10719

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

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Warm Up Flow | Posterior Chain Release
Post: Hamstrings | Lower Back Release

PROGRAM A*

PROGRAM A

WARM UP

Running Warm Up
Box Jump Warm Up

WORKOUT

5 Rounds
Run 200 Meters
10 Double Dumbbell Snatch
8 Burpee Box Jumps
Rest 1 Min

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

RX + Men/Women: 15 Double Dumbbell Snatch, 10 Burpee Box Jumps

Score: Each round it's own time
Goal: Under 4:00 Per Round (Not Including Rest)

The run distance should take you roughly 45 seconds to 1:15 depending on your running ability.

If you are unable to run for space or weather reasons you may sub 1 min of double or single unders (probably don't do this if you did all of the doubles yesterday) OR 1 Min Mountain climbers!

The double dumbbell snatch is just that. You will have a dumbbell in each hand between the feet. Keep the chest up and weight in the heels. Bend the knees slightly and hinge at the hips. Arms are long and straight. Stand with the dumbbells by driving the heels into the ground and lifting the chest. Keep the back flat. Once past the knees you will almost jump. Shrug the shoulders and allow the momentum to bring the dumbbells up as you guide them in a partial swing, but not allowing them to get too far away motion. Finish with a press to lockout with the biceps by the ears and the belly tight.

When lowering the dumbbells DO NOT GET SLOPPY! Keep the heels down and keep the back flat. Lower under control back to the ground.

Only one head of each dumbbell must touch the ground at the bottom of every rep.

For the burpee box jumps you will face your box and perform a burpee. You will place your hands on the ground, jump or step the feet back, get the chest and thighs to the ground, jump or step the feet back in and then jump from both feet onto your box.

We would love to see you actually jump if possible so if you need to lower the height - DO THAT!

If you are unable to jump for some reason, or aren't ready to yet - you may do a step up. Make sure to alternate feet with each rep.

If you don't have something sturdy to jump on, find something to jump OVER!

PROGRAM B

PROGRAM B

WARM UP

Running Warm Up
Box Jump Warm Up

WORKOUT

5 Rounds
Run 200 Meters
10 Power Snatch
8 Burpee Box Jumps
Rest 1 Min

RX Men: 75#
RX Women: 55#

RX + Men/Women: 15 Power Snatch, 10 Burpee Box Jumps

Score: Each round it's own time
Goal: Under 4:00 Per Round (Not Including Rest)

The run distance for the workout should take you roughly 45 Seconds to 1:15 based on how good of a runner you are.

If you are unable to run for space or weather reasons, you may sub 1 min of mtn climbers or jump ropes! (Skip the jump rope if you did them yesterday).

The power snatch will start on the ground with a wide (overhead squat) grip. You will have your heels down, the bar close to the body and the chest up. Hinge at the hip and bend the knee - but don't get too squatty. Keep the chest over the bar.

To lift the bar you will drive the heels down and lift the chest. Keep the bar close to the body. Once past the knees you will pick up speed and jump straight UP with the bar. Do not allow the bar to swing OUT. Shrug the shoulders and allow the bar to start to travel UP the body (instead of away) by bringing the elbows high and outside (like a scarecrow). As the bar goes up you will pull yourself down and underneath it into a partial overhead squat. Press to lockout in this position. Heels down, knees out, chest up, armpits forward, arms locked, with the bar over the middle of the body. Stand to finish.

If you did the bent over row version of Monday's workout and want to sub hang power snatches today because you are sore - go for it!

For the burpee box jumps you will face your box and perform a burpee. You will place your hands on the ground, jump or step the feet back, get the chest and thighs to the ground, jump or step the feet back in and then jump from both feet onto your box.

We would love to see you actually jump if possible so if you need to lower the height - DO THAT!

If you are unable to jump for some reason, or aren't ready to yet - you may do a step up. Make sure to alternate feet with each rep.

If you don't have something sturdy to jump on, find something to jump OVER!

PROGRAM C

PROGRAM C

WARM UP

Running Warm Up
Box Jump Warm Up

WORKOUT

5 Rounds
Row 250 Meters
OR
Bike 17 Cal Men / 12 Cal Women
10 Double Dumbbell Snatch
8 Burpee Box Jumps
Rest 1 Min

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

RX + Men/Women: 15 Double Dumbbell Snatch, 10 Burpee Box Jumps

Score: Each round it's own time

Goal: Under 4:00 Per Round (Not Including Rest)The row or bike distance should take you between 45 seconds and 1:15 depending on your level of fitness/ability on that particular machine.

The double dumbbell snatch is just that. You will have a dumbbell in each hand between the feet. Keep the chest up and weight in the heels. Bend the knees slightly and hinge at the hips. Arms are long and straight. Stand with the dumbbells by driving the heels into the ground and lifting the chest. Keep the back flat. Once past the knees you will almost jump. Shrug the shoulders and allow the momentum to bring the dumbbells up as you guide them in a partial swing, but not allowing them to get too far away motion. Finish with a press to lockout with the biceps by the ears and the belly tight.

When lowering the dumbbells DO NOT GET SLOPPY! Keep the heels down and keep the back flat. Lower under control back to the ground.

