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

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Morning Coffee, Thoracic Spine Release
Post: Hamstrings, Quads/IT

PROGRAM B

PROGRAM B

WARM UP

Squat Warm Up
Pull Up Warm Up

WORKOUT

Run Jackie

Run 800 Meters
50 Thrusters
30 Pull Ups

RX Men: 45#
RX Women: 35-45#

Goal Time - Around 10 Min or less!

If you ran yesterday and you want to change it up - you may sub 200 Double Unders or 4 Min of Doubles.

For the thrusters the weight is intended to be super light. Some of you should be able to do all 50 unbroken. Fast times for this workout are 6 min or less!!

On each rep of the thruster the bar should rest on the shoulder with the elbows high. Perform a full rep squat with the butt getting below the knees. Heels down, knees out, chest up. Use the drive from the legs to help make the bar weightless. Finish with a press to complete lockout overhead!

Pull ups may be strict, kipping, banded, ring row, or jumping!

Choose a method that will allow you to get all 30 reps done in less than 4-5 sets total for SURE!

PROGRAM A

PROGRAM A

WARM UP

Squat Warm Up

Running Warm Up

Pull Up Warm Up

WORKOUT

RUN DB JACKIE

For Time

Run 800 Meters
50 DB Thrusters
30 Pull Ups

RX Men: 25-30# DBs
RX Women: 15-20# DBs

Goal Time - Around 10 Min or less!

If you ran yesterday and you want to change it up - you may sub 200 Double Unders or 4 Min of Doubles.

For the thrusters the weight is intended to be super light. Some of you should be able to do all 50 unbroken. Fast times for this workout are 6 min or less!!

On each rep of the thruster the DBs should rest on the shoulder with the elbows high. Perform a full rep squat with the butt getting below the knees. Heels down, knees out, chest up. Use the drive from the legs to help make the DBs weightless. Finish with a press to complete lockout overhead!

Pull ups may be strict, kipping, banded, ring row, or jumping!

PROGRAM C

PROGRAM C

WARM UP

Squat Warm Up

Pull Up Warm Up

WORKOUT

For Time:
1000m Row
50 Thrusters, 45#
30 Pull-upsIt's Miranda's birthday and this is one of her all time favorite workouts!

Goal time - under 10 min!

Bike option: 60 Calories for men and 40 Calories for women.

Women may use a women's 35# bar if you have one available. (This is still RX)

For the thruster reps you will have the bar on the shoulders. You will have the feet shoulder width apart with the heels down. Elbows are up and belly is tight! Reach the butt back and down. Drive the knees out and keep the heels down. Keep the chest and elbows up. Get the butt below the knees at the bottom. Stand up hard and fast to pop the bar off of the shoulder. Move the face out of the way and PRESS to lock out. Pull the bar over the middle of the body and keep the belly tight!

Pull Up options - jumping, banded, ring row, or go ahead with strict ones if you like!

Choose an option that you won't have to break too much and can complete in under 4-5 sets total!

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.

THRUSTERS - To focus on managing proper posture, breathing mechanics, core pressurization, and/or joint stability sub: Dumbbells instead of the barbell, Less wieght, Box/Target/Supported Sqaut + Press, or Air Squats

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.

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 for the press, or change to a Seated Strict Press, or even Front Raises. You can also try keeping your arms a little more forward as you press up so that instead of finishing the press with your biceps by your ears, you finish with your arms just in front of your face or in line with your nose.

SHIFT WARM UP

General Shift Warm Up
Squat Warm Up

SHIFT WORKOUT

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

1 Min Run, Row, Bike, Single Unders, Taps, Low Step Ups
12 Goblet Squat to Press
6 Ring/TRX or Upright Row

Idea weight for Men: 35-55# Single KB or DB
Idea weight for Women: 12-35# Single KB or DB

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 4 Rounds +

For this workout you can choose what you would like to - or can do for the 1 min portion. Make sure you challenge yourself to an uncomfortable but sustainable pace.

For the goblet squat to press you will hold the object at the chest with the elbows tucked in and chest up. Feet are shoulder width apart with the heels down. Belly tight. Reach the butt back and down while driving the knees out. Keep lifting chest and lowering the butt back and down until the butt is lower than the knees at the bottom.

Avoid plopping or collapsing. Keep the chest up belly tight and knees out! Drive through the heels to stand.

If you find yourself plopping you may choose to lower the weight or ditch it completely. If you have any pain in that bottom position you may choose to squat to a target that is a bit higher. Make sure you are still focusing on reach the butt back and knees out.

For the rows you may do ring, banded, trx or swap out an upright row with your KB or DB!

MOVEMENT TIP

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.

THRUSTERS - To focus on managing proper posture, breathing mechanics, core pressurization, and/or joint stability sub: Dumbbells instead of the barbell, Less wieght, Box/Target/Supported Sqaut + Press, or Air Squats

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.

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

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Couch Strech, Airplane Stretch
Post: Sciatica/Piriformis, Lower Back Release

PROGRAM B

PROGRAM B

WARM UP

Full Body Simple Warm Up
Snatch Warm Up

Workout

5 Rounds
10 Box Jumps
20 Front Rack Lunge
10 Hang Power Snatch

RX Men: 95#
RX Women: 65#

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

Box Height:

Men: 22-24"
Women: 18-20"

Score: Total Time
Goal: Under 15 Min

For this workout you will do regular old box jumps. No fancy over stuff.

