102119

TIP DB DEVIL PRESS 10-21-19

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

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Warm Up Flow | Hip Flexors/Psoas
Post: Hips | Lower Back Release

PROGRAM A*

PROGRAM A

WARM UP

Squat Warm Up
Full Body Simple Warm Up

WORKOUT

Kim created this workout for her 40th birthday last year! She posted it and everyone just started doing it so we posted it as the actual daily workout on 10/23/2018!

For Time
40 Devil Press
40 Lungesters

See Part 2 for Extra Credit!

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

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

Score: Total Time
Goal: Under 15 Min

Guys blame Kim for this one. She wanted to do something gnarly on her 40th birthday so here it is. She actually added the extra credit part below - so you can do that part if you want to, but we want you to do this first part for time. Then do that after if you do that.

Make sure you choose the right weight for this. 40 in a row of either one of these movements is going to be pretty rough. If you go too heavy you will end up slowing down A LOT. We would rather see you closer to 10-13 min at a lighter weight than 20 min with the heavy weight. Feel free to lower it even more or sub a burpee + kb swing and single kb/db lungesters!

For the devil press the dumbbells will start on the ground. You will place your hands on the dumbbells. Jump or step your feet back. Get your chest and thighs to the ground with hands still on the dumbbells. Press up and jump or step your feet in. With the dumbbells on the inside of the feet and legs and the heels down, make sure your knees are bent, and chest is lifted.

Pick up the dumbbells by lifting the chest and digging the heels into the ground. Stand up hard and fast. Once you finish with the legs and hips you will shrug the shoulders and then perform kind of a combo, swing, double dumbbell snatch/clean and jerk (no pause at the shoulder). Keep the dumbbells close to the body as you guide them up and then press to lock out with the biceps by the ears.

When lowering the dumbbells keep the heels down and chest lifted! No sloppy lowering!

For the lungester the dumbbells will be at the shoulders. You will complete a reverse lunge with the right, a reverse lunge with the left, and then a thruster (front squat + press).

For the lunges make sure you take a long enough step backward that you can keep your front heel down when the back knee GENTLY touches the ground. For the thruster keep heels down, knees out, chest up in the squat. Stand up hard and fast and finish with a press to lock out!

EXTRA CREDIT:
40 Renegade Rows

Push Up + Row Right + Row Left = 1 Rep

Use the same weight you used for the main workout.Keep the belly tight and avoid rotating too much or allowing the hips to get too high!

This is TOTALLY optional and should not be performed until you have finished the first part and recovered a bit.

PROGRAM B

PROGRAM B

WARM UP

Squat Warm Up
Full Body Simple Warm Up

WORKOUT

Kim created this workout for her 40th birthday last year! She posted it and everyone just started doing it so we posted it as the actual daily workout on 10/23/2018!

For Time
60 Plate Burpees
40 Lungesters

RX Men: 45# Plate / 75# Lungesters
RX Women: 25# Plate / 55# Lungesters

RX + Men: 45# Plate / 95# + Lungesters
RX + Women: 25# Plate/ 65# + Lungesters

Score: Total Time
Goal: Under 15 Min

(For this version we added some extra reps to the plate burpee since it's not as heavy as the devil press)Guys blame Kim for this one. She wanted to do something gnarly on her 40th birthday so here it is. She actually added the extra credit part below - so you can do that part if you want to, but we want you to do this first part for time. Then do that after if you do that.

Make sure you choose the right weight for this. 40 in a row of either one of these movements is going to be pretty rough. If you go too heavy you will end up slowing down A LOT. We would rather see you closer to 10-13 min at a lighter weight than 20 min with the heavy weight. Feel free to lower it even more if necessary or use the KB sub for both movements to keep moving!

For the plate burpee you will do a push up with the hands on the plate. Jump or step the feet in. Pick up the plate with the heels down and chest up. Use the power from your legs and hips to help hoist the plate up and finish with a press to lock out over your head! Watch the toes on the lower!

Another option is a burpee + KB swing!

For the lungester the bar will be at the shoulders. You will complete a reverse lunge with the right, a reverse lunge with the left, and then a thruster (front squat + press).