Only one head of each dumbbell must touch the ground at the bottom of every rep.

For the burpee box jumps you will face your box and perform a burpee. You will place your hands on the ground, jump or step the feet back, get the chest and thighs to the ground, jump or step the feet back in and then jump from both feet onto your box.

We would love to see you actually jump if possible so if you need to lower the height - DO THAT!

If you are unable to jump for some reason, or aren't ready to yet - you may do a step up. Make sure to alternate feet with each rep.

If you don't have something sturdy to jump on, find something to jump OVER!

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.

DB SNATCH - You can always choose a lighter weight or go from the hang position. If you're not comfortable going over head right now or find that you are coning during the movement you might want to try KB Swings.

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/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.

BURPEE BOX JUMP OVER - Use the subs above for ideas on how to modify BUT if the movement is too complicated feel free to separate it into two different pieces like Elevated Push Ups and Step Ups or sub something else that serves your Pregnancy or Postpartum Goals! 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 100719

SHIFT TIP 100719

SHIFT WARM UP

Simple SHIFT Warm Up

SHIFT WORKOUT

5 Rounds
1 Min Jog, Bike, Row, Taps, Low Step Ups
12 KB/DB Swings
6 Burpees

Idea weight for Men: 30-55# Single KB/DB
Idea weight for Women: 12-30# single KB/DB

Score: Total Time
Goal: Under 13 Min

For this workout you will do the 1 min + 12 swings + 6 burpees 5 total times.

For the 1 min portion you can pick what works for you/what you have available. Some options are run/jog (walk if needed), bike, row, low step ups, taps or even single unders.

The idea for that one minute is to move for the entire minute at a slightly uncomfortable but sustainable pace.

For the swings you will hold either a single KB or DB in both hands at the waist. Your feet should be roughly shoulder width apart with the heels down. Reach the butt back and bend the knees slightly. Keep the chest up as you pull the weight back between your legs. Stand up hard and fast. Keep the belly tight and guide the weight to about eye level. Allow gravity to bring it back down but keep the chest up, belly tight, and heels down!

For the burpees you can choose regular burpees, step in and out burpees, knee push up burpees, no push up burpees, or even elevated burpees.

Make sure that your hands aren't out too wide for the push up portion and make sure that we are avoiding major worming or snaking! Keep the belly tight and hands next to rib cage for the push ups!

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.

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 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

10819

TIP SB PUSH PRESS 10-8

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

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

PROGRAM A

PROGRAM A

WARM UP

Dumbbell Clean Warm Up
Dumbbell Shoulder Warm Up

Workout

Part 1:
2 Rounds
16 DB Hang Power Clean
16 DB Push Press
16 DB Alternating Front Rack Lunges

After 2 Rounds Complete: Rest 2 Min before Part 2

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

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

Part 1 Score: Total Time
Goal: Under 5 Min

Part 2:
3 Rounds:
12 DB Hang Power Cleans
12 DB Push Press
12 DB Alternating Front Rack Lunges

After 3 Rounds Complete: Rest 2 Min before Part 3

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

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

Part 2 Score: Total Time
Goal: Under 5 Min

The total reps for each of these 3 parts is very close.

Part 1 you have 96 total reps
Part 2, you have 108 total reps
Part 3, you have 96 total reps

What will change is the transition times and when you break. Make sure you set a pace in the first part that won't obliterate you so you can still go sub 5 in part 3!

Part 3:
4 Rounds
8 DB Hang Power Clean
8 DB Push Press
8 DB Alternating Front Rack Lunges

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

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

Part 3 Score: Total Time
Goal: Under 5 Min

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

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.

For these lunges, make sure the dumbbells are resting on the shoulders with the elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge.

So in part 1 for the set of 16, you end up doing 8 on each side.
In part 2 for the set of 12, you end up doing 6 on each side.
In part 3 for the set of 8, you end up doing 4 on each side.

PROGRAM B*

PROGRAM B

WARM UP

Barbell Clean Warm Up
Overhead Warm Up

Workout

Part 1:
2 Rounds
16 Hang Power Clean
16 Push Press
16 Alternating Front Rack Lunges

After 2 Rounds Complete: Rest 2 Min before Part 2

RX Men: 95#
RX Women: 65#

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

Part 1 Score: Total Time
Goal: Under 5 Min

Part 2:
3 Rounds
12 Hang Power Cleans
12 Push Press
12 Alternating Front Rack Lunges

After 3 Rounds Complete: Rest 2 Min before Part 3

RX Men: 95#
RX Women: 65#

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

Part 2 Score: Total Time
Goal: Under 5 Min

The total reps for each of these 3 parts is very close.

Part 1 you have 96 total reps
Part 2, you have 108 total reps
Part 3, you have 96 total reps

What will change is the transition times and when you break. Make sure you set a pace in the first part that won't obliterate you so you can still go sub 5 in part 3!

Part 3:
4 Rounds
8 Hang Power Clean
8 Push Press
8 Alternating Front Rack Lunges

RX Men: 95#
RX Women: 65#

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

Part 3 Score: Total Time
Goal: Under 5 Min

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

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.