Jump from both feet and land with both feet on the box. If you don't have something to jump ON, find something to jump OVER.

We would love to see you actually jump, even if that means that you significantly lower the height.

If you are unable to jump for whatever reason - you may sub step ups!

For the Lunges you will have the bar in the front rack. That means the bar is resting on the front of the shoulders with the elbows high. You can allow the bar to roll back into the fingertips.

Ideally these will be WALKING lunges, but if you don't have space for that, you may perform them as reverse - or forward stepping as well.

Make sure you take a long enough step that your front heel can stay down while your back knee touches. Keep the belly tight and don't allow the bar to pull that chest forward!

For the hang power snatch you will bring the bar to your waist with a wide (overhead squat) grip. Feet are under the hips. You will dip the chest forward and keep the heels down. You will hinge at the hips and bend the knees slightly. Allow the bar to slide down the leg - keep the belly tight and chest UP! After performing that small dip you will jump straight UP with the bar keeping the arms straight. Shrug the shoulders and then pull the bar up the body with the elbows high and outside (like a scarecrow). Pull yourself down into a partial squat as you pull under the bar and punch it up to lock out over your head. In this position the heels should be down, knees out, bar over the middle of the body with the elbows locked and armpits forward - belly tight!

Stand to complete and then lower back to the waist.

Pick a weight that you don't think you will have break more than once or MAYBE twice on any of those sets of 10!

PROGRAM A

PROGRAM A

WARM UP

Full Body Simple Warm Up
Snatch Warm Up (Do this with DB instead of BB)

Workout

5 Rounds
10 Box Jumps
20 DB Front Rack Lunge
20 DB Hang Power Snatch

RX Men: 40# DBs (2 for lunge - 1 for snatch)
RX Women: 25# DBs (2 for Lunge - 1 for snatch)

RX + Men:50# DBs + (2 for Lunge - 1 for snatch)
RX + Women: 35# DBs + (2 for Lunge - 1 for snatch)

Box Height:

Men: 22-24"
Women: 18-20"

Score: Total Time

Goal: Under 15 MinFor this workout you will do regular old box jumps. No fancy over stuff.

Jump from both feet and land with both feet on the box. If you don't have something to jump ON, find something to jump OVER.

We would love to see you actually jump, even if that means that you sigificantly lower the height.

If you are unable to jump for whatever reason - you may sub step ups!

For the Lunges you will have the bar in the front rack. That means the bar is resting on the front of the shoulders with the elbows high. You can allow the bar to roll back into the fingertips.

Ideally these will be WALKING lunges, but if you don't have space for that, you may perform them as reverse - or forward stepping as well.

Make sure you take a long enough step that your front heel can stay down while your back knee touches. Keep the belly tight and don't allow the bar to pull that chest forward!

For the DB Hang Power Snatches you will bring the dumbbell to the waist. You will hinge forward slightly while keeping the chest up and belly tight. Keep the heels down and knees out - arm straight. Stand up hard and fast - shrug the shoulder - punch the working elbow out to the side to keep the dumbbell close to the body as it travels UP! From here you will either punch to lockout or punch to lockout WHILE punching yourself UNDER slightly. Get the bicep by the ear and stand completely with it still there to complete the rep!

Lower back to the waist and switch hands. You will alternate hands with each rep for these so you end up doing 10 per arm per round.

Pick a weight that you don't think you will have break more than once or MAYBE twice on any of those sets of 20!

MAMA MODIFICATIONS

BOX JUMPS - 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.

FRONT RACK/REVERSE 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.

DB HANG POWER SNATCH - You can always choose a lighter weight. 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 KB Swings.

STEP UPS/LUNGES - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do smaller or shorter step/less range of motion. You can also try stepping laterally onto a stack of plates or something instead of stepping forward and up, sometimes this helps create some control in managing the position of the pelvis. Option to sub: Single Leg Glute Bridge, Hip Thrusts, Air Squat, Goblet/DB Squat, Single Leg RDL, or Goodmornings

SHIFT WARM UP

General Shift Warm Up

SHIFT WORKOUT

15 Min AMRAP
As Many Rounds and Reps as Possible in 15 Min!

10 Step Ups
10 Lunges
10 KB/DB Swings

Idea weight for Men: 35-50#
Idea weight for Women: 12-24#

Score: Total number of completed rounds + any additional reps.
Goal: 5 Rounds +

For this workout you will do 10 step ups - alternating feet (5 per side). Then 10 lunges alternating feet (5 per side). Then 10 KB/DB Swings. Keep rotating through that as many times as you can in 15 min.

For the step ups, find a height that is challenging but you are comfortable with and will allow you to keep moving. Step your whole foot on the box/bench/whatever. Make sure the knee doesn't cave in. Stand all of the way up at the top. Alternate feet with each step.

For the lunges ideally you will touch your back knee to the ground. You will want to take a wide enough step that the front heel stays grounded. Don't allow the knee to cave in. If you've got space - make these walking lunges! If not you may do either backward or forward stepping.

If you need to you can hold onto a chair/pole or something for stability. If you are unable to get the back knee to the ground - don't worry. Just go as low as your body will allow pain free!

