82619

TIP BB HANG CLEAN AND JERK REP TRANSITION

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: OLY
POST: BUTTS & GUTS

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Warm Up Flow, Thoracic Spine Release
Post: Chest Opener, Cool Down Flow

PROGRAM A

PROGRAM A

WARM UP

Dumbbell Clean Warm Up
Overhead Warm Up

WORKOUT

7 Min AMRAP
(As Many Rounds and Reps as Possible in 7 Min)

7 DB Hang Clean and Jerks
7 Lateral Burpees Over Dumbbells

Rest 3 Min

5 Min AMRAP
(As Many Rounds and Reps as Possible in 5 Min)

5 DB Hang Clean and Jerks
5 Lateral Burpees Over Dumbbells

Rest 2 Min

3 Min AMRAP
(As Many Rounds and Reps as Possible in 3 Min)

3 DB Hang Clean and Jerks
3 Lateral Burpees Over Dumbbells

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

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

Score: Total REPS at the end of all 3 AMRAPS
Goal: 150+ Reps or More! Can you get over 200??

For this workout you will want to choose a weight on the hang clean and jerk that is challenging but will not require you to break much if at all.

Because each AMRAP gets shorter and the rounds have less and less reps, you should roughly be able to get the same number of rounds in each AMRAP. Shoot for 5 rounds in each AMRAP (modify accordingly in order to do so) and you'll hit the goal!

For this movement you will pick up the dumbbells and start with them at your waist. Hands and dumbbells are outside of the legs with the arms straight. Feet are under the hips and heels are down. You will dip by bending the knees and hinging slightly at the hips. Keep the back flat and chest lifted. As you dip keep the arms straight.

Stand out of this dip position hard and fast. This will help to make the dumbbells weightless. Add a shoulder shrug and then guide the dumbbells up as you pull yourself down slightly into another dip. Make sure the elbows shoot around and through SUPER fast! The dumbbells should land on the shoulder with the elbow in front.

From here you should already be in a partial dip position with the heels down, chest up and the dumbbells on the shoulder. From that position drive the power from the legs into the dumbbells to POP them off of the shoulder. Drive the dumbbells UP until the arms are locked with the biceps by the ears at the top!

Lower completely back down to the waist or hang position to start the next rep.

For the lateral burpees you jump or step the feet out and will get the chest and the thighs to the ground in the bottom of a pushup/sprawl position. From here you will jump or step your feet in and jump laterally over the dumbbells.

Score is total reps!

PROGRAM B*

PROGRAM B

WARM UP

Barbell Warm Up
Overhead Warm Up

WORKOUT

7 Min AMRAP
(As Many Rounds and Reps as Possible in 7 Min)

7 Hang Power Clean and Jerks
7 Lateral Over Bar Burpees

Rest 3 Min

5 Min AMRAP
(As Many Rounds and Reps as Possible in 5 Min)

5 Hang Power Clean and Jerks
5 Lateral Over Bar Burpees

Rest 2 Min

3 Min AMRAP
(As Many Rounds and Reps as Possible in 3 Min

3 Hang Power Clean and Jerks
3 Lateral Over Bar Burpees

RX Men: 75-95#
RX Women: 55-65#

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

Score: Total REPS at the end of all 3 AMRAPS
Goal: 150+ Reps or More! Can you get over 200??

For this workout you will want to choose a weight on the hang clean and jerk that is challenging but will not require you to break much if at all.

Because each AMRAP gets shorter and the rounds have less and less reps, you should roughly be able to get the same number of rounds in each AMRAP. Shoot for 5 rounds in each AMRAP (modify accordingly in order to do so) and you'll hit the goal!

Remember your 2 minute breaks between each AMRAP. Focus on slowing your outbreath to help you recover.

For the hang clean & jerk you will pick up the bar and start with it at your waist. Hands are outside of the legs with the arms straight. Feet are under the hips and heels are down. You will dip by bending the knees and hinging slightly at the hips. Keep the back flat and chest lifted. As you dip keep the arms straight and pull the bar in to keep it close to the body.

Stand out of this dip position hard and fast. This will help to make the bar weightless. Add a shoulder shrug and then guide the bar up as you pull yourself down slightly into another dip. Keep the bar close to the body by bringing the elbows high and outside as the bar travels up. Make sure the elbows shoot around and through SUPER fast! The bar should land on the shoulder with the elbows in front.

From here you should already be in a partial dip position with the heels down, chest up and the bar on the shoulder. From that position drive the power from the legs into the bar to POP it off of the shoulder. Drive the bar UP until the arms are locked with the biceps by the ears at the top! Keep the belly tight!

