101419

TIP DB CLEAN AND JERK 10-14

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

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Morning Coffee | Thoracic Spine Release
Post: Hip Flexors/Psoas | Posterior Chain Release

PROGRAM A

PROGRAM A

WARM UP

Dumbbell Clean Warm Up
Overhead Warm Up

WORKOUT

It's Monday Re-test time! This workout was originally posted on January 10, 2017, then again on 10/15/2018! Make sure you go back and check your score!

4 Rounds
12 DB Hang Clean and Jerks
24 Burpees
Rest 1 Min Between Rounds

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

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

Score: TOTAL TIME INCLUDING REST
Goal: 2-3 min max per round

For this workout you should choose a weight that you think you will be able to do all of the rounds of 12 clean in jerks in no more than 2 sets. So maybe you think you might have to break into 8-4 or 6-6, but no more than that.

This movement will start from the hang position (the top of the deadlift or at the waist). You will dip slightly by bending the knees, reaching the chest slightly forward. Keep the dumbbells in close to the body.

From here you will stand fast and shrug with straight arms! Pull yourself under slightly into a partial front squat with the dumbbells landing on the shoulders.

As you stand - stand fast to feed the power from the legs into the weight as you press up and press yourself under. Catch the dumbbells in a small dip with the elbows locked and biceps by the ears. Stand to complete the rep.

Then you will bring the dumbbells back down to the hip (not to the floor) to start the next rep.

For the burpees - simple, touch the chest and thighs to the ground, step or jump the feet in. Jump and clap.

Rest 1 min between rounds. Rest time counts toward your total time.

PROGRAM B*

PROGRAM B

WARM UP

Barbell Clean Warm Up
Overhead Warm Up

WORKOUT

4 Rounds
12 Hang Clean and Jerks
24 Burpees
Rest 1 Min Between Rounds

RX Men: 95#
RX Women: 65#

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

Score: TOTAL TIME INCLUDING REST
Goal: 2-3 min max per round

For this workout you should choose a weight that you think you will be able to do all of the rounds of 12 clean in jerks in no more than 2 sets. So maybe you think you might have to break into 8-4 or 6-6, but no more than that.

This movement will start from the hang position (the top of the deadlift or at the waist). You will dip slightly by bending the knees, reaching the chest slightly forward, and sliding the bar down the thigh a bit. Keep the bar in contact with the body.

From here you will stand fast and shrug with straight arms! Then you pull the bar up the body with the elbows going out to keep it close! Pull yourself under slightly into a partial front squat with the bar landing on the shoulders.

As you stand - stand fast to feed the power from the legs into the bar as you press up and press yourself under. Catch the bar in a small dip with the elbows locked and bar over head. Stand to complete the rep.

Then you will bring the bar back down to the hip (not to the floor) to start the next rep.

For the burpees - simple, touch the chest and thighs to the ground, step or jump the feet in. Jump and clap.

Rest 1 min between rounds. Rest time counts toward your total time.

MAMA MODIFICATIONS

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

JERK/PRESS - Focus on proper alignment of your pelvis and spine. If you find yourself over extending in your back or coning in your belly sub less weight, Strict Press, Seated Strict Press, or even Front Raises.

BURPEES - 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). You can also sub: No push up burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull

SHIFT 101419

SHIFT TIP 101419

SHIFT WARM UP

Simple SHIFT Warm Up

SHIFT WORKOUT

The original version of this workout was posted on January 10, 2018 and again on Oct 15, 2018! If you want to re-test it to see how you did - that's awesome!

4 TOTAL ROUNDS
Each Round is
6 Dumbbell Hang Clean and Press
6 Burpees
6 Dumbbell Hang Clean and Press
6 Burpees
Rest 1 Minute

Weight Idea for Men: 25-35# Dumbbells
Weight Idea for Women: 10-20# Dumbbells

See below for other options!
Score is total time including rest.

For the dumbbell clean and press you hold the dumbbells at the hips. Do a small dip - shrug the shoulders then pull the dumbbells up to the shoulders. From there you will press the dumbbells overhead.

Other options if you don't have the right dumbbells are a 2 hand kb clean and press. Or you can do this movement with a medicine ball!