For the swings you will hold either the kb or a single dumbbell in both hands. Feet are about shoulder width apart. Heels are down. You will keep the arms long and hinge forward at the hips. Bend the knees slightly. Keep the chest up and belly tight. From here you will stand hard and fast! Allow the kb or db to swing out and away from the momentum created by the legs and hips. Bring the object to about eye level - guided up by the arms. Allow gravity to bring it back down but keep the back flat and chest UP! No rounding of the back! Keep those heels down!

MOVEMENT TIP

MAMA MODIFICATIONS

BOX JUMPS - 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.

FRONT RACK/REVERSE 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.

DB HANG POWER SNATCH - You can always choose a lighter weight. 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 KB Swings.

STEP UPS/LUNGES - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do smaller or shorter step/less range of motion. You can also try stepping laterally onto a stack of plates or something instead of stepping forward and up, sometimes this helps create some control in managing the position of the pelvis. Option to sub: Single Leg Glute Bridge, Hip Thrusts, Air Squat, Goblet/DB Squat, Single Leg RDL, or Goodmornings

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!

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Pre: Oly, Power
Either: Gymnastics
Swap: Sandbag

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Spine Strengthening, Warm Up Flow
Post: SI Joint Release, Posterior Chain Stretch

PROGRAM B

PROGRAM B

Squat Warm Up
Full Body Simple Warm Up

WORKOUT

EMOM Death BY:
Every Minute for as long as you can last (or 20 min):

Min 1: 4 Heavy Deadlifts + 1 Bar Facing Burpee
Min 2: 4 Heavy Deadlifts + 2 Bar Facing Burpees
Min 3: 4 Heavy Deadlifts + 3 Bar Facing Burpees
Min 4: 4 Heavy Deadlifts + 4 Bar Facing Burpees
Min 5: 4 Heavy Deadlifts + 5 Bar Facing Burpees...

ALWAYS do 4 Deadlifts and add 1 Bar Facing Burpee each minute until you reach 20 min or you can't make it in time for the next minute!

RX Men: 185-225# Deadlift
RX Women: 105-145# Deadlift

RX + Men: 255-315# Deadlift
RX + Women: 155-205# Deadlift

Good scaled weight ideas:
Men: 155#
Women: 85#

Goal: Choose a weight that is heavy for you, but you will always be able to do 3 with good form. Get at least 10 min!

GO LIGHTER THAN THESE WEIGHTS IF YOU NEED TO. THESE ARE JUST ROUGH ESTIMATES!!!

Just in case you aren't sure how these go - they always feel easy at first. As the reps grow - the rest gets shorter and shorter. And with this one the fatigue from the deadlifts gets worse and worse. Choose wisely with the weight. If at any point you can feel yourself losing your form and rounding your back - take a minute off and lower the weight.

So, at 3,2,1 - you do 4 deadlifts and then just 1 bar facing burpee. You rest until the clock hits 1:00. Then you do 4 deadlifts and 2 bar facing burpees - rest until the clock hits 2 min. Then you do 4 deadlifts and 3 bar facing burpees. And so on.....

Your score is whatever the last round you SUCCESSFULLY completed was plus any additional reps into the next round. So lets say you complete the round of 4 deadlifts and 10 bar facing burpees. Then the next minute you do 4 deadlifts and only get 8 bar facing burpees before the minute is up. Your score is 10 + 12 (4 deads + 8 burpees). Get it?

For the deadlifts - the bar will start on the ground. Feet are about hip width apart with the weight in the heels. Your chest should be over the bar, with a hinge at the hip and a slight bend in the knee. Bar should be against the body with the chest up, back flat, and arms straight.

Pick the bar up by keeping the belly tight, chest up, and bar close. Dig the heels into the ground and lift the chest. Once past the knees squeeze the butt to stand. Keep those same good - controlled positions when putting the bar back down. Avoid excessive bouncing at the bottom. Weight should be something you can touch and go for 3 reps.

For the bar facing burpees you must be FACING the bar. We don't care how you jump your feet out and in. Step or jump back, get the chest and thighs to the ground, step or jump in, jump over the bar from both feet.

If you aren't sure you will make it to 10 min with bar facing - you may choose to sub just regular burpees!

PROGRAM A

PROGRAM A

Full Body Simple Warm Up

WORKOUT

EMOM Death BY:
Every Minute for as long as you can last (or 20 min):

Min 1: 6 Alternating Single Leg DB Deadlifts + 1 DB Facing Burpee
Min 2: 6 Alternating Single Leg DB Deadlifts + 2 DB Facing Burpees
Min 3: 6 Alternating Single Leg DB Deadlifts + 3 DB Facing Burpees
Min 4: 6 Alternating Single Leg DB Deadlifts + 4 DB Facing Burpees
Min 5: 6 Alternating Single Leg DB Deadlifts + 5 Dumbbell Facing Burpees....

ALWAYS do 6 Alternating Single Leg Dumbbell Deadlifts and add DB Facing Burpee each minute until you reach 20 min or you can't make it in time for the next minute!

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

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

If you have a big struggle with this movement - you may switch to 8 reps of regular deadlifts with your dumbbells.

Goal: Choose a weight that is heavy for you, but you will always be able to do 6 with good form. Get at least 10 min!

GO LIGHTER THAN THESE WEIGHTS IF YOU NEED TO. THESE ARE JUST ROUGH ESTIMATES!!!

