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

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

PROGRAM A

WARM UP

Squat Warm Up

WORKOUT

10 Rounds

6 Push Up + Renegade Row
12 DB Squats

RX Men: 40# Dumbbells
RX Women: 25# Dumbbells

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

Score: Total Time
Goal: Under 20 Min
Cut Off Time: 25 Min

For the record we are of the school of thought that we would WAY rather have you finish this with a lighter weight and modifications than only get 7 rounds in 25 Min.

Try a practice round in your warm up and make sure you modify in order to complete it in about 90 seconds.

For the Push Up + Renegade Rows your hands will be on the dumbbells. You will be in the top of the push up position. Lower your body in a plank/solid position to until the chest and thighs touch the ground. Press up to lock out at the top maintaining that solid position.

From here you will pull the dumbbell in your right hand UP to your rib cage. Do this by keeping the hips as square as possible (avoid rotating) and pull the elbow BACK! Lower that dumbbell to the ground and repeat with the left hand.

ALL of that = 1 rep. You will go through that 6 times per round.

If you need to you may absolutely go to your knees. You can also do a push up + shoulder taps with no weight.

For the DB squats the DBs will be on the shoulder however you are comfortable.

You can also do these holding a single dumbbell with one hand on each head.

Your feet will be roughly shoulder width apart. You will reach the butt back and down with the weight in your heels. Keep your belly tight and chest up. Drive your knees out.

Maintaining a good position - get your butt lower than your knees. No plopping or rounding. If you are unable to get this low with the weight you have chosen - keeping good positions - lower the weight! We would rather have you go all of the way down than go heavy.

From the bottom position - dig your heels into the ground, drive your knees out, and your chest up as you stand fully.

PROGRAM B

WARM UP

Squat Warm Up

WORKOUT

10 Rounds

6 Push Up + Renegade Row (With Dumbbells)
12 Back Squats

RX Men: 40# Dumbbells / 115# Back Squat
RX Women: 25# Dumbbells / 75# Back Squat

RX + Men: 50# Dumbbells / 135# + Back Squats
RX + Women: 35# Dumbbells / 95# + Back Squats

No Dumbbells? No Problem.

You will sub
6 Deficit Push Ups
6 Bent Over Rows with your bar.

Score: Total Time
Goal: Under 25 Min
Cut off: 25 Min

You are NOT allowed to go over 25 min!

For the record we are of the school of thought that we would WAY rather have you finish this with a lighter weight and modifications than only get 7 rounds in 25 Min.

Try a practice round in your warm up and modify as needed to be able to complete it in about 2 minutes.

For the Push Up + Renegade Rows your hands will be on the dumbbells. You will be in the top of the push up position. Lower your body in a plank/solid position to until the chest and thighs touch the ground. Press up to lock out at the top maintaining that solid position.

From here you will pull the dumbbell in your right hand UP to your rib cage. Do this by keeping the hips as square as possible (avoid rotating) and pull the elbow BACK! Lower that dumbbell to the ground and repeat with the left hand.

ALL of that = 1 rep. You will go through that 6 times per round.

If you need to you may absolutely go to your knees. You can also do a push up + 2 shoulder taps with no weight.

If you don't have the dumbbells you need for this movement - you may sub a bent over row with your barbell and deficit push ups with plates or whatever DBs you do have.

For the back squat the bar will be on your back. You may clean and jerk it from the ground or take it from a rack.

Your feet will be roughly shoulder width apart. You will reach the butt back and down with the weight in your heels. Keep your belly tight and chest up. Drive your knees out.

Maintaining a good position - get your butt lower than your knees. No plopping or rounding. If you are unable to get this low with the weight you have chosen - keeping good positions - lower the weight! We would rather have you go all of the way down than go heavy.

From the bottom position - dig your heels into the ground, drive your knees out, and your chest up as you stand fully.

PROGRAM C

WARM UP

Squat Warm Up

WORKOUT

10 Rounds

8 Sandbag Push Up Lateral Drag
12 Sandbag Back Squats

No RX or RX+ for Sandbag:

Ideal weight for sandbags:

Men: 50-65#
Women: 25-40#

Score: Total Time
Goal: Under 20 Min

Cut Off Time: 25 Min You are NOT allowed to go over 25 min!

For the record we are of the school of thought that we would WAY rather have you finish this with a lighter weight and modifications than only get 7 rounds in 25 Min.

Try a practice round in your warm up and modify as needed to be able to complete it in about 90 seconds.

For heavier bags, you may adjust the reps to 6 push up + drag and 9 squats in order to hit the goal.

For the push up and lateral drag you will 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 you will reach under and across
and drag the bag to the left side of our 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 he way across
a little plank side step so you can start the next pull
in a good position. One push up + on drag = 1 rep.

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

PUSH UP RENEGADE ROW/ TAPS - If you notice coning in the plank position you may want to do an elevated (i.e.hands on box or bench) push up and renegade row. Or even sub a traditional DB Bent Over Row. If you are later in your pregnancy or in the rehab phase of postpartum you may want to train with intention and sub any of the BIRTHFIT Functional Progressions. You could also sub BIRTHFIT Dumbbell Windmill, BIRTHFIT Bandeed Woodchop, Overhead Plate Hold, Waiter Walks, or Farmer Carry/March, or landmine press.