For the burpees - you may choose from a regular burpee with either a step back - or jump back. You can go to the knees for the push up portion if you do this. Or if needed, you can take out the push up completely for a no push up burpee.

MAMA MODIFICATIONS

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

JERK/PRESS - Focus on proper alignment of your pelvis and spine. If you find yourself over extending in your back or coning in your belly sub less weight, Strict Press, Seated Strict Press, or even Front Raises.

BURPEES - 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). You can also sub: No push up 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

101519

TIP WALL BALL 10-15

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

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Warm Up Flow | Calves/Ankles
Post: Quads/IT Band | Chest Opener

PROGRAM A*

PROGRAM A

WARM UP

Running Warm Up
Pull Up Warm Up
Squat Warm Up

Workout

Every 5 Min for 4 Rounds
Run 400 Meters
12 Pull Ups
24 Wall Balls

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

RX+: 18 Pull Ups + 36 Wall Balls

Score: Slowest Round ONLY
Goal: Under 4:15

Ideally you'll have 45-60 seconds to recover between rounds. Choose a variation on the pull up and load on the wall ball to allow for that. Break up the reps early so you can go the distance and stay consistent for all 4 rounds!

For the 400m run, you're working with 2:00-2:30. Shorten the distance as needed to fit the time constraint. If unable to run due to space or weather purposes - 2 min doubles/singles/low step ups/Mtn Climbers/taps to a low target.

For the 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.

Choose a variation you can complete the reps in under a minute.

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 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.

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.

PROGRAM C

PROGRAM C

WARM UP

Running Warm Up
Pull Up Warm Up
Squat Warm Up

Workout

Every 5 Min for 4 Rounds
Row 500 Meters
or
Bike 30 Cals (Men) / 22 Cals (Women)
12 Pull Ups
24 Wall Balls

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

RX+: 18 Pull Ups + 36 Wall Balls

Score: Slowest Round ONLY
Goal: Under 4:15

Ideally you'll have 45-60 seconds to recover between rounds. Choose a variation on the pull up and load on the wall ball to allow for that. Break up the reps early so you can go the distance and stay consistent for all 4 rounds!

For the bike/row, you're working with 2:00-2:30. Shorten the distance/calories as needed to fit the time constraint.

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.

Choose a variation you can complete the reps in under a minute.

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 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.

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.

MAMA MODIFICATIONS

RUN/JOG - To avoid the added pressure to the pelvic floor that the impact from running can create, sub: Taps, Row, Bike, Farmer Carry, Sled Push/Drag, Quick Step Ups. If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or scaling the distance that you run so that you can focus on your posture, breathing mechanics, and managing the pressure of your or and pelvic floor.

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

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

SHIFT 101519

SHIFT TIP 101519

SHIFT WARM UP

Full Body Shift Warm Up
Squat Warm Up

SHIFT WORKOUT

4 Rounds
Each Round is a 4 Min AMRAP
(As Many Rounds and Reps in 4 Min)

30 Sec Jog/Run/Walk, Bike, Row, Taps, Single Unders
6 Ring/TRX Rows or Upright Rows
8 Air Squats

When the clock hits 4 min - REST 1 MIN!!

No weight needed today!

Score: Total Number of Completed Rounds + any Additional Reps from ALL 4 AMRAPs
Goal: 12 Rounds +

Ok so to make this clear - you start the clock and go through the 30 seconds + 6 Rows + 8 Squats as many times as you can until the clock hits 4 min!

At that point you write down how many rounds and reps you got while you rest for 1 min.

Once the 1 min rest is up - you start all over again! Do this for a total of 4 x 4 min AMRAPs! At the end - add up all of the completed rounds + all of the additional reps for your score!

For the 30 second part you can choose what you would like to do/have available to you. You can run/jog/walk, row, bike, do taps, or single users. (A tap is like a running in place motion tapping one foot at a time on your kb/db).

For the rows you may choose a ring/trx type row. For this option 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. Keep the belly tight and pull all of the way to the chest at the top. Find an angle where 6 is difficult but doable without much breaking even when tired.

