1:15
Bike 45/33 Cals - Moderate
NO REST
Bike 15/11 Cals - Hard
Rest 1:15
Bike 45/33 Cals - Moderate
NO REST
Bike 15/11 Cals - HARD
Rest 1:15
Bike 30/22 Cals - Moderate
No Rest
Bike 15/11 Cals - HARD

This workout is short - but the point is to go HARD on those 1 Min intervals.

Do not mess up the pace to get a better time.

Score: Total Time
Goal: Go HARD!

 
OLY | WEEK 30
 

Metcon (Distance)

Seated Box Jumps

Put 10 Min on the clock and work on this movement. Start low and add height as you are comfortable. If you are unable to add much height - try hitting one every 30 Seconds - 1 min at a moderate height.

Score is highest successful jump.
For this one we will start in a seated position at or just below parallel. You can sit on a low box, stack of plates - or whatever you can just to make that happen.

In this seated position you will have the heels down roughly hip width apart. You need to be completely sitting - with the chest up.

Use the ARMS!! Throw arms and jump from that dead stop position!

You will want to think of exploding UP and then pulling the knees up FAST!!

Be careful! No bloody shin pics PLEASE!!

Power Snatch (8 x 1 / 6 x 1 / 4 x 1 / 2 x 1)

The way this will work is 1 rep every 30 seconds x 8.
Then you rest 2 min.
Followed by 1 rep every 30 seconds x 6 at a heavier weight.
Rest 1:30.
Followed by 1 rep every 30 seconds x 4 at a heavier weight.
Rest 1 Min.
Followed finally by 1 rep every 30 seconds x 2 at a heavier weight.

You will add weight during those rest periods.

Start with something you can move well and have room to increase for the 8s. Your score is what you use for the final 2 reps.

The bar will start on the ground. You will use a wide/overhead squat grip. The feet are roughly hip - shoulder width apart with the weight in the heels. The knees are bent but hips are higher than the knees. Chest is over the bar. Arms are straight. Bar is close to the body. Back is flat.

Drive the heels into the ground as you start to lift the chest. The bar comes off the ground - keep it close to the body! Control this first pull.

Once the bar is past the knees you will pick up speed! Scoop the hips underneath a bit but keep the heels down. Think about finishing the up or JUMP with the arms still straight. Jump UP not forward.

Shrug the shoulders, and then start to pull the bar with the elbows - reaching them high and outside like a scarecrow to keep the bar close to the body.

As the bar is going UP - pull YOURSELF under it into a partial squat. Feet can move out a bit - to your squat stance. Punch your head and chest under and through. Punch and press into the bar to lockout. Heels down, knees out, belly tight - butt back slightly.

Stand to finish.

 
SOGO | WEEK 30
 

Metcon (Weight)

4 Round Superset
(rest 30 seconds to 1 minute between movements)

10-12 Bent Over Barbell Row
10-12 DB Bench Press
10-12 Pull Ups
8-10 Ring Dips/feet elevated parallette dips

Rest 3 minutes

8 min alternating tabata
Push Ups
Ring Rows

Score: Weight used for Barbell Row/Bench Press
Should take less than 40 minutes but less than 30 is probably moving too fast. Superset is 4 rounds of the first 4 movements, THEN 3 minute rest before starting the Tabata. Movements should be slow and controlled with a 1 second pause on both ends.

 
MONDAY SHIFT 07/15/2019
 
SHIFT WARM UP

Simple SHIFT Warm Up
Hey SHIFT crew! Hit the BODYWEIGHT WARM UP and the SQUAT WARM UP from Members Only today!!

3 Rounds
20 Taps
10 Skip Overs
10 Toe Touches
3 No Push Up Inchworm
5 Push Up / Knee Push Up
2 Lunge with Twist Right
2 Lunge with Twist Left
10 Air Squats

Increase speed each round!

SHIFT WORKOUT

FOR TIME

7 Rounds
7 Burpee Step Ups
7 Goblet Squats
7 Push Press

Idea Weight for Men: 35-50# KB / 20-25# DBs
Idea Weight for Women: 12-25# KB / 10-15# DBs

Score: Total Time
Goal: 15 Min or Less

NOTES:
Time Cap: 20 Min - For this one you have options for your Burpee Step Ups!

You can do a regular full push up from the feet burpee into a high 20" or so step up. You can do a knee push up burpee + high step up. You can do a no push up burpee step up. You can lower the step up. You can even do an elevated burpee!

Find something that works for you and will allow you do keep moving!

For the step up part - do your best to alternate feet per step or you could even just alternate for each round. The main point is that you don't step up with the same foot for the whole thing!

Make sure you are stepping up on a height that you are comfortable stepping both UP and down!

For the goblet squats you will hold the kb or db at the chest. Stand tall and tighten the belly. With the feet shoulder width apart you will reach the butt back and down. Keep the heels down. Drive the knees out. Keep that chest UP! Get the butt lower than the knees at the bottom if possible. You may use a target to help you find your depth if you need to! If you are unable to get that low with weight - you can ditch it. If you are unable to get that low in a good position in general - then you may squat to a higher target! We would rather have you go all of the way down with no weight than go only partially down with weight though.

For the push press you will hold a single db or kb at the chest OR 2 lighter dumbbells at the shoulders. You will dip down keeping your chest up and weight in your heels. This is just a SMALL dip and is NOT a squat! You will use the power from your legs to help you drive the weight up over your head. Lock the elbows completely and pull it back over the middle of the body. Keep the belly tight!

