91619

TIP BB CLEAN AND JERK 9-16

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

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Thoracic Spine Release, Warm Up Flow
Post: Hamstrings, Calves/Ankles

PROGRAM A

PROGRAM A

WARM UP

Squat Warm Up
Running Warm Up

WORKOUT

30 Min EMOM
(Every Minute on the Minute)
Min 1: 9 DB Clean and Jerks
MIn 2: 200 Meter Run

RX Men: 30-35#
RX Women: 20-25#

RX Plus Men: 40-45#
RX Plus Women: 30#

FIND A DISTANCE THAT TAKES 45-50 Seconds FOR THE RUN!

Guys - this is an all time #blamejulian moment. He created this for his birthday! The main version is the bike/row version listed in Program C.

You NEED to choose a weight on the clean and jerk that is super light - that you can cycle sets of 9 with for at least the first half of this workut! It's a lot of reps!

If you need to lower the number, even after you have lowered the weight - do that! Try 6 instead of 9.

For the clean and jerks, just because it's light doesn't mean it can be sloppy.

Pick up with a flat back. Keep arms long until you fully extend your knees and hips. Shrug and pull under. Stand and use your leg drive for the jerk. Keep the belly tight with the dumbbells overhead.

Only one head of each dumbbell needs to touch for each rep at the bottom.

Run distance should take about 45 seconds. If it takes longer than that on your first round - you are in trouble, so lower it down.

If you need to sub the run for weather or space reasons you may sub 45 seconds of double unders or 45 seconds of mtn climbers!

PROGRAM B*

PROGRAM B

WARM UP

Squat Warm Up
Running Warm Up

WORKOUT

30 Min EMOM
(Every Minute on the Minute)
Min 1: 9 Clean and Jerks
MIn 2: 200 Meter Run

RX Men: 75#
RX Women: 55#

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

FIND A DISTANCE THAT TAKES 45-50 Seconds FOR THE RUN!Guys - this is an all time #blamejulian moment. He created this for his birthday! The main version is the bike/row version listed in Program C.

You NEED to choose a weight on the clean and jerk that is super light - that you can cycle sets of 9 with for at least the first half of this workut! It's a lot of reps!

If you need to lower the number, even after you have lowered the weight - do that! Try 6 instead of 9.

For the clean and jerks, just because it's light doesn't mean it can be sloppy.

Pick up with a flat back. Keep arms long until you fully extend your knees and hips. Shrug and pull under. Stand and use your leg drive for the jerk. Keep the belly tight with the bar overhead.

Run distance should take about 45 seconds. If it takes longer than that on your first round - you are in trouble, so lower it down.

If you need to sub the run for weather or space reasons you may sub 45 seconds of double unders or 45 seconds of mtn climbers!

PROGRAM C

PROGRAM C

WARM UP

Squat Warm Up
Running Warm Up

WORKOUT

30 Min EMOM
(Every Minute on the Minute)
Min 1: 9 Clean and Jerks
MIn 2: 15 Cal Bike (Men) or 10 Cal Bike (women)
OR
18 Cal Row (Men) 12 Cal Row (Women)

RX Men: 75#
RX Women: 55#

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

FIND A CALORIE TARGET/DISTANCE THAT TAKES 45-50 Seconds FOR THE BIKE/ROW!

Guys - this is an all time #blamejulian moment. He created this for his birthday! The main version is the bike/row version listed in Program C.

You NEED to choose a weight on the clean and jerk that is super light - that you can cycle sets of 9 with for at least the first half of this workut! It's a lot of reps!

If you need to lower the number, even after you have lowered the weight - do that! Try 6 instead of 9.

For the clean and jerks, just because it's light doesn't mean it can be sloppy.

Pick up with a flat back. Keep arms long until you fully extend your knees and hips. Shrug and pull under. Stand and use your leg drive for the jerk. Keep the belly tight with the bar overhead.

Row or bike distance should take about 45 seconds. If it takes longer than that on your first round - you are in trouble, so lower it down.

MAMA MODIFICATIONS

HANG POWER CLEAN - You could also try less weight. For pregnant mamas with bellies that interrupt the most efficient path of the bar, be sure to sub DBs for the bar so you are not training 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.

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.

SHIFT 091619

SHIFT WARM UP

Simple SHIFT Warm Up

SHIFT WORKOUT

10 Rounds
1 Min Bike, Row, Jog or Taps
9 Hang DB or KB Clean
9 DB or KB Press

Idea weight for Men: 35-50# Single DB or KB OR 15-25# Dumbbells
Idea weight for Women: 12-25# Single DB or KB OR 8-15# Dumbbells

Score: Total Time
Goal: 25 Min or Less

For the 1 min section you can choose between bike, row, jogging or taps. Go at an uncomfortable pace, but something that will allow you to keep moving the whole time.