Lower completely back down to the waist or hang position to start the next rep.

For the lateral burpees you jump or step the feet out and will get the chest and the thighs to the ground in the bottom of a pushup/sprawl position. From here you will jump or step your feet in and jump laterally over the bar.

PROGRAM C

PROGRAM C

WARM UP

Full Body Simple Warm Up
Dumbbell Shoulder Warm Up

WORKOUT

7 Min AMRAP
(As Many Rounds and Reps as Possible in 7 Min)

7 Sandbag Hang Power Clean and Jerks
7 Lateral Over Sandbag Burpees

Rest 3 Min

5 Min AMRAP
(As Many Rounds and Reps as Possible in 5 Min)

5 Sandbag Hang Power Clean and Jerks
5 Lateral Over Sandbag Burpees

Rest 2 Min

3 Min AMRAP
(As Many Rounds and Reps as Possible in 3 Min

3 Sandbag Hang Power Clean and Jerks
3 Lateral Over Sandbag Burpees

No RX or RX+

Ideal Sandbag Weights:
Men: 50-65#
Women: 25-40#

Score: Total REPS at the end of all 3 AMRAPS
Goal: 150+ Reps or More! Can you get over 200??

For this workout you will want to choose a weight on the hang clean and jerk that is challenging but will not require you to break much if at all.

Because each AMRAP gets shorter and the rounds have less and less reps, you should roughly be able to get the same number of rounds in each AMRAP. Shoot for 5 rounds in each AMRAP (modify accordingly in order to do so) and you'll hit the goal!

Remember your 2 minute breaks between each AMRAP. Focus on slowing your outbreath to help you recover.

For the hang clean and jerk you will first deadlift the sandbag to the waist. Your feet should be under the hips with the heels down. Arms are long and straight. You will dip by hinging at the hip slightly and bending the knees. From here you will basically jump (stand up hard and fast) and SHRUG to make the sandbag weightless. Guide the sandbag UP the body by pulling the elbows high and outside. Pull YOURSELF down into a partial squat. Heels down, butt back, knees out, elbows high with the sandbag on the biceps, belly tight.

From here you will do a jerk. If you are tired, or this starts to feel heavy, you can stand and reset. If you are feeling good - it's more efficient to go straight into the jerk from the catch position of the clean. Stand up hard and fast to pop the sandbag off of the biceps. Move the face out of the way. Punch the sandbag up as you press yourself back down underneath it. Land with the heels down, knees out. belly tight and the sandbag locked out over the middle of your body. Stand to complete. Lower back to the hips for the next rep.

For these burpees, start standing up next to your sandbag. Get your chest and thighs to the ground by either jumping or stepping back. Jump or step the feet back in. Jump over your sandbag. The rep is complete when you land on the other side.

MAMA MODIFICATIONS

HANG 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 inefficient movement patterns.

JERK/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.

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

SHIFT 082619

SHIFT TIP 082619

SHIFT WARM UP

Simple SHIFT Warm Up

SHIFT WORKOUT

10 Rounds

7 Hang Power Clean and Press
5 Burpees

Idea weight for Men: Single 35-55# KB/DB - OR - Pair of lighter dumbbells.
Idea weight for Women: Single Single 12-30# KB/DB - OR - Pair of lighter dumbbells

Score: Total time
Goal: Under 16 Min

If your first round takes longer than about 90 seconds - choose a lighter weight or lower the number of burpees.

For the hang power clean and jerks you will hold either a single dumbbell or kb in both hands at the waist or a pair of lighter dumbbells.

You will dip a bit with the knees bending and butt going back slightly. Keep the arms straight, weight pulled back, and heels down. Stand up hard and fast - shrug - and guide the weight up to the chest/shoulders. From here keep the belly tight and butt squeezed - and press the weight over your head finishing at lock out with the biceps by the ears.

For the burpees you may do regular burpees, no push up burpees, knee push up burpees, step in step out burpees, or even elevated burpees!

Find something that allows you to finish 5 in about 30 - 45 seconds or less!

MAMA MODIFICATIONS

HANG 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 inefficient movement patterns.

JERK/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.

