Posts tagged 2019week37
MONDAY 09/09/2019
 

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

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Thoracic Spine Release, Couch Stretch
Post: Hip Flexors/Psoas, Lower Back Release

PROGRAM A

PROGRAM A

WARM UP

Squat Warm Up

WORKOUT

15 Min AMRAP
3 DB Front Squat
3 Toe to Bar
6 DB Front Squat
6 Toe to Bar
9 DB Front Squat
9 Toe to Bar
...

Get as far as you can in 15 min.

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

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

Score: Total completed Reps added up at the end.
Goal: Take smart breaks from the beginning so you don't blast yourself and end up standing around a lot at the end.

This one is LONG for the ascending reps and only 2 movements. Start with smart breaks and try to keep moving!

Choose a weight that you are confident you will always be able to hold consistent sets of 3-5 even when extremely tired!

For the front squats the DBs will be on the shoulders with the elbows high. Tighten the belly and lift the chest. Feet are shoulder width apart with the heels down. Reach the butt back and down. Drive the knees out while you keep the heels down and the chest up.

Get the butt lower than the knees at the bottom. Don't allow the weight to pull you forward and no collapsing or bottoming out of the back in the bottom. Drive the heels into the ground and lead with the chest and elbows to stand all of the way up!

For the toes to bar you may also do V-Ups if you don't have a bar or rings to hang from. Other subs are - high knees or even weighted/regular sit ups.

PROGRAM B*

PROGRAM B

WARM UP

Squat Warm Up

WORKOUT

15 Min AMRAP
3 Front Squat
3 Toe to Bar
6 Front Squat
6 Toe to Bar
9 Front Squat
9 Toe to Bar
...
Get as far as you can in 15 min.

RX Men: 115#
RX Women: 75#

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

Score: Total completed Reps added up at the end.
Goal: Take smart breaks from the beginning so you don't blast yourself and end up standing around a lot at the end.

This one is LONG for the ascending reps and only 2 movements. Start with smart breaks and try to keep moving!

Choose a weight that you are confident you will always be able to hold consistent sets of 3-5 even when extremely tired!

For the front squat you may use a rack or take from the ground. The bar will be on the shoulders with the elbows high. Tighten the belly and lift the chest. Feet are shoulder width apart with the heels down. Reach the butt back and down. Drive the knees out while you keep the heels down and the chest up.

Get the butt lower than the knees at the bottom. Don't allow the bar to pull you forward and no collapsing or bottoming out of the back in the bottom. Drive the heels into the ground and lead with the chest and elbows to stand all of the way up!

For the toes to bar you may also do V-Ups if you don't have a bar or rings to hang from. Other subs are - high knees or even weighted/regular sit ups.

PROGRAM C

PROGRAM C

WARM UP

Squat Warm Up

WORKOUT

15 Min AMRAP
3 Sandbag Squat
3 Toe to Bar
6 Sandbag Squat
6 Toe to Bar
9 Sandbag Squat
9 Toe to Bar
...

Get as far as you can in 15 min.

NO RX or RX+ - just use what you've got. Weight should not be so heavy that you have to break a LOT.

Ladies should use 30-40# or heavier.
Guys should use 50-60# plus.

Score: Total completed Reps added up at the end.
Goal: Take smart breaks from the beginning so you don't blast yourself and end up standing around a lot at the end.

This one is LONG for the ascending reps and only 2 movements. Start with smart breaks and try to keep moving!

Choose a weight that you are confident you will always be able to hold consistent sets of 3-5 even when extremely tired!

For the sandbag squats you can hold the bag however you would like. In front, on the shoulder or on the back. Tighten the belly and lift the chest. Feet are shoulder width apart with the heels down. Reach the butt back and down. Drive the knees out while you keep the heels down and the chest up.

Get the butt lower than the knees at the bottom. Don't allow the weight to pull you forward and no collapsing or bottoming out of the back in the bottom. Drive the heels into the ground and lead with the chest and elbows to stand all of the way up!

For the toes to bar you may also do V-Ups if you don't have a bar or rings to hang from. Other subs are - high knees or even weighted/regular sit ups.

MAMA MODIFICATIONS

TOES TO BAR - This movement and it's scaled version of Knee Raises puts A LOT of pressure on the core and pelvic floor. Please consider risk vs.reward when deciding if this movement is right for you. If you feel confident with your core and pelvic floor health you can always try fewer reps to notice and manage any symptoms. You can also SUB: BIRTHFIT Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, or Waiter Walks.