Just in case you aren't sure how these go - they always feel easy at first. As the reps grow - the rest gets shorter and shorter. And with this one the fatigue from the deadlifts gets worse and worse. Choose wisely with the weight. If at any point you can feel yourself losing your form and rounding your back - take a minute off and lower the weight.

So, at 3,2,1 - you do 6 alt DL and then just 1 DB facing burpee. You rest until the clock hits 1:00. Then you do 6 Alt DL and 2 DB facing burpees - rest until the clock hits 2 min. Then you do 6 alt DL and 3 DB facing burpees. And so on.....

Your score is whatever the last round you SUCCESSFULLY completed was plus any additional reps into the next round. So let’s say you complete the round of 6 DL and 10 DB facing burpees. Then the next minute you do 6 DL and only get 8 DB facing burpees before the minute is up. Your score is 10 + 14 (6 deads + 8 burpees). Get it?

For the single leg deadlift you will hold a dumbbell in each hand. Shift your weight into one foot and raise the other foot off the floor behind you.

Fight not to twist. Allow a slight bend in the knee as you hinge forward at the hip and touch one head of the dumbbells to the floor. Keep the back flat and belly tight and squeeze the butt to stand up. You can always modify to a single dumbbell or even regular deadlifts if you need to.

Remember 6 reps = 3 on each leg.

For the DB facing burpees you must be FACING the dumbbells. We don't care how you jump your feet out and in. Step or jump back, get the chest and thighs to the ground, step or jump in, jump over the dumbbells from both feet.

If you aren't sure you will make it to 10 min with dumbbell facing - you may choose to sub just regular burpees.

PROGRAM C

PROGRAM C

Full Body Simple Warm Up

WORKOUT

EMOM Death BY:
Every Minute for as long as you can last (or 20 min):

Min 1: 3 Sandbag Over Shoulder + 1 Sandbag Facing Burpee
Min 2: 3 Sandbag Over Shoulder + 2 Sandbag Facing Burpees
Min 3: 3 Sandbag Over Shoulder + 3 Sandbag Facing Burpees
Min 4: 3 Sandbag Over Shoulder + 4 Sandbag Facing Burpees

ALWAYS do 3 Sandbag Over Shoulder and add 1 Sandbag Facing Burpee each minute until you reach 20 min or you can't make it in time for the next minute!

Ideal weight for Men: 50-100#
Ideal weight for Women: 30-70#

If your bag is light for you - feel free to up the reps. If it's super heavy - you may lower.

Score: Minute Number that you complete all of the work + any additional reps in the next minute.
Goal: Get at least 10 min!

Just in case you aren't sure how these go - they always feel easy at first. As the reps grow - the rest gets shorter and shorter. And with this one the fatigue from the Over the Shoulder gets worse and worse. Choose wisely with the weight.

So, at 3,2,1 - you do 3 Sandbag Over the Shoulders and then just 1 sandbag facing burpee. You rest until the clock hits 1:00. Then you do 3 ground to overheads and 2 sandbag facing burpees - rest until the clock hits 2 min. Then you do 3 ground to overhead and 3 sandbag facing burpees. And so on.....

Your score is whatever the last round you SUCCESSFULLY completed was plus any additional reps into the next round. So let's say you complete the round of 3 ground to overhead and 10 sandbag facing burpees. Then the next minute you do 3 over the shoulders and only get 8 bag facing burpees before the minute is up. Your score is 10 + 11 (3 OTS + 8 burpees). Get it?

For the sandbag over the shoulder - technique will vary slightly depending on what type of bag you have. BUT - in general you want the bag between your feet. Feet are roughly shoulder width apart with the heels down. Hinge at the hip and bend the knees enough to try and get at least your hands and part of your forearms under the bag. Lift your chest and tighten your belly. Drive through your heels as you lift the bag. Pull it in close to your body. Stand up hard and fast and roll the bag over your torso - finishing over the shoulder. USE THE POWER FROM YOUR LEGS!!!

For the bag facing burpees you must be FACING the bag. We don't care how you jump your feet out and in. Step or jump back, get the chest and thighs to the ground, step or jump in, jump over the bar from both feet.

If you aren't sure you will make it to 10 min with bag facing - you may choose to sub just regular burpees.

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 Split Stance Deadlifts, Sumo Deadlifts or Good Mornings.

BURPEES - No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull

KB/DB Deadlift - If pregnant and the shape of your belly is creating a change in the efficiency and safety of the bar path or postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift or elevate the KB/DB from the floor to mid shin level or higher for your starting position. 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.

SHIFT WARM UP

General Shift Warm Up

SHIFT WORKOUT

For Time:
7 KB/DB Deadlifts
1 Burpee
7 KB/DB Deadlifts
2 Burpees
7 KB/DB Deadlifts
3 Burpees
7 KB/DB Deadlifts
4 Burpees
7 KB/DB Deadlifts
5 Burpees...

Keep going until

7 KB/DB Deadlifts
10 Burpees

Idea weight for Men: 50-70# KB or DB
Idea weight for Women: 35-50# KB or DB

Goal: 12 min or less!

This workout is simple- and pretty short! Go all out!

For the deadlifts you will hold either one dumbbell or a kettlebell.

You will set up with the object between the feet. Hinge at the hips to get your chest over the object. Keep the heels down, bend the knees, pull the chest up, arms are straight and long. To pick the object up you will dig the heels into the ground - prevent the knees from caving in, pick up the chest, squeeze the butt and keep the arms straight. Once you reach the top you will hinge at the hips and bend the knees to bring the object back to the ground! Keep the chest up and back flat throughout!

