SHIFT WARM UP

Simple SHIFT Warm Up
Squat Warm Up

SHIFT WORKOUT

10 Min AMRAP
(As Many Rounds and Reps as Possible in 10 Min)

10 Squats (Unweighted)
7 Ring/TRX Rows

No weight needed

UNLESS

If you don't have a way to do ring, TRX, or some type of banded row you may sub 7 dumbbell bent over rows per side (one side at a time) with a light to moderate weight.

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 5 Rounds +5 rounds of this workout is extremely doable! Can you shoot for even 7+?

For this workout you will simply repeat 10 bodyweight (air) squats and 7 rows over and over as many times as possible.

For the squats you will start with your feet shoulder width apart with the heels down. Lift your chest and tighten your belly. Reach your butt back as you keep your chest lifted. Drive your knees out and focus on keeping your heels down. Keep going back and down until your butt is lower than your knees without allowing your back to collapse or plop at the bottom.

Drive out of your heels, drive your knees out, and lead with your chest to stand.

If you have a tendency to plop at the bottom or have any pain in that position - you may try to use a counterbalance like a chair or something at the very bottom. You may also try to use a target that is JUST a bit higher than below parallel. The goal ultimately is to get you to the bottom.

For the ring/trx rows - remember the more parallel your body is to the ground the harder these become. We don't ever want you to have to break these more than once but the sets of 7 should get challenging as the workout goes on.

Make sure you start with straight arms each time and keep the torso in a rigid position. Pull the torso to the rings with the elbows going back. Lower back down under control.

If doing the single arm DB bent over row as a sub - you will lean against a bench or even the wall. Allow the dumbbell to hang and pull it to your rib cage. 7 on one side then 7 on the other.

MOVEMENT TIP

MAMA MODIFICATIONS

RING ROWS/DB BENT ROWS/TRX ROWS -

If you find that these movements create a lot of pressure and/or coning in the belly you can try elevating a standing Banded Lat Pull Down.

SQUATS -

For mamas experiencing SPD, try subbing a Box Squat (Search Birthfit YouTube Library) or Target Assisted Air Squat to keep you from going too deep or sagging into your joints in the squat.

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

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Morning Coffee, Couch Stretch
Post: Chest Opener, Hip Flexors/Psoas

PROGRAM B

PROGRAM B

WARM UP

Full Body Simple Warm Up
Box Jump Warm Up

WORKOUT

10 Rounds

7 Seated Box Jumps
7 Supine Barbell or Barbell Bent Over Rows

RX Men: 22-24" Box Height - Seat height right at or below parallel - if doing bent over rows - 95-115# Bar

RX Women: 18-20" Box Height - Seat height right at or below parallel - if doing bent over rows - 65-75# Bar

RX +: 10 Reps of Each Per Round

Score: Total Time
Goal: Don't rush this workout. This is more for quality than time.

Set a nice slow pace that you can complete the reps with really solid technique and minimal rest.

If unable to do seated box jumps - unable to jump - sub weighted step ups.

If you need to do this on something MUCH lower - that's great. We'd rather see seated to practice the skill with a lower jump than regular box jumps at that height.

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!! Def step down.

For the supine barbell row, set the bar in the rack low enough that you'll be at a challenging angle, ideally your body is close to horizontal when your arms are extended. Position yourself under the bar with arms straight, shoulders slightly behind the bar. Keep a rigid body position with knees, hips and shoulders in a straight line. Pull your body up to make chest contact with the bar and lower back to straight arms.

If you choose to do the bent over row, you will deadlift the bar to just below the knee. From here, keeping the torso position set and the chest lifted - you will pull the elbows back and bring the bar to just below the chest. Keep the belly tight. Bring the bar back to just below the knee with the arm straight at the bottom. No kipping or pulling your CHEST down!

PROGRAM A

PROGRAM A

WARM UP

Full Body Simple Warm Up
Box Jump Warm Up

WORKOUT

10 Rounds

7 Seated Box Jumps
7 Ring or DB Bent Over Rows

RX Men: 22-24" Box Height - Seat height right at or below parallel - if doing bent over rows - 40-50# DBs

RX Women: 18-20" Box Height - Seat height right at or below parallel - if doing bent over rows - 25-35# DBs

RX +: 10 Reps of Each Per Round

Score: Total Time
Goal: Don't rush this workout. This is more for quality than time.

Set a nice slow pace that you can complete the reps with really solid technique and minimal rest.

If unable to do seated box jumps - unable to jump - sub weighted step ups.

If you need to do this on something MUCH lower - that's great. We'd rather see seated to practice the skill with a lower jump than regular box jumps at that height.

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!! Def step down.