You may also choose to use like a stretchy band in a doorway or hung from pull up bar and pull it down. Or you can hold a single kb/db and do an upright row (if you only have really light weights you can also choose to hold 2). If you do this option hold the weight at your hips pull the shoulders back and down and pull the elbows high and outside to bring the weight up!

The squats today are unweighted. You will start with your feet shoulder width apart. Weight is in your heels and your chest is up. Make sure to tighten your belly! Reach your butt back and down as you keep the chest up and drive the knees out. Focus on keeping the heels down! Ideally you will get your butt below your knees at the bottom with your heels still down, chest up, belly tight, and knees out!

If you tend to plop in that position - or experience any pain from former issues/injuries you may choose to use a counter balance or squat to a target.

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.

101619

TIP BB HEAVY DEADLIFT 10-16

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: OLY
POST: SUNS OUT GUNS OUT
EITHER: GYMNASTICS
SWAP: ENDURANCE (COULD ALSO DO THIS BEFORE OR AFTER THE WORKOUT TODAY IF DESIRED)

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Morning Coffee | Spine Strengthening
Post: Sciatica/Piriformis | Lower Back Release

PROGRAM A

PROGRAM A

WARM UP

Full Body Simple Warm Up

WORKOUT

12 Min EMOM
(Every Minute on the Minute for 12 Min)
6 Step Ups Right
6 Step Ups Left
8 Alternating Single Leg Deadlifts

**Step Ups may be weighted or unweighted but dumbbells used should most likely be lighter than what you use for the deadlifts.

RX Men (deadlifts): 40# DBs
RX Women (deadlifts): 25# DBs

RX+ Men (deadlifts): 50# DBs+
RX + Women (deadlifts): 35# DBs+

Step Up height:
Men: 22-24"
Women: 18-20"

Score: Don't worry too much about it. Enter 12 if you did all 12 minutes and didn't have to skip. Enter weights used for both movements in comments.
Goal: Make this challenging but doable. Add weight to step ups if it still seems to easy 3 min in.

The juice in this workout is in the Deadlifts. Choose a variation on the step up, you can get through fairly quickly so you'll have time to apply control, balance, and strength on the deadlifts!

For these step ups, go unweighted or you can hold the (LIGHT) dumbbells at your waist or on your shoulders.

Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. Stand up all the way at the top of the box and make sure both feet are planted.

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

Choose a weight and a height that you are comfortable stepping up AND down. Make sure you complete ALL 6 reps on one leg THEN all 6 reps on the other.

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 8 reps = 4 on each leg.

PROGRAM B*

PROGRAM B

WARM UP

Full Body Simple Warm Up

WORKOUT

12 Min EMOM
(Every Minute on the Minute for 12 Min)
6 Step Ups Right
6 Step Ups Left
4 Heavy Deadlifts

**Step Ups may be weighted or unweighted but both sets should take no longer than 20-30 seconds.

RX Men (deadlifts): 165-205#
RX Women (deadlifts): 115-145#

RX+ Men (deadlifts): 225#+
RX + Women (deadlifts): 155#+

Step Up height:
Men: 22-24”
Women: 18-20"

Score: Don't worry too much about it. Enter 12 if you did all 12 minutes and didn't have to skip. Enter weights used for both movements in comments.

Goal: Make this challenging but doable. Add weight to step ups if it still seems to easy 3 min in.

The juice in this workout is in the Deadlifts. Choose a variation on the step up, you can get through fairly quickly. Then, show us your STRENGTH on those deadlifts!

These step ups are unweighted OR using a very light load (light dumbbells/empty bar etc) Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. Stand up all the way at the top of the box and make sure both feet are planted.

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

Choose a weight and a height that you are comfortable stepping up AND down. Make sure you complete ALL 6 reps on one leg THEN all 6 reps on the other.

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

WORKOUT

12 Min EMOM
(Every Minute on the Minute for 12 Min)
6 Step Ups Right
6 Step Ups Left
4-6 Sandbag Over Shoulder (depending on the weight and difficulty of your bag)

**Step Ups may be weighted or unweighted but both sets should take no longer than 20-30 seconds.

Ideal bag weights:
Men: 50-100#
Women: 30-70#

Step Up height:
Men: 22-24"
Women: 18-20"

Score: Don't worry too much about it. Enter 12 if you did all 12 minutes and didn't have to skip. Enter weights / reps used for both movements in comments.