 
MIranda AlcarazMonday, 2019week37
MONDAY SHIFT 09/09/2019
 
SHIFT WARM UP
SHIFT WORKOUT

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


8 Bodyweight Squats
8 One Arm / One Leg V-Up

No weight needed today!

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 10 Rounds +

Super simple one to get the week going you guys!

For the squats you will stand with your feet shoulder width apart. Make that you have your weight across your whole foot with your heels down. Stand tall. Lift your chest but tighten your belly. Reach your butt back and down, and keep your chest lifted.

Drive your knees out as you go back and down. Keep the heels on the ground! You can lift your hands in front of you for added balance.

Ideally you will get your butt lower than your knees at the bottom with your heels still down, knees out, and without plopping or collapsing.

If you have any issues going that low - like pain - you may try to hold onto a trx type band or the back of a chair for assistance. Just make sure that you stay BACK in the heels and that the knees go out!

You may also choose to squat to a target that is a bit higher as well!

For the one arm one leg v-ups you will lay on your back. Raise your hands up over your hands over your head. Lift one leg (keeping as straight as possible) and one arm (also straight). Bring your right hand to touch your left tow - then lower. Then bring your left hand to touch your right toe. Keep alternating. Each time you touch a hand to your toes it counts as a rep so you end up doing 4 per side per set.

You may also choose to swap out 8 full all of the way down, all of the way up sit ups.

If you are unable to do sit ups at this time consider subbing KB Swings, ball slams, or dead bugs!

MAMA MODIFICATIONS

TOES TO BAR - This movement and it's scaled version of Knee Raises puts A LOT of pressure on the core and pelvic floor. Please consider risk vs.reward when deciding if this movement is right for you. If you feel confident with your core and pelvic floor health you can always try fewer reps to notice and manage any symptoms. You can also SUB: BIRTHFIT Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, or Waiter Walks.

 
TUESDAY 09/10/2019
 

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: OLY
POST: BUTTS AND GUTS
EITHER: GYMNASTICS
SWAP: ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Warm Up Flow, Calves/Ankles
Post: Shoulder Stretch, Chest Opener

PROGRAM A

PROGRAM A

WARM UP

Running Warm Up
Shoulder Warm Up

Workout

For Reps (and Time)
4 Rounds


400m Run
Max Shoulder to Overhead

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

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

These are unbroken reps, once you put the DBs down, go out for the next run.

Score #1: Total reps shoulder to overhead
Goal: 80+ Reps

Chances are your reps will fall off a bit in the later rounds. So choose a load on the dumbbells you can get at least 25 reps in the first round when you are still pretty fresh.

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 Shoulder to Overhead you may strict press, push press or push jerk to the get the DBs overhead, we recommend starting with push press and then maybe transitioning to push jerks.

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

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

Same set up for the push jerk, only this time as you pop the dumbbells up off the shoulders, press your body down under the DBs so you receive them overhead with straight arms but in a partial squat. Stand up all the way to complete the rep.

Score #2: Here you will enter your total TIME for this workout!

No running slow just to get more reps!
Nowhere to hide!!

Remember that you have two scores for this workout. While we are more interested in the total reps you complete, we still want to keep the intensity high in the runs which is why we are also scoring the total time!

PROGRAM B*

PROGRAM B

WARM UP

Running Warm Up
Shoulder Warm Up

Workout

For Time & Reps
4 Rounds


400m Run
Max Shoulder to Overhead

RX Men: 95#
RX Women: 65#

RX Plus Men: 115#+
RX Plus Women:80#+

These are unbroken reps, once you put the bar down, go out for the next run.

Score #1: Total Completed Reps Shoulder to Overhead from All 4 Rounds.
Goal: 80+ Reps

Chances are your reps will fall off a bit in the later rounds. So choose a load on the barbell you can get at least 25 reps in the first round when you are still pretty fresh.

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 Shoulder to Overhead you may strict press, push press or push jerk to the get the barbell overhead, we recommend starting with push press and then maybe transitioning to push jerks.

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.

Same set up for the push jerk, only this time as you pop the bar up off the shoulders, press your body down under the bar so you receive it overhead with straight arms but in a partial squat. If your feet shifted to a wider position, bring them back under your hips and stand up all the way to complete the rep.

Score #2: Here you will enter your total TIME for this workout!

No running slow just to get more reps!
Nowhere to hide!!

Nowhere to hide!!Even though we really want you to get a lot of reps on the shoulder to overheads, which will take time, we still want to keep the intensity high. So make sure you push on the runs!

