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

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Down Dog Flow, Thoracic Spine Release
Post: Shoulder Stretch, Cool Down Flow

PROGRAM A

PROGRAM A

WARM UP

Running Warm Up
Pull Up Warm Up
Squat Warm Up

WORKOUT

Every 2 Min for 20 Min

Run 200 Meters
5 Pull Ups
10 Push Ups
15 Squats

RX + Option: Wear a vest - OR - go for 30 Min (Do NOT do both)

Scaling idea:
Run 200
3 Pull Ups
6 Push Ups
10-12 Squats

Score: Don't worry too much but if you finish all 10 rounds in their 2 min windows your score will be 10. If you don't make any - just deduct it.

Nothing better than a good bodyweight mover on a busy week!

SO basically you will start the clock and you will run 200 meters - or a distance that takes you roughly 45 seconds to 1:10. If 200 is too far for you - you may shorten it!

If you cannot run for space or weather reasons you may sub 1 min of taps, low step ups, double or single unders each time.

For the pull ups you want to choose a style that you won't ever have to break more than once. Otherwise it's going to take too long and you won't make it!

You can do strict, kipping, jumping, banded, ring/trx/paralette row. If you don't have any of those as options you could even do a bent over row with dumbbells or a bar.

For the push ups - you will want to scale to knee or elevated push ups if 10 will take you more than about 20 seconds. If you start with one version and need to scale as the workout goes on - that is fine. Just do what you need to do to make it in the 2 min!

Make sure on your push ups that you touch your chest and thighs at the bottom. Keep the elbows in with the hands just outside shoulder width next to the chest. Belly tight - no sagging, snaking, or butt up in the air. Press all of the way to lock out at the top.

For the squats you won't be using any weight. Feet are roughly shoulder width apart. Reach the butt back and down with the heels down. Drive the knees out. Keep the belly tight and chest lifted. Get the butt lower than the knees at the bottom. No plopping or rounding. Drive through the heels, drive the knees out, and lead with the chest to stand all of the way up at the top!

PROGRAM C

PROGRAM C

WARM UP

Pull Up Warm Up
Squat Warm Up

WORKOUT

Every 2 Min for 20 Min

Row 250 Meters
or
Bike 15 Cal Men / 10 Cal Women
5 Pull Ups
10 Push Ups
15 Squats

RX + Option: Wear a vest - OR - go for 30 min (do not do both)

Scaling idea:
Row or Bike 1 Min
3 Pull Ups
6 Push Ups
10-12 Squats

Score: Don't worry too much but if you finish all 10 rounds in their 2 min windows your score will be 10. If you don't make any - just deduct it.

Nothing better than a good bodyweight mover on a busy week!

So basically you will start with that run or row when the clock starts. Once you finish you will do 5 pull ups, 10 push ups, 15 squats. Then - you will rest until the clock hits 2:00. Do the same and rest until 4:00 and so on until 20:00.

For the pull ups you want to choose a style that you won't ever have to break more than once. Otherwise it's going to take too long and you won't make it!

You can do strict, kipping, jumping, banded, ring/trx/paralette row. If you don't have any of those as options you could even do a bent over row with dumbbells or a bar.

For the push ups - you will want to scale to knee or elevated push ups if 10 will take you more than about 20 seconds. If you start with one version and need to scale as the workout goes on - that is fine. Just do what you need to do to make it in the 2 min!

Make sure on your push ups that you touch your chest and thighs at the bottom. Keep the elbows in with the hands just outside shoulder width next to the chest. Belly tight - no sagging, snaking, or butt up in the air. Press all of the way to lock out at the top.

For the squats you won't be using any weight. Feet are roughly shoulder width apart. Reach the butt back and down with the heels down. Drive the knees out. Keep the belly tight and chest lifted. Get the butt lower than the knees at the bottom. No plopping or rounding. Drive through the heels, drive the knees out, and lead with the chest to stand all of the way up at the top!

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.

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.

UPRIGHT ROWS - Love this movement for Mamas! But if your belly is getting in the way of the high pull or row feel free to sub a a TRX/Ring Row or a Bent Over DB Row.

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. For today's shift program you could also sub the Push Up + Tap for a seated DB Press and focus on posture and breath.

SQUATS -
You always have the option of a target supported squat, box squat, or using some assistance from a post/table, etc. nearby for support.

SHIFT WARM UP

Simple SHIFT Warm Up

SHIFT WORKOUT

10 Rounds

30 Seconds Min Jog, Taps, Row, Bike
3 Ring/TRX or Upright Rows
6 Push Ups
9 Squats

Score: Total Time
Goal: Under 15 Min

For the first part - the 30 second part - you can choose between Jogging, Taps, Row, or Bike! Just find a pace that you can move with for the entire 30 seconds.

Then you will complete 3 Rows, 6 Push Ups, 9 Squats.

No weight needed today!

For the rows you may do ring/trx/paralette rows. Remember the more parallel to the ground you are - the more difficult these become. Since it's only 3 in this workout feel free to make them more difficult than you normally do! If you don't have any of those as options you will do an upright row with a kettlebell, dumbbell, or even a pair of light dumbbells. You will hold the weight at your waist, keep the shoulders pulled back, and pull the elbows high and outside to pull the weight up your body - like you are zipping up your jacket.

For the push ups - you will do knee or elevated push ups.

Make sure on your push ups that you touch your chest and thighs at the bottom. Keep the elbows in with the hands just outside shoulder width next to the chest. Belly tight - no sagging, snaking, or butt up in the air. Press all of the way to lock out at the top.

