WEDNESDAY 08/21/2019


Pre: Power, Oly
Post: Suns Out Guns Out
Either: Gymnastics
Swap: Endurance

Pre: Warm Up Flow, Hip Flexor/Psoas
Post: Lower Back Release, Pigeon Stretch




Full Body Simple Warm Up
Box Jump Warm Up
Squat Warm Up


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

Min 1: 10 Medicine Ball Cleans + Max Reps Weighted Sit Ups
Min 2: 20 Mountain Climbers+ Max Box Jumps

RX Men: 20#ish Ball - 22-24" Box
RX Women: 13-15#ish Ball - 18-20" Box

No RX+ - Just Crush it

Score: Total Reps Weighted Sit Ups + Box Jumps
Goal: 150+

For the squat clean you will start with the medicine ball on the ground. Feet are on either side of the med ball. Place your hands on the outside of the med ball, bend your knees. Keep your arms straight, fingertips pointing down, heels down and chest up.

Drive through the heels and stand up fast. Almost jump with the ball as you shrug the shoulders. Spin your hands and elbows around the ball. You will land in the bottom of the squat with the elbows high and fingertips pointing up. The ball should NOT rotate. Knees are out, heels are down, chest is up. Do not collapse in this position.

To stand, lead with the chest and elbows. Stand fully for each rep.

You can do anything you want with your feet in the sit ups. What we are looking for is the ball touching the ground over your head at the bottom and either close to the chest or pressing up over your head at the top.

If weighted situps aren't happening do regular situps without the weight or try a super light dumbbell.

Mountain climbers will begin in a plank position. Keep a straight line from your ankles through your knees, hips, shoulders and ears. Jump one foot in between your hands while the other one stays back. Then, quickly jump your front foot back as you jump your back foot forward.

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

For the box jumps you will choose a box that is roughly 22-24in for men and 18-20in 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


WEIGHTED/ NON WEIGHTED 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 or less weight 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.

MOUNTAIN CLIMBERS - Similar to the core mechanics in a sit up, this movement can put a lot of pressure on the core and pelvic floor. Feel free to SUB: Ball slams, Farmer carry march, Quick Step Ups, Standing cross body wallball throws, BIRTHFIT Bear Crawl, BIRTHFIT Functional Progression 3, or Elevated Mountain Climbers with Wide Knees

BOX JUMP/JUMP/SKIP OVERS - This is going to be all about managing the impact and pressure to your core and pelvic floor. 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.