Goal: Make this challenging but doable. Add weight to step ups if it still seems to easy 3 min in.The juice in this workout is in the Sandbag Over the Shoulders. Choose a variation on the step up, you can get through fairly quickly and apply your POWER to the sandbag!

These step ups are unweighted OR using a very light load (light dumbbells/empty bar etc) Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. Stand up all the way at the top of the box and make sure both feet are planted.

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

Choose a weight and a height that you are comfortable stepping up AND down. Make sure you complete ALL 6 reps on one leg THEN all 6 reps on the other.

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

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 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

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!

SHIFT 101619

SHIFT TIP 101619

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

10 Min AMRAP
(As Many Rounds and Reps as Possible in 10 Min)
4 Unweighted Step Ups Right
4 Unweighted Step Ups Left
8 Deadlifts

Idea weight for Men: Single 35-55# KB/DB -or- Pair of Lighter Dumbbells
Idea weight for Women: Single 12-30# KB/DB -or- Pair of Light Dumbbells

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

Gave you guys a push on the goal for today and want to encourage you to try and hold one round per minute if you can!

This one is super simple.

For the step ups you will do 4 on one leg ONLY, then 4 on the other.

Choose a height for the step ups that is challenging but that you are comfortable stepping up and down. This should be higher (ideally) than what you would use if the reps were much higher.

Make sure you place your whole foot on the box or step. Don't allow the working knee to cave in as you stand. Drive through your heel and come to a completely standing position at the top.

For the deadlifts you will either have a single weight between the feet or a dumbbell in each hand held on the outsides of the feet.

Make sure you have your weight in your heels with your chest lifted. The knees should be bent and the butt back. Arms are straight. To stand think about lifting the chest and driving through your heels at the same time. Squeeze the butt at the top. Arms stay long and shoulders back.

To lower back down, reach the butt back, bend the knees, and lower between or to the outsides of the feet. Touch the weigh on the ground at the bottom.

MAMA MODIFICATIONS

STEP UPS - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do 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

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!

101719

TIP KBS RUSSIAN VS AMERICAN 10-17

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: OLY | POWER
POST: SUNS OUT GUNS OUT | BUTTS AND GUTS
EITHER: GYMNASTICS
SWAP: ENDURANCE (COULD ALSO DO THIS BEFORE OR AFTER THE WORKOUT TODAY IF DESIRED)

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Airplane Stretch | Couch Stretch
Post: Calves/Ankles | Hip Flexors/Psoas

PROGRAM A*

PROGRAM A

WARM UP

Simple Shift Warm Up

WORKOUT

15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
30 Double Unders
15 KB/DB Swings
7 Shoot Throughs

RX Men: 50-55# KB/DB
RX Women: 30-35# KB/DB

No RX+ Today - Just do more rounds!

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

The idea here is to keep moving for 15 minutes straight without a lot of stop and start. Choose a variation on the double under, load on the swing, and option for shoot thru that allows you to grind for 15 minutes!

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 1 min each time. If 30 double unders will be really broken up, you may want to lower to 20 reps. If 20 will still be really broken, maybe choose to go with the dumbbell hop overs or double rep singles for this workout.

For the swings, hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight all the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!

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

Start with your 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 your body is in a straight line - then, jump the knees into your chest and shoot BACK through to a plank.

Through & Back = 1 rep.

If you are unable to do this - even at a higher target, sub v-ups, knee ups, or crunches.

PROGRAM B

PROGRAM B

WARM UP

Simple Shift Warm Up

WORKOUT

15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
30 Double Unders
7 Hang Power Snatch
7 Shoot Throughs

RX Men: 75#
RX Women: 55#

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

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

The idea here is to keep moving for 15 minutes straight without a lot of stop and start. Choose a variation on the double under, load on the hang power snatch, and option for shoot thru that allows you to grind for 15 minutes!