For the hand DB or KB clean you can do this with a single kb or db, or 2 dumbbells. You will start with the object(s) at the waist. Perform a small dip by bending the knees slightly. Stand up hard and fast helping to make the db or kb weightless. Shrug the shoulders and pop the weight up to your chest by rotating the hands around.

For the press you will simply PRESS the weight over your head. Get the weight all of the way up until the biceps are by the ears. Keep the belly tight and squeeze the cheeks.

MAMA MODIFICATIONS

HANG POWER CLEAN - You could also try less weight. For pregnant mamas with bellies that interrupt the most efficient path of the bar, be sure to sub DBs for the bar so you are not training 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.

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.

91719

TIP PULL UP MODS 9-17

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: OLY - POWER
EITHER: GYMNASTICS

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Warm Up Flow, Pigeon Stretch
Post: Chest Opener, Hips

PROGRAM A

PROGRAM A

WARM UP

Squat Warm Up
Pull Up Warm Up

Workout

4 Rounds

Each Round is a 3 Min AMRAP
(As Many Rounds and Reps as Possible in 3 Min)
6 Pull Ups
8 DB Squats

Rest 2 Min Between AMRAPs

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

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

Score: Total Reps From Lowest AMRAP score ONLY!
Goal: 60 Reps +

Okay guys this one is full throttle. We want you going hard for the entire 3 minutes but of course you will want to maintain some consistency between rounds. Make sure you conserve enough energy to really gun it in the 4th AMRAP.

Choose a load and a version of the pull up that you can go unbroken the whole way or close to it!

For the pull ups you may do strict (lower the number to something you won't really have to break). Kipping/butterfly, jumping, ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.

Whatever you choose make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top!

For these squats, make sure the dumbbells are resting on the shoulders and the elbows are high! Keep the chest up, but do not overextend the back. Keep the belly tight!

Reach the butt back and down trying to keep the elbows and chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee. Do not collapse in this position. Do not go so low that the back starts to round.

To stand, lead with the chest and elbows - keeping the dumbbells on the shoulders and elbows high. Stand fully for each rep.

PROGRAM B*

PROGRAM B

WARM UP

Squat Warm Up
Pull Up Warm Up

Workout

4 Rounds

3 Min AMRAP
6 Pull Ups
8 Front Squats

Rest 2 minutes between AMRAPs

RX Men: 95#
RX Women: 65#

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

Score: Total reps from lowest round.
Goal: 60+ Reps

Okay guys this one is full throttle. We want you going hard for the entire 3 minutes but of course you will want to maintain some consistency between rounds. Make sure you conserve enough energy to really gun it in the 4th AMRAP.

Choose a load and a version of the pull up that you can go unbroken the whole way or close to it!

For the pull ups you may do strict (lower the number to something you won't really have to break). Kipping/butterfly, jumping, ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.

Whatever you choose make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top!

For these squats, make sure the bar is resting on the shoulders with a loose fingertip grip and elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight!

Reach the butt back and down trying to keep the elbows and chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee. Do not collapse in this position. Do not go so low that the back starts to round.

To stand, lead with the chest and elbows - keeping the bar on the shoulder and not out in front. Stand fully for each rep.

PROGRAM C

PROGRAM C

WARM UP

Squat Warm Up
Pull Up Warm Up

Workout

4 Rounds

3 Min AMRAP
2 Bar or Ring Muscle Ups
8 Front Squats

Rest 2 minutes between AMRAPs

RX Men: 95#
RX Women: 65#

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

**You an also do the DB options from Program A.

Score: Total reps from lowest round.
Goal: 60+ Reps

Okay guys this one is full throttle. We want you going hard for the entire 3 minutes but of course you will want to maintain some consistency between rounds. Make sure you conserve enough energy to really gun it in the 4th AMRAP.

Choose a load that you can go unbroken the whole way or close to it!

For the muscle ups you can do them unbroken or as quick singles. Rather than trying to pull straight up and over the bar or rings, try to get a really hollow body position so your shoulders come up behind the bar/rings. Then drive your shoulders and torso forward over the bar/rings. To complete the rep, press your body up until your arms are fully extended.

For these squats, make sure the bar is resting on the shoulders with a loose fingertip grip and elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight!

Reach the butt back and down trying to keep the elbows and chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee. Do not collapse in this position. Do not go so low that the back starts to round.