For the ring/TRX row, keep your belly tight and shoulders drawn back and down. Ideally your body is horizontal with your feet elevated on a bench or box. Otherwise, choose an angle that is challenging but that you can maintain a rigid body position. Make sure you extend your arms fully at the beginning of each rep.

If you choose bent over rows, you will deadlift the dumbbells to just below the knee. From here, keeping the torso position set and the chest lifted - you will pull the elbows back and bring the dumbbells to just below the chest. Keep the belly tight. Bring the dumbbells back to just below the knee with the arms straight at the bottom. No kipping or pulling your CHEST down!

MOVEMENT TIP

MAMA MODIFICATIONS

SEATED BOX JUMPS -

This is going to be all about managing the impact and pressure to your core and pelvic floor. For mamas early in pregnancy or further along in rebuilding of postpartum, you can try a lower height box to jump to or a higher height box to sit from. 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. You can ALWAYS substitute Step Ups if you want zero impact or even KB Swings or Thrusters 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!

RING ROWS/DB BENT ROWS/TRX ROWS -

If you find that these movements create a lot of pressure and/or coning in the belly you can try elevating a standing Banded Lat Pull Down.

SHIFT WARM UP

Simple SHIFT Warm Up

SHIFT WORKOUT

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

Min 1: 1 Min Jog, Row, Bike, Taps, or Mtn Climbers
Min 2: 1 Min KB/DB Swing

Idea weight for Men: 35-55# KB/DB
Idea weight for Women: 12-30# KB/DB

Score: Total number of completed KB/DB Swings only.
Goal: Move the entire minute on the first minute each time - keep good form on the swings and shoot for 12+ Each Time

For the first minute each time you just want to pick something and pick a pace that will allow you to move for the entire minute.

On the second minute you will do KB swings and get as many as you can with a goal of 15+ each time.

For the KB Swings you will stand with your feet roughly shoulder width apart. The KB or DB will be held in both hands at the waist with straight arms. Lift the chest and tighten the belly.

Reach the butt back with the arms straight. Keep the heels down and pull the weight back through the legs. Keep the chest lifted. Stand up hard and fast to pop the db/kb off the hips. Guide to eye level. Allow gravity to bring the weight back down and into the next rep.

Don't allow the weight to pull you forward onto the toes or out of position. Keep the chest up and belly tight!

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.

DOUBLE 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 the SHIFT programming with Russian/Shoulder Height KB Swings.

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 a little too tight for comfort, you can sub a single arm swing!

MTN CLIMBERS -

This movement can put a lot of pressure on your core and pelvic floor. For pregnant mamas or mamas in the rehab stage of postpartum consider subbing Elevated Mountain Climbers and/or Mtn climbers with Wide Knees, Ball slams, Farmer carry march, Quick Step Ups, Standing cross body wallball throws, BIRTHFIT Bear Crawl, or BIRTHFIT Functional Progression 3.

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Pre: Oly
Post: Suns Out Guns Out
Swap: Sandbag

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Warm Up Flow, Spine Strengthening
Post: Calves/Ankles, Lower Back Release

PROGRAM B

PROGRAM B

WARM UP

Snatch Warm Up
Running Warm Up

Workout

Every 4 Min for 4 Rounds:

Run 400 Meters
20 Power Snatch

RX Men: 75#
RX Women: 55#

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

RX+ Option - Switch to 15 Squat Snatches if you want to throw those in today!

Score: Slowest Round Only
Goal: 3:30 or less!

Well, the good news is that it's only 16 minutes of your life! Adjust the run distance, the load, and/or the snatch variation so that you can consistently hit the goal time of 3:30 per round.

Seriously, don't try to be a hero. And, even if you can redline and finish the round way faster, pace is such that you are not totally smoked after two rounds. Keep something in the tank until the 4th round, you'll need it.

For the 400m run, you're working with 2-3 minutes. If unable to run due to space or weather purposes - 2 min doubles/singles/low step ups/Mtn Climbers/taps to a low target.

Choose a load on the snatch you can complete 20 reps in under 90 seconds in two, MAYBE 3 sets.

For the 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.

PROGRAM A

PROGRAM A

WARM UP

Full Body Simple Warm UP!
Running Warm Up

Workout

Every 4 Min for 4 Rounds:

Run 400 Meters
20 Double Dumbbell Snatch

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

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

(The RX+ version of this is SPICY and really unnecessary for MOST of you.)

Other equipment option: Swap the dumbbells for sandbag ground to overhead!

Score: Slowest Round Only
Goal: 3:30 or less!

Well, the good news is that it's only 16 minutes of your life! Adjust the run distance, the load, and/or the snatch variation so that you can consistently hit the goal time of 3:30 per round.