For these lunges, 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! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge.

So in part 1 for the set of 16, you end up doing 8 on each side.
In part 2 for the set of 12, you end up doing 6 on each side.
In part 3 for the set of 8, you end up doing 4 on each side.

PROGRAM C

PROGRAM C

WARM UP

Dumbbell Clean Warm Up
Dumbbell Shoulder Warm Up

Workout

Part 1:
2 Rounds
16 Sandbag Hang Power Clean
16 Sandbag Push Press
16 Sandbag Alternating Front Rack Lunges

After 2 Rounds Complete: Rest 2 Min before Part 2

Ideal weights for sandbags:
Men: 50-70#
Women: 25-45#

Part 1 Score: Total Time
Goal: Under 5 Min

Part 2:
3 Rounds
12 Hang Power Cleans
12 Push Press
12 Alternating Front Rack Lunges

After 3 Rounds Complete: Rest 2 Min before Part 3

Ideal weights for sandbags:
Men: 50-70#
Women: 25-45#

Part 2 Score: Total Time
Goal: Under 5 Min

The total reps for each of these 3 parts is very close.

Part 1 you have 96 total reps
Part 2, you have 108 total reps
Part 3, you have 96 total reps

What will change is the transition times and when you break. Make sure you set a pace in the first part that won't obliterate you so you can still go sub 5 in part 3!

Part 3:
4 Rounds
8 Hang Power Clean
8 Push Press
8 Alternating Front Rack Lunges

Ideal weights for sandbags:
Men: 50-70#
Women: 25-45#

Part 3 Score: Total Time
Goal: Under 5 Min

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

For the push press you will have your sandbag on the biceps with the elbows high. Feet are between hip and shoulder width apart. Chest up. Belly tight. Dip keeping the heels down and allowing the knees to come forward. Reach the hips back slightly but keep the chest lifted.

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

For these lunges, make sure the sandbag is resting on the biceps with the elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge.

So in part 1 for the set of 16, you end up doing 8 on each side.
In part 2 for the set of 12, you end up doing 6 on each side.
In part 3 for the set of 8, you end up doing 4 on each side.

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.

PRESS/PUSH 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.

FRONT RACK/REVERSE LUNGES - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller step/less range of motion, or step up or forward instead of step back in the lunge lunge. You can hold the weight in the front rack or by your side like a farmer carry. You can also try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Feel free to sub a squat or goblet squat, Good mornings, or Glute Bridges for the lunges.

SHIFT 100819

SHIFT TIP 100819

SHIFT WARM UP

Full Body Shift Warm Up

SHIFT WORKOUT

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

8 Hang Power Cleans
8 Press
8 Unweighted Lunges (Alternating) or Step Ups

Idea weight for Men: Single 30-50# DB/KB -or- pair of lighter dumbbells
Idea weight for Women: Single 12-30# DB/KB -or- pair of lighter dumbbells

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

For this workout you will repeat the 8+8+8 as many times as you can in 12 min.

For the hang power cleans you can either hold a single weight in both hands or a lighter dumbbell in each hand. You will start standing with the weight at the waist. Heels are down, chest is up, arms are straight. You will dip slightly by bending the knees and reaching the butt back slightly. Stand up hard and fast, shrug, and then guide the weight up to the shoulders. Try to use the power from your legs and the shrug more than just making it a bicep curl.

For the press you will hold the weight at the shoulders/chest. Keep the chest up and the belly tight. Squeeze the cheeks. Press the weight straight up to lock out with the biceps by the ears at the top.

For the lunge option you may choose reverse stepping, forward stepping or walking lunges. Make sure you take a long enough step that your front heel stays down when your back knee touches. Drive through the heel to stand fully for each rep. You will alternate feet with each step so for each set of 8 you end up doing 4 per leg.

If lunges give you issues for past injury reasons or anything like that you may sub alternating step ups!

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.

PRESS/PUSH 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.

FRONT RACK/REVERSE LUNGES - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller step/less range of motion, or step up or forward instead of step back in the lunge lunge. You can hold the weight in the front rack or by your side like a farmer carry. You can also try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Feel free to sub a squat or goblet squat, Good mornings, or Glute Bridges for the lunges.

10919

TIP BW HSPU SCALING 9-30

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

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Warm Up Flow | Thoracic Spine Release
Post: Hip Flexors/Psoas | Chest Opener

PROGRAM A

PROGRAM A

WARM UP

Pull Up Warm Up
Squat Warm Up

WORKOUT

20 Min AMRAP
(As Many Rounds and Reps as Possible in 20 Min)

30 Mountain Climbers / 30 Double Unders
5 Pull Ups
10 Push Ups
15 Squats

No weight needed!
No RX+ - Just DO MORE ROUNDS.

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

This workout was designed with the mountain climbers in mind - but giving those of you who want to practice your double unders to put them in here.

Shoot for a round every 2 minutes!

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 pull ups you may do strict, 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 of the way at the bottom and either get the chin over or pull the chest all of the way up at the top!

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.

For the air squats - set up with feet shoulder width apart. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep.