For the squats you won't be using any weight. Feet are roughly shoulder width apart. Reach the butt back and down with the heels down. Drive the knees out. Keep the belly tight and chest lifted. Get the butt lower than the knees at the bottom. No plopping or rounding. Drive through the heels, drive the knees out, and lead with the chest to stand all of the way up at the top!

If you need to use a slightly higher target due to pain or range of motion issues -that is ok. Really focus on keeping your heels down and chest up.

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: Airplane Stretch, Morning Coffee
Post: Hamstrings, Posterior Chain Release

PROGRAM B

PROGRAM B

WARM UP

Full Body Simple Warm Up

Workout

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

5 Deadlifts
7 Knee Jumps or Jump Overs

Deadlift weight is HIGHLY personal - which is why - today you have 2 scores.

Score #1 is your total rounds + any additional reps
Score #2 is the weight you chose.
Goal: Go heavy but be able to go unbroken on the deadlifts. 6 Rounds +

Even though this is an AMRAP, think of it as super controlled movements with the deadlifts and then super explosive movements with the knee jumps.

For the deadlift the bar will start on the ground. You will have your feet under your hips. The bar will be close to the shins. Heels are down. Hands are just outside of the legs. You will bend at the knees slightly and hinge at the hips thinking about keeping your chest up - belly tight -and back flat. Arms are long and straight.

Lift the bar by digging your heels into the ground and lifting the chest. Actively pull the bar in close to the body. Do not at any point allow a shift in the position of your spine to happen. Maintain a flat back throughout. Once past the knees think about squeezing your butt to bring you the rest of the way up.

To lower you will hinge at the hips, keep the chest up and the bar close! No excessive bouncing at the bottom and NO rounding!

For the knee-jumps start from a low kneeling position with hips on your heels and your toes pointing behind you, so the tops of your feet are in contact with the floor. Extend your hips aggressively to jump from your knees to land on your feet in a partial squat. The key here is speed and bracing. Open your hips FAST, pull your knees up FAST and keep your chest up and belly TIGHT! Stand up all the way to complete the rep.

If this is not happening, sub kneeling to standing by stepping one foot then the other to a standing position.

Use a bench, box, hamper or whatever you can find and jump over it! For the men, use 22-24in height. 18-20in for the women. Remember to practice a soft landing and keep your knees from caving in on both the jump and the landing.

If jumping is not an option, try step up and overs or even reverse lunges.

Score #2

The weight you used for the deadlift in this workout.

DON'T Peacock and go way too heavy. Keep good positions and something you can do unbroken with good form!

PROGRAM A

PROGRAM A

WARM UP

Full Body Simple Warm Up
Box Jump Warm Up

Workout

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

10 DB Deadlifts
7 Knee Jumps - OR - Jump Overs

Only 1 score for this version.

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

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

RX + Option: Switch to 8 Alternating Single Leg Deadlifts

Goal: 6 Rounds +

Even though this is an AMRAP, think of this as a more controlled movement with the deadlifts and a super explosive movement with the jumps.

For the DB deadlift the dumbbells will start on the ground. You will have your feet under your hips or even more narrow. Heels are down. Hands are just outside of the legs. You will bend at the knees slightly and hinge at the hips thinking about keeping your chest up - belly tight -and back flat. Arms are long and straight.

Lift the weight by digging your heels into the ground and lifting the chest. The arms are just ropes and will remain straight. Do not at any point allow a shift in the position of your spine to happen. Maintain a flat back throughout. This is especially true with the dumbbells as they are lighter and people tend to get sloppy. Once past the knees think about squeezing your butt to bring you the rest of the way up.

To lower you will hinge at the hips, keep the chest up and bend the knees.

For the knee-jumps start from a low kneeling position with hips on your heels and your toes pointing behind you, so the tops of your feet are in contact with the floor. Extend your hips aggressively to jump from your knees to land on your feet in a partial squat. The key here is speed and bracing. Open your hips FAST, pull your knees up FAST and keep your chest up and belly TIGHT! Stand up all the way to complete the rep.

If this is not happening, sub kneeling to standing by stepping one foot then the other to a standing position.

For Jump Overs - use a bench, box, hamper or whatever you can find and jump over it!

For the men, use 22-24in height. 18-20in for the women. Remember to practice a soft landing and keep your knees from caving in on both the jump and the landing. If jumping is not an option, try step up and overs or even reverse lunges.

PROGRAM C

PROGRAM C

WARM UP

Full Body Simple Warm Up
Box Jump Warm Up

Workout

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

5 Sandbag Over Shoulder or other object lift (tire/stone etc)
7 Knee Jumps or Jump Overs

You all have different odd objects. Options are DBall or SandBag over the shoulder, Tire flip, Double Farmer Handle Deadlift - whatever you want to throw in!!

Score #1 is your total reps
Score #2 is the weight of the object you were lifting (if you don't know it - it is ok to guess).
Goal: Choose an odd object and a number of reps with said object that will allow you to complete 5 Reps in under 30 seconds each time. 6 Rounds +

Two fairly explosive movements coupled together will make for quite a good stimulus today! Even though the movement itself is meant to be done with speed and power, take the time to set yourself up properly for each rep.

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 knee-jumps start from a low kneeling position with hips on your heels and your toes pointing behind you, so the tops of your feet are in contact with the floor. Extend your hips aggressively to jump from your knees to land on your feet in a partial squat.