Seriously, don't try to be a hero. And, even if you can redline and finish the round way faster, pace is such that you are not totally smoked after two rounds. Keep something in the tank until the 4th round, you'll need it.

For the 400m run, you're working with 2-3 minutes. If unable to run due to space or weather purposes - 2 min doubles/singles/low step ups/Mtn Climbers/taps to a low target.

The double dumbbell snatch is just that. You will have a dumbbell in each hand between the feet. Keep the chest up and weight in the heels. Bend the knees slightly and hinge at the hips. Arms are long and straight. Stand with the dumbbells by driving the heels into the ground and lifting the chest. 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, but not allowing them to get too far away in motion. 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.

There's always the option of switching to alternating single arm snatches if you are struggling to hit the goal time for each round or managing 2 dumbbells at a time is too hard to control and you don't have a lighter pair.

PROGRAM C

PROGRAM C

WARM UP

Full Body Simple Warm UP!
Running Warm Up

Workout

Every 4 Min for 4 Rounds:

Row 500 Meters
or
Bike 30 Cal (Men) / 22 Cal (Women)
20 Double Dumbbell Snatch

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

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

(The Dumbbell RX+ version of this is SPICY and really unnecessary for MOST of you.)

Other options - barbell snatch options from Program B or Sandbag Ground to Overhead!

Score: Slowest Round Only
Goal: 3:30 or less!

Well, the good news is that it's only 16 minutes of your life! Adjust the distance/calories, the load, and/or the snatch variation so that you can consistently hit the goal time of 3:30 per round.

Seriously, don't try to be a hero. And, even if you can redline and finish the round way faster, pace is such that you are not totally smoked after two rounds. Keep something in the tank until the 4th round, you'll need it.

For the bike/row you are working with roughly 2-3 minutes so adjust distance/calories as needed.

The double dumbbell snatch is just that. You will have a dumbbell in each hand between the feet. Keep the chest up and weight in the heels. Bend the knees slightly and hinge at the hips. Arms are long and straight. Stand with the dumbbells by driving the heels into the ground and lifting the chest. 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, but not allowing them to get too far away in motion. 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.

There's always the option of switching to alternating single arm snatches if you are struggling to hit the goal time for each round or managing 2 dumbbells at a time is too hard to control and you don't have a lighter pair.

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.

DOUBLE 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 the SHIFT programming with Russian/Shoulder Height KB Swings.

SHIFT WARM UP

Simple SHIFT Warm Up

SHIFT WORKOUT

5 Rounds

20 Plank Shoulder Taps
16 Lunges (Alternating)
10 Shoulder Press

Idea weight for Shoulder Press Men: Single 40-55# DB/KB - Pair of lighter dumbbells

Idea weight for Shoulder Press Women: Single 15-35# DB/KB - Pair of lighter dumbbells

Score: Total Time
Goal: Under 10 Min
Quick and dirty one today guys.

For the plank shoulder taps you will start in the top of a plank position (top of a push up). Make sure the shoulders, hips, knees and ankles are all in one line. Belly is tight and hips are not saggy or raised up high.

Bring up the left hand to tap the right shoulder, then the right hand to tap the left. Each tap = 1 rep so you will end up doing 10 per side.

If you need to you can do these elevated or from the knees.

The lunges today are unweighted.

For the lunges you may do walking, forward stepping in place, or reverse stepping in place lunges. Make sure you take a long enough step forward or back that the front heel stays down when the back knee lightly touches. Don't allow that front knee to cave in.

If you are unable to - or have pain doing lunges you may substitute a step up.

For the press you may hold a single DB or KB with both hands at the chest or a lighter pair in both hands at the shoulders. Stand tall, tighten the belly, lift the chest and press the weight straight up. Finish with the weight locked out over the middle of the body and the biceps by the ears. Keep the belly tight and ribcage pulled down. Squeeze the butt throughout!

MOVEMENT TIP

MAMA MODIFICATIONS

HANDSTAND SHOULDER TAPS -

For pregnant mamas and mamas in the rehab stages of postpartum, consider weighing risk vs. reward with this movement. The potential risks are: creating an unnecessary amount of pressure in the core/pelvic floor which are already compromised during pregnancy, creating an unstable midline with little support for your spine, creating an opportunity for falling. The potential rewards are going to be different for everyone. Please weigh carefully. If you decide to modify, you can try a Pike Position (knees on box or bench) with shoulder taps or any of the modifications for the SHIFT version.

FARMER/FRONT RACK/ALTERNATING 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. Feel free to use a lighter weight, do the same type of lunge/hld for both movements, or make it an unweighted lunge instead.

PLANK SHOULDER TAPS -

If you notice coning/doming in the plank position or if you find yourself straining to breathe or bearing down forcefully with your breath, sub elevated taps with hands on box, bench, wall, table, etc. You could also lower the knees to the floor and tap from table top or hover the knees in an advanced table top position or low bear pose and add taps.