For the burpees you may step or jump back, go to the knees, perform a push up, step or jump the feet back in, then add a small jump at the end.

You may also sub -

No push up burpees or burpees on a box/bench if necessary!

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 Split Stance Deadlifts, Sumo Deadlifts or Good Mornings.

BURPEES - No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull

KB/DB Deadlift - If pregnant and the shape of your belly is creating a change in the efficiency and safety of the bar path or postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift or elevate the KB/DB from the floor to mid shin level or higher for your starting position. 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.

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

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Calves/Ankles, Warm Up Flow
Post: Shoulder Stretch, Hip Flexors/Psoas

PROGRAM B

PROGRAM B

WARM UP

Jump Rope Warm Up
Shoulder Warm Up
Overhead Warm Up

WORKOUT

4 Rounds

40 Double Unders
20 Toes to Bar
20 Shoulder to Overhead

Rest 1 Min Between Rounds

RX Men: 95#
RX Women: 65#

RX + Men: 115# + / 60 Double Under
RX + Women: 75# + / 60 Double Unders

Score: Slowest Round Only
Goal: Under 4 Min

Oh man - here we go!

The goal here is to go pretty close to unbroken with each round between 3-4 min.

Ok so for the double unders you will need to choose a number of them that will allow you to complete them in 90 seconds MAX! Obviously some of you will crush that - but if you need to lower the number to maybe 25 - do that! Remember, if you are resting too much and breaking too much you lose the point of the workout. So a good option is to switch to singles (80 Reps) or hop overs (our personal favorite sub) for the workout and to practice your dubs before or after!

For the toes to bar you may sub Knees UP - V- Ups, pike ups on your TRX bands - or even just regular sit ups.

Pregnant and postpartum - a few options are swings or slam balls!

For the shoulder to overhead reps you may do a shoulder press, push press or push jerk. The push jerk - if you have good technique - should allow you to do the most reps. That's the one I will write about here.

For the jerk the bar will start on your shoulders with your elbows slightly in front. Feet are under the hips. You will dip by keeping the heels down, keeping the chest up, and bending the knees slightly - just a short 3 inch or so dip down. From there you will stand up hard and fast to pop the bar off of the shoulders. As the bar travels up instead of thinking about pushing it up - push YOURSELF down. Lock out the elbows with the bar over the middle of the body. Drive your knees out and keep the heels down and belly tight. Stand up with the weight still over your head before you lower to your shoulders for the next rep.

Work to absorb the bar when you lower it and even use that absorb dip to feed the next rep!

PROGRAM A

PROGRAM A

WARM UP

Jump Rope Warm Up
Shoulder Warm Up
Overhead Warm Up

WORKOUT

4 Rounds

40 Double Unders
20 Toes to Bar / V-Ups
20 Shoulder to Overhead

Rest 1 Min Between Rounds

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

RX + Men: 50# DBs + / 60 Double Under
RX + Women: 35# DBs + / 60 Double Unders

Score: Slowest Round Only
Goal: Under 4 Min

Oh man - here we go!

The goal here is to go close to unbroken and keep rounds around 3-4 min.

Ok so for the double unders you will need to choose a number of them that will allow you to complete them in 90 seconds MAX! Obviously some of you will crush that - but if you need to lower the number to maybe 25 - do that! Remember, if you are resting too much and breaking too much you lose the point of the workout. So a good option is to switch to singles (80 Reps) or hop overs (our personal favorite sub) for the workout and to practice your dubs before or after!

For this version (Program A) both Toes to Bar and V-Ups are considered RX!

For the toes to bar you may sub Knees UP -, pike ups on your TRX bands - or even just regular sit ups.

Pregnant and postpartum - a few options are swings or slam balls!

For the shoulder to overhead reps you may do a shoulder press, push press or push jerk. The push jerk - if you have good technique - should allow you to do the most reps. That's the one I will write about here.

For the jerk the DBs will start on your shoulders with your elbows slightly in front. Feet are under the hips. You will dip by keeping the heels down, keeping the chest up, and bending the knees slightly - just a short 3 inch or so dip down. From there you will stand up hard and fast to pop the weight off of the shoulders. As the weight travels up instead of thinking about pushing it up - push YOURSELF down. Lock out the elbows with the biceps by the ears. Drive your knees out and keep the heels down and belly tight. Stand up with the weight still over your head before you lower to your shoulders for the next rep.

Work to absorb the DBs when you lower them and even use that absorb dip to feed the next rep!

PROGRAM C

PROGRAM C

WARM UP

Jump Rope Warm Up
Shoulder Warm Up
Overhead Warm Up

WORKOUT

4 Rounds

40 Double Unders
20 Toes to Bar
20 Sandbag Shoulder to Overhead

Rest 1 Min Between Rounds

No RX or RX+ for Sandbag - ideal bag weights are:

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

RX+ 60 Double Unders

Want to add in Handstand Push Ups? Swap Sandbag for those! 10-15 reps per round. Note in comments.

Score: Slowest Round Only
Goal: Under 4 min

Oh man - here we go!

The goal here is to go pretty close to unbroken with each round between 3-4 min.