To stand, lead with the chest and elbows - keeping the bar on the shoulder and not out in front. Stand fully for each rep.

MAMA MODIFICATIONS

PULL UPS - For help 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.

SHIFT 091719

SHIFT TIP 091719

SHIFT WARM UP

Simple SHIFT Warm Up

SHIFT WORKOUT

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

6 Ring/TRX or Upright Row
8 Squats

Idea weight if doing upright row:
Men: 35-55#
Women: 12-30#

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 15 Rounds!

For this workout you will do 6 Ring or TRX type rows - OR an upright row with a single KB or pair of lighter dumbbells. Then you will do 8 Air Squats.

For the ring/trx rows remember that the more parallel your body is to the ground the more difficult these become. Make sure you start with straight arms at the bottom each time and pull the chest all of the way to the rings/bands.

You may also choose to do some sort of stretchy band pull down if that's what you have available.

If you are doing the upright row you will hold the weight either a heavier weight in both hands or a lighter pair of dumbbells - one per hand. Stand tall, pull the shoulders back. Shrug like you're saying "I don't know" then pull the weight up your body with your elbows high and outside (like you're zipping up your jacket). Bring weight between chest and collarbone level.

Lower the weight down the body to re-set for next rep.

For the air squats the feet are shoulder width apart with the heels down. Stand tall and tighten the belly. Reach the butt back and down and drive the knees out. Keep the chest up and heels down.

The goal is to get the butt lower than the knees at the bottom with heels down, knees out, no plopping, and chest up!

If you tend to collapse or plop when going that low you can try using something as a counter balance.

If you are unable to go that low due to pain or other issue - you may choose to squat to a higher target.

MAMA MODIFICATIONS

PULL UPS - For help 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.

91819

TIP DB ALT HANG SNATCH 9-18

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

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Morning Coffee, Down Dog Flow
Post: Neck and Shoulder Reliever, Chest Opener

PROGRAM A

PROGRAM A

WARM UP

Full Body Simple Warm Up

WORKOUT

5 Rounds

Min 1 - Max Double Unders
Min 2 - Max Alternating Hang Dumbbell Snatches
Min 3 - Max Push Ups
Min 4 - Rest

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

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

Score: Total Reps
Goal: 300+

Make it a goal to use as much of the minute as possible for work rather than rest. Lower the load and take smaller sets with really short breaks.

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 you can hit consistently for multiple sets. Rather than trying to do 60 seconds of solid jumping, think about 15-25 seconds of work, quick reset then continue. If double unders are going to be really broken up, maybe choose to go with the dumbbell hop overs or singles for this workout.

For the single DB power snatch the dumbbell will start on the ground. You will have your feet under your shoulders with the dumbbell between the feet and the heels down. You will have a hinge at the hip and a bend at the knee. Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear. In the catch the heels are down, knees out, chest up. Stand to finish. Alternate hands with each rep.

For the push up we want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width. Squeeze your butt, your thighs and your belly. No sagging hips or snaking.

Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight.

Definitely go from the knees or elevate your hands to maintain good position and get a decent amount of volume.

PROGRAM B*

PROGRAM B

WARM UP

Full Body Simple Warm Up

WORKOUT

5 Rounds

Min 1 - Max Double Unders
Min 2 - Max Hang Power Snatch
Min 3 - Max Push Ups
Min 4 - Rest

RX Men: 75#
RX Women: 55#

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

Score: Total Reps
Goal: 300+

Make it a goal to use as much of the minute as possible for work rather than rest. Lower the load and take smaller sets with really short breaks.

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 you can hit consistently for multiple sets. Rather than trying to do 60 seconds of solid jumping, think about 15-25 seconds of work, quick reset then continue. If double unders are going to be really broken up, maybe choose to go with the dumbbell hop overs or singles for this workout.

For the hang power snatch, start with a wide grip and deadlift the bar up to the waist. Feet should be under the hips with the heels down. Arms are long and straight. Dip by bending the knees slightly and hinging at the hip slightly (keep the back flat and chest lifted). Keep the bar close to the body and let it slide down the leg. Stand up hard and fast. Shrug the shoulders (keep the bar close)! Pull the elbows high and outside (scarecrow) as you pull under the bar slightly. Catch the bar in a partial overhead squat. Stand fully to complete the rep. Lower the bar back to the waist.

For the push up we want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width. Squeeze your butt, your thighs and your belly. No sagging hips or snaking.

Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight.

Definitely go from the knees or elevate your hands to maintain good position and get a decent amount of volume.