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Pre: Power
Swap: Sandbag

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Thoracic Spine Release, Down Dog Flow
Post: Pigeon, SI Joint Release

PROGRAM B

PROGRAM B

WARM UP

Full Body Simple Warm Up
Overhead Warm Up

WORKOUT

AMRAP 10 Min
(As Many Rounds and Reps as Possible in 10 Min)

10 Handstand Shoulder Taps
10 Walking Farmer Lunges
10 Push Press
10 Walking Front Rack Lunges

RX Men: 95#
RX Women: 65#

RX+ Men: 115#+
RX+ Women: 75#+

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

This workout requires a TON of shoulder stamina and stability. Choose a load and tap variation that you can maintain a safe and stable shoulder position while under tension for at least 10 reps of everything.

These shoulder taps begin in a Handstand Hold against the wall, with your back facing the wall. If unable to kick up to a handstand, place your feet on a box and walk your hands under your shoulders into a pike position or do shoulder taps from a plank position.

Press your left hand into the ground then lift your right hand off the floor, tap your right shoulder, and return to your normal handstand. Repeat with the other arm.

For the walking lunges first you'll do back rack, then later front rack.

For back rack you will SAFELY place the bar on your traps behind your neck but NOT on your neck.

For front rack, the bar will rest high up on your shoulders in front of you with your elbows high.

The actual lungeing movement is the same. Step forward, keeping your chest up and belly tight. Step far enough out that as you gently lower your back knee to touch the floor, your front knee does not travel beyond your toes. Keep the heel of your front foot down as you step your back foot forward in line with the front foot. Alternate your stepping leg and repeat. Each step = 1 rep.

Set up for the push press with the bar on your shoulders and elbows high. Feet hip to shoulder width apart. Chest up, belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the bar pops up off the shoulders, press straight up to lock out.

Finish standing tall, arms straight, biceps by the ears. Squeeze your butt and keep your belly tight.

PROGRAM A

PROGRAM A

WARM UP

Full Body Simple Warm Up
Dumbbell Shoulder Warm Up

WORKOUT

AMRAP 10 Min
(As Many Rounds and Reps as Possible in 10 Min)

10 Handstand Shoulder Taps
10 Walking Farmer Lunges
10 DB Push Press
10 Walking Front Rack Lunges

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

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

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

This workout requires a TON of shoulder stamina and stability. Choose a load and tap variation that you can maintain a safe and stable shoulder position while under tension for at least 10 reps of everything.

These shoulder taps begin in a Handstand Hold against the wall, with your back facing the wall. If unable to kick up to a handstand, place your feet on a box and walk your hands under your shoulders into a pike position or do shoulder taps from a plank position.

Keep your belly tight to avoid over extension of your spine. Press your left hand into the ground then lift your right hand off the floor, tap your right shoulder, and return to your normal handstand. Repeat with the other arm.

If touching your shoulder isn't happening try just raising your hand a few inches from the floor and get a feel for the hip shift.

For the walking farmer lunges hold the DBs in your hands with arms by your sides.

For front rack lunges, the DBs will rest high up on your shoulders with your elbows high.

The actual lungeing movement is the same. Step forward, keeping your chest up and belly tight. Step far enough out that as you gently lower your back knee to touch the floor, your front knee does not travel beyond your toes. Keep the heel of your front foot down as you step your back foot forward in line with the front foot. Alternate your stepping leg and repeat. Each step = 1 rep.

If lunges are an issue you can always do step ups.

For the push press you will have a dumbbell in each hand at the shoulders. Feet are between hip and shoulder width apart. Chest up. Belly tight. Dip keeping the heels down and allowing the knees to come forward. Reach the hips back slightly but keep the chest lifted.

Stand up hard and fast. Pop the dumbbells off of the shoulders and finish with a press straight to lock out. Biceps by the ears. Standing tall. Locked out elbows. Belly tight.

PROGRAM C

PROGRAM C

WARM UP

Full Body Simple Warm Up
Overhead Warm Up

AMRAP 10 Min
(As Many Rounds and Reps as Possible in 10 Min)

20' Handstand Walk
10 Walking Farmer Lunges
10 Push Press
10 Walking Front Rack Lunges

RX Men: 95#
RX Women: 65#

RX+ Men: 115#+
RX+ Women: 75#+

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

This workout requires a TON of shoulder stamina and stability. Choose a load and tap variation that you can maintain a safe and stable shoulder position while under tension for at least 10 reps of everything.

Handstand walk should be something you CAN do without falling for the most part.