The key here is speed and bracing. Open your hips FAST, pull your knees up FAST and keep your chest up and belly TIGHT! Stand up all the way to complete the rep.

If this is not happening, sub kneeling to standing by stepping one foot then the other to a standing position. "

Use a bench, box, hamper or whatever you can find and jump over it! For the men, use 22-24in height. 18-20in for the women. Remember to practice a soft landing and keep your knees from caving in on both the jump and the landing.

If jumping is not an option, try step up and overs or even reverse lunges.

Score #2

The weight of the object you used for this workout

Put in comments what the object was, how many reps you did, and what movement you did with it!

MOVEMENT TIP

MAMA MODIFICATIONS

KB/DB DEADLIFT - If you’re pregnant and the shape of your belly is making reaching the floor difficult or if you're postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift or elevate the DBs/KB so its not so low to the ground when you pick it up. If you are working on healing any pelvic floor dysfunction make sure you are able to breathe properly throughout the entire range of motion and that you are not bracing or bearing down.

SINGLE UNDERS - To avoid the added pressure to the pelvic floor that DUs/SUs can create, you might want to use the Step Up option. 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.

KNEE JUMPS/JUMP OVERS - To avoid the added pressure to the pelvic floor that the impact from jumping and hopping can create, you might want to use the Step Up option from the SHIFT programming. You can also always sub: Taps, Quick Step Ups, Skip Overs, Lateral Hop Overs, Lateral Skip Overs, Row, Bike, Farmer Carry, Sled Push/Drag.

SHIFT WARM UP

Simple SHIFT Warm Up

SHIFT WORKOUT

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

10 KB or DB Deadlifts
20 Single Unders OR 10 Step Ups

Idea weight for Men: Single 40-55# KB/DB - or - pair of lighter dumbbells
Idea weight for Women: Single 25-40# KB/DB - or - pair of lighter dumbbells

Score: Total number of completed rounds + any additional reps
Goal: 8 Rounds +

For this workout you may choose to use a single weight between the feet or a pair of lighter KBs or DBs outside the legs.

Either way you should make sure the heels are down, knees are bent, arms are straight, butt is back, belly tight and chest is lifted.

Make sure the weight isn't too far out in front of you, but that it is pulled back between the feet or just outside the feet.

Drive through the heels and lift the chest to stand. Squeeze the butt as you stand up as well.

When lowering the weight reach the butt back and allow a hinge forward at the hip. Focus though on keeping the belly tight, weight close, and chest lifted. If using dumbbells only one head of each dumbbell needs to touch the ground at the bottom.

For the second part you can choose to do 20 single unders or even. 20 chalk line hop overs. The chalk line hop over is either a later or facing hop over a line. Each hop counts as one rep.

If you are unable to jump you will sub 10 step ups at a moderate height. Each step up and down counts as one rep. Make sure your whole foot is on the box or step. Don't allow the working knee to cave in. Stand fully at the top of each one!

MOVEMENT TIP

MAMA MODIFICATIONS

KB/DB DEADLIFT - If you’re pregnant and the shape of your belly is making reaching the floor difficult or if you're postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift or elevate the DBs/KB so its not so low to the ground when you pick it up. If you are working on healing any pelvic floor dysfunction make sure you are able to breathe properly throughout the entire range of motion and that you are not bracing or bearing down.

SINGLE UNDERS - To avoid the added pressure to the pelvic floor that DUs/SUs can create, you might want to use the Step Up option. 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.

KNEE JUMPS/JUMP OVERS - To avoid the added pressure to the pelvic floor that the impact from jumping and hopping can create, you might want to use the Step Up option from the SHIFT programming. You can also always sub: Taps, Quick Step Ups, Skip Overs, Lateral Hop Overs, Lateral Skip Overs, Row, Bike, Farmer Carry, Sled Push/Drag.

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

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Warm Up Flow, Couch Stretch
Post: Chest Opener, Hip Flexor/Psoas

PROGRAM B

PROGRAM B

WARM UP

Full Body Simple Warm Up
Overhead Warm Up

WORKOUT

Complete:
2 Push Press
2 Lying Barbell Leg Raise - OR - 1 Shoot Thru

4 Push Press
4 Lying Barbell Leg Raise - OR - 2 Shoot Thrus

6 Push Press
6 Lying Barbell Leg Raise - OR - 3 Shoot Thrus

8 Push Press
8 Lying Barbell Leg Raise - OR - 4 Shoot Thrus

Keep adding 2 reps (or 1 rep for shoot thrus) until

14 Push Press
14 Lying Barbell Leg Raise - OR - 7 Shoot Thrus

Then

Rest 3 Min

Go Back Down
14-12-10-8-6-4-2

RX Men: 75#
RX Women: 55#

RX+ Men: 95-115#+
RX+ Women: 65-75#+

Score: Total Time Including 3 Min Rest
Goal: Under 20 Min

Bye Bye Shoulders....

Seriously guys, this one is no joke. With this kind of volume and stability requirement, make sure you really focus on good positions in both the top and bottom.

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.

Lying leg raises start on your back holding the bar over your chest with arms straight. Raise both legs up to touch the bar with shins or toes, then lower them back to the floor. Try to avoid overarching your back as you lower and in the bottom position. Always be pulling your lower back down toward the floor by drawing your belly button in toward your spine.

For the shoot throughs you will need something like 2 chairs, to sides of your counter top, 2 coolers, 2 boxes, 2 stacks of plates - basically 2 objects you can support your bodyweight between that are the same height. Try around 20"" to start and go up or down depending on how you are feeling.