For the lunges make sure you take a long enough step backward that you can keep your front heel down when the back knee GENTLY touches the ground. For the thruster keep heels down, knees out, chest up in the squat. Stand up hard and fast and finish with a press to lock out!

EXTRA CREDIT:
40 Renegade Rows

Push Up + Row Right + Row Left = 1 Rep

Use the same weight you used for the main workout.Keep the belly tight and avoid rotating too much or allowing the hips to get too high!

This is TOTALLY optional and should not be performed until you have finished the first part and recovered a bit.

PROGRAM C

PROGRAM C

WARM UP

Squat Warm Up
Full Body Simple Warm Up

WORKOUT

Kim created this workout for her 40th birthday last year! She posted it and everyone just started doing it so we posted it as the actual daily workout on 10/23/2018!

For Time
40 Sandbag Burpees or Burpee +Ball Toss
40 Sandbag/Ball Lungesters

See Part 2 for Extra Credit (will need dumbbells for this part)!

No RX or RX + for this one. Use what you've got!

Score: Total Time
Goal: Under 15 Min

Guys blame Kim for this one. She wanted to do something gnarly on her 40th birthday so here it is. She actually added the extra credit part below - so you can do that part if you want to, but we want you to do this first part for time. Then do that after if you do that.

Make sure you lower the reps on this one if you have a heavy bag and it will take forever/wreck you to do 40 of each.

For the sandbag burpee option you will do a burpee by or on your bag. Jump or step the feet in. Deadlift the bag with heels down, belly tight, and chest up. On the way up pick up speed. Jump with the bag and guide it to a locked out position overhead. Biceps by ears and belly tight.

For the burpee + ball toss you will perform a burpee - then step over the sandbag (so it's between the feet) and make sure the heels are down and knees are bent before you pick it up. Keep a solid back position as much as possible and keep the belly tight. Stand up hard and fast and use the lower body to help you hoist the bag up and over the shoulder.

For the lungester the sandbag or ball will be at the shoulders. You will complete a reverse lunge with the right, a reverse lunge with the left, and then a thruster (front squat + press).

For the lunges make sure you take a long enough step backward that you can keep your front heel down when the back knee GENTLY touches the ground. For the thruster keep heels down, knees out, chest up in the squat. Stand up hard and fast and finish with a press to lock out!

If your bag is too heavy to do a full thruster - cut out the press part and just do lunge lunge front squat.

EXTRA CREDIT:
40 Bent Over Slams

Use the same weight you used for the main workout.Place the bag at your feet and hinge at the hips with a slight bend in the knees. Grab the bag with straight arms and the chest lifted. Pull the bag to the belly/chest area with the elbows going back and then SLAM it by pressing it down hard into the ground.

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.

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

BURPEES - There are many reasons why you might need to modify the burpee. Especially if you find that the shape of your pregnant belly is becoming too uncomfortable to move throught the range of motion, if you are coning in the plank position, or if jumping back or forward causes too much pressure in the pelvic floor please consider one of the following modifications: No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat. You can also always sub a movement that allows you to move a little more fluidly like Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull

DB SNATCH - You can always choose a lighter weight. If you're not comfortable going over head right now or find that you are coning during the movement you might want to consider Bent Over Rows, Strict Press, or a Single Arm Russian KB Swing.

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

SHIFT 102119

SHIFT TIP 102119

SHIFT WARM UP

Simple SHIFT Warm Up

SHIFT WORKOUT

5 Rounds
5 Burpees
10 Alternating Hang Dumbbell Snatch
10 Alternating Lunges

Idea weight for Men: Single 20-35# DB/KB
Idea weight for Women: Single 12-24# DB/KB

Score: Total Time
Goal: Under 15 Min

Kim's birthday workout is a doozy. This SHIFT workout is also a challenging one!

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

Make sure you choose a burpee style that allows you to finish reps in no longer than 1 min even when you are super tired!

If you are doing a version with a push up make sure the hands are lower than the shoulders and in somewhat close to your body. Don't allow the elbows to flare out. Keep the belly tight and work to avoid snaking or worming! Touch the chest all of the way at the bottom.