PROGRAM C

PROGRAM C

WARM UP

Full Body Simple Warm Up

WORKOUT

5 Rounds

Min 1 - Max Double Unders
Min 2 - SB Ground to OH
Min 3 - Max Push Ups
Min 4 - Rest

NO RX or RX+: Use the bag you've got

Score: Total Reps
Goal: 300+

Make it a goal to use as much of the minute as possible for work rather than rest. Lower the load and take smaller sets with really short breaks.

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 you can hit consistently for multiple sets. Rather than trying to do 60 seconds of solid jumping, think about 15-25 seconds of work, quick reset then continue. If double unders are going to be really broken up, maybe choose to go with the dumbbell hop overs or singles for this workout.

For the sandbag ground to overhead, grab hold of the overhand or neutral handles, bend your knees and lift your chest up. Keep the heels down. With your back flat and belly tight, stand up with the sandbag by driving through the heels and lifting the chest. Explode UP with the legs and hips. Shrug the shoulders. Pull the elbow high and outside. Then PUNCH the sandbag to lock out finishing with the biceps by the ear!

For the push up we want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width. Squeeze your butt, your thighs and your belly. No sagging hips or snaking.

Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight.

Definitely go from the knees or elevate your hands to maintain good position and get a decent amount of volume.

MAMA MODIFICATIONS

Double/Single Unders - To avoid the added pressure to the pelvic floor that DUs/SUs can create, sub: Taps, Row, Bike, Quick Step Ups, Sled Push, or even Calf Raises. If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or scaling the number of DUs/SUs down to a number that is realistic for your to practice proper positioning and pressure. Any leaking or heaviness in the pelvic floor is a sign that you need to adapt your approach or change the movement to less impact.

DB HANG 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.

PUSH UPS - If you notice coning/doming in the plank position or if you find yourself straining to breathe or bearing down forcefully with your breath, sub an elevated push up with hands on box, bench, wall, table, etc. You could even sub a modified bench press or seated shoulder press.

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 091819

SHIFT TIP 091819

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

5 Rounds

1 Minute Taps/Single Unders
1 Minute KB/DB Swings
1 Minute Push Ups
1 Min Rest

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

Score: Total Reps
Goal: 200 + Reps

For this workout you will rotate each minute through the stations.

The first minute of each round will be single unders or taps. Taps are almost like running in place - tapping one toe at a time on your KB or DB! You may also choose to do a super low step up!

For the KB/DB Swings you will hold the weight in both hands at the hips. Heels are down, arms are straight, chest up and belly tight. You will hinge at the hips and reach the butt back. Make sure the heels are down. Allow the knees to bend slightly.

Pull the weight back between the legs. Stand up hard and fast. Then guide the weight to eye level with the arms still pretty straight.

Allow gravity to bring the weight back down, but don't allow it to pull you forward. Heels down and belly tight!

For the push ups you may do regular, knee, or elevated push ups. Make sure the hands are just outside shoulder width and that they are down by your chest. When you lower keep the belly tight to avoid sagging or snaking. The elbows should go back and in instead of flaring out. When pressing back up you will keep the belly tight.

The goal is to touch the chest to the ground at the bottom and come up to a full lock out at the top.

Choose a version that will allow you to get at least 10 reps each time.

MAMA MODIFICATIONS

Double/Single Unders - To avoid the added pressure to the pelvic floor that DUs/SUs can create, sub: Taps, Row, Bike, Quick Step Ups, Sled Push, or even Calf Raises. If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or scaling the number of DUs/SUs down to a number that is realistic for your to practice proper positioning and pressure. Any leaking or heaviness in the pelvic floor is a sign that you need to adapt your approach or change the movement to less impact.

DB HANG 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.

PUSH UPS - If you notice coning/doming in the plank position or if you find yourself straining to breathe or bearing down forcefully with your breath, sub an elevated push up with hands on box, bench, wall, table, etc. You could even sub a modified bench press or seated shoulder press.

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!

91919

TIP TTB OPTIONS 9-19

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

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

PROGRAM A*

PROGRAM A

WARM UP

Pull Up Warm Up
Full Body Simple Warm Up

WORKOUT

2 Rounds
24 Weighted Step Up & Overs
16 Toes to Bar
24 Burpee Box Jumps
16 Toes to Bar

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

RX+: 3 Rounds

Only allowed to do RX+ if you finish 2 Rounds Under 13 Min.

RX+ Option: Heavier DBs on Step
Up Overs

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

Score: Total Time
Goal: Under 16 minutes

Think about moving well on this one. If you set a sustainable pace and focus on continuous movement rather than short bouts of really fast movement, you will cruise right through.