When you kick up to your handstand, keep your feet together and shift them slightly beyond the shoulders. As you begin to tip, step forward with your hands. Keep your belly tight and think about always trying to push the floor away from you. Make sure you've mastered the handstand shoulder taps, and forward roll outs before attempting to handstand walk!

If using dumbbells your first set of lunges will be farmer lunges with the dumbbells down at the sides.

If using the bar - it will be placed on the back.

For front rack, the bar or dumbbells will rest high up on your shoulders in front of you with your elbows high.

The actual lungeing movement is the same. Step forward, keeping your chest up and belly tight. Step far enough out that as you gently lower your back knee to touch the floor, your front knee does not travel beyond your toes. Keep the heel of your front foot down as you step your back foot forward in line with the front foot. Alternate your stepping leg and repeat. Each step = 1 rep.

You can always sub steps ups for the lunges if those give you any issues.

Set up for the push press with the bar on your shoulders and elbows high. Feet hip to shoulder width apart. Chest up, belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the bar pops up off the shoulders, press straight up to lock out.

Finish standing tall, arms straight, biceps by the ears. Squeeze your butt and keep your belly tight.

MOVEMENT TIP

MAMA MODIFICATIONS

HANDSTAND SHOULDER TAPS -

For pregnant mamas and mamas in the rehab stages of postpartum, consider weighing risk vs. reward with this movement. The potential risks are: creating an unnecessary amount of pressure in the core/pelvic floor which are already compromised during pregnancy, creating an unstable midline with little support for your spine, creating an opportunity for falling. The potential rewards are going to be different for everyone. Please weigh carefully. If you decide to modify, you can try a Pike Position (knees on box or bench) with shoulder taps or any of the modifications for the SHIFT version.

FARMER/FRONT RACK/ALTERNATING 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. Feel free to use a lighter weight, do the same type of lunge/hld for both movements, or make it an unweighted lunge instead.

PLANK SHOULDER TAPS -

If you notice coning/doming in the plank position or if you find yourself straining to breathe or bearing down forcefully with your breath, sub elevated taps with hands on box, bench, wall, table, etc. You could also lower the knees to the floor and tap from table top or hover the knees in an advanced table top position or low bear pose and add taps.

SHIFT WARM UP

SQUAT WARM UP
BOX JUMP WARM UP

SHIFT WORKOUT

KNOX SHIFT Version - HAPPY BIRTHDAY KNOX!

14 Min AMRAP

8 No Push Up Burpee
8 Goblet Squats

Idea Weight for Men: 35-50#
Idea Weight for Women: 15-25#

Score: Total Number of Completed Rounds and Reps
Goal: 9 + Rounds!

For this workout you should choose a weight and style of burpee that will allow you to get to 9 rounds or more! Don't be afraid to do the squats unweighted and the burpees elevated if necessary!

For the no push up burpee you will place the hands down, jump or step your feet out to the top of a push up - jump or step your feet back in - jump and clap!

For the goblet squats you will hold the dumbbell or kettlebell at the chest. You will reach your butt back and down. Feet should be shoulder width apart with the heels down. Drive the knees out as you go down and keep the chest up. If you can get your butt below your knees pain free, and with the heels still down/chest still up - do THAT!

If you need to squat to a target - that is ok too - just no plopping onto it.

We would rather see you go all of the way down with no weight than with weight for only a partial rep!

You can even use a chair or a pole to hold onto for balance in the bottom if you need to!

Stand all of the way up at the top!

MAMA MODIFICATIONS

BURPEE BOX JUMP/NO PUSH UP BURPEE -

Mamas, today we are honoring Baby Knox and Miranda! 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 stimulus of the workout. Some good options to modify these would be: No push up burpees, Step back/forward burpee, or stepping up rather than jumping up onto the box. 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 also sub KB Swings or Slam Balls!

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Pre: Power, Oly
Post: Butts & Guts
Either: Gymnastics
Swap: Sandbag

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Morning Coffee, Airplane Stretch
Post: Stress Relief, Sciatica/Piriformis

PROGRAM B

PROGRAM B

WARM UP

Clean Warm Up
Box Jump Warm Up

WORKOUT

KNOX

For Time + Weight

14 Rounds
8 Burpee Box Jumps
1 Heavy Clean

RX Men: 24" Box
RX Women: 20" Box

Goal here is TIME and WEIGHT!

For the burpee box jumps. These are to be FACING the box - not lateral. You will get your chest and thighs to the ground. Jump or step in. Jump onto the box or whatever you are using for your "box".

You may sub step ups if necessary. You should lower the weight to something you can actually jump on if necessary before going to step ups though.

If you don't have something you can jump ON you may sub something to jump over!

For the Clean -
GO HEAVY!