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 1 min each time. If 30 double unders will be really broken up, you may want to lower to 20 reps. If 20 will still be really broken, maybe choose to go with the dumbbell hop overs or double rep singles for this workout.

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 shoot throughs you will need 2 objects you can support your bodyweight between that are the same height (chairs, boxes, parallettes, countertops). Try around 20" to start and go up or down depending on how you are feeling.

Start with your 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 your body is in a straight line - then, jump the knees into your chest and shoot BACK through to a plank.

Through & Back = 1 rep.

If you are unable to do this - even at a higher target, sub v-ups, knee ups, or crunches.

PROGRAM C

PROGRAM C

WARM UP

Simple Shift Warm Up

WORKOUT

15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
30 Double Unders
7 Hang Power Snatch
10 GHD Sit Ups

RX Men: 75#
RX Women: 55#

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

**You can also do the KB version with this GHD option too. Swap the 7 Hang Power Snatches for 15 KB Swings.

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

The idea here is to keep moving for 15 minutes straight without a lot of stop and start. Choose a variation on the double under and load on the hang power snatch that allows you to grind for 15 minutes!

DO NOT DO MORE GHD SITUPS THAN YOU'VE DONE IN A PREVIOUS WORKOUT, ON THIS ONE.

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 1 min each time. If 30 double unders will be really broken up, you may want to lower to 20 reps. If 20 will still be really broken, maybe choose to go with the dumbbell hop overs or double rep singles for this workout.

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 GHD SIT UPS- only go to parallel if this is a new movement for you! Remember to set up properly for these. Your butt should be on the back side of the pad with your feet between the rollers and your knees slightly bent. Do not overextend as you go back. Keep the belly tight and move from the hip. Knees fire to bring you UP! Belly tight!

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, 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.

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!

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.

SHIFT 101719

SHIFT TIP 101719

SHIFT WARM UP

Full Body Simple Warm Up

SHIFT WORKOUT

15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
20 Single Unders, Taps, or Line Hops
10 KB/DB Swings
10 Mountain Climbers

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

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

For this workout you will work at a smooth pace for 15 min.

You may choose what you have/would like for the first part. You can go single unders with your jump rope, taps, or even just lateral hops over your dumbbell or even a chalk line etc. If you are unable to jump over - you can even turn it into more of a skip.

For the swings you will hold a single KB/DB at the hips. Make sure the heels are down. Reach the butt back, bend the knees slightly and pull the weight back between the legs with straight arms. Stand hard and fast and squeeze the butt! Guide the weight to eye level keeping the arms straight, heels down, and belly tight.

Allow gravite to bring the weight back down, but don't allow it to pull your back into a rounded position, or pull you forward on your toes! Keep your heels down and chest up!

For the mountain climbers - each time a knee comes up it counts as 1 rep. You will start in the top of a push up position. Bring the knee all of the way to your chest if possible. Keep the butt low, but not saggy! Keep the belly tight! Send the foot back to the start and switch legs.

You may do these elevated if necessary!

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, 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.

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!

101819

TIP DB 12 UP 12 DOWN LUNGE 10-18

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: OLY | POWER
POST: SUNS OUT GUNS OUT
EITHER: GYMNASTICS
SWAP: ENDURANCE (COULD ALSO DO THIS BEFORE OR AFTER THE WORKOUT TODAY IF DESIRED)

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Thoracic Spine Release | Pigeon Stretch
Post: Hips | Shoulder Stretch

PROGRAM A*

PROGRAM A

WARM UP

Full Body Simple Warm Up
Shoulder Warm Up

Workout

6 Rounds
1 Wall Walk
12 Half Up - Half Down Lunges* (Right Hand Up)
1 Wall Walk
12 Half Up - Half Down Lunges* (Left Hand Up)

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

RX+ Men: 50# DBs / 2 Wall Walks each time
RX+ Women: 35# DBs / 2 Wall Walks each time

*NEW VERSION- SEE DESCRIPTION!

Score: Total Time
Goal: Under 15 Min

This workout will really tax your core, so make sure that you are bracing yourself at all times!