Ok so for the double unders you will need to choose a number of them that will allow you to complete them in 90 seconds MAX! Obviously some of you will crush that - but if you need to lower the number to maybe 25 - do that! Remember, if you are resting too much and breaking too much you lose the point of the workout. So a good option is to switch to singles (80 Reps) or hop overs (our personal favorite sub) for the workout and to practice your dubs before or after!

For the toes to bar you may sub Knees UP - V- Ups, pike ups on your TRX bands - or even just regular sit ups.

Pregnant and postpartum - a few options are swings or slam balls!

For the shoulder to overhead you can push press, push jerk or go side to side. Start with sandbag on one shoulder or on biceps with elbows high. Dip your hip and keep your chest up.

Stand up hard and fast. Pop the sandbag off of the biceps/shoulder and finish with a press straight to lock out. Biceps by the ears. You may add a jerk by adding a slight rebend of the knee. Stand up all the way to finish the rep. Lower the bag back to starting position or opposite shoulder for side to side.

If you choose handstand push ups, make sure you keep your belly tight and that you control the descent on every rep. Hands should be roughly shoulder width or slightly wider. Your head should make contact slightly beyond your hands, think closer to the wall so your head and palms make a triangle not a line!

MOVEMENT TIP

MAMA MODIFICATIONS

Double/Single Unders/Plate Hops, or Chalk Line Hop Overs - To avoid the added pressure to the pelvic floor that jumping can create, sub: Skip Overs,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 your to practice proper positioning and pressure. 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.

TOES TO BAR - This movement and it's scaled version of Knee Raises 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 (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, or Waiter Walks.

V-UP/SIT UPS - Similar to the movement mechanics of Toes to Bar or Sit Ups this movement can put a lot of pressure on the core and the pelvic floor. If you are pregnant or in the rehab or rebuilding stages of postpartum you may want to sub BIRTHFIT Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk

DB SHOULDER TO OVERHEAD/ SHOULDER 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.

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!

SHIFT WARM UP

General Shift Warm Up

SHIFT WORKOUT

8 Rounds

20 Single Unders, Plate Hops, or Chalk Line Hop Overs
7 Sit Ups or KB Swing
10 Shoulder Press

Idea weight for Men: 30-55# Single DB/KB or pair of lighter dumbbells
Idea weight for Women: 15-30# Single DB/KB or pair of lighter dumbbells

Score: Total Time
Goal: Under 14 Min

For the first part you can do single under jump ropes, plate hops, or a chalk line lateral hop or skip over. If you absolutely can't jump you can also do a low step up.

For the sit ups we would love to see you come ALL of the way up at the top and touch the ground behind you at the bottom. You can even use a band or a towel for assistance. Show control if you do that.

If you are unable to do sit ups you may sub dead bugs or if you need to swap it completely KB Swings to eye level.

For the press you may use a single KB/DB or a pair of them. You will start at either the chest or the shoulders and press the weight all of the way overhead. Keep the belly tight and finish with the biceps by the ears!

MOVEMENT TIP

MAMA MODIFICATIONS

Double/Single Unders/Plate Hops, or Chalk Line Hop Overs - To avoid the added pressure to the pelvic floor that jumping can create, sub: Skip Overs, 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 your to practice proper positioning and pressure. 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 SHOULDER TO OVERHEAD/ SHOULDER 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.

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!

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

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Airplane Stretch, Down Dog Flow
Post: Cool Down Flow, Sciatica/Piriformis

PROGRAM B

PROGRAM B

WARM UP

Clean Warm Up
Running Warm Up
Squat Warm Up

Workout

25 Min AMRAP
(As Many Rounds and Reps as Possible in 25 Min)

Run 400 Meters
15 Power Cleans
Run 400 Meters
15 Back Squats

RX Men: 115#
RX Women: 75#

RX + Men: 135# +
RX + Women: 95# +

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

Oh man - this one will be a doozy. Lots of running sandwiched with 2 of everyone's favorite movements!

The run distance should take roughly 90 seconds to 1:10 or so. If 400 will take you longer than that you may cut it down! If you don't have a measured distance you can just make it fit that time frame.

If you are unable to run for space or weather reasons you may sub 2 min of single unders, low step ups, no push up burpees, or taps.

For the power cleans you will notice that the RX weight is a bit heavier than the normal 95#. This is to signal you to go a bit heavier than you normally do. You should not go into this knowing for sure that you will do all 15 unbroken each time.

For this movement the bar will start on the ground. Hands are just outside of the legs. Feet are hip width apart. Heels are down. Knees are bent slightly. Arms are long and straight. Belly is tight. Chest is up!

You will lift the bar off of the ground by driving your heels down and lifting the chest. Keep the bar close to your body by pulling it IN! Keep the arms straight! Once past the knees pick up a little speed and think Jump - Shrug the shoulders - bend the elbows high and outside and pull yourself under slightly. Elbows shoot around and through super quickly to allow the bar to land on the shoulders! Stand to complete the rep!

For the back squats - you may use a rack or clean and jerk it onto your back.

Feet should be shoulder width apart. Reach the butt back and down. Drive the knees out. Keep the heels down. Belly tight and chest up! Get the butt lower than the knees at the bottom. Stand completely at the top. No plopping or rounding!