Not your 1 rep obviously, but if you know what your 1 rep is - choose something over 70-75% of that for this workout.

These will be full cleans - but if that is new for you - you may do a power clean into a front squat.

You will pull the bar from the ground, keeping the back flat and chest up. Drive through the heels. Keep the bar close. Extend the hips and knees like you are trying JUMP. Shrug with straight arms and then - keep the bar close - but pull YOURSELF under the bar - catching in a front squat position.

Bar should land on the shoulders with a loose finger tip grip and elbows high. Heels down, knees out, chest up. Stand to finish the rep!

Take a few seconds between the burpee box jumps before you go for the clean! Go heavy!

Thank you for celebrating with us!

PROGRAM A

PROGRAM A

WARM UP

Box Jump Warm Up
Full Body Warm Up

WORKOUT

KNOX DB Version

For Time

14 Rounds
8 Burpee Box Jumps
8 DB Hang Squat Cleans

RX Men: 40-50# DBs
RX Women: 25-35# DBs

Goal here is TIME and WEIGHT!

For the burpee box jumps. These are to be FACING the box - not lateral. You will get your chest and thighs to the ground. Jump or step in. Jump onto the box or whatever you are using for your "box".

You may sub step ups if necessary. You should lower the weight to something you can actually jump on if necessary before going to step ups though.

If you don't have something you can jump ON you may sub something to jump over!

For the Cleans -
GO HEAVY!

Start at the waist. Dip - shrug and pull yourself under the dumbbells into a DB Front Squat. DBs should be on the shoulders. Chest up, knees out, heels down. Stand to finish each rep!

Thank you for celebrating with us!

MAMA MODIFICATIONS

BURPEE BOX JUMP/NO PUSH UP BURPEE -

Mamas, today we are honoring Baby Knox and Miranda! 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 stimulus of the workout. Some good options to modify these would be: No push up burpees, Step back/forward burpee, or stepping up rather than jumping up onto the box. 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 also sub KB Swings or Slam Balls!

HANG SQUAT CLEANS -

You could also try less weight or Goblet Squats as suggested by the SHIFT programming. 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 incorrect movement patterns.

SHIFT WARM UP

Simple SHIFT Warm Up

SHIFT WORKOUT

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

1 Min Jog, Row, Bike, Single Under, Low Step Ups
10 Push Ups
10 Bicep Curls

That's right - bicep curls!

Idea weight - something that you can do 10 in a row with but will get tough after a few rounds. May be done with a single object or 2 dumbbells.

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 7 Rounds +

For the one minute part you may choose from the options. Find something that will allow you to move at a sustainable but uncomfortable pace for the full minute.

And today - we got the main version of this workout from a random workout Julian and Jeb did last week! So many people wanted us to throw it in - so here it is!

For the push ups you may do these from the feet, knees or even elevated. Hands should be just outside the shoulders. Keep the belly tight. No sagging, snaking, or worming. Elbows should stay in and you will lower ALL of the way to the ground with your chest and push all of the way to lock out at the top.

For the curls - I mean - they are curls!

Start with straight arms at the bottom. Don't allow your hips to get involved. Lower body stays still. Raise and lower under control!

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.

DB BENCH/ FLOOR PRESS -

This can be a great movement for mamas! Try bending your knees so that you can keep your pelvis more neutral and maintain a connection to your breathing and intra abdominal pressure.

PUSH UPS -

If you notice coning/doming in the plank position or if you find yourself straining to breathe or bearing down forcefully with your breath, sub an elevated push up with hands on box, bench, wall, table, etc. If you're comfortable lying on the ground you could also sub the Floor Press from Program A, or a seated DB Press and focus on posture and breath.

PULL UPS -

For managing the pressure of the core and pelvic floor sub: strict pull ups or banded pull ups vs. kipping or the BICEP CURLS already offered as an option. To avoid any coning in the belly 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

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

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Down Dog Flow, Warm Up Flow
Post: Chest Opener, Shoulder Stretch

PROGRAM B

PROGRAM B

WARM UP

Full Body Simple Warm Up
Running Warm Up
Dumbbell Shoulder Warm Up

Workout

5 Rounds

Run 200 Meters
10 Bench Press
15 Bicep Curls/ Pull Ups

RX Men: ???
RX Women: 65-75# Bench, 15-20# DBs for Curls

RX+ Men: Heavier!
RX+ Women: Heavier

(Put weight used in comments)

Score: Total Time
Goal: Good times and super pump!
Who's down for a little Friday PUMP SESH!? Have fun with this one, forget about the time and work for each one of those reps.

We gave you the pull up option in case you weren't feeling the bicep curls! OR - Julian and Jeb actually did their bicep curls with their sandbag if you want to try that!