You will start with your hands on the objects in the top of a push up position. To ""shoot through"" you will keep your arms locked out and lift the knees to the chest. Swing your body forward and then kick the legs straight out in front of you. Raise the hips so that the body is in a straight line - then go back by raising the knees again and (keeping the arms locked) shooting BACK through to the top of the push up position again.

If you are unable to do this - even at a higher target - you can sub v-ups or even regular crunches!

Of course, if you are working on your toes to bar, you sub those too!

PROGRAM A

PROGRAM A

WARM UP

Squat Warm Up
Full Body Simple Warm Up

WORKOUT

Complete:
2 Single Arm Push Press Right
2 Single Arm Push Press Left
2 Lying DB Leg Raises - OR - 1 Shoot Thru

4 Single Arm Push Press Right
4 Single Arm Push Press Left
4 Lying DB Leg Raises - OR - 2 Shoot Thrus

6 Single Arm Push Press Right
6 Single Arm Push Press Left
6 Lying DB Leg Raises - OR - 3 Shoot Thrus

8 Single Arm Push Press Right
8 Single Arm Push Press Left
8 Lying DB Leg Raises - OR - 4 Shoot Thrus

Keep adding 2 reps (or 1 rep for shoot thrus) until

14 Single Arm Push Press Right
14 Single Arm Push Press Left
14 Lying DB Leg Raises - OR - 7 Shoot Thrus

Then

Rest 3 Min

Go Back Down
14-12-10-8-6-4-2

RX Men: 40# DB
RX Women: 25# DB

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

Score: Total Time Including 3 Min Rest
Goal: Under 20 Min

Bye Bye Shoulders....

Seriously guys, this one is no joke. With this kind of volume and stability requirement, make sure you really focus on good positions in both the top and bottom.

For the single arm push press you will have a dumbbell in one hand at the shoulder. 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 dumbbell off of the shoulder and finish with a press straight to lock out. Bicep by the ear. Standing tall. Locked out elbow. Belly tight.

Lying leg raises start on your back holding the dumbbells over your chest with arms straight. Raise both legs up to touch the DBs with shins or toes, then lower them back to the floor. Try to avoid overarching your back as you lower and in the bottom position. Always be pulling your lower back down toward the floor by drawing your belly button in toward your spine.

For the shoot throughs you will need something like 2 chairs, to sides of your counter top, 2 coolers, 2 boxes, 2 stacks of plates - basically 2 objects you can support your bodyweight between that are the same height. Try around 20"" to start and go up or down depending on how you are feeling.

You will start with your hands on the objects in the top of a push up position. To ""shoot through"" you will keep your arms locked out and lift the knees to the chest. Swing your body forward and then kick the legs straight out in front of you. Raise the hips so that the body is in a straight line - then go back by raising the knees again and (keeping the arms locked) shooting BACK through to the top of the push up position again.

If you are unable to do this - even at a higher target - you can sub v-ups or even regular crunches!

If you are working on toes to bar you can sub those in too!

PROGRAM C

PROGRAM C

Full Body Simple Warm Up
Shoulder Warm Up

WORKOUT

2 Sandbag Push Press
2 Lying Sandbag Leg Raise - OR - 1 Shoot Thru

4 Sandbag Push Press
4 Lying Sandbag Leg Raise - OR - 2 Shoot Thrus

6 Sandbag Push Press
6 Lying Sandbag Leg Raise - OR - 3 Shoot Thrus

8 Sandbag Push Press
8 Lying Sandbag Leg Raise - OR - 4 Shoot Thrus

Keep adding 2 reps (or 1 rep for shoot thrus) until

14 Sandbag Push Press
14 Lying Sandbag Leg Raise - OR - 7 Shoot Thrus

Then

Rest 3 Min

Go Back Down
14-12-10-8-6-4-2

Ideal bag weights:

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

Score: Total Time Including 3 Min Rest
Goal: Under 20 Min

Bye Bye Shoulders....

Make sure you are paying attention to maintaining good positions at the top and bottom of every rep!

For the push press you will have your sandbag on the biceps with the elbows high. You may also set up with the bag on one shoulder and do side-to-side push presses.

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 sandbag off of the biceps (or shoulder for sided-to-side) and finish with a press straight to lock out. Biceps by the ears. Standing tall. Locked out elbows. Belly tight.

Lying leg raises start on your back holding the bag over your chest with arms straight. Raise both legs up to touch the bag with shins or toes, then lower them back to the floor. Try to avoid overarching your back as you lower and in the bottom position. Always be pulling your lower back down toward the floor by drawing your belly button in toward your spine.

For the shoot throughs you will need something like 2 chairs, to sides of your counter top, 2 coolers, 2 boxes, 2 stacks of plates - basically 2 objects you can support your bodyweight between that are the same height. Try around 20"" to start and go up or down depending on how you are feeling.

You will start with your hands on the objects in the top of a push up position. To ""shoot through"" you will keep your arms locked out and lift the knees to the chest. Swing your body forward and then kick the legs straight out in front of you. Raise the hips so that the body is in a straight line - then go back by raising the knees again and (keeping the arms locked) shooting BACK through to the top of the push up position again.

If you are unable to do this - even at a higher target - you can sub v-ups or even regular crunches!

If you are working on toes to bar, you can always sub those too.