PROGRAM C

PROGRAM C

WARM UP

Pull Up Warm Up
Squat Warm Up

WORKOUT

"Glory Days Version!"

20 Min AMRAP
(As Many Rounds and Reps as Possible in 20 Min)

30 Mountain Climbers / 30 Double Unders
2 Muscle Ups
7 Handstand Push Ups
15 Squats

No weight needed!
No RX+ - Just DO MORE ROUNDS.

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

This workout was designed with the mountain climbers in mind - but giving those of you who want to practice your double unders to put them in here.

Shoot for a round every 2 minutes!

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.

A muscle up is a combination of a big pull up, a transition, and a dip. Make sure you are proficient with pull ups and dips before attempting a muscle up in a workout. You may modify with jumping, banded, foot assisted etc. versions to practice the transition from the pull up into the dip.

For the handstand push up, plant your hands 8-12" from the wall and kick up so you are facing out. Keep your butt, belly and quads TIGHT.

Bend your elbows to lower the top of your head to touch the floor or mat with CONTROL. It should touch closer to the wall than your hands. You may kip back up to extension or keep it strict. Just don't crash into the floor, so break them into small sets.

For the air squats - set up with feet shoulder width apart. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep.

MAMA MODIFICATIONS

MOUNTAIN CLIMBERS - Elevated Mountain Climbers with Wide Knees. Ball slams, Farmer carry march, Quick Step Ups, Standing cross body wallball throws, BIRTHFIT Bear Crawl, BIRTHFIT Functional Progression 3 (Use the BIRTHFIT Youtube library for demos of these movements!).

PULL UPS - For managing the pressure of the core and pelvic floor during Early Pregnancy or later on in the Rebuilding stages of PP sub: strict pull ups or banded pull ups. To avoid any coning in the belly during 2nd/3rd Trimester or Rehab stage of PP, while hanging from the bar sub: Ring Rows, Bent Over Rows, Banded Lat Pull Downs, BIRTHFIT Banded Woodchop, Banded Lat Pull Downs, DB/KB Front Raises. Kipping Pull Ups should only be added back into the later stages of Rebuilding in PP once the rehab is complete and athlete shows proficiency in strict movements.

PUSH UPS - If you notice coning/doming in the plank position or if you find yourself straining to breathe or bearing down forcefully with your breath, sub an elevated push up with hands on box, bench, wall, table, etc. For today's shift program you could also sub the Push Up + Tap for a seated DB Press and focus on posture and breath.

SHIFT 100919

SHIFT TIP 100919

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

8 Rounds

20 Mountain Climbers or Single Unders
5 Ring Rows or Upright Rows
7 Push Ups
9 Squats

No weight needed today (unless doing upright rows)

Score: Total Time
Goal Under 16 Min

For this workout you have a few choices. PIck what works for you and your equipment!

For the first part you will choose between mountain climbers or single unders.

A mountain climber starts at the top of the push up position. Work to keep the hands under the shoulders and the butt in line with the shoulders. You will bring one knee up to the chest / shoulder - then the other. EACH TIME A KNEE COMES UP = 1 REP. So for each set of 20 you bring each knee up 10 times.

You can also do these elevated!

For the ring rows you may use rings, trx bands (or something similar) or even stretchy bands in like a pull down fashion. Remember for the rows that the more parallel your body is to the ground the more difficult these are.

Upright rows can be done with a single weight held at the waist. Pull the shoulders back and pull the weight up the body with the elbows out (like you're zipping up your jacket). Lower back to the waist.

For the push ups you may choose regular push ups, knee push ups, or elevated push ups. Again hands should be just outside of and under the shoulders. Keep the torso in a solid position and avoid worming or snaking. Avoid the elbows flaring out. Come all of the way down to touch the chest at the bottom and lock all of the way out at the top.

The squats are unweighted. Feet are under the shoulders and the heels are down. Reach the butt back and down. Keep the heels down, belly tight, and chest lifted. Drive the knees out. Ideally your butt will be lower than your knees at the bottom with the heels still down, knees out, and chest up.

If you have pain or tend to collapse in the bottom you may choose to use a counter balance like holding onto a rail etc - or you can try squatting to a higher target. Still focus on heels down, knees out, belly tight.

MAMA MODIFICATIONS

MOUNTAIN CLIMBERS - Elevated Mountain Climbers with Wide Knees. Ball slams, Farmer carry march, Quick Step Ups, Standing cross body wallball throws, BIRTHFIT Bear Crawl, BIRTHFIT Functional Progression 3 (Use the BIRTHFIT Youtube library for demos of these movements!).

PULL UPS - For managing the pressure of the core and pelvic floor during Early Pregnancy or later on in the Rebuilding stages of PP sub: strict pull ups or banded pull ups. To avoid any coning in the belly during 2nd/3rd Trimester or Rehab stage of PP, while hanging from the bar sub: Ring Rows, Bent Over Rows, Banded Lat Pull Downs, BIRTHFIT Banded Woodchop, Banded Lat Pull Downs, DB/KB Front Raises. Kipping Pull Ups should only be added back into the later stages of Rebuilding in PP once the rehab is complete and athlete shows proficiency in strict movements.