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

82719

TIP BW BOX STEP UP POSTURE

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: OLY - POWER
POST: SUNS OUT GUNS OUT
EITHER: GYMANSTICS
SWAP: ENDURANCE - SANDBAG

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

PROGRAM A*

PROGRAM A

WARM UP

Running Warm Up
Full Body Warm Up

Workout

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

20 Supine Dumbbell Toe Touches
10 Weighted Step Ups LEFT
10 Weighted Step Ups RIGHT
Run 200 Meters

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

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

Box height (step up) suggestions:

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

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

Lot of hip flexor action on this one guys! Make sure you get a good warm up and stretch. And remember to keep your belly tight on the toe touches and step-ups!

For the supine toe touch you will start lying on your back with your legs extended and heels hovering a few inches from the floor. Your arms will be fully extended straight up in the air with both hands holding one side of the dumbbell, or sharing the handle of the DB or holding a DB in each hand. Keep your belly tight like you are trying to flatten your lower back into the floor. Squeeze your legs together and raise them up into the air until your toes or shins touch the dumbbell(s). Lower your legs back down to a hover with control so you don't overarch your back.

If you are feeling it in your back, try deadbugs, weighted sit ups or even a 45 second hollow body hold.

On the step ups it's 10 on one leg then 10 on the other each round.

For these step ups you can leave your working foot planted on the box for all 10 reps on that side. You must stand all the way up on top of the box AND we discourage a rebound step at the bottom. Push off of the foot on the box, not the foot on the ground.

Step ups are dumbbells at sides. Lower the weight if needed or sub with reverse lunges.

For the 200m run, you're working with 60 to 90 seconds. If unable to run due to space or weather purposes - 1 min doubles/singles/Mtn Climbers/taps to a low target.

PROGRAM B

PROGRAM B

WARM UP

Running Warm Up
Full Body Simple Warm Up

Workout

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

20 Supine Barbell/Sandbag Toe Touches
10 Barbell/Sandbag Step Ups LEFT
10 Barbell/Sandbag Step Ups RIGHT
Run 200 Meters

RX Men: 75# Bar OR Sandbag
RX Women: 55# Bar OR Sandbag

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

Box height (step up) suggestions:

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

Ideal Sandbag weight if you choose sandbag:

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

**If using bar use it for both movements. If using sandbag use it for both movements.

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

Lot of hip flexor action on this one guys! Make sure you get a good warm up and stretch. And remember to keep your belly tight on the toe touches and step-ups!

For the supine toe touch you will start lying on your back with your legs extended and heels hovering a few inches from the floor. Your arms will be fully extended straight up in the air holding the barbell or sandbag. Keep your belly tight like you are trying to flatten your lower back into the floor. Squeeze your legs together and raise them up into the air until your toes or shins touch the bar/bag. Lower your legs back down to a hover with control so you don't overarch your back.

If you are feeling it in your back, try deadbugs, weighted sit ups or even a 45 second hollow body hold.

On the step ups it's 10 on one leg then 10 on the other each round.

For these step ups you can leave your working foot planted on the box for all 10 reps on that side. You must stand all the way up on top of the box AND we discourage a rebound step at the bottom. Push off of the foot on the box, not the foot on the ground.

Step ups should be front rack for bar and on the shoulder for bag.

If step ups are not happening, lower the weight or switch to reverse lunges.

For the 200m run, you're working with 60 to 90 seconds. If unable to run due to space or weather purposes - 1 min doubles/singles/Mtn Climbers/taps to a low target.

PROGRAM C

PROGRAM C

WARM UP

Running Warm Up
Full Body Simple Warm Up

Workout

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

20 Supine Weighted Toe Touches
10 Weighted Step Ups LEFT
10 Weighted Step Ups RIGHT
Row 250 Meters
OR
Bike 15 Cal Men / 11 Cal Women

RX Men: 75# Bar, 40# DBs, OR Sandbag

RX Women: 55# Bar, 25# DBs, OR Sandbag

RX+ Men: 95#+ Bar, 50# DBs
RX+ Women: 65#+ Bar, 35# DBs

Ideal Sandbag weight:

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

Box height (step up) suggestions:

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

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

Lot of hip flexor action on this one guys! Make sure you get a good warm up and stretch. And remember to keep your belly tight on the toe touches and step-ups!

For the supine toe touch you will start lying on your back with your legs extended and heels hovering a few inches from the floor. Your arms will be fully extended straight up in the air holding the barbell, sandbag, dumbbell or dumbbells. Keep your belly tight like you are trying to flatten your lower back into the floor. Squeeze your legs together and raise them up into the air until your toes or shins touch the bar/bag/bell(s). Lower your legs back down to a hover with control so you don't overarch your back.

If you are feeling it in your back, try deadbugs, weighted sit ups or even a 45 second hollow body hold.