PROGRAM A

PROGRAM A

WARM UP

Clean Warm Up
Running Warm Up
Squat Warm Up

WORKOUT

25 Min AMRAP
(As Many Rounds and Reps as Possible in 25 Min)

Run 400 Meters
15 DB Power Cleans
Run 400 Meters
15 DB Squats

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

RX + Men: 50-60# DBs
RX + Women: 35-40# DBs

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

Oh man - this one will be a doozy. Lots of running sandwiched with 2 of everyone's favorite movements!

The run distance should take roughly 90 seconds to 1:10 or so. If 400 will take you longer than that you may cut it down! If you don't have a measured distance you can just make it fit that time frame.

If you are unable to run for space or weather reasons you may sub 2 min of single unders, low step ups, no push up burpees, or taps.

If you've got the dumbbells for it - This go a bit heavier than you normally do. You should not go into this knowing for sure that you will do all 15 unbroken each time.

For this movement the DBs will start on the ground. Hands are just outside of the legs. Feet are hip width apart. Heels are down. Knees are bent slightly. Arms are long and straight. Belly is tight. Chest is up!

You will lift the DBs off of the ground by driving your heels down and lifting the chest. Keep the arms straight! Once past the knees pick up a little speed and think Jump - Shrug the shoulders - bend the elbows high and outside and pull yourself under slightly. Elbows shoot around and through super quickly to allow the DBs to land on the shoulders! Stand to complete the rep!

Only one head of the each DB must touch the ground between reps.

For the DB Squats the DBs will be placed on the shoulders however you like. Feet should be shoulder width apart. Reach the butt back and down. Drive the knees out. Keep the heels down. Belly tight and chest up! Get the butt lower than the knees at the bottom. Stand completely at the top. No plopping or rounding!

PROGRAM C

PROGRAM C

WARM UP

Full Body Simple Warm Up
Running Warm Up

WORKOUT

25 Min AMRAP
(As Many Rounds and Reps as Possible in 25 Min)

Row 500 Meters
OR
30 Cal Bike (Men) / 20 Cal Bike (Women)

15 Power Cleans

Row 500 Meters
OR
30 Cal Bike (Men) / 20 Cal Bike (Women)

15 Back Squats

RX Men: 115#
RX Women: 75#

RX + Men: 135# +
RX + Women: 95# +

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

Oh man - this one will be a doozy. Lots of time on the rower or bike sandwiched with 2 of everyone's favorite movements!

For the power cleans you will notice that the RX weight is a bit heavier than the normal 95#. This is to signal you to go a bit heavier than you normally do. You should not go into this knowing for sure that you will do all 15 unbroken each time.

For this movement the bar will start on the ground. Hands are just outside of the legs. Feet are hip width apart. Heels are down. Knees are bent slightly. Arms are long and straight. Belly is tight. Chest is up!

You will lift the bar off of the ground by driving your heels down and lifting the chest. Keep the bar close to your body by pulling it IN! Keep the arms straight! Once past the knees pick up a little speed and think Jump - Shrug the shoulders - bend the elbows high and outside and pull yourself under slightly. Elbows shoot around and through super quickly to allow the bar to land on the shoulders! Stand to complete the rep!

For the back squats - you may use a rack or clean and jerk it onto your back.

Feet should be shoulder width apart. Reach the butt back and down. Drive the knees out. Keep the heels down. Belly tight and chest up! Get the butt lower than the knees at the bottom. Stand completely at the top. No plopping or rounding!

MOVEMENT TIP

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.

POWER CLEAN - You could also try less weight or starting from the hang position. For pregnant mamas with bellies that interrupt the most efficient path of the bar, be sure to sub DBs for the bar so you are not training incorrect movement patterns.

KB/DB Deadlift - If pregnant and the shape of your belly is creating a change in the efficiency and safety of the bar path or postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift or elevate the KB/DB from the floor to mid shin level or higher for your starting position. 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.

SHIFT WARM UP

General Shift Warm Up
Running Warm Up

SHIFT WORKOUT

18 Min AMRAP
(As Many Rounds and Reps as Possible in 18 Min)

1 Min Taps or Run/Row/Bike
15 KB/DB Deadlifts
1 Min Taps or Run/Row/Bike
15 Goblet Squats

Idea weight for Men: 35-55# KB or 2 X 25# DBs
Idea weight for Women: 12-15# KB or 2 X 10# DBs

Use what you have!

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

For this workout you can choose between taps, jogs, rowing, biking, or even single unders.

For the deadlifts you can either do a dumbbell in each hand or you can do a single dumbbell of kettlebell between the feet. For this moment the object(s) will start on the ground. The heels should stay down and you should bend the knees. The object is either IN BETWEEN (not way out in front) of your feet or right to the sides of each foot. Lift your chest and make sure your back is flat! Simply drive the heels down and lift the chest to stand up completely. Squeeze your butt at the top.

When you are putting the KBs back down you will reach the butt back, keep the chest lifted, and bend the knees!

For the goblet squats you will hold either a single dumbbell or a single kettlebell at the chest. Feet should be shoulder width apart and heels are down. Reach the butt back and down and keep the chest lifted. Drive the knees out as you go down. Ideally you will get the butt lower than the knees WITH the chest up and knees out.

If you kind of collapse when you go that low - first step is to lose the weight and do these as just air squats.

From here if you need to scale further for any reason you can go to a higher target or use a wall or chair to assist you. Still focus on keeping those heels down and knees out though!

MOVEMENT TIP

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.