For the 200m run, you're working with about a minute. If unable to run due to space or weather purposes - 1 min doubles/singles/low step ups/Mtn Climbers/taps to a low target.

When you unrack the bar for the bench, make sure you bring it out over your lower chest so your arms should be extended straight up. Draw your shoulder blades down into the bench and keep them pulled back even as you press up.

Keep your elbows within about 45 degrees to your torso as you lower the bar to make contact with your chest near the base of your sternum. Press straight back up until arms are fully extended.

You may also sub floor presses or just do 20 push ups instead of the bench. For the floor press - it is basically a bench press from the floor. Don't slam your elbows down. You will pause for like 1/4 second at the bottom each time!!

For the standard curls hold the bar at your waist with your palms facing out in front of you. Keep your upper arms/elbows tight to your body, shoulders slightly retracted and just bend the elbow to curl the bar up to your shoulder. Lower back down the same way with control.

You may also do pull ups or even chin ups in place of the curls. Use bands if you need to but keep them strict if you do. Make sure your arms are straight in the bottom and your chin is above the bar at the top!

PROGRAM A

PROGRAM A

WARM UP

Full Body Simple Warm Up
Running Warm Up

Workout

5 Rounds

Run 200 Meters
15 DB Bench/Floor Press
15 Bicep Curls/ Pull Ups

RX Men: 30-40# DBs
RX Women: 15-20# DBs

RX+ Men: Heavier!
RX+ Women: Heavier

Score: Total Time
Goal: Good times and super pump!

Who's down for a little Friday PUMP SESH!? Have fun with this one, forget about the time and work for each one of those reps. We gave you the pull up option in case you weren't feeling the bicep curls!

For the 200m run, you're working with about a minute. If unable to run due to space or weather purposes - 1 min doubles/singles/low step ups/Mtn Climbers/taps to a low target.

Lying face up on the bench, start with the dumbbells outside your chest, elbows about 45 degrees out from your torso. Draw your shoulder blades down into the bench and keep them pulled back even as you press up. Keep your elbows below your wrists and press straight up until your arms are fully extended and perpendicular to the floor. Lower the DBs with control back to your chest.

You may also sub floor presses or just do 20 push ups instead of the bench. For the floor press - it is basically a bench press from the floor. Don't slam your elbows down. You will pause for like 1/4 second at the bottom each time!!

For the standard dumbbell curls hold a dumbbell in each hand with your palms facing out in front of you. Keep you upper arms/elbows tight to your body and just bend the elbow to curl the DBs up to your shoulder. Lower back down the same way with control.

You may also do pull ups or even chin ups in place of the curls. Use bands if you need to but keep them strict if you do. Make sure your arms are straight in the bottom and your chin is above the bar at the top!

PROGRAM C

PROGRAM C

WARM UP

Full Body Simple Warm Up
Running Warm Up

Workout

5 Rounds

Row 250
or
Bike 15 Cal (Men) / 11 Cal (Women)
10 Bench Press
15 Bicep Curls/ Pull Ups

RX Men: ???
RX Women: 65-75# Bench, 15-20# DBs for Curls

RX+ Men: Heavier!
RX+ Women: Heavier

(Put weight used in comments)

Score: Total Time
Goal: Good times and super pump!
Who's down for a little Friday PUMP SESH!? Have fun with this one, forget about the time and work for each one of those reps.

We gave you the pull up option in case you weren't feeling the bicep curls! OR - Julian and Jeb actually did their bicep curls with their sandbag if you want to try that!

For the row/bike, you're working with about a minute. Adjust the distance/calories as needed.

When you unrack the bar for the bench, make sure you bring it out over your lower chest so your arms should be extended straight up. Draw your shoulder blades down into the bench and keep them pulled back even as you press up.

Keep your elbows within about 45 degrees to your torso as you lower the bar to make contact with your chest near the base of your sternum. Press straight back up until arms are fully extended.

You may also sub floor presses or just do 20 push ups instead of the bench. For the floor press - it is basically a bench press from the floor. Don't slam your elbows down. You will pause for like 1/4 second at the bottom each time!!

For the standard curls hold the bar at your waist with your palms facing out in front of you. Keep your upper arms/elbows tight to your body, shoulders slightly retracted and just bend the elbow to curl the bar up to your shoulder. Lower back down the same way with control.

You may also do pull ups or even chin ups in place of the curls. Use bands if you need to but keep them strict if you do. Make sure your arms are straight in the bottom and your chin is above the bar at the top!

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.

DB BENCH/ FLOOR PRESS -

This can be a great movement for mamas! Try bending your knees so that you can keep your pelvis more neutral and maintain a connection to your breathing and intra abdominal pressure.