PUSH UPS - If you notice coning/doming in the plank position or if you find yourself straining to breathe or bearing down forcefully with your breath, sub an elevated push up with hands on box, bench, wall, table, etc. For today's shift program you could also sub the Push Up + Tap for a seated DB Press and focus on posture and breath.

101019

TIP JUMP OVER 10-10

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

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Airplane Stretch | Couch Stretch
Post: Quads/IT Band | Lower Back Release

PROGRAM A*

PROGRAM A

WARM UP

Full Body Simple Warm Up
Box Jump Warm Up

WORKOUT

16 Devil Press
16 Jump Overs
14 Devil Press
14 Jump Overs
12 Devil Press
12 Jump Overs....

Decrease by 2 reps each time until...
2 Devil Press
2 Jump Overs

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

RX+ - Do this as an 18 Min AMRAP and when you get to 2-2 - start to go back up.

Score: Total Time
Goal: Under 18 Min

***Note on RX+ Option - only choose this option if you are able to do this workout under 18 min with 40# or 25# DBs. The way this works is instead of ending the workout when you finish - you start going back up until the clock hits 18 min. This means - if you don't finish under 18 min - you just end with the 2-2 and enter your score. If you DO finish under 18 min and go back up - your score will be 18 min and then put in comments how many more reps you got after the 2-2.

Do NOT go past 18 min for RX+. Only scores over 18 min should be those finishing the workout the way it is written.

These Devil Presses can really getcha if you aren't focused on breathing throughout and setting up in a good position before you pull the dumbbells from the floor. So make sure you set yourself for success by setting a pace that allows you to focus on those things.

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

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

Since there is no program B today, if you don't have dumbbells, try plate burpees instead of the devil presses. It is just a burpee with a 15-45lb plate in your hands, bring it all the way overhead at the top.

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

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

PROGRAM C

PROGRAM C

WARM UP

Full Body Simple Warm Up
Box Jump Warm Up

WORKOUT

16 Sandbag Burpee
16 Jump Overs
14 Sandbag Burpee
14 Jump Overs
12 Sandbag Burpee
12 Jump Overs....

Decrease by 2 reps each time until...
2 Sandbag Burpee
2 Jump Overs

Ideal Sandbag Weights:
Men: 50-70#
Women: 25-45#

RX+ - Do this as an 18 Min AMRAP and when you get to 2-2 - start to go back up.

Score: Total Time
Goal: Under 18 Min

***Note on RX+ Option - The way this works is instead of ending the workout when you finish - you start going back up until the clock hits 18 min. This means - if you don't finish under 18 min - you just end with the 2-2 and enter your score. If you DO finish under 18 min and go back up - your score will be 18 min and then put in comments how many more reps you got after the 2-2.

Do NOT go past 18 min for RX+. Only scores over 18 min should be those finishing the workout the way it is written.

These Sandbag Burpees can really getcha if you aren't focused on breathing throughout and setting up in a good position before you pull the bag from the floor. So make sure you set yourself for success by setting a pace that allows you to focus on those things.

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

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

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

MAMA MODIFICATIONS

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!

JUMP OVERS - To avoid the added pressure to the pelvic floor that the impact from jumping and hopping can create, sub: Taps, Quick Step Ups, Skip Overs, Lateral Hop Overs, Lateral Skip Overs, Row, Bike, Farmer Carry, Sled Push/Drag.

BURPEE STEP UP - Some good options to modify these would be: No push up burpees,Step back/forward burpee, or stepping up on to a lower height. If you are managing diastasis in pregnancy or early postpartum and notice and coning in the plank position of the burpee feel free to sub an Elevated Burpee (hands on box, step or hop feet back, modified/elevated push up, step/hop feet forward). Or you can try stepping back to a Table Top or High Bear Position without the push up. You could event do an elevated push up + air squat + step up.

SHIFT 101019

SHIFT TIP 101019

SHIFT WARM UP

Full Body Simple Warm Up

SHIFT WORKOUT

10 Min AMRAP
Burpee Step Ups

That's it!
You guys will crush this!

Score: Total Reps completed in 10 min
Goal: 50+

OH man - in SHIFT we don't often do a lot of reps of a single movement to allow you to keep moving. This one is going to get mental. Find a pace and move for 10 min!!

For this movement you will face whatever you plan to step up on. Choose something where the height is challenging but that you can comfortably step up AND down from.

You will perform any of the following types of burpees:

Regular
Step in and Out
Knee Push Ups
No Push Ups
Elevated

Challenge yourself but keep the goal of 50 reps in mind.

For the step up make sure you place your whole foot on the step. Drive out of your heel to stand and work on not letting that working knee cave in.

Try to remember to alternate which foot you are using to step up each time or every few reps etc!

Good luck!

MAMA MODIFICATIONS

BURPEE STEP UP - Some good options to modify these would be: No push up burpees,Step back/forward burpee, or stepping up on to a lower height. If you are managing diastasis in pregnancy or early postpartum and notice and coning in the plank position of the burpee feel free to sub an Elevated Burpee (hands on box, step or hop feet back, modified/elevated push up, step/hop feet forward). Or you can try stepping back to a Table Top or High Bear Position without the push up. You could event do an elevated push up + air squat + step up.