Set up for wall walks in the bottom of a push up with feet against the wall. Walk your feet up the wall as you press to the top of a push up then back toward the wall. Keep your belly tight and do not overarch you back. Touch your chest to the wall then walk your hands out and feet down to the floor.

Don't slide or flop!

Modify by going only part of the way up or doing pike up on the box or even inchworms.

Pike up on the box starts in the top of a push up with toes on a box. Keep your toes planted and walk your hands toward the box until you are in a 90° pike position at the top. Then, walk your hands back out.

(NEW VERSION) - This 1/2 Up 1/2 Down Lunge will be one dumbbell locked out overhead with the other at the farmer carry position. Alternate your feet So for each set of 12 you do 6 per leg.

For the first set of 12 your right arm will be locked out holding the dumbbell with the bicep by the ear - and your left arm will hold the dumbbell by your side.

For the second set of 12 your left arm will be locked out holding the dumbbell with the bicep by the ear - and the right arm will hold the dumbbell by your side.

Make sure that you take a long enough step each time that the front heel can stay down while the back knee touches. Focus on keeping the chest up and don't allow the knee to cave in. Stand all the way up between lunges.

Modify to both dumbbells at the shoulder or in the farmer carry position, or step ups!

PROGRAM B

PROGRAM B

WARM UP

Full Body Simple Warm Up
Shoulder Warm Up

Workout

6 Rounds
1 Wall Walk
12 Overhead Lunges (Alternating)
1 Wall Walk
12 Back Rack Lunges (Alternating)

RX Men: 75#
RX Women: 55#

RX+ Men: 95#+ / 2 Wall Walks each time
RX+ Women: 65#+ / 2 Wall Walks each time

Score: Total Time
Goal: Under 15 Min

This workout will really tax your core, so make sure that you are bracing yourself at all times!

Set up for wall walks in the bottom of a push up with feet against the wall. Walk your feet up the wall as you press to the top of a push up then back toward the wall. Keep your belly tight and do not overarch you back. Touch your chest to the wall then walk your hands out and feet down to the floor.

Don't slide or flop!

Modify by going only part of the way up or doing pike up on the box or even inchworms.

Pike up on the box starts in the top of a push up with toes on a box. Keep your toes planted and walk your hands toward the box until you are in a 90° pike position at the top. Then, walk your hands back out.

For the overhead lunges you will hold the bar in the overhead lockout position with the biceps by the ears. 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 for each set of 12 you end up doing 6 on each side.

Modify to a front rack or back rack lunge or step ups!

For the back rack lunges you will place the bar on your back SAFELY (absorb with the knees). Then, perform the lunging action as it is described above. It is still alternating so 12 reps is 6 per leg.

PROGRAM C

PROGRAM C

WARM UP

Full Body Simple Warm Up
Shoulder Warm Up

Workout

6 Rounds
1 Wall Walk
12 Sandbag Bear Hug Lunges (Alternating)
1 Wall Walk
12 Sandbag Bear Hug Lunges (Alternating)

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

RX+: 2 Wall Walks each time.

Score: Total Time
Goal: Under 15 Min

This workout will really tax your core, so make sure that you are bracing yourself at all times!

Set up for wall walks in the bottom of a push up with feet against the wall. Walk your feet up the wall as you press to the top of a push up then back toward the wall. Keep your belly tight and do not overarch you back. Touch your chest to the wall then walk your hands out and feet down to the floor.

Don't slide or flop!

Modify by going only part of the way up or doing pike up on the box or even inchworms.

Pike up on the box starts in the top of a push up with toes on a box. Keep your toes planted and walk your hands toward the box until you are in a 90° pike position at the top. Then, walk your hands back out.

For the bear hug lunge, hold the bag against your chest with your arms wrapped around the bag. Keep your belly tight, chest up and draw your elbows back alongside your ribcage to keep the bag close to your body. You may choose from forward stepping, reverse, or even walking lunges. You will alternate legs so for the set of 12 for example - it's 6 per leg. Drive off of the heel and don't allow the knees to cave. We like the reverse lunge because the working leg stays planted so you end up being able to drive through the heel really well. You will step back and keep the heel down. Don't allow the knee to cave in. You will GENTLY touch the ground with the leg (knee) you stepped back with. Then drive off of the front foot (heel) to bring you back to standing. Switch legs for the next rep.