On the step ups it's 10 on one leg then 10 on the other each round.

For these step ups you can leave your working foot planted on the box for all 10 reps on that side. You must stand all the way up on top of the box AND we discourage a rebound step at the bottom. Push off of the foot on the box, not the foot on the ground.

Step ups should be front rack for bar, on the shoulder for bag, or holding dumbbells by your sides.

If step ups are not happening, lower the weight or switch to reverse lunges.

For the bike/row you are working with 60-90 seconds. So adjust the distance/calories as needed.

Sandbag + run option is in Program B.

MAMA MODIFICATIONS

SUPINE TOE TOUCHES/LYING KNEE RAISES - 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

WEIGHTED 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

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.

SINGLE UNDERS - To avoid the added pressure to the pelvic floor that DUs/SUs can create, sub: 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.

SHIFT 082718

SHIFT TIP 082719

SHIFT WARM UP

Simple SHIFT Warm Up

SHIFT WORKOUT

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

7 Lying Knee Raises
14 Alternating Step Ups
21 Taps or Single Unders

No weight needed today!

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

The goal for this one is CONSTANT movement for 15 min!

For the lying leg raises you are basically doing a sit up with your legs instead of your upper body. Lie on your back with the knees bent. Raise the knees all of the way up to the chest then lower under control.

For more of a challenge you can try straightening the legs a bit - or al of the way.

If you need to scale back further you can alternate one leg at a time for a total of 7 leg lifts per side.

For the step ups you will choose a height that will challenge you but also that you feel comfortable stepping up and down. When you step make sure you place the whole foot oon the step. Don't allow the working knee to cave in and drive through the heel to stand fully.

Switch feet with each step. So for each set of 14 you end up doing 7 per leg.

For the last part you can choose taps, single unders, lateral line hops, or even a 30 second jog, row, or bike would be fine.

MAMA MODIFICATIONS

SUPINE TOE TOUCHES/LYING KNEE RAISES - 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

WEIGHTED 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

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.

SINGLE UNDERS - To avoid the added pressure to the pelvic floor that DUs/SUs can create, sub: 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.

82819

TIP: BODYWEIGHT SQUAT - KNEES OUT

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

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

PROGRAM A

PROGRAM A

WARM UP

Squat Warm Up

WORKOUT

10 Rounds

6 Push Up + Renegade Row
12 DB Squats

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

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

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

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

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

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

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

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

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

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

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

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

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

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

PROGRAM B*

PROGRAM B

WARM UP

Squat Warm Up

WORKOUT

10 Rounds

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

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

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

No Dumbbells? No Problem.

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

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

You are NOT allowed to go over 25 min!

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

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

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

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

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

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

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

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

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

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

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

PROGRAM C

PROGRAM C

WARM UP

Squat Warm Up

WORKOUT

10 Rounds

8 Sandbag Push Up Lateral Drag
12 Sandbag Back Squats

No RX or RX+ for Sandbag:

Ideal weight for sandbags:

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

Score: Total Time
Goal: Under 20 Min

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

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

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

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

For the push up and lateral drag you will start
in a plank position with your bag just to the outside
your right hand. First you will do a push up, then
with your left hand you will reach under and across
and drag the bag to the left side of our body.
Keep the belly tight and butt down. Do another push
up then reach under and across with your right hand
and drag the bag back to the right side of your
body. If you can't quite get the bag all he way across
a little plank side step so you can start the next pull
in a good position. One push up + on drag = 1 rep.

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

MAMA MODIFICATIONS

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

SHIFT 82819

SHIFT TIP 082919

SHIFT WARM UP

Squat Warm Up

SHIFT WORKOUT

10 Rounds

6 Push Up + Shoulder Taps
12 Air Squats

No weight needed today!

Score: Total Time
Goal: Under 16 Min

For the push up + shoulder taps. You will perform a push up keeping a solid body position - touching your chest and thighs at the bottom and coming to a lockout at the top. No snaking or sagging. After the push up you will bring your right hand to tap your left shoulder and then your left hand to tap your right shoulder. Repeat that whole sequence 6 times per round.

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

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

If you need to for injury or strength issues you may also choose to squat to a bit higher target - or use the assistance of a chair or the wall/pull up bar to help you maintain balance.