101119

TIP BB HSC 10-11

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

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Warm Up Flow | Couch Stretch
Post: Hip Flexor/Psoas | Cool Down Flow

PROGRAM A

PROGRAM A

WARM UP

Full Body Simple Warm Up
Squat Warm Up

Workout

30 DB Thrusters
40 Weighted Sit Ups
30 DB Hang Squat Cleans
40 Toes to Bar / V-Ups
30 DB Squats
20 Shoot Throughs

RX Men: 40# DBs, 20# ish weighted sit up
RX Women: 25# DBs, 13-15#ish weighted sit up

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

Score: Total Time
Goal: Under 16 Min

Make sure you check out the workout demo on IG or members-only. Go to Learn>Movement Library on members-only for detailed instruction of these movements.

Choose a load that you can complete at least 15 reps of each movement if that's all you had to do. Break up the DB movements into smaller sets of 7-10 reps, even smaller for the bodyweight stuff. No section should take longer than 3 minutes.Thrusters start with DBs on the shoulders, elbows high. Feet under shoulders, heels down. You will reach the butt back and down and get to the bottom of the squat. Stand up hard and fast. Press the DBs straight up to lock out - biceps by the ears.

For the sit ups, touch the DB to the floor overhead at the bottom and press it overhead at the top. Keep your feet on the floor.

Switch to regular sit ups if you need to.

Start standing tall for the hang squat clean holding the DBs by your sides with straight arms. Reach the hips back slightly and bend the knees.

Stand up hard and fast! Pull the DBs up the body with the elbows high and back and pull YOURSELF DOWN at the same time. You will rotate the elbows around FAST to allow the DBs to land on the shoulders in the bottom of the squat.

Drive through the heels and drive knees out to stand. Lead with chest and elbows, stand fully to complete each rep.

Toes to bar starts 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.

Modify to Knee-Ups, V-ups, Supine Toe Touches or regular sit-ups.

Same squat mechanics apply on the DB squats as with the thrusters, just keep the DBs on your shoulders the whole time.

For the shoot throughs you will need 2 objects that can support your bodyweight between that are the same height (boxes, parallettes, chairs etc). Try around 20" to start and go up or down as needed.

Start with hands on the objects in a plank position. To shoot through keep your arms straight and jump the knees to the chest. Swing your body forward and then kick the legs straight out in front of you. Raise the hips so that the body is in a straight line. Jump your feet back through to your starting position.

See toe to bar mods above if these aren't happening

PROGRAM B*

PROGRAM B

WARM UP

Full Body Simple Warm Up
Overhead Warm Up
Squat Warm Up

Workout

30 Thrusters
40 Weighted Sit Ups
30 Hang Squat Cleans
40 Toes to Bar / V-Ups
30 Back Squats
20 Shoot Throughs

RX Men: 75# Bar, 20# ish weighted sit up
RX Women: 55#, 13-15#ish weighted sit up

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

Score: Total Time
Goal: Under 16 Min

Make sure you check out the workout demo on IG or members-only. Go to Learn>Movement Library on members-only for detailed instruction of these movements.

Choose a load that you can complete at least 15 reps of each movement if that's all you had to do. Break up the Barbell movements into smaller sets of 7-10 reps, even smaller for the bodyweight stuff. No section should take longer than 3 minutes.

Thrusters start with bar on the shoulders, elbows high. Feet under shoulders, heels down. You will reach the butt back and down and get to the bottom of the squat. Stand up hard and fast. Press the bar straight up to lock out - biceps by the ears.

For the sit ups, touch the plate/DB to the floor overhead at the bottom and press it overhead at the top. Keep your feet on the floor.

Switch to regular sit ups if needed.

Start standing tall for the hang squat clean holding the bar near your hips with straight arms. Reach the hips back slightly and bend the knees.

Stand up hard and fast! Pull the bar up the body with the elbows high and back and pull YOURSELF DOWN at the same time. You will rotate the elbows around FAST to allow the bar to land on the shoulders in the bottom of the squat.

Drive through the heels and drive knees out to stand. Lead with chest and elbows, stand fully to complete each rep.

Toes to bar start 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.

Modify to Knee-Ups, V-ups, Supine Toe Touches or regular sit-ups.

Same squat mechanics apply on the back squats as with the thrusters, except the bar is on your shoulders behind your head, so no high elbows.

For the shoot throughs you will need 2 objects that can support your bodyweight between that are the same height (boxes, parallettes, chairs etc). Try around 20" to start and go up or down as needed.

Place hands on the objects in a plank position. To shoot through keep your arms straight and jump the knees to the chest. Swing your body forward and then kick the legs straight out in front of you. Raise the hips so that the body is in a straight line. Jump your feet back through to your starting position.

See toe to bar mods above if needed.