PROGRAM C

PROGRAM C

WARM UP

Running Warm Up
Shoulder Warm Up

Workout

For Time & Reps

4 Rounds

30 Cal Bike (Men) / 22 Cal Bike (Women)
or
500 Meter Row
Max Shoulder to Overhead

RX Men: 95#
RX Women: 65#

RX Plus Men: 115#+
RX Plus Women:80#+

**You may also use the dumbbell option

These are unbroken reps, once you put the bar down, go out for the next run.

Score #1: Total Completed Reps Shoulder to Overhead from All 4 Rounds.
Goal: 80+ Reps

Chances are your reps will fall off a bit in the later rounds. So choose a load on the barbell/dumbbells you can get at least 25 reps in the first round when you are still pretty fresh.

For the Bike/Row, you're working with 2-3 minutes. So adjust the calories or distance if you need to.

For the Shoulder to Overhead you may strict press, push press or push jerk to the get the barbell (or dumbbells) overhead, we recommend starting with push press and then maybe transitioning to push jerks.

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.

Same set up for the push jerk, only this time as you pop the bar up off the shoulders, press your body down under the bar so you receive it overhead with straight arms but in a partial squat. If your feet shifted to a wider position, bring them back under your hips and stand up all the way to complete the rep.

Score #2: Here you will enter your total TIME for this workout!

No biking or rowing slow just to get more reps!
Nowhere to hide!!

You will be really fighting for as many reps as you can on the shoulder to overheads so it might be a good bit of time under tension. We do want to keep track of time on this one so make sure you keep the intensity high on the bike/row.


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.

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.

 
TUESDAY SHIFT 09/10/2019
 
SHIFT WARM UP
SHIFT WORKOUT

8 Rounds

1 Min Jog, Row, Bike, Taps, Single Unders, or Low Step Ups
12 Overhead Press

Idea weight for Men: Single 35-55# DB/KB - or - pair of lighter dumbbells
Idea weight for Women: Single 15-30# KB/DB - or - pair of lighter dumbbells

Score: Total Time
Goal: Under 15 Min

For this workout you will choose between the options: Jog, Row, Bike, Taps, Single Unders, or Low Step Ups - for the 1 minute portion each round. Pick ONE and do it for the entire workout.

So each round you will do 1 minute of what you choose. Make sure to move for an entire minute each time at an uncomfortable but sustainable pace.

After the minute is up each time you will do 12 Presses. You may do these seated or standing. You may do them holding a single weight in both hands at the chest or by holding a pair of dumbbells (one in each hand).

The focus here is to start at the chest/shoulders - keep belly tight - press overhead finishing with the biceps by the ears at the top.

You will not use any sort of dip or assistance from your legs.

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.

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.

 
WEDNESDAY 09/11/2019
 

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

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Pigeon Stretch, Morning Coffee
Post: Sciatica/Piriformis, Hips

PROGRAM A*

PROGRAM A

WARM UP

Full Body Simple Warm Up

WORKOUT

For Time

5 Rounds
20 Alternating Step Up
12 Renegade Row (No Push Up)

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

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

Score: Time
Goal: Under 18 min

1 No Push UP Renegade Row = Right arm + Left armThis is a pretty good amount of volume today. Try to set a consistent, steady pace. Both movement require a lot of stability in the core so keep that belly tight!

For these step ups you can hold the dumbbells at your waist or on your shoulders. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. Stand up all the way at the top of the box and make sure both feet are planted.

If you don't have something to step up onto, or if you are uncomfortable stepping up right now you can sub alternating lunges. Each lunge counts as one rep.

Make sure you choose a weight and a height that you are comfortable stepping up AND down.

For the No-Push-Up Renegade Rows, stay in the plank/top of the push up. 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

Full Body Simple Warm Up

WORKOUT

5 Rounds

20 DB or Barbell Step Ups
20 Supine Barbell or
Ring Rows

RX Men: 75#
RX Women: 55#

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

Score: Total Time
Goal: Under 18 min

This is a pretty good amount of volume today with big sets of each movement. Break them up into smaller sets if you need to but try to set a consistent, steady pace. Be deliberate in your rest with the rows. Think small sets from the beginning to avoid going to complete failure.

For the step ups you will have the barbell on your back. Height for step up should be 22-24" for Men and 18-20" for women. If you can make that happen and it is a safe and challenging but comfortable height for you - go for it! Otherwise, lower the height of the box or switch to lunges.

The only difference with the Dumbbells is that you'll be holding them in your hands by your sides or on your shoulders.

Place your WHOLE foot on the box when stepping up. Make sure you drive through the heel and stand all of the way up - don't allow your knee to cave in as you stand. Alternate feet at the BOTTOM of each step. Each time you step up counts as 1 rep. So for a set of 20 you end up doing 10 per side.