MOVEMENT TIP

MAMA MODIFICATIONS

SINGLE ARM 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, Single Arm Strict Press, Seated Strict Press, or even Front Raises.

LEG RAISES/SHOOT THROUGHS - These movements put A LOT of pressure on the core and pelvic floor. Please consider risk vs.reward when deciding if this movement is right for you. You can scale the shoot throughs by using a higher object for your hands so that your end position is a little more elevated than horizontal like a plank. Or scale the leg raises with less or no weight. If you feel confident with your core and pelvic floor health you can always try fewer reps to notice and manage any symptoms. romanian 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.

SHIFT WARM UP

Simple SHIFT Warm Up

SHIFT WORKOUT

11 Rounds
7 Single Arm Press Right
7 Single Arm Press Left
7 Toes Tap Crunches

Idea weight for Men: Single 25-40# Dumbbell
Idea weight for Women: Single 12-25# Dumbbell

Score: Total Time
Goal: Under 16 Min

For this workout you will do 11 total rounds of 7 Press with the right arm then 7 Press with the left arm- followed by 7 reps of the toes up - toe touch crunches.

You may perform the presses seated or standing. We prefer standing if possible.

You will make sure you are squeezing the butt and tightening the belly. The dumbbell will start at the shoulder and you will simply press it straight up until the bicep is by the ear at the top. Lower by bring the elbow in front and the dumbbell back to touch the shoulder

For the toe touch crunches you will lie on your back. Pick your legs up so that your feet are straight in the air, are together, and your body is in an L shape. You will put your hands up in front of you (like Frankenstien basically) and crunch up until your fingers touch your toes.

If you want an extra challenge you can hold a light 5-10 lb weight in your hands (one weight held with both hands like a single dumbbell or plate) and touch that to the toes.

If you are unable to do any kind of crunch at this time you may sub deadbugs or slam balls.

MOVEMENT TIP

MAMA MODIFICATIONS

SINGLE ARM 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, Single Arm Strict Press, Seated Strict Press, or even Front Raises.

LEG RAISES/SHOOT THROUGHS - These movements put A LOT of pressure on the core and pelvic floor. Please consider risk vs.reward when deciding if this movement is right for you. You can scale the shoot throughs by using a higher object for your hands so that your end position is a little more elevated than horizontal like a plank. Or scale the leg raises with less or no weight. If you feel confident with your core and pelvic floor health you can always try fewer reps to notice and manage any symptoms. romanian 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.

TOE TAP CRUNCHES - 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, DEMO VIDEO ON MEMBERS ONLY IN THE WARM UPS), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Pre: Oly
Either: Gymnastics
Swap: Sandbag - Endurance

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Calves/Ankles, Down Dog Flow
Post: Pigeon Stretch, Hips

PROGRAM B

PROGRAM B

WARM UP

Running Warm Up
Dumbbell Clean Warm Up

WORKOUT

4 Rounds

15 Hang Squat Cleans
Run 400 Meters
15 Hang Power Cleans

Rest 1 Min Between Rounds

RX Men: 75#
RX Women: 55#

RX+ Men: 95-115#+
RX+ Women: 65-75#+

(Choose a weight that will allow you to hit the goal time - lighter or heavier based on your ability!)

Score: Slowest Round ONLY
Goal: Under 5 Min

Since we are scoring only your slowest round, that means we don't want you going all out in one round and falling way off in the last round. There should be some consistency between rounds

For the hang squat clean you will deadlift the bar to the hips with hands just outside the legs. Your feet are between hip and shoulder width, heels down. Stand tall. Tighten the belly. Arms straight. Reach the hips back slightly and bend the knees to dip. Keep the bar close and arms straight. Stand up hard and fast! Shrug the shoulders. Pull the bar up the body with the elbows high and outside and pull YOURSELF DOWN at the same time. You will rotate the elbows around and through FAST to allow the bar to land on the shoulders in the bottom of the squat.

In this squat position heels are down, knees out, chest up, belly tight, butt lower than knees, no plopping or rounding, elbows high! Drive through the heels and drive knees out to stand. Lead with chest and elbows, stand fully to complete each rep. For the next rep you will lower the barbell back to the hips.

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.

For the hang power clean you will deadlift the bar to the "hang" position at the hips with straight arms. You will have the hands just outside of the legs and the feet are under the hips. You will bend the knees and keep the heels down. Allow a slight hinge at the hips. Keep the arms straight and the bar close to the body. Stand up hard and fast. Shrug the shoulders. Pull the elbows high and outside to keep the bar close as you pull yourself down under it. Shoot the elbows around and through FAST to allow the bar to land on the shoulders with the elbows high. You will catch in a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the bar back to the hips for the next rep

PROGRAM A

PROGRAM A

WARM UP

Running Warm Up
Dumbbell Clean Warm Up

WORKOUT

4 Rounds

15 DB Hang Squat Cleans
Run 400 Meters
15 DB Hang Power Cleans

Rest 1 Min Between Rounds

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

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

Score: Slowest Round ONLY
Goal: Under 5 Min

Since we are scoring only your slowest round, that means we don't want you going all out in the first and falling way off in the last round. There should be some consistency between rounds.

Push the run!!

For the hang squat clean you will deadlift the DBs to the hips with hands just outside the legs. Your feet are between hip and shoulder width, heels down. Stand tall. Tighten the belly. Arms straight. Reach the hips back slightly and bend the knees to dip. Keep the DBs back and arms straight. Stand up hard and fast! Shrug the shoulders. Pull the DBs up the body with the elbows high and back and pull YOURSELF DOWN at the same time. You will rotate the elbows around and through FAST to allow the DBs to land on the shoulders in the bottom of the squat.