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

MAMA MODIFICATIONS

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

82919

TIP: DOUBLE UNDERS - BREATHING

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: OLY - POWER
POST: SUNS OUT GUNS OUT
EITHER: GYMNASTICS

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Warm Up Flow, Couch Stretch
Post: Shouder Stretch, Pigeon Stretch

PROGRAM A

PROGRAM A

WARM UP

Full Body Warm Up
Running Warm Up

WORKOUT

EMOM 12 Min
(Actually Every 30 Seconds for 12 Min)

At 0:00 - 6 Alternating Single Leg Deadlifts
At 0:30 - Max Double Unders in 30 Seconds
At 1:00 - 6 Alternating Single Leg Deadlifts
At 1:30 - Max Double Unders in 30 Seconds
....

So at the top of each minute you do 6 Alternating Single Leg Deadlifts.
At the 30 second mark in each minute you do max Double Under or DB Hop Overs.

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

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

Score: Total Double Under Reps
Goal: 15-20 Double Unders each time.

**Be careful if you are a double under ninja. 25 per round will = 300 total. Maybe cap it there if you aren't used to more reps than that.Make sure you give yourself enough time for transitions in this workout so you are not scrambling to get to the next movement.

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 also just use a single DB for the deadlifts either holding it in the hand opposite the standing leg or with one hand on each head.

Another option would be regular DB deadlifts.

For the double unders, your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!

We'd like for you to keep the rope moving for as much of the 30 seconds as possible. Totally cool if you want to practice your double unders here but you may also switch to single unders, toe taps or DB hop overs.

Be mindful of the total volume of double unders if you are very competent with this skill.

If you haven't done 300 double unders in a workout before you might cap it at 25 per round.

PROGRAM B*

PROGRAM B*

WARM UP

Full Body Warm Up
Running Warm Up

WORKOUT

EMOM 12 Min
(Actually Every 30 Seconds for 12 Min)

At 0:00 - 4 Deadlifts
At 0:30 - Max Double Unders in 30 Seconds
At 1:00 - 4 Deadlifts
At 1:30 - Max Double Unders in 30 Seconds
....
So at the top of each minute you do 4 Deadlifts (Score #1 is the weight you use)

At the 30 second mark in each minute you do max Double Under or DB Hop Overs. (Total Reps in 12 Min is your Score #2.)

Goal: Go Heavy but Move Well and Unbroken on Deadlifts. 15-20 Double Unders each time.
***See more Double Under instructions below.

Make sure you choose a load on the deadlifts that you can go unbroken and maintain a good position on even the last rep of the last round.

The weight should be heavy but not so heavy that you need to spend a lot of time chalking up and getting psyched up for the lift!

For the deadlifts the bar will start on the ground. The feet are under the hips. Heels are down. Hips and knees are bent. Arms are straight. Chest is up. Belly tight. Back flat! Hands just outside the legs To lift drive the heels into the ground and lift the chest. Keep the arms straight as you pull the bar in close to the body. Keep the arms long and straight. Keep the chest up and belly tight. Stand all of the way up at the top. Squeeze the butt. Don't lean back.

To lower - reach the butt back and slide bar down the legs. Keep the knees out of the way. Keep the chest lifted and belly tight. Keep those heels down. Once past the knees you will re-bend the knees and bring the bar back to the starting position under control.

For the double unders, your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!

We'd like for you to keep the rope moving for as much of the 30 seconds as possible. Totally cool if you want to practice your double unders here but you may also switch to Dumbbell Hop Overs.

Other good dub subs are single unders or toe taps.

Here is where you will enter your score for:

Double Unders
OR
Dumbbell Hop Overs

***Please be aware of your total reps for this workout. If you are a double under NINJA we advise you to just stop at 25 reps each time to keep it under 300 total reps!

PROGRAM C

PROGRAM C

WARM UP

Full Body Warm Up
Running Warm Up

WORKOUT

EMOM 12 Min
(Actually Every 30 Seconds for 12 Min)

At 0:00 - 4 Sandbag Over Shoulder
At 0:30 - Max Double Unders in 30 Seconds
At 1:00 - 4 Sandbag Over Shoulder
At 1:30 - Max Double Unders in 30 Seconds
....
So at the top of each minute you do 4 Sandbag Over Shoulder.
At the 30 second mark in each minute you do max Double Under or DB Hop Overs.

No RX or RX+ for Sandbag

Ideal Sandbag Weights:
Men: 50-65#
Women: 25-40#

Score: Total Double Under Reps
Goal: 15-20 Double Unders each time.

**Be careful if you are a double under ninja. 25 per round will = 300 total. Maybe cap it there if you aren't used to more reps than that.Make sure you give yourself enough time for transitions in this workout so you are not scrambling to get to the next movement.