For the ring row, keep your belly tight and shoulders drawn back and down. Ideally your body is horizontal with your feet elevated on a bench or box. If you are doing a supine barbell row, set the bar in the rack low enough that you'll be close to horizontal.

Make sure you can maintain a rigid body position, knees, hips, and shoulders in a straight line at all times. Change the angle if you need to. Pull all the way up until there is chest contact with the bar or rings. Extend your arms fully at the beginning of each rep.

PROGRAM C

PROGRAM C

WARM UP

Full Body Simple Warm Up

WORKOUT

For Time

5 Rounds


20 Sandbag Step Ups
20 Sandbag Bent Row + Slam

RX Men: Use the bag you have
RX Women: Use the bag you have

Adjust reps on SB movement to get close to goal time.

Score: Total Time
Goal: Under 18 min

This is a pretty good amount of volume today. Try to set a consistent, steady pace. Both movement require a lot of stability in the core so keep that belly tight!

For the sandbag step-ups. Choose a box that is roughly 22-24"" for men and 18-20"" for women. You can clean the bag to the front rack, or pop over the head and use the back rack. You can also clean the sandbag to either shoulder and perform your step-ups this way. Facing the box you will step up with one leg, with the whole foot on the box and drive through you heel! Stand all the way up onto the box, then back down, alternate legs each rep.

Subs for step-ups, could be single arm DB, holding a DB in just one hand, or holding a DB in the goblet position. Also lowering the box height, or switching to lunges.

For the bent over slams, set up with your feet shoulder with apart. Push your hips back, chest up slightly, belly tight and back is flat. Take a neutral grip or no-handle grip on the bag. You will maintain a hinged position as you pull the bag to your chest. Keep your belly tight as you aggressively extend your arms toward the floor and slam the bag back to the ground. The power comes from the speed at which you can push the bag away from you. So keep your base tight and think FAST with the arms.

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

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 Separate the movement into an elevated push up and then a traditional DB Bent Over Row or even change it to shoulder taps or elevated shoulder taps. 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.

PLANK HOLD + TAPS - For the pregnant mamas who experience coning or the feeling of heaviness in the plank position or postpartum mamas still healing and rehabing your core, modify the plank to an elevated plank with taps or a table top/all fours position with knees hovering off the ground with taps.

 
WEDNESDAY SHIFT 09/11/2019
 
SHIFT WARM UP
SHIFT WORKOUT

5 Rounds

1 Min Unweighted Alternating Step Ups
1 Min Plank Shoulder Taps

Score: Total Reps of BOTH combined
Goal: 150+

If you are feeling feisty you can add a little weight to the step ups today. Only do this if you are able to keep roughly 20 per round.

For the step ups in this particular workout we want you to choose a height that is challenging but you feel comfortable stepping up AND down. When you step up you will place your WHOLE foot on the step or box. Make sure you drive through your heel and don't allow the working knee to cave in. Stand completely at the top.

Alternate feet with each step. Each step counts as one rep.

If you are unable to step for any reason you may choose to sub lunges (forward or reverse is fine).

For the plank shoulder taps you will start in the top of a push up position. You may be on your toes or on your knees for this. You will bring your right hand up to touch your left shoulder, then your left hand up to touch your right shoulder. Keep the belly tight and butt down!

Your shoulders should be in line with your hips and if on your toes - should also be in line with your ankles. NO saggy bellies or hips. No high butts.

Each time you tap BOTH shoulders it = 1 rep.

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

PLANK HOLD + TAPS - For the pregnant mamas who experience coning or the feeling of heaviness in the plank position or postpartum mamas still healing and rehabing your core, modify the plank to an elevated plank with taps or a table top/all fours position with knees hovering off the ground with taps.

 
THURSDAY 09/12/2019
 

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: OLY - POWER
POST: BUTTS AND GUTS - SUNS OUT GUNS OUT
EITHER: GYMNASTICS
SWAP: SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Down Dog Flow, Airplane Stretch
Post: Lower Back Release, Hip Flexors/Psoas

PROGRAM A

PROGRAM A

WARM UP

Full Body Warm Up
Box Jump Warm Up

WORKOUT

5 Rounds

40 Mountain Climbers
16 Box Jumps
8 Devil Presses

Rest 1 minute between rounds

RX Men: 40# DB / 22-24in Box
RX Women: 25# DB / 18-20in Box

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

**When it comes to devil press you really DON'T need to go the RX+ weight. We would love to see you go faster than go heavier.