PULL UPS -

For managing the pressure of the core and pelvic floor sub: strict pull ups or banded pull ups vs. kipping or the BICEP CURLS already offered as an option. To avoid any coning in the belly 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

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

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Pigeon Stretch, Couch Stretch
Post: Hips, Cool Down Flow

PROGRAM A

PROGRAM A

WARM UP

Full Body Simple Warm Up
Squat Warm Up

Workout

2 Rounds

Each Round

30 Wall Balls
30 KB Swings
20 Wall Balls
20 KB Swings
10 Wall Balls
10 KB Swings

Rest 3 Min Between Rounds

RX Men: 20#ish Ball, 50-55# KB/DB
RX Women: 13-15#ish Ball, 30-35# KB/DB

RX+: All sets of both movements must be unbroken

Score: Total Time (Including the 3 Min Rest)
Goal: Under 15 Min

Each round is 120 reps, which is a good amount of volume. So pacing is key. Pick deliberate rest intervals. Maybe every 10 or 15 reps. Maybe it's unbroken. Whatever you choose, commit to it! Choose a load on the wall ball and the swing that you could easily do 15 unbroken reps if you wanted to.

For the wall ball reps you will hold the ball at your chest with the elbows tucked in. Feet are under the shoulders with the 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! Keep that chest up! Drive through the legs and use that power to help you 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.

For the swings you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight all of the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!

PROGRAM C

PROGRAM C

WARM UP

Full Body Simple Warm Up
Squat Warm Up

Workout

2 Rounds
**A few sandbag options**

Each Round

30 Wall Balls/Side to Side Sandbag Thrusters
30 KB Swings/Sandbag Ground to Overhead
20 Wall Balls/ Side to Side Sandbag Thrusters
20 KB Swings/Sandbag Ground to Overhead
10 Wall Balls/Side to Side Sandbag Thrusters
10 KB Swings/Sandbag Ground to Overhead

Rest 3 Min Between Rounds

RX Men: 20#ish Ball, 50-55# KB/DB
RX Women: 13-15#ish Ball, 30-35# KB/DB

RX+: All sets of both movements must be unbroken

(You can mix and match original version with sandbag version i.e. - wall balls and sandbag ground to overhead)

Score: Total Time (Including the 3 Min Rest)
Goal: Under 20 Min

Each round is 120 reps, which is a good amount of volume. So pacing is key. Pick deliberate rest intervals. Whatever you choose, commit to it! Choose a load on the thrusters and ground to OH that you could easily do 15 unbroken reps if you wanted to.

For the side to side sandbag thrusters you will have the bag on one shoulder. Squat to the bottom. Stand up hard and fast and use the momentum created by the legs to press the bag up and over to the other side!

For the wall ball reps you will hold the ball at your chest with the elbows tucked in. Feet are under the shoulders with the 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! Keep that chest up! Drive through the legs and use that power to help you throw the ball!

When you catch it. Catch first and then squat.

For the sandbag ground to over head the bag will start right in front of your feet. You will keep the heels down. Bend the knees and hinge at the hips while keeping the chest lifted as you grab the sandbag using the handles facing lateral or horizontal. 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!

For the swings you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight all of the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward, keep your heels down!

TEAM VERSION

TEAM VERSION

WARM UP

Full Body Simple Warm Up
Squat Warm Up

Workout

In Teams of 2 Complete:

8 Rounds (Each):

Person 1:
15 Wall Balls
15 KB Swings

Person 2:
15 Wall Balls
15 KB Swings

Rest while your partner goes.

Go back and forth - resting while your partner goes - until you have both completed 8 rounds.

RX Men: 20#ish Ball, 50-55# KB/DB
RX Women: 13-15#ish Ball, 30-35# KB/DB

RX+: All sets of both movements must be unbroken

Score: Total Time
Goal: Under 22 Min

Coupled together, these are two of the greatest movements ever known!

And with a 1:1 work to rest ratio you can really put the pedal to the metal on this one.

This should end up being roughly 1min to 1:30 on and 1 min to 1:30 off (while your partner goes).

If it takes one person (or both) longer than 1:30 to do the 15 + 15 - lower the reps to keep it under that for that person (or both).

For the wall ball reps you will hold the ball at your chest with the elbows tucked in. Feet are under the shoulders with the 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! Keep that chest up! Drive through the legs and use that power to help you 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.

For the swings you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight all of the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!

MOVEMENT TIP

MAMA MODIFICATIONS

WALL BALL -
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

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 a little too tight for comfort, you can sub a single arm swing!

***This is a lot of volume. For mamas later in pregnancy or early in postpartum recovery, feel free to modify the number of reps to something more manageable so that you can maintain good positions, breath awareness, and avoid any long lasting or debilitating fatigue or DOMS.***