The sandbag over the shoulders shouldn't take more than 20 seconds. So, you may adjust to 3 reps if you are working with a heavier sandbag.

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 double unders, your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!

We'd like for you to keep the rope moving for as much of the 30 seconds as possible. Totally cool if you want to practice your double unders here but you may also switch to single unders, toe taps or DB hop overs.

Be mindful of the total volume of double unders if you are very competent with this skill.

If you haven't done 300 double unders in a workout before you might cap it at 25 per round.

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 Sumo Deadlifts!

Double/Single Unders - To avoid the added pressure to the pelvic floor that DUs/SUs can create, sub: 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.

SHIFT 082919

SHIFT TIP 082919

SHIFT WARM UP

Squat Warm Up
Full Body Simple Warm Up

SHIFT WORKOUT

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

5 Single Leg Toe Touches Left
5 Single Leg Toe Touches Right
15 Mountain Climbers

No weight needed today!

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 8 Rounds +

For this workout you don't need any weight!

For the single leg toe touches you will lift one leg behind you and hinge at the hip. Allow a slight hinge at the knee as well as the torso comes forward. You may allow the non working leg to go back. Keep the heel down and belly tight / chest up.

Touch the ground or the toes with both hands, then think about squeezing the butt to stand back up. Perform 5 on one side then 5 on the other.

For the mountain climbers you will start in a plank or a top of a push up position. Keep the belly tight and butt down. Bring one knee up to the chest/armpit area. Then the other. You may do these as fast or slow as you need to keep good form.

You may also do these elevated if needed!

MAMA MODIFICATIONS

MOUNTAIN CLIMBERS - Ball slams, Farmer carry march, Quick Step Ups, Standing cross body wallball throws, BIRTHFIT Bear Crawl, BIRTHFIT Functional Progression 3, or Elevated Mountain Climbers with Wide Knees

83019

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: OLY - POWER
POST: BUTTS AND GUTS
SWAP: ENDURANCE - SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Warm Up Flow, Couch Stretch
Post: Cool Down Flow, Stress Relief

PROGRAM A

PROGRAM A

WARM UP

Running Warm Up
Squat Warm Up

Workout

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 B*

PROGRAM B

WARM UP

Running Warm Up
Pull Up Warm Up
Squat Warm Up

Workout

Run Jackie

For Time:
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 C

PROGRAM C

WARM UP

Pull Up Warm Up
Squat Warm Up

WORKOUT

Jackie

For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups

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, Strict Press, Seated Strict Press, or even Front Raises.

SHIFT 083019

SHIFIT 8519 TIP

SHIFT WARM UP

Simple SHIFT 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!

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, Strict Press, Seated Strict Press, or even Front Raises.

83119

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: OLY - POWER
POST: SUNS OUT GUNS OUT
EITHER: GYMNASTICS

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Morning Coffee, Hip Flexor/Psoas
Post: Hips, Cool Down Flow

PROGRAM A

PROGRAM A

WARM UP

Full Body Simple Warm Up
Shoulder Warm Up

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 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 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!

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!

TEAM VERSION

TEAM VERSION

WARM UP

Running Warm Up
Snatch Warm Up

WORKOUT

In Teams of 2 Complete:

10 Rounds EACH
(Performed in a You Go - I Go Fashion)

10 Box Jumps
10 DB Front Rack Lunge
10 DB Hang Power Snatch

So Partner 1 does one FULL round. Then Partner 2 goes. Rest while your partner is working.

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 Min

Since this is partner and the reps are SUPER manageable AND you get rest - the goal is fast and unbroken whenever it's your turn!

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 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 JUMP/JUMP/SKIP OVERS - This is going to be all about managing the impact and pressure to your core and pelvic floor. The SHIFT options for smaller Jump/Skip Overs are good for helping you achieve the stimulus with a little less impact. You can ALWAYS substitute Step Ups if you want zero impact or even KB Swings if you want to get a little more explosive with your hips. For pregnant mamas, please remember that if you are unsure if you can complete the movement because of balance, strength, or coordination it may not be worth the risk of potentially falling or busting up your shins! For mamas further along in their Postpartum you can try a lower height of box to practice that two foot take off and landing without the extra impact. Focus on your breath and posture throughout the movement and do less reps if that helps you concentrate on good technique and awareness in your body.

FRONT RACK LUNGES/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 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 alsogoblet squat 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 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. 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 083119

SHIFT TIP

SHIFT WARM UP

Simple 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!

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, Strict Press, Seated Strict Press, or even Front Raises.