Score: Total Time Including Rest
Goal: < 24 min

I'll be honest, that 1 minute rest between rounds is a big tease. This combination of movements is going to spike your heart rate. Use that bit of rest time to slow your heart rate by taking progressively longer exhales.

Mountain climbers will begin in a plank position. Keep a straight line from your ankles through your knees, hips, shoulders and ears. Jump one foot in between your hands while the other one stays back. Then, quickly jump your front foot back as you jump your back foot forward.

If it feels more comfortable, you may also jump your foot outside your hands. No matter what, maintain that plank. Avoid piking your hips up in the air or letting them sag down toward the ground. Each time your foot comes up is 1 rep.

For the box jumps you will choose a box that is roughly 22-24in for men and 18-20in for women if you can! If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench.You may also sub step ups. Or, if you don't have something to jump ON - find something to jump OVER!

We would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket!

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

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

PROGRAM B*

PROGRAM B

WARM UP

Full Body Warm Up
Box Jump Warm Up

WORKOUT

5 Rounds

40 Mountain Climbers
16 Box Jumps
12 Plate Burpees

Rest 1 minute between rounds

RX Men: 45# Plate /22- 24in Box
RX Women: 25# Plate / 18-20in Box

RX Plus Men: Go faster!
RX Plus Women: Go faster!

Score: Total Time Including Rest
Goal: < 24 min

I'll be honest, that 1 minute rest between rounds is a big tease. This combination of movements is going to spike your heart rate. Use that bit of rest time to slow your heart rate by taking progressively longer exhales.

Mountain climbers will begin in a plank position. Keep a straight line from your ankles through your knees, hips, shoulders and ears. Jump one foot in between your hands while the other one stays back. Then, quickly jump your front foot back as you jump your back foot forward.

If it feels more comfortable, you may also jump your foot outside your hands. No matter what, maintain that plank. Avoid piking your hips up in the air or letting them sag down toward the ground. Each time your foot comes up is 1 rep.

For the box jumps you will choose a box that is roughly 22-24in for men and 18-20in for women if you can! If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench.You may also sub step ups. Or, if you don't have something to jump ON - find something to jump OVER!

We would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket!

The Plate Burpee starts standing with a plate on the floor in front of you. Hinge forward, bend your knees and plant your hands on the plate. Step or jump your feet back to a plank position and immediately lower knees and hips to the floor, chest to the plate. Press back up, step or jump your feet back in and stand up. As you stand you will take the plate with you and press it overhead. Keep the plate close to your body on the way up and keep your belly tight!

PROGRAM C

PROGRAM C

WARM UP

Full Body Warm Up
Box Jump Warm Up

WORKOUT

5 Rounds

40 Mountain Climbers
16 Box Jumps
8 Sandbag Burpee Ground to Overhead

Rest 1 minute between rounds

RX Men: The bag you've got / 22-24in Box
RX Women: The bag you've got / 18-20in Box

RX Plus Men: Go faster!
RX Plus Women: Go faster!

Score: Total Time Including Rest
Goal: < 24 min

I'll be honest, that 1 minute rest between rounds is a big tease. This combination of movements is going to spike your heart rate. Use that bit of rest time to slow your heart rate by taking progressively longer exhales.

Mountain climbers will begin in a plank position. Keep a straight line from your ankles through your knees, hips, shoulders and ears. Jump one foot in between your hands while the other one stays back. Then, quickly jump your front foot back as you jump your back foot forward.

If it feels more comfortable, you may also jump your foot outside your hands. No matter what, maintain that plank. Avoid piking your hips up in the air or letting them sag down toward the ground. Each time your foot comes up is 1 rep.

For the box jumps you will choose a box that is roughly 22-24in for men and 18-20in for women if you can! If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench.You may also sub step ups. Or, if you don't have something to jump ON - find something to jump OVER!

We would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket!

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

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

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.

DEVIL PRESS - If you feel a lot of pressure in your belly or pelvic floor in the plank position or hopping forward/back, you can step back/forward to a table top or low bear pose or skip the plank/push up. You can also use less weight. If you have to modify the movement too much you may want to sub KB Swings, Sled Push/Pull, Farmer Carry, or Ball Slams so that you can keep moving and keep the heart rate up!

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! 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

 
THURSDAY SHIFT 09/12/2019
 
SHIFT WARM UP
SHIFT WORKOUT

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


20 Mtn Climbers
15 KB/DB Swings
7 Burpees

Idea weight for Men: 30-50# KB/DB
Idea weight for Women: 12-25# KB/DB

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

For the mountain climbers you will be in the top of a push up position. You wil lift one knee up to chest/armpit level (or as high as you can). Then lower the foot back and raise the other.