In this squat position heels are down, knees out, chest up, belly tight, butt lower than knees, no plopping or rounding, elbows high! Drive through the heels and drive knees out to stand. Lead with chest and elbows, stand fully to complete each rep. For the next rep you will lower the DBs back to the hips.

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.

For the DB hang power clean you will deadlift the DBs to the "hang" position at the hips with straight arms. You will have the hands just outside of the legs and the feet are under the hips. You will bend the knees and keep the heels down. Allow a slight hinge at the hips. Keep the arms straight. Stand up hard and fast. Shrug the shoulders. Pull the elbows high as you pull yourself down. Shoot the elbows around and through FAST to allow the DBs to land on the shoulder with the elbows high. You will catch in just a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the weight back to the hips for the next rep.

PROGRAM C

PROGRAM C

WARM UP

Running Warm Up
Barbell Clean Warm Up

WORKOUT

4 Rounds

15 Hang Squat Cleans

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

15 Hang Power Cleans

Rest 1 Min Between Rounds

RX Men: 75#
RX Women: 55#

RX+ Men: 95-115#+
RX+ Women: 65-75#+

(Choose a weight that will allow you to hit the goal time - lighter or heavier based on your ability!)

You can also use the dumbbells and dumbbell weights from Program A

Score: Slowest Round ONLY
Goal: Under 5 Min

Since we are scoring only your slowest round, that means we don't want you going all out in the first and falling way off in the last round. There should be some consistency between rounds.

Push the bike/row!!

For the hang power clean you will deadlift the bar to the "hang" position at the hips with straight arms. You will have the hands just outside of the legs and the feet are under the hips. You will bend the knees and keep the heels down. Allow a slight hinge at the hips. Keep the arms straight and the bar close to the body. Stand up hard and fast. Shrug the shoulders. Pull the elbows high and outside to keep the bar close as you pull yourself down under it. Shoot the elbows around and through FAST to allow the bar to land on the shoulders with the elbows high. You will catch in a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the bar back to the hips for the next rep.

For the hang squat clean you will deadlift the bar to the hips with hands just outside the legs. Your feet are between hip and shoulder width, heels down. Stand tall. Tighten the belly. Arms straight. Reach the hips back slightly and bend the knees to dip. Keep the bar close and arms straight. Stand up hard and fast! Shrug the shoulders. Pull the bar up the body with the elbows high and outside and pull YOURSELF DOWN at the same time. You will rotate the elbows around and through FAST to allow the bar to land on the shoulders in the bottom of the squat.

In this squat position heels are down, knees out, chest up, belly tight, butt lower than knees, no plopping or rounding, elbows high! Drive through the heels and drive knees out to stand. Lead with chest and elbows, stand fully to complete each rep. For the next rep you will lower the barbell back to the hips.

MOVEMENT TIP

MAMA MODIFICATIONS

HANG SQUAT/POWER CLEAN - You could also try less weight. 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.

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.

GOBLET SQUATS - You always have the option of a target supported squat, using less weight, a box squat, or using some assistance from a post/table, etc. nearby for support.

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

SIMPLE SHIFT WARMUP

SHIFT WORKOUT

8 Rounds

30 Seconds Goblet Squats
1 Min Jog, Row, Bike, Run, Taps, Low Step Ups
30 Seconds KB/DB Swings

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

Score: Total Goblet Squat + KB Swing Reps
Goal: 125 Reps +

In this workout there is no break between movements. So as soon as the clock hits 30 seconds you will start your 1 min portion. Then as soon as it hits 1:30 you will start the swings for 30 seconds.

For the goblet squats you will start with your feet shoulder width apart. Your heels are down.

Stand tall and lift the chest but tighten the belly. You will hold your single KB or DB at the chest with the elbows tucked in. You also have the option to hold a PAIR of light dumbbells at the shoulders if that's all you have!

Reach the butt back and down. Keep the heels down and drive your knees out. Keep the chest lifted and belly tight. Get the butt lower than the knees at the bottom without rolling forward onto the toes, letting the knees cave in, or collapsing the back.

If you need to do these unweighted to keep good form do that!

To stand you will drive through the heels, press the knees out, and lead with the chest to stand completely.

If you have pain at the bottom position or tend to collapse even without weight. You may think about squatting to a slightly higher target - still focusing on keeping the heels down, chest up and knees out. You may also try using the back of a chair or something for counter balance.

For the 1 min portion you may choose what you like. You can jog, row, bike, do low step ups, or even taps! Up to you!

Choose a pace that is uncomfortable but sustainable for a whole minute.

For the swings you will hold the weight in both hands at the waist. Reach the butt back and hinge forward at the hip. Keep the arms straight and heels down as you bend the knees slightly and pull the weight back between the legs.

Stand hard and fast to pop the weight off of the hips. Guide it to eye level keeping the belly tight and heels down. Allow gravity to bring it back down, but not pull you out of position.

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.

GOBLET SQUATS - You always have the option of a target supported squat, using less weight, a box squat, or using some assistance from a post/table, etc. nearby for support.