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

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

Nothing to step on at all? Sub lunges!

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

Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight, think about pushing the bar out in front of you. Push your shoulders back behind the bar as you raise your toes up to touch bar between your hands.
For subs for the T2B you can use Knee-Ups, V-ups, Supine Toe Touches or regular sit-ups.

For the burpee box jumps, place your hands on the ground facing your box. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Then, using a two foot take off and a two foot landing, jump up onto your box.

Make sure when you jump and when you land that the knees do not cave in! We recommend stepping back down off the box.

You can also modify to step up or lunge after the burpee.

PROGRAM B

PROGRAM B

WARM UP

Pull Up Warm Up
Full Body Simple Warm Up

WORKOUT

2 Rounds
24 Back Rack Step Ups
16 Toes to Bar
24 Burpee Box Jumps
16 Toes to Bar

RX Men: 75#
RX Women: 55#

RX Plus Men: 3 Rounds / 95#+
RX Plus Women: 3 Rounds / 65#+

Only allowed to do 3 Rounds if you
finish 2 Rounds Under 13 Min.

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

Score: Total Time
Goal: Under 16 minutes

Think about moving well on this one. If you set a sustainable pace and focus on continuous movement rather than short bouts of really fast movement, you will cruise right through. Stay focused on keeping your belly tight in the step ups and toes to bar.

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.

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 24 you end up doing 12 per side.

Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight, think about pushing the bar out in front of you. Push your shoulders back behind the bar as you raise your toes up to touch bar between your hands.
For subs for the T2B you can use Knee-Ups, V-ups, Supine Toe Touches or regular sit-ups.

For the burpee box jumps, place your hands on the ground facing your box. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Then, using a two foot take off and a two foot landing, jump up onto your box.

Make sure when you jump and when you land that the knees do not cave in! We recommend stepping back down off the box rather than jumping.

You can modify to step up on the box or do a lunge.

PROGRAM C

PROGRAM C

WARM UP

Pull Up Warm Up
Full Body Simple Warm Up

WORKOUT

2 Rounds
12 Sandbag Step Overs Right Side
12 Sandbag Step Overs Left Side
16 Toes to Bar
24 Burpee Box Jumps
16 Toes to Bar

RX Men: Use the bag you've got.
RX Women: Use the bag you've got.

RX+: 3 Rounds
Only allowed to do RX+ if you finish 2 Rounds Under 12 Min.

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

Score: Total Time
Goal: Under 16 minutes

Think about moving well on this one. If you set a sustainable pace and focus on continuous movement rather than short bouts of really fast movement, you will cruise right through. Stay focused on keeping your belly tight in the step overs and toes to bar.

For the sandbag step overs, choose a box that is roughly 22-24in for men and 18-20in for women. First, clean the bag to your right shoulder. Make sure you are stable and the bag is secure on your shoulder. Plant your left hand on the box. Step your right foot on to the box. Keep your belly tight as you pick up your left foot and step it through to the other side of the box. Step your right foot to the floor, turn and repeat from the other side.

Modify by lowering the weight or box height. Possible subs are Sandbag Step Ups, Sandbag Step Up Over or try it with a dumbbell in one hand.

Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight, think about pushing the bar out in front of you. Push your shoulders back behind the bar as you raise your toes up to touch bar between your hands.
For subs for the T2B you can use Knee-Ups, V-ups, Supine Toe Touches or regular sit-ups.

For the burpee box jumps, place your hands on the ground facing your box. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Then, using a two foot take off and a two foot landing, jump up onto your box.

Make sure when you jump and when you land that the knees do not cave in! We recommend stepping back down off the box rather than jumping.

You can modify to step up on the box or do a lunge.

MAMA MODIFICATIONS

WEIGHTED/UNWEIGHTED 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

TOES TO BAR/SIT UPS - These movements can put A LOT of pressure on the core and pelvic floor. Please consider risk vs.reward when deciding if this movement is right for you. 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.

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

BOX JUMP - This is going to be all about managing the impact and pressure to your core and pelvic floor. 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.

SHIFT 091919

SHIFT TIP 091919

SHIFT WARM UP

Full Body Simple Warm Up

SHIFT WORKOUT

4 Rounds

12 Step Ups
8 Sit Ups
12 No Push Up Burpee
8 Sit Ups

No weight needed!

Score: Total Time
Goal: Under 12 Min - If you finish under 10 min - do a 5th round!

For this workout you will cycle through 4 times!