Focus on keeping the belly tight with no saggy hips, but also keeping the butt down.

Each time a knee comes up is 1 rep. You may perform these elevated if needed!

For the swings you will hold the weight at the hip level in both hands. Feet are about shoulder width apart with the heels down. Arms are straight. You will reach the butt back and bend the knees slightly. Pull the weight back through the legs with straight arms. Keep the belly tight and chest lifted.

Drive through the heels and stand up hard and fast. Finally - guide the weight to eye level with the upper body - arms still mostly straight.

Allow gravity to bring the weight back down, but do not allow it to pull you forward onto your toes or round your back. Heels down and belly tight!

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

Remember in the push up portion of the burpee to keep the elbows tucked in more than flaring out. Try to avoid a super duper snake movement on the push up portion too! Belly tight!

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

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.

DEVIL PRESS - If you feel a lot of pressure in your belly or pelvic floor in the plank position or hopping forward/back, you can step back/forward to a table top or low bear pose or skip the plank/push up. You can also use less weight. If you have to modify the movement too much you may want to sub KB Swings, Sled Push/Pull, Farmer Carry, or Ball Slams so that you can keep moving and keep the heart rate up!

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! 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

 
FRIDAY 09/13/2019
 

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

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Warm Up Flow, Posterior Chain Release
Post: Cool Down Flow, SI Joint Release

PROGRAM A

PROGRAM A

WARM UP

Full Body Simple Warm Up
Dumbbell Squat Clean Warm Up

Workout

AMRAP 10 Minutes
(Total Number of Completed Rounds + Any Additional Reps in 10 Min)


9 DB Power Cleans
5 Burpees over the DBs

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

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

Score: Total Rounds + Any Additional Reps
Goal: 6+ Rounds

Ten minutes with nowhere to hide! Make sure you don't come out to hot on this one. Focus on your breath for the first couple of rounds and you will set a fast but sustainable pace that you can maintain for the full 10 minutes!

For the Power Cleans, the dumbbells will start on the ground just outside of the feet. Feet under the hips roughly. Knees are bent, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders. Pull the DBs up the body with the elbows high and back to keep the DBs close. Shoot the elbows around and forward FAST to get the dumbbells on the shoulders with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat. Stand fully to complete the movement.

For these burpees, start standing next to your dumbbells (not facing), bend your knees, hinge forward at the hips and plant your hands on the floor. Step or jump your feet back to a plank position. Lower knees, hips, and chest all the way down to the floor then press back up. Jump or step your feet in - then jump over the dumbbells. The rep is complete when you land on the other side.

PROGRAM B*

PROGRAM B

WARM UP

Full Body Simple Warm Up
Barbell Clean Warm Up

Workout

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


9 Power Cleans
5 Burpees over the bar

RX Men: 95#
RX Women: 65#

RX Plus Men: 115#+
RX Plus Women: 80#+

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

Ten minutes with nowhere to hide! Make sure you don't come out to hot on this one. Focus on your breath for the first couple of rounds and you will set a fast but sustainable pace that you can maintain for the full 10 minutes!

Power Cleans start with the bar on the ground. Hands will be outside of the legs. Feet under the hips roughly. Knees are bent, bar is close to the body, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders. Pull the elbows high and outside to keep the bar close. Shoot the elbows around and through FAST to get the bar on the shoulder with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat. Stand fully to complete the movement.

For the burpees over the bar - pretty self explanatory! Place your hands on the ground. Jump or step your feet back. Get the chest and thighs on the ground (alongside your barbell). Jump or step your feet in. Jump over the bar laterally (sideways) or turn to face the bar as you jump. Then repeat on the other side! Each burpee + jump over = 1 rep.

PROGRAM C

PROGRAM C

WARM UP

Full Body Simple Warm Up
Dumbbell Squat Clean Warm Up

WORKOUT

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


6 Sandbag over the shoulder
5 Burpees over the bag

RX Men: Use the bag you have
RX Women: Use the bag you have

Adjust reps on SB movements to get close to goal rounds.

Score: Total Rounds and any Additional Reps
Goal: 7+ Rounds

Ten minutes with nowhere to hide! Make sure you don't come out to hot on this one. Focus on your breath for the first couple of rounds and you will set a fast but sustainable pace that you can maintain for the full 10 minutes!

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!!!

Make sure you are smooth with your turnaround and set up for the next rep. The transitions on the SB Over-the-Shoulder can eat up a lot of time.