MOVEMENT TIP
MAMA MODIFICATIONS

BURPEE STEP UP -

Mamas, today we are honoring Coach Molly and Baby Grizz! Let's try to remember that and find a modification that allows you to honor where you are in your own motherhood transition while still staying close to the intended movement. Some good options to modify these would be: No push up burpees,Step back/forward burpee, or stepping up on to a lower height. If you are managing diastasis in pregnancy or early postpartum and notice and coning in the plank position of the burpee feel free to sub an Elevated Burpee (hands on box, step or hop feet back, modified/elevated push up, step/hop feet forward). Or you can try stepping back to a Table Top or High Bear Position without the push up. You could event do an elevated push up + air squat + step up.

DB PUSH 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.

 
MONDAY 07/15/2019
 

This workout was originally posted on July 20, 2018! 5 Days after Molly's son - Baby Grizz - was born!
Post from that day:
This workout is dedicated to our new addition to the Street Parking Team - Maxwell Grizzly Vollmer! He was born on July 15, 2018!

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: POWER
POST: BUTTS AND GUTS

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Morning Coffee, Airplane Stretch
Post: Chest Opener, Pigeon Stretch

PROGRAM B

PROGRAM B

WARM UP

Three ways to warm up for this one if you need help!

Bodyweight Warm Up
Pull Up Warm Up
Squat Warm Up

WORKOUT

18 Min AMRAP
As Many Rounds and Reps as Possible in 18 Min
7 Burpee Pull Ups
15 Thrusters

RX Men: 75#
RX Women: 45#

RX+ Men: 95#
RX+ Women: 65#

Score: Total number of completed rounds + any additional reps
Goal: 6 Rounds or more!

NOTES:
This one is going to REALLY add up! And it's supposed to! It's to honor Molly giving birth for crying out loud!!

For the burpee pull ups you will drop down to the bottom of a push up by either stepping or jumping back. Then you will jump or step your feet in and jump up to the pull up bar and complete a pull up!

Ideally the pull up bar should be at a height that you can't reach if you are standing under it flat footed so you have to actually jump to get to it. If it is lower we recommend you grab it, hang completely and then do your pull up.

In the past we have said that you can jump and catch with a bent elbow and pull straight through - this time we want each pull up to start with a complete hang.

If you are unable to do a pull up yet- no problem! You can do a burpee into a jumping pull up each time!

No pull up bar? For this workout you will sub bar facing burpees.

For the thrusters you will clean the bar up to the shoulders. Keep the elbows in front. Feet are shoulder width apart and heels are down. Reach the butt back and down. Keep the chest and elbows up! Get the butt lower than the knees at the bottom. Drive the knees out and keep the heels down! Do not PLOP or allow the back to round at the bottom.

From the bottom of the squat position you will stand hard and fast and pop the bar off of the shoulder using the power from your legs. Move your face out of the way and press the bar STRAIGHT UP! The movement finishes with he bar locked out over head and over the middle of the body!

This should be a weight that you can do 15 in a row if you wanted to. Not to say that's a good idea. But you could if you wanted to. Scale down more if you need to!

PROGRAM A

PROGRAM A

WARM UP

Three ways to warm up for this one if you need help!

Bodyweight Warm Up
Pull Up Warm Up
Squat Warm Up

All found in Members Only on the website!

WORKOUT

18 Min AMRAP
As Many Rounds and Reps as Possible in 18 Min
7 Burpee Pull Ups
15 Thrusters

RX Men: 35-40# DBs
RX Women: 20-25# DBs

RX+ Men: 50# DBs
RX+ Women: 35# DBs

Score: Total number of completed rounds + any additional reps
Goal: 6 Rounds or more!

NOTES:
This one is going to REALLY add up! And it's supposed to! It's to honor Molly giving birth for crying out loud!!

For the burpee pull ups you will drop down to the bottom of a push up by either stepping or jumping back. Then you will jump or step your feet in and jump up to the pull up bar and complete a pull up!

Ideally the pull up bar should be at a height that you can't reach if you are standing under it flat footed so you have to actually jump to get to it. If it is lower we recommend you grab it, hang completely and then do your pull up.

In the past we have said that you can jump and catch with a bent elbow and pull straight through - this time we want each pull up to start with a complete hang.

If you are unable to do a pull up yet- no problem! You can do a burpee into a jumping pull up each time!

No pull up bar? For this workout you will sub bar facing burpees.

For the thrusters you will clean the DBs up to the shoulders. Keep the elbows in front. Feet are shoulder width apart and heels are down. Reach the butt back and down. Keep the chest and elbows up! Get the butt lower than the knees at the bottom. Drive the knees out and keep the heels down! Do not PLOP or allow the back to round at the bottom.

From the bottom of the squat position you will stand hard and fast and pop the weight off of the shoulder using the power from your legs. The movement finishes with the DBs and biceps by the ears!

This should be a weight that you can do 15 in a row if you wanted to. Not to say that's a good idea. But you could if you wanted to. Scale down more if you need to!

MOVEMENT TIP
MAMA MODIFICATIONS

BURPEE STEP UP -

Mamas, today we are honoring Coach Molly and Baby Grizz! Let's try to remember that and find a modification that allows you to honor where you are in your own motherhood transition while still staying close to the intended movement. Some good options to modify these would be: No push up burpees, Step back/forward burpee, or stepping up on to a lower height. If you are managing diastasis in pregnancy or early postpartum and notice and coning in the plank position of the burpee feel free to sub an Elevated Burpee (hands on box, step or hop feet back, modified/elevated push up, step/hop feet forward). Or you can try stepping back to a Table Top or High Bear Position without the push up. You could event do an elevated push up + air squat + step up.

DB PUSH 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.