For the step ups in this workout we want you to choose a height that is challenging but that you feel comfortable stepping up and down. Make sure you place your whole foot on what you will be stepping on and drive out of the heel to stand. Don't allow the working knee to cave in. Alternate feet with each step up so you end up doing 6 per leg per set.

For the sit ups we would like to see you touch the ground behind your head at the bottom - come up and touch your toes at the top. If you are unable to do this you may choose to use a bit of assistance like a band to help you come all of the way up and lower under control.

If you are unable to do sit ups at this time you may choose to sub slam balls, or dead bugs!

For the no push up burpees you will place your hands on the ground. Jump or step your feet out - come to the top of a push up position. Jump or step the feet in and jump and clap.

You may also do these elevated!

MAMA MODIFICATIONS

WEIGHTED/UNWEIGHTED 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

TOES TO BAR/SIT UPS - These movements can put A LOT of pressure on the core and pelvic floor. Please consider risk vs.reward when deciding if this movement is right for you. 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.

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

BOX JUMP - This is going to be all about managing the impact and pressure to your core and pelvic floor. 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.

92019

TIP DB ALT DEADLIFT 9-20

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: OLY
POST: SUNS OUT GUNS OUT

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Couch Stretch, Spine Strengthening
Post: Hamstrings, SI Joint Release

PROGRAM A

PROGRAM A

WARM UP

Full Body Simple Warm Up
Squat Warm Up

Workout

120 Wall Balls
EMOM (Every Minute on the Minute)
6 Alternating Single Leg Deadlift*

RX Men: 40# DBs / 18-20# Wall Ball
RX Women: 25# DBs / 12-14# Wall Ball

RX Plus Men: 50#+ DBs / 150 WB
RX Plus Women: 35#+ DBs / 150 WB

*Start Deadlifts in the second minute (at the 1:00 mark)

Score: Total Time
Goal: Under 12 Min - No longer than 18 Min!

First minute is a freebie! You don't have to start doing the deadlifts on the minute until your second minute. Do not try to bank as many reps as you can in the first minute! Make sure you choose a load and variation of the deadlift that you can complete the 6 reps in under 20 seconds.

For the wall ball reps you will hold the ball at your chest with the elbows tucked in. Feet are under the shoulders with the heels down. Chest up and belly tight! Reach the butt back and down. Keep the heels down. Drive the knees out. Get the butt lower than the knees at the bottom. No plopping or rounding! Keep that chest up! Drive through the legs and use that power to help you throw the ball!

When you catch it. Catch first and then squat.

For the wall balls the ideal target height is roughly 9-10', but whatever you can make work is fine! If you have low ceilings or no ball you can sub lightweight thrusters. We prefer either a single heavy dumbbell (like the video) or 2 light dumbbells/bar.

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

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

Remember 6 reps = 3 on each leg.

You can always modify to holding each end of a single dumbbell or just switch to traditional deadlifts.

PROGRAM B*

PROGRAM B

WARM UP

Full Body Simple Warm Up
Squat Warm Up

Workout

For Time
120 Wall Balls
EMOM (Every Minute on the Minute)
4 Deadlifts*

RX Men: 165-185# / 18-20# Wall Ball
RX Women: 105-135# / 12-14# Wall Ball

RX Plus Men: 150 Wall Balls / 205-245#
RX Plus Women: 150 Wall Balls / 145-165#

*Excluding the first minute, start the deadlifts at the 1:00 mark!

Score 1: Deadlift load
Score 2: Total Time
Goal: 12 Min - No Longer than 18 Min

These deadlift weights are just a suggestion. If you know your 1RM, choose a load that is at least 60% of that. Try to pick a weight that you can go unbroken on the Deadlifts the whole way.

First minute is a freebie! You don't have to start doing the deadlifts on the minute until the start of the second minute. Do not try to bank as many wall ball reps as you can in the first minute! Make sure you choose a load and variation of the deadlift that you can complete the 4 reps in under 20 seconds.

For the wall ball reps you will hold the ball at your chest with the elbows tucked in. Feet are under the shoulders with the heels down. Chest up and belly tight! Reach the butt back and down. Keep the heels down. Drive the knees out. Get the butt lower than the knees at the bottom. No plopping or rounding! Keep that chest up! Drive through the legs and use that power to help you throw the ball!

When you catch it. Catch first and then squat.

For the wall balls the ideal target height is roughly 9-10', but whatever you can make work is fine! If you have low ceilings or no ball you can sub lightweight thrusters. We prefer either a single heavy dumbbell (like the video) or 2 light dumbbells/bar.

For the 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.