For these burpees, start standing next to your Sandbag (not facing), bend your knees, hinge forward at the hips and plant your hands on the floor. Step or jump your feet back to a plank position. Lower knees, hips, and chest all the way down to the floor then press back up. Jump or step your feet in - then jump over the bag. The rep is complete when you land on the other side.

MAMA MODIFICATIONS

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

POWER CLEANS -
You could also try less weight or starting from the hang. 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.

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.

ALTERNATING LUNGES - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do smaller step/less range of motion, or step up or forward instead of step back in the lunge lunge. You can also try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Feel free to sub a squat or goblet squat for the lunges.

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.

 
MIranda AlcarazFriday, 2019week37
FRIDAY SHIFT 09/13/2019
 
SHIFT WARM UP
SHIFT WORKOUT

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


10 Deadlifts
10 Alternating Lunges
10 Hang Clean and Press

Idea weight for Men: Single 30-50# Single KB/DB - or - Pair of Lighter Dumbbells
Idea weight for Women: Single 12-30# KB/DB - or - Pair of Lighter Dumbbells

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 6 Rounds +

For this workout you can use either a heavier single KB/DB or a pair of lighter dumbbells (one in each hand).

For the deadlifts if you are using a single weight it will be between the feet. If you are using a pair you will have them on the outsides of your feet.

Either way the weight should be pulled back close to your body. Heels down. Knees bent. Butt back. Chest up. Belly tight. Arms straight. Stand with the weight by driving the heels into the ground and lifting the chest. Squeeze your butt at the top of the movement! To lower reach the butt back and bend the knees. Keep the chest lifted and don't allow any roundness in the back!

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

Drive out of the heel to stand! The lunges are to be done with no weight.

If you are unable to go all of the way down you may shorten the range of motion or if needed use something as a slight counter balance.

A good sub if lunges give you issues is a step up!

For the hang clean and press you will once again either have a single weight in both hands or a pair of dumbbells. You will start in the standing position with straight arms.

You may perform a small dip by reaching the butt back and bending the knees VERY slightly. Keep the arms straight and chest up. Stand up hard and fast. Shrug the shoulders. Then follow through by bringing the weight to your chest/shoulders. From here you will press it straight over your head finishing with the biceps by the ears. Keep the belly tight!

MAMA MODIFICATIONS

POWER CLEANS - You could also try less weight or starting from the hang. 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.

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.

ALTERNATING LUNGES - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do smaller step/less range of motion, or step up or forward instead of step back in the lunge lunge. You can also try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Feel free to sub a squat or goblet squat for the lunges.

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.

 
SATURDAY 09/14/2019
 

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: POWER
POST: SUNS OUT GUNS OUT - BUTTS AND GUTS
EITHER: GYMNASTICS
SWAP: SANDBAG

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

PROGRAM A

PROGRAM A

WARM UP

Full Body Simple Warm Up
Running Warm Up

WORKOUT

7 Rounds

7 Lungesters
30 Double Unders

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

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

RX+. Option: 40 Double Unders

Score: Total Time
Goal: Under 16 minutes

Goal time is important on this one, modify double unders as needed so they take no more than 45 seconds - 1 min.Try a practice round in your warm up and make sure that you can complete it in 2 minutes or less. Otherwise lower the load, decrease the double under reps or modify the movement.

Dumbbell Lungesters begin with the dumbbells on the shoulders with the elbows in front. You may perform the lunges portion as reverse stepping or forward stepping. Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the forward knee to cave in. Keep the belly tight and chest up. You will perform a lunge on each side.

AND THEN

Put the feet at shoulder width apart. Heels down. Dumbbells still at the shoulders with the elbows high. Reach the butt back and down. Keep the heels down and drive the knees out. Keep the chest up and belly tight. Get the butt lower than the knees at the bottom. Drive up hard and fast out of the squat. Pop the dumbbells off of the shoulders. Keep the belly tight and press the dumbbells straight up to lock out - finishing with the biceps by the ears!

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!

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 45 seconds each time. If 30 double unders will be really broken up, you may want to lower to 20 reps. If 20 will still be really broken, maybe choose to go with the dumbbell hop overs or double rep singles for this workout.

PROGRAM B*

PROGRAM B

WARM UP

Full Body Simple Warm Up
Running Warm Up

WORKOUT

7 Rounds

7 Lungesters
30 Double Unders

RX Men: 75#
RX Women: 55#

RX + Men: 95-115#
RX + Women: 65-80#

RX+ Option: 40 Double Unders

Goal: Under 16 minutes

Goal time is important on this one, modify double unders as needed so they take no more than 45 seconds - 1 min.