MAMA MODIFICATIONS

WALL WALKS - Please measure risk vs. reward when considering if you can/should perform this movement. If you are unable to maintain midline stability and proper breathing mechanics throughout the duration of the entire movement please sub: Inchworms, Box/Pike Walk outs, Shoulder Taps, or Seated Strict Press

HALF UP - HALF DOWN 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 try hold the weight in the front rack or by your side like a farmer carry if that allows you to manage your posture and the pressure or any coning in your belly. You can also try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Feel free to sub a squat or goblet squat for the lunges.

SHIFT 101819

SHIFT TIP 101819

SHIFT WARM UP

Simple Shift Warm up

SHIFT WORKOUT

10 Rounds
2-3 Inchworms
10 Alternating Lunges

THAT'S IT!!

Score: Total Time
Goal: Under 12 Min

Super simple one for your Friday today guys!

You can choose between 2-3 inchworms, or even lower to 1 if you need to!

For an inchworm you will start standing. Place your hands on the ground in front of you. Walk them away from your body until you end in the top of a push up/plank position. Perform a push up. Keep the belly tight and go to your knees if you need to. Make sure the elbows don't flare out but stay in closer to the body. After you press back up, walk your hands back to your feet and stand completely.

For the lunges you may do forward stepping, reverse stepping, or even walking lunges! Make sure you take a long enough step each time that your back knee touches gently, with your front heel still down. Drive thorugh your heel to stand completely between reps. Alternate feet with each lunge. So for each set of 10 you will do 5 per leg.

If step ups cause irritation or pain from former issues/injuries you could do single leg toe touches (like a single leg deadlift with no weight) or even step ups.

MAMA MODIFICATIONS

HALF UP - HALF DOWN 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 try hold the weight in the front rack or by your side like a farmer carry if that allows you to manage your posture and the pressure or any coning in your belly. You can also try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Feel free to sub a squat or goblet squat for the lunges.

101919

TIP BW BOX JUMP OVER 10-19

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

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Warm Up Flow | Couch Stretch
Post: Cool Down Flow | Posterior Chain Release

PROGRAM A

PROGRAM A

WARM UP
Full Body Simple Warm Up
Box Jump Warm Up
Squat Warm Up

WORKOUT

Every 2 Min for as Long as you can last: (Up to 30 Min)
6 Burpees
6 Box Jump Overs
6 DB Thrusters

RX Men: 40-50# DBs
RX Women: 25-35# DBs

RX+ Men/Women: 8+8+8

Score: Total Number of Rounds completed in the time allotment (so you finish all work in the 2 min window)
Goal: Make it to at least 20 Min - but don't get to 30 thinking you should have gone heavier or up in reps.

This is a 20-30 minute workout.
Set yourself up so you can go the distance. Try a practice round in your warm up and make sure you can do it in less than 90 seconds without being super taxed.

Burpees start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead!

For the box jump overs, choose a box that is roughly 22-24in for men and 18-20in for women if you can! If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in! Jump or STEP (recommended) down off the other side of the box, turn and repeat.

You may also sub step ups. Or, if you don't have something to jump ON - find something to jump OVER!

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

For the thrusters the DBs will be on the shoulders with the elbows high. Feet under shoulders, heels down. You will reach the butt back and down and get to the bottom of the squat with the DBs on the shoulders and elbows high. Stand hard and fast to pop the DBs off of the body. Press the DBs straight up. Keep belly tight and finish locked out overhead - biceps by the ears.

PROGRAM B*

PROGRAM B

WARM UP
Full Body Simple Warm Up
Box Jump Warm Up
Squat Warm Up

WORKOUT

Every 2 Min for as Long as you can last: (Up to 30 Min)
6 Burpees
6 Box Jump Overs
6 Thrusters

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

RX+ Men/Women: 8+8+8

Score: Total Number of Rounds completed in the time allotment (so you finish all work in the 2 min window)
Goal: Make it to at least 20 Min - but don't get to 30 thinking you should have gone heavier or up in reps.