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, Butts & Guts
Either: Gymnastics

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Morning Coffee, Warm Up Flow
Post: Lower Back Release, Stress Relief

PROGRAM B

PROGRAM B

WARM UP

Full Body Simple Warm Up

Workout

5 Rounds

100 Meter Farmer Carry/Barbell Front Rack Carry
20 Burpees
12 Power Snatch

RX Men: 95#
RX Women: 65#

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

If doing Farmer Carry:

Men: 40-55# DBs/KBs
Women: 25-35# DBs/KBs

Score: Total Time
Goal: Under 20 Min

So we are shooting for sub-4 minute rounds. To meet the goal, consider lowering the weight or modifying the burpees.

For the Farmer Carries, you will hold a dumbbell in each hand. Keep your chest up, shoulders back and belly tight. Take rest rather than allowing yourself to fall into a bad position.

For 100m, it should take about a minute. If it's much slower or you are breaking a lot, go to a single dumbbell and switch hands at the halfway point.

For the front rack carry, hold the barbell on your shoulders in the front rack position with elbows high. The bar should rest on TOP of your shoulders, not in your hands.

For the burpees you will place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap!

If 20 burpees is going to take over 2 minutes, consider removing the push up portion.

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

Workout

5 Rounds

100 Meter Farmer Carry
20 Burpees
20 Alternating DB Snatches

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

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

Score: Total Time
Goal: Under 20 Min

So we are shooting for sub-4 minute rounds. To meet the goal, consider lowering the weight or modifying the burpees.

For the Farmer Carries, you will hold a dumbbell in each hand. Keep your chest up, shoulders back and belly tight. Take rest rather than allowing yourself to fall into a bad position.

For 100m, it should take about a minute. If it's much slower or you are breaking a lot, go to a single dumbbell and switch hands at the halfway point.

For the burpees you will place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap!

20 Burpees should take less than 2 minutes. Remove the push up if you need to.

For the single 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.

PROGRAM C

PROGRAM C

WARM UP

Full Body Simple Warm Up
Running Warm Up

WORKOUT

5 Rounds

100 Meter Farmer Carry/Sled Push
20 Burpees
20 Alternating DB Snatches/Sandbag Ground to Overhead

RX Men: 40# DBs or Sandbag 50#ish
RX Women: 25# DBs or Sandbag 25-30#ish

RX+ Men: 50# DBs+ or Sandbag 60#ish
RX+ Women: 35#DBs+ or Sandbag 40#ish

You could also swap the Farmer Carry/Sled Push Option for a 200 M Burden Run with your bag.

Score: Total Time
Goal: Under 20 Min

So, you are shooting for roughly 4 minute rounds. To hit that goal, consider lowering the weight or modifying the burpees.

For the Farmer Carries, you will hold a dumbbell in each hand. Keep your chest up, shoulders back and belly tight. Take rest rather than allowing yourself to fall into a bad position.

For 100m, it should take about a minute. If it's much slower or you are breaking a lot, go to a single dumbbell and switch hands at the halfway point.

If you choose the 200m burden run, you will carry the bag on your shoulders as you jog/run. Like the farmer carry, make sure you keep your chest up and belly tight.

For the burpees you will place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap!

For the sandbag ground to overhead, grab hold of the overhand or neutral 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!

See Program A for description of Dumbbell Snatches!

MOVEMENT TIP

MAMA MODIFICATIONS

STEP UPS - 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 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

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

DB HANG SNATCH - If you're not comfortable going over head right now or find that you are coning in that position movement you could sub a Single Arm Strict Press, KB Swing or Single Arm KB Swing.

SHIFT WARM UP

Simple SHIFT Warm Up

SHIFT WORKOUT

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

12 Step Ups
8 Burpees
6 Hang Dumbbell Snatch Right
6 Han Dumbbell Snatch Left

Idea weight for Men: Single 25-40# DB
Idea weight for Women: Single 12-20# DB

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

For this workout you will just keep cycling through the 12-8-12 for as many rounds as you can in 15 min.

For the step ups these should be a bit higher than what you would use on a workout where you are using them in place of like a jog option. Choose a height that challenges you, but you feel safe stepping up and down. You will alternate feet with each step so each round you end up doing 6 reps per leg. Put your whole foot on the step, drive through your heel, and make sure not to allow your knee to cave in.

If you don't have a step or need a sub for step ups try alternating lunges, or alternating single leg toe touches (like a single leg deadlift with no weight).

BURPEES!!! YAY!

For the burpees you will place your hands on the ground. Jump or step the feet back. Next you can lower the body to the ground or put your knees down first. Either way - get your chest and thighs to the ground at the bottom. Press back up. Jump or step the feet in. Stand up - jump and clap.

If you need to modify the burpee you may do no push up burpees, or elevated burpees!

For the hang dumbbell snatch you will have a single dumbbell held in one hand at the waist. Dip, keep the heels down, allow a slight bend in the knee, keep the arm straight. Stand up hard and fast. Shrug the working shoulder. Then guide the weight all of the way over head and punch to lock out finishing with the bicep by the ear.

You will do 6 on one arm then 6 on the other!

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: Oly
Either: Gymnastics
Swap: Sandbag

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Airplane Stretch, Gentle Vinyasa Flow
Post: Hips, Chest Opener

PROGRAM A

PROGRAM A

WARM UP

Dumbbell Shoulder Warm Up
Squat Warm Up

WORKOUT

Complete:
48 Wall Balls
24 NO PUSH UP Renegade Rows

Rest 1 Min

36 Wall Balls
18 NO PUSH UP Renegade Rows

Rest 1 Min

24 Wall Balls
12 NO PUSH UP Renegade Rows

Rest 1 Min

12 Wall Balls
6 NO PUSH UP Renegade Rows

RX Men: 40# DBs, 20#ish Ball
RX Women: 25# DBs, 13-15#ish Ball

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

Score: Total Time including Rest
Goal: Under 20 Min

Lots of pressing and pulling with the arms today. To save yourself from fatiguing too quick, make sure you stand up really fast out of your wall balls and keep your body position nice and tight in the rows.