Try a practice round in your warm up and make sure that you can complete it in 2 minutes or less. Otherwise lower the load, decrease the double under reps or modify the movement.

Barbell Lungesters start with the bar on the shoulders with the elbows in front. You may perform the lunges portion as reverse stepping or forward stepping. Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the forward knee to cave in. Keep the belly tight and chest up. You will perform a lunge on each side.

AND THEN
Put the feet at shoulder width apart. Heels down. Barbell still at the shoulders with the elbows high. Reach the butt back and down. Keep the heels down and drive the knees out. Keep the chest up and belly tight. Get the butt lower than the knees at the bottom. Drive up hard and fast out of the squat. Pop the barbell off of the shoulders. Move your face out of the way. Keep the belly tight and press the barbell straight up to lock out - finishing with the biceps by the ears! Rib cage down and belly tight.

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!

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 45 seconds each time. If 30 double unders will be really broken up, you may want to lower to 20 reps. If 20 will still be really broken, maybe choose to go with the dumbbell hop overs or double rep singles for this workout.

PROGRAM C

PROGRAM C

WARM UP

Full Body Simple Warm Up
Running Warm Up

WORKOUT

7 Rounds

7 Sandbag Lungesters
30 Double Unders

RX Men: The bag you've got
RX Women: The bag you've got

RX+ Option: 40 Double Unders

Score: Total Time
Goal: Under 16 minutes

Goal time is important on this one, modify double unders as needed so they take no more than 45 seconds - 1 min.Try a practice round in your warm up and make sure that you can complete it in 2 minutes or less. Otherwise lower the load, decrease the double under reps or modify the movement.

Sandbag Lungesters start with the bag on the biceps with the elbows high. You may perform the lunges portion as reverse stepping or forward stepping. Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the forward knee to cave in. Keep the belly tight and chest up. You will perform a lunge on each side.

AND THEN
Put the feet at shoulder width apart. Heels down. Sandbag still on the biceps with the elbows high. Reach the butt back and down. Keep the heels down and drive the knees out. Keep the chest up and belly tight. Get the butt lower than the knees at the bottom. Drive up hard and fast out of the squat. Pop the sandbag up, move your face out of the way. Keep the belly tight and press the bag straight up to lock out - finishing with the biceps by the ears! Rib cage down and belly tight.

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!

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 45 seconds each time. If 30 double unders will be really broken up, you may want to lower to 20 reps. If 20 will still be really broken, maybe choose to go with the dumbbell hop overs or double rep singles for this workout.

TEAM VERSION

TEAM VERSION

WARM UP

Full Body Simple Warm Up
Running Warm Up

WORKOUT

In Teams of 2 Complete:
7 Rounds EACH - in You Go - I Go Fashion...


7 Lungesters
30 Double Unders

You do one full round - then your partner. Back and forth until you have both done 7 rounds.

RX Men: 75#
RX Women: 55#

RX + Men: 95-115#
RX + Women: 65-80#

You can also do the lungesters with your dumbbells or sandbags!

Score: Total Time
Goal: Under 28 minutes

Because you are getting an even work to rest ratio here, you will be able to push it a little bit more during the rounds. So strap in and try to go unbroken on those Lungesters. Stay relaxed on the Double Unders, and keep it to about 45 seconds each time!

Barbell Lungesters start with the bar on the shoulders with the elbows in front. You may perform the lunges portion as reverse stepping or forward stepping. Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the forward knee to cave in. Keep the belly tight and chest up. You will perform a lunge on each side.

AND THEN
Put the feet at shoulder width apart. Heels down. Barbell still at the shoulders with the elbows high. Reach the butt back and down. Keep the heels down and drive the knees out. Keep the chest up and belly tight. Get the butt lower than the knees at the bottom. Drive up hard and fast out of the squat. Pop the barbell off of the shoulders. Move your face out of the way. Keep the belly tight and press the barbell straight up to lock out - finishing with the biceps by the ears! Rib cage down and belly tight.

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!

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 45 seconds each time. If 30 double unders will be really broken up, you may want to lower to 20 reps. If 20 will still be really broken, maybe choose to go with the dumbbell hop overs or double rep singles for this workout.

MAMA MODIFICATIONS

Lungesters - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller step/less range of motion, or step up or forward instead of step back in the lunge lunge. You can also try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Option to sub: Thrusters, Weighted Step Ups, Weighted Lateral Step Ups, Lunge + Lunge + Air Squat, Goblet/DB Squat

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.