PROGRAM C

PROGRAM C

WARM UP

Full Body Simple Warm Up
Squat Warm Up

Workout

30 Sandbag Thrusters
30 Sandbag Sit Ups
30 Sandbag Hang Squat Cleans
30 Sandbag Supine Toe Taps
30 Sandbag Back Squats
10 Sandbag Get Ups Right
10 Sandbag Get Ups Left

Ideal weights for Sandbags:
Men: 50-70#
Women: 25-45#

Score: Total Time
Goal: Under 16 Min

Make sure you check out the workout demo on IG or members-only. Go to Learn>Movement Library on members-only for detailed instruction of these movements.

Break up the movements into smaller sets of 7-10 reps (smaller for the Get Ups). No section should take longer than 3 minutes.

For the thrusters the bag will be on the biceps with the elbows high OR you can have the bag on one shoulder and do side-to-side.

Feet under shoulders, heels down. Reach the butt back and down and squat until your butt is below your knees. Stand hard and fast to pop the bag off of the body. Move the face out of the way and press the bag straight up. Keep belly tight and finish locked out overhead. For the side to side version, lower the bag down onto the other shoulder.

For sit ups, hold the bag to chest so that when you sit up it is resting on your biceps. For a heavier bag you may need to switch to a lighter dumbbell or plate.

Modify to regular situps without the weight.

Hang squat clean starts standing tall, holding the bag near the waist with straight arms. Reach the hips back and bend the knees to dip, arms still straight.

Stand up hard and fast! Pull the sandbag up the body and pull YOURSELF DOWN at the same time. Rotate the elbows around the bag FAST to allow it to land on the biceps in the bottom of the squat.

Drive through the heels to stand. Lead with chest and elbows, stand fully to complete each rep.

For the toe touches, lie on your back, legs extended, heels a few inches off the floor. Arms straight up in the air holding the bag like the top of a bench press. Keep your belly tight. Squeeze your legs together and raise them up until your toes or shins touch the bag.

For the back squats, same squatting mechanics apply as in the thruster except you keep the bag on your shoulders behind your head.

For the get up, start lying on your back hugging the bag to your chest with your left arm. Bend your left knee. Roll on to your right forearm then up to your right hand.

Sweep your right foot under and behind you, plant your right knee under you and come into a kneeling position still holding the bag in your left arm. Stand up all the way. Finish the rep by retracing your steps back down to the floor.

MAMA MODIFICATIONS

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

WEIGHTED SIT UPS - This movement can put a lot of pressure on the core and the pelvic floor. If you are pregnant or in the rehab or rebuilding stages of postpartum you may want to sub BIRTHFIT Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk (Use the BIRTHFIT Youtube library for demos of these movements!)

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. (Use the BIRTHFIT Youtube library for demos of these movements!)

SHOOT THROUGHS- This movement 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. You can scale the movement by using a higher object for your hands so that your end position is a little more elevated than horizontal like a plank. If you feel confident with your core and pelvic floor health you can always try fewer reps to notice and manage any symptoms. romanian You can also SUB: BIRTHFIT Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, or Waiter Walks. (Use the BIRTHFIT Youtube library for demos of these movements!)

SIT UPS - This movement 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 (Use the BIRTHFIT Youtube library for demos of these movements!), Ball Slams, KB Swings, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws.

SHIFT 101119

SHIFT TIP 101119

SHIFT WARM UP

Squat Warm Up

SHIFT WORKOUT

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

10 Goblet Squats
10 Sit Ups

Idea weight for Men: 30-50#
Idea weight for Women: 12-30#

Score: Total number of completed rounds + any additional reps.
Goal: Under 12 Min

For this workout you will do 10 goblet squats + 10 sit ups as many times as you can in 12 min.

For the goblet squats you will hold the weight at the chest with the elbows pulled in tight. The chest should be lifted and the belly tight. Feet are under the shoulders with the heels down. Reach the butt back and down. Drive the knees out and keep the chest lifted. Drive the knees out. Get the butt lower than the knees at the bottom with the chest up, elbows in, belly tight, knees out, and heels down!

If you tend to collapse in the bottom positions - try lowering the weight.

If you have pain in the bottom position even when it is unweighted - you may choose to squat to a higher target.

For the sit ups we would love to see you touch the ground behind you and touch the toes at the top. You may put your feet in whatever position is comfortable. If you need to lower the number that is ok!

If you are unable to come all of the way up you may choose to use a bit of assistance or switch to something like a dead bug, slam ball - or other options you can find in Members Only for mama subs!

MAMA MODIFICATIONS

SIT UPS - This movement 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 (Use the BIRTHFIT Youtube library for demos of these movements!), Ball Slams, KB Swings, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws.

101219

TIP BB DL BENT OVER ROW 10-12

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: POWER
POST: SUNS OUT GUNS OUT
EITHER: GYMNASTICS
SWAP: ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Morning Coffee | Spine Strengthening
Post: Hamstrings | Sciatica/Piriformis

PROGRAM A

PROGRAM A

WARM UP
Running Warm Up
Full Body Simple Warm Up

WORKOUT

4 Rounds
20 DB Deadlift + Bent Over Row
Run 600 meters

Rest 1 Min Between Rounds

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

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

Score: Slowest Round Only
Goal: Under 5:30

So the goal is for the slowest round to be under 5:30. With this complex-style movement it is absolutely essential that you keep your back straight and your belly tight at all times throughout every rep. The Deadlift + Bent Over Row is full deadlift to standing - back down to below knee + bent over row.