POWER CLEAN - You could also try less weight or starting from the hang position. For pregnant mamas with bellies that interrupt the most efficient path of the bar, be sure to sub DBs for the bar so you are not training incorrect movement patterns.

KB/DB Deadlift - If pregnant and the shape of your belly is creating a change in the efficiency and safety of the bar path or postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift or elevate the KB/DB from the floor to mid shin level or higher for your starting position. 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.

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

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Morning Coffee, Warm Up Flow
Post: Chest Opener, Hips

PROGRAM A

PROGRAM A

WARM UP

Full Body Simple Warm Up
Shoulder Warm Up

WORKOUT

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

Devil Press

Every Minute on the Minute (Including First Minute)

4 Dumbbell Step Up Overs

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

RX+ Men/Women: 6 Dumbbell Step Up Overs

Score: Total Devil Press Reps
Goal: 50 Reps +

To hit the goal you'll need to average at least 5 Devil Presses per minute. Choose a load that allows you to complete the step up overs in less than 20 seconds.

A devil press is BASICALLY a burpee with dumbbells in your hands. You do a push up with hands on the dumbbells, jump or step the feet in. Pick the dumbbells up from between the feet with heels down and arms straight (keep the back flat!!). Use the power from the legs and the hips to basically complete a combination KB Swing - clean and jerk - snatch.

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

Since there is no Program B today, you can modify the Devil Press to a plate burpee or burpee KB swing.

For these step up and overs you can hold the dumbbells at your waist or on your shoulders. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. You may step off of the front if you are comfortable or turn around on top of the box and step off that way.

For the box height roughly 24"" for fellas and 20"" for ladies. If you don't have a box, use a bench, if you don't have a bench, you can step up on to a stair as you would a normal step up or use a stack of plates.

Nothing to step on at all? Sub lunges!

No dumbbells? Try step ups holding a plate to your chest, KB in a goblet position, or goblet lunges.

Feel free to lower the weight all of the way down to nothing if you need to!

PROGRAM C

PROGRAM C

WARM UP

Full Body Simple Warm Up
Shoulder Warm Up

Workout

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

Sandbag Burpee to Overhead

Every Minute on the Minute (Including First Minute):

4 Sandbag Step Up Overs

Ideal Sandbag Weights:

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

RX+ Men/Women: 6 Sandbag Step Up Overs

Score: Sandbag Burpee to OH Reps
Goal: 50 Reps +

To reach your goal you'll need to average at least 5 Burpee Ground to OH per minute. Step up overs should take no more than 20 seconds so lower the reps if you need to, especially with heavier bags.

For the burpee sandbag ground to overhead the bag will start right in front of your feet. Plant your hands on the bag a bit wider than shoulder width apart. Step or jump your feet back to a plank position and lower your chest to the bag, knees/thighs to the floor. Press back up to straight arms and step or jump your feet back in. Grab hold of the overhand handles, bend your knees and lift your chest up. Keep the heels down. With your back flat and belly tight, stand up with the sandbag by driving through the heels and lifting the chest. Explode UP with the legs and hips. Shrug the shoulders. Pull the elbow high and outside. Then PUNCH the sandbag to lock out finishing with the biceps by the ear!

For the sandbag step-up overs. Choose a box that is roughly 22-24" for men and 18-20" for women. You can clean the bag to the front rack, or pop over the head and use the back rack. You can also clean the sandbag to either shoulder and perform your step-ups this way.

Facing the box you will step up with one leg, with the whole foot on the box and drive through you heel! Stand all the way up onto the box, then back down, alternate legs each rep.

Subs for stepups, could be single arm DB, holding a DB in just one hand, or holding a DB in the goblet position. Also lowering the box height, or performing to something like a step, and simply step up and then back down alternating legs each rep.

TEAM VERSION

TEAM VERSION

WARM UP

Full Body Simple Warm Up
Shoulder Warm Up

Workout

In Teams of 2 Complete:
12 Min AMRAP

Partner 1:
10 Devil Press
Partner 2:
8 Step Up Over

Then Switch

Keep Switch Back and Forth for Max REPS in 12 Min.

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

Score: Total COMBINED Reps!!
Goal: 180 Reps

So the way this works is one person will do the 10 DP while the other does 8 Step up overs. Then they switch. At the VERY end teams will add up their total reps of both movements. Each round is basically 18 reps per person. So if they each do 5 rounds ((18 reps x 2 people) x 5 Rounds = 180 reps).

A devil press is BASICALLY a burpee with dumbbells in your hands. You do a push up with hands on the dumbbells, jump or step the feet in. Pick the dumbbells up from between the feet with heels down and arms straight (keep the back flat!!). Use the power from the legs and the hips to basically complete a combination KB Swing - clean and jerk - snatch.

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

Since there is no Program B today, you can modify the Devil Press to a plate burpee or burpee KB swing.

For these step up and overs you can hold the dumbbells at your waist or on your shoulders. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. You may step off of the front if you are comfortable or turn around on top of the box and step off that way.

For the box height roughly 24"" for fellas and 20"" for ladies. If you don't have a box, use a bench, if you don't have a bench, you can step up on to a stair as you would a normal step up or use a stack of plates.

Nothing to step on at all? Sub lunges!

No dumbbells? Try step ups holding a plate to your chest, KB in a goblet position, or goblet lunges.

Feel free to lower the weight all of the way down to nothing if you need to!

MOVEMENT TIP

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!