PROGRAM C

PROGRAM C

WARM UP

Full Body Simple Warm Up
Squat Warm Up

WORKOUT

120 Wall Balls
EMOM (Every Minute on the Minute)
4 Sandbag Over Shoulder

RX Men: The bag you've got / 18-20# Wall Ball
RX Women: The bag you've got / 12-14# Wall Ball

RX Plus Men: 6 SB Over the Shoulder / 150 WB
RX Plus Women: 6 SB Over Shoulder / 150 WB

Score: Time
Goal: 14 Min - No Longer than 18 Min

First minute is a freebie! You don't have to start doing the sandbag over the shoulders until the start of the second minute. Do not try to bank as many wall ball reps as you can in the first minute! Make sure you choose a load and variation of the over the shoulder that you can complete the 4 reps in under 20 seconds.

For the wall ball reps you will hold the ball at your chest with the elbows tucked in. Feet are under the shoulders with the heels down. Chest up and belly tight! Reach the butt back and down. Keep the heels down. Drive the knees out. Get the butt lower than the knees at the bottom. No plopping or rounding! Keep that chest up! Drive through the legs and use that power to help you throw the ball!

When you catch it. Catch first and then squat.

For the wall balls the ideal target height is roughly 9-10', but whatever you can make work is fine! If you have low ceilings or no ball you can sub lightweight thrusters. We prefer either a single heavy dumbbell (like the video) or 2 light dumbbells/bar.

For the 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!!!

MAMA MODIFICATIONS

WALL BALL - To focus on managing proper posture, breathing mechanics, core pressurization, and/or joint stability, sub: DB/WB Thruster, Lower Target Wall Ball Toss, Box/Target Supported Squat for Wall Ball

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!

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

SHIFT WARM UP

Simple SHIFT Warm Up
Squat Warm Up

SHIFT WORKOUT

10 Rounds

10 Goblet Squat
10 Deadlifts

Idea weight for Men: 30-55# Single KB/DB - or - pair of lighter dumbbells
Idea weight for Women: 12-30# Single KB/DB - or - pair of lighter dumbbells

Score: Total Time
Goal: Under 15 Min

For this workout you may choose to use the same weight for both movements or a different weight for each. You may even choose to do the squats unweighted if necessary.

For the goblet squat you will hold the weight at your chest if using a single kb/db. If you only have a pair of lighter dumbbells you will hold one in each hand at the shoulders.

Feet are shoulder width apart with the heels down. Lift the chest and tighten the belly. Reach the butt back and down as you drive the knees out. Keep the heels down and the belly tight/chest lifted.

Ideally you will get your butt lower than your knees at the bottom with the heels down, chest up, and knees out. If you tend to collapse or plop - OR if you have any pain in that low position the first step would be to lower or ditch the weight.

From there if you still need help you may choose to use something as a counter balance or squat to a higher target. If you choose either of these options just make sure that you still focus on heels down, knees out and chest up.

For the deadlifts you will either have a single weight between the feet or a lighter weight in each hand on the outside of the feet. Heels are down knees are bent slightly. Chest is up with belly tight and butt back. To stand dig the heels into the ground while liftign the chest. Squeeze the butt at the top.

Don't be sloppy with the lowering. Reach the butt back, bend the knees and keep the chest up and belly tight!

MAMA MODIFICATIONS

WALL BALL - To focus on managing proper posture, breathing mechanics, core pressurization, and/or joint stability, sub: DB/WB Thruster, Lower Target Wall Ball Toss, Box/Target Supported Squat for Wall Ball

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!

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

92119

TIP RENEGADE DEVIL PRESS 9-21

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: OLY
SWAP: SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Morning Coffee, Warm Up Flow
Post: Cool Down Flow, Hips

PROGRAM A*

PROGRAM A

WARM UP

Full Body Simple Warm Up
Shoulder Warm Up

WORKOUT

For Time
50 Renegade Devils
30 Lungesters

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

RX Plus Men/Women:
5 Burpees at the top of each minute

Score: Total Time
Goal: Under 20 minutes

A Renegade Devil is a Renegade Row into a Devil Press. 1 rep = Push Up + Row Left + Row Right + Double Dumbbell Snatch.

The renegade devil is a renegade row into a devil press. So 1 rep = Push Up + Row Right + Row Left + Double Dumbbell Snatch. Set up in a plank position with hands on dumbbells about shoulder width apart. Keep a tight body position in the push up by squeezing your butt, quads, and abs. Go to your knees if you need to. Chest and thighs touch the ground at the bottom, fully extend your arms at the top.