For the deadlift, the DBs will start on the ground. Feet are under the hips. Heels are down. Hips and knees are bent. Hands and grip are outside of the legs. Arms are straight. Chest is up. Belly tight. Back flat! To lift the DBs drive your heels into the ground and lift your chest. Keep arms straight, chest up and belly tight as you stand all the way up at the top.

To lower - send your butt back. Keep your chest lifted and belly tight. Keep those heels down. Once the DBs go below the knees is when you start the bent over row.

For the bent over row portion, keeping the torso position set and the chest lifted - you will pull the elbows back and bring the dumbbells to just below the chest. Keep the belly tight. Bring the dumbbells back to just below the knee with the arms straight at the bottom. No kipping or pulling your CHEST down!

The run should take about 3-3:30. If it is taking longer than 3:45, shorten the distance to 400m. If unable to run due to space or weather purposes - 3 min doubles/singles/low step ups/Mtn Climbers/taps to a low target.

PROGRAM B*

PROGRAM B

WARM UP
Running Warm Up
Full Body Simple Warm Up

WORKOUT

4 Rounds
20 Deadlift + Bent Over Row
Run 600 meters

Rest 1 Min Between Rounds

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

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

Score: Slowest Round Only
Goal: Under 5:30

So the goal is for the slowest round to be under 5:30. With this complex-style movement it is absolutely essential that you keep your back straight and your belly tight at all times throughout every rep. The Deadlift + Bent Over Row is full deadlift to standing - back down to below knee + bent over row.

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 is when you start the bent over row.

For the bent over row portion, keeping the torso position set and the chest lifted - you will pull the elbows back and bring the bar to just below the chest. Keep the belly tight. Bring the bar back to just below the knee with the arm straight at the bottom. No kipping or pulling your CHEST down!

The run should take about 3-3:30. If it is taking longer than 3:45, shorten the distance to 400m. If unable to run due to space or weather purposes - 3 min doubles/singles/low step ups/Mtn Climbers/taps to a low target.

PROGRAM C

PROGRAM C

WARM UP
Running Warm Up
Full Body Simple Warm Up

WORKOUT

4 Rounds
20 DB Deadlift + Bent Over Row
Row 750 Meters
OR
Bike 45 Cal Men / 33 Cal Women

Rest 1 Min Between Rounds

RX Men: 40# DBs / 95-115# Bar
RX Women: 25# DBs / 65-75# Bar

RX+ Men: 50# + DBs / 135#+ Bar
RX+ Women: 35#+ DBs / 95# + Bar

Score: Slowest Round Only
Goal: Under 5:30

So the goal is for the slowest round to be under 5:30. With this complex-style movement it is absolutely essential that you keep your back straight and your belly tight at all times throughout every rep. The Deadlift + Bent Over Row is full deadlift to standing - back down to below knee + bent over row.

For the deadlift, the DBs will start on the ground. Feet are under the hips. Heels are down. Hips and knees are bent. Hands and grip are outside of the legs. Arms are straight. Chest is up. Belly tight. Back flat! To lift the DBs drive your heels into the ground and lift your chest. Keep arms straight, chest up and belly tight as you stand all the way up at the top.

To lower - send your butt back. Keep your chest lifted and belly tight. Keep those heels down. Once the DBs go below the knees is when you start the bent over row.

For the bent over row portion, keeping the torso position set and the chest lifted - you will pull the elbows back and bring the dumbbells to just below the chest. Keep the belly tight. Bring the dumbbells back to just below the knee with the arms straight at the bottom. No kipping or pulling your CHEST down!

The bike/row should take about 3-3:30. If it is taking longer than 3:45, decrease the distance/calories.

TEAM VERSION

TEAM VERSION

WARM UP
Running Warm Up
Full Body Simple Warm Up

WORKOUT

IN TEAMS OF 2 COMPLETE:
4 Rounds
40 Deadlift + Bent Over Row
(Alternate every 10 Reps)
Run 600 meters (Together)

No rest between rounds for Team Version

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

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

Score: Slowest Round Only
Goal: Under 25 Min

For the team version of the workout you will stay together for the runs and alternate every 10 reps on the deadlift + bent over rows.

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 is when you start the bent over row.

For the bent over row portion, keeping the torso position set and the chest lifted - you will pull the elbows back and bring the bar to just below the chest. Keep the belly tight. Bring the bar back to just below the knee with the arm straight at the bottom. No kipping or pulling your CHEST down!

The run should take about 3-3:30. If it is taking longer than 3:45, shorten the distance to 400m. If unable to run due to space or weather purposes - 3 min doubles/singles/low step ups/Mtn Climbers/taps to a low target.

MAMA MODIFICATIONS

KB/DB Deadlift + Bent Over Row - The If your 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. Feel free to make this movement two separate parts. Meaning complete the deadlifts and then complete the bent over rows if you have to modify the deadlifts and it complicates the combined movement.

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.