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.

Each rep of the renegade row will be row right + row left.

Remember there is NO PUSH UP.

Stay in the plank/top of the push up. You will row one dumbbell to the rib cage by pulling the elbow back. Try to avoid rotating very much. Pull the dumbbell all of the way up for each rep then lower under control.

If you are struggling to maintain a tight plank position as you pull, trying lowering the weight or modifying to shoulder taps. You could even do a SUPPORTED single arm DB row by planting one hand against the wall and rowing 1/2 the reps with one arm, then switch and finish with the other.

PROGRAM B

PROGRAM B

WARM UP

Dumbbell Shoulder Warm Up
Squat Warm Up

WORKOUT

48 Wall Balls
24 Supine Barbell or Ring Row

Rest 1 Min

36 Wall Balls
18 Supine Barbell or Ring Row

Rest 1 Min

24 Wall Balls
12 Supine Barbell or Ring Row

Rest 1 Min

12 Wall Balls
6 Supine Barbell or Ring Row

RX Men: 20#ish Ball
RX Women: 13-15#ish Ball

Score: Total Time including Rest
Goal: Under 20 Min

Lots of pressing and pulling with the arms today. To save yourself from fatiguing too quick, make sure you stand up really fast out of your wall balls and keep your body position nice and tight in the rows.

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. Go with an empty barbell or single KB/DB.

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.

Same set up positions with the ring rows. You may even elevate your feet onto a box to get more horizontal.

Bent over rows are an option but not one we really recommend as it may be a little taxing on your lower back and hamstrings coupled with the wall balls.

PROGRAM C

PROGRAM C

WARM UP

Full Body Simple Warm Up
Dumbbell Shoulder Warm Up

Workout

Complete:
48 Wall Balls
24 Sandbag Drag and Pull

Rest 1 Min

36 Wall Balls
18 Sandbag Drag all Pull

Rest 1 Min

24 Wall Balls
12 Sandbag Drag and Pull

Rest 1 Min

12 Wall Balls
6 Sandbag Drag and Pull

This version will take a bit longer. Just FYI.

**You can also swap Wall Balls for Sandbag Thrusters - either from the front or side to side if you want!

Ideal weight for the sandbags for Men:
50-70#

Ideal weight for the sandbags for Women:
25-40#

Score: Total Time including Rest
Goal: Under 20 Min

Lots of pressing and pulling with the arms today. To save yourself from fatiguing too quick, make sure you stand up really fast out of your wall balls and keep your body position nice and tight in the drags.

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.

If thrusters with the sandbag are on the heavier side, we prefer either a single heavy dumbbell (like the video) or 2 light dumbbells/bar.

The Plank Drag and Pull with the Sandbag is SUPER fun. Basically you will be in a plank position on top of your bag with the top of the bag at about knee level. Keep the belly tight and butt down. Reach down and grab the bag by the handle with one hand and perform and explosive drag and almost press to get it out in front of you as much as possible. You will then pull it back using the same hand. If you need to you can almost "back up" a bit to get a longer pull. You should pull it back down to between the knees level. If you don't quite make it - you can crawl forward a bit. The next rep will be with the other hand/arm. Each drag (up) and pull (back) counts as 1 rep.

TEAM VERSION

TEAM VERSION

WARM UP

Full Body Simple Warm Up
Dumbbell Shoulder Warm Up

WORKOUT

In Teams of 2 Complete:

90 Wall Balls
50 NO PUSH UP Renegade Rows

70 Wall Balls
30 NO PUSH UP Renegade Rows

50 Wall Balls
20 NO PUSH UP Renegade Rows

30 Wall Balls
10 NO PUSH UP Renegade Rows

Only one person may work at a time!

RX Men: 40# DBs, 20#ish Ball
RX Women: 25# DBs, 13-15#ish Ball

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

Score: Total Time including Rest
Goal: Under 26 Min

Take turns with your partner working one at a time until wall balls are complete for the round then move on to renegade rows, still working one at a time.

When you are not working you are resting which means you'll be able to push it a little harder when it is your turn!

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.

Each rep of the renegade row will be row right + row left.

Remember there is NO PUSH UP.

Stay in the plank/top of the push up. You will row one dumbbell to the rib cage by pulling the elbow back. Try to avoid rotating very much. Pull the dumbbell all of the way up for each rep then lower under control.

If you are struggling to maintain a tight plank position as you pull, trying lowering the weight or modifying to shoulder taps. You could even do a SUPPORTED single arm DB row by planting one hand against the wall and rowing 1/2 the reps with one arm, then switch and finish with the other.

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

NO PUSH UP RENEGADE ROW - If you notice coning in the plank position you may want to do an elevated (i.e.hands on box or bench) renegade row. Or sub a traditional DB Bent Over Row. If you are later in your pregnancy or in the rehab phase of postpartum you may want to train with intention and sub any of the BIRTHFIT Functional Progressions. You could also sub BIRTHFIT Dumbbell Windmill, BIRTHFIT Bandeed Woodchop, Overhead Plate Hold, Waiter Walks, or Farmer Carry/March, or landmine press.