This is a 20-30 minute workout.
Set yourself up so you can go the distance. Try a practice round in your warm up and make sure you can do it in less than 90 seconds without being super taxed.

Burpees start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead!

For the box jump overs, choose a box that is roughly 22-24in for men and 18-20in for women if you can! If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in! Jump or STEP (recommended) down off the other side of the box, turn and repeat.

You may also sub step ups. Or, if you don't have something to jump ON - find something to jump OVER!

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

For the thrusters the bar will be on the shoulders with the elbows high. Feet under shoulders, heels down. You will reach butt back and down and get to the bottom of the squat with the bar on the shoulders and keeping the elbows high. Stand hard and fast to pop the bar off of the body. Move the face out of the way and press the bar straight up. Keep belly tight and finish locked out overhead.

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up
Box Jump Warm Up
Squat Warm Up

WORKOUT

Every 2 Min for as Long as you can last: (Up to 30 Min)
6 Burpees
6 Box Jump Overs
6 Sandbag Thrusters

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

RX+ Men/Women: 8+8+8

Score: Total Number of Rounds completed in the time allotment (so you finish all work in the 2 min window)
Goal: Make it to at least 20 Min - but don't get to 30 thinking you should have gone heavier or up in reps.

This is a 20-30 minute workout.
Set yourself up so you can go the distance. Try a practice round in your warm up and make sure you can do it in less than 90 seconds without being super taxed.

Burpees start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead!

For the box jump overs, choose a box that is roughly 22-24in for men and 18-20in for women if you can! If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in! Jump or STEP (recommended) down off the other side of the box, turn and repeat.

You may also sub step ups. Or, if you don't have something to jump ON - find something to jump OVER!

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

For the thrusters the sandbag will be on the biceps with the elbows high. Feet under shoulders, heels down. You will reach the butt back and down and get to the bottom of the squat with the sandbag on the biceps and keeping the elbows high. Stand hard and fast to pop the sandbag off of the body. Move the face out of the way and press the sandbag straight up. Keep belly tight and finish locked out overhead.

You can also do side to side thrusters where you keep the bag on one shoulder, pop it up and over your head when standing up out of the squat, and receiving it on the other shoulder to begin the next rep.

TEAM VERSION

TEAM VERSION

WARM UP
Full Body Simple Warm Up
Box Jump Warm Up
Squat Warm Up

WORKOUT

In Teams of 2 Complete:
25 Min AMRAP
(As Many Rounds and Reps as Possible in 25 Min)
In a: You Go, I Go Fashion:
6 Burpees
6 Box Jump Overs
6 Thrusters

You do 6+6+6 then your partner does 6+6+6 - back and forth for 25 Min.
REST WHILE YOUR PARTNER GOES. ONE PERSON WORKS AT A TIME!

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

RX+ Men/Women: 8+8+8

Score: Total number of completed rounds and any additional reps at the end COMBINED. So if you get 10 rounds and your partner gets 9 rounds and 12 reps before time runs out - your score is 19+12.
Goal: Can you get at least 10 rounds each?

**Don't be afraid to swap out the barbell for some dumbbells or the sandbag on this version!

To be clear - only one person works at a time. That partner does a full round of 6+6+6 then the other partner goes. You rest while your partner is going!

Burpees start standing. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead!

For the box jump overs, choose a box that is roughly 22-24in for men and 18-20in for women if you can! If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in! Jump or STEP (recommended) down off the other side of the box, turn and repeat.

You may also sub step ups. Or, if you don't have something to jump ON - find something to jump OVER!

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

For the thrusters the bar will be on the shoulders with the elbows high. Feet under shoulders, heels down. You will reach butt back and down and get to the bottom of the squat with the bar on the shoulders and keeping the elbows high. Stand hard and fast to pop the bar off of the body. Move the face out of the way and press the bar straight up. Keep belly tight and finish locked out overhead.

MAMA MODIFICATIONS

BURPEES - 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). You can also sub: No push up 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.

THRUSTERS - To focus on managing proper posture, breathing mechanics, core pressurization, and/or joint stability, sub: Less weight, Box/Target/Supported Squat + Press, or Air/Goblet/Front Squats