Then, hold the plank position and pull your right elbow up and back until the DB touches your ribcage. Plant the right DB down and repeat the row with the left arm. Try to avoid twisting too much. Keep your hips in line with your knees and shoulders. Lower the knees to the floor if you need to.

Step your feet up outside and slightly behind the dumbbells. Keep your belly tight and back flat as you lower your hips and raise your chest. Hike the dumbbells high in between your legs like a football then stand up hard and fast. Use the power from your legs and hips to guide the DBs overhead until arms fully extend overhead. Control the descent and keep the back flat as you set up for the next rep!

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

PROGRAM B*

PROGRAM B

WARM UP

Full Body Simple Warm Up
Shoulder Warm Up

WORKOUT

10 Rounds
5 Push Ups
5 Bent Over Rows
5 Power Snatches
Then immediately into
30 Lungesters

RX Men: 75#
RX Women: 55#

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

RX+ Option: 5 Burpees at the top
of each minute

Score: Total Time
Goal: Under 20 minutes

Keep your body tight in those push ups. Go to knees or elevate hands if you need to!

For bent rows, deadlift the bar to just below the knee. Without moving your torso, pull the elbows back and bring the bar to just below the chest. Keep the belly tight. Lower the bar with control until arms are straight. No kipping or pulling your CHEST down!

For the power snatch the bar will start on the ground. Heels are roughly shoulder hip width apart. Grip is wide and arms are long and straight. Hinge forward at the hip and bend the knees slightly. Chest up and higher than hips. Back flat.

Drive through the heels and lift the chest. Keep the arms straight as you stand. Pull the bar into the body. Rotate the torso upright once past the knees Stand up hard and fast. SHRUG the shoulders. Keep the bar close! Pull the elbows high and outside as the bar travels up the body. Rotate the bar and press out overhead FAST! At the same time pull yourself under slightly by reaching the butt back and bending the knees. Keep the heels down, chest up, belly tight, and knees out! Think PUNCH to lock out! Belly tight. Butt squeezed! Bar over the middle of the body. Stand fully to complete the rep.

Barbell Lungesters start with the bar on the shoulders with the elbows in front. You may perform the lunges stepping forward or backward. 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.
THEN
Step feet shoulder width apart. Heels down. Barbell on shoulders, 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, pull your chin back and press the bar overhead until arms are locked out.

PROGRAM C

PROGRAM C

WARM UP

Full Body Simple Warm Up
Shoulder Warm Up

WORKOUT

For Time
50 Sandbag Burpee
40 Sandbag Bent Over
Slam
30 Sandbag Lungesters

RX Plus Men/Women:
5 Burpees at the top of each minute

Score: Total Time
Goal: Under 20 minutes

TEAM VERSION

TEAM VERSION

WARM UP

Full Body Simple Warm Up
Running Warm Up

WORKOUT

IN TEAMS OF 2 COMPLETE

2 ROUNDS
50 Renegade Devils
30 Lungesters

*Every time you want to switch you must BOTH do 4 burpees

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

Can also use the barbell or sandbag options from B or C.

Score: Total Time
Goal: Under 30 minutes

A Renegade Devil is a Renegade Row into a Devil Press. 1 rep = Push Up + Row Left + Row Right + Double Dumbbell Snatch.Remember only one person works at a time, unless you are both doing burpees during the switch. Have fun with this one!

For the Renegade Devil, set up in a plank position with hands on dumbbells about shoulder width apart. Keep a tight body position in the push up by squeezing your butt, quads, and abs. Go to your knees if you need to. Chest and thighs touch the ground at the bottom, fully extend your arms at the top.

Then, hold the plank position and pull your right elbow up and back until the DB touches your ribcage. Plant the right DB down and repeat the row with the left arm. Try to avoid twisting too much. Keep your hips in line with your knees and shoulders. Lower the knees to the floor if you need to.

Step your feet up outside and slightly behind the dumbbells. Keep your belly tight and back flat as you lower your hips and raise your chest. Hike the dumbbells high in between your legs like a football then stand up hard and fast. Use the power from your legs and hips to guide the DBs overhead until arms fully extend overhead. Control the descent and keep the back flat as you set up for the next rep!

Dumbbell Lungesters begin with the DBs 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.
THEN
Step feet shoulder width apart. Heels down. DBs still at the shoulders with the elbows high. Reach the butt back and down. Keep the heels down and 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 DBs off of the shoulders. Keep the belly tight and press the DBs straight up to lock out - finishing with the biceps by the ears

MAMA MODIFICATIONS

RENEGADE DEVIL - 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 and sub a shoulder tap instead of row. You could skip step back to a table top or low bear and skip the row. 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!

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