For the hang dumbbell snatch you will use a single dumbbell held in one hand at the waist. Dip slightly making sure the heels stay down and knees don't cave in. Keep arm straight with weight dipping between the legs. Stand up hard and fast, shrug, and then punch the dumbbell overhead - locking out with the bicep by the ear! Lower back to the waist and switch hands. For each set of 10 you will end up doing 5 per arm.

The lunges will be unweighted.

For the lunges you may do forward stepping, reverse stepping, or even walking lunges. Reverse are our favorite for balance and glute activation purposes - but it's up to you. Make sure you take a long enough step each time that your front heel stays down when your back knee touches. Don't allow the working knee to cave in. Stand completely between reps and alternate feet with each step. You may also choose to use a counter balance for support. For each set of 10 you end up doing 5 per leg.

If you are unable to lunge for injury issues - you may choose to sub alternating step ups or single leg toe taps.

MAMA MODIFICATIONS

BURPEES - There are many reasons why you might need to modify the burpee. Especially if you find that the shape of your pregnant belly is becoming too uncomfortable to move throught the range of motion, if you are coning in the plank position, or if jumping back or forward causes too much pressure in the pelvic floor please consider one of the following modifications: No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat. You can also always sub a movement that allows you to move a little more fluidly like Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull

DB SNATCH - You can always choose a lighter weight. If you're not comfortable going over head right now or find that you are coning during the movement you might want to consider Bent Over Rows, Strict Press, or a Single Arm Russian KB Swing.

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

102219

TIP BW JUMP OVER 10-22-19

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

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Morning Coffee | Pigeon Stretch
Post: Cool Down Flow | Posterior Chain Release

PROGRAM A

PROGRAM A

WARM UP

Barbell Clean Warm Up
Box Jump Warm Up

Workout

2 Hang Power Cleans
2 Jump OVERS
4 Hang Power Cleans
4 Jump OVERS
6 Hang Power Cleans
6 Jump OVERS
8 Hang Power Cleans
8 Jump OVERS
10 Hang Power Cleans
10 Jump OVERS
12 Hang Power Cleans
12 Jump OVERS

Rest 2 Min

Start at 12-12 and go back down!

RX Men: 95#
RX Women: 65#

RX+ Men: 115-135#
RX+ Women: 75-95#

Jump over height should be roughly 24" for men and 20" for women. Choose something that will allow YOU to get a good workout and move.

Score: Total Time
Goal: Under 18 MIn

For the hang power clean you will start with the bar at the hips. Perform a good deadlift with the heels down and back flat to get it there.

From here keeping the arms long and straight with the grip just outside of the shoulders and the feet under the hips/heels down - you will dip by hinging at the hip (keep the chest lifted) and bending the knees slightly. Stand up hard and fast (think JUMP) - shrug the shoulders - then as the bar travels UP the body - pull your elbows high and outside and pull yourself UNDER slightly. The elbows come around and through FAST so that the bar lands on the shoulders. Catch in a partial squat position. Heels down, knees out, chest up! Stand to complete the rep. Lower back down ONLY to the hips (do not lower to the floor or drop!)

For the jump overs you will find something to jump COMPLETELY over! This could be a box, a bench, a broomstick secured to the edge of a chair or box - you name it! It could even be a stack of plates or as low as a kettlebell. Find something that will allow you to actually jump if possible.

If you are unable to jump at this time - you may sub a skip over your bar or a step up and over the bench or box.

PROGRAM B*

PROGRAM B

WARM UP

Dumbbell Clean Warm Up
Box Jump Warm Up

Workout

2 Hang Power Cleans
2 Jump OVERs
4 Hang Power Cleans
4 Jump OVERS
6 Hang Power Cleans
6 Jump OVERS
8 Hang Power Cleans
8 Jump OVERS
10 Hang Power Cleans
10 Jump OVERS
12 Hang Power Cleans
12 Jump OVERS

Rest 2 Min

Then Start at 12-12 and go back down!

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

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

Jump over height should be roughly 24" for men and 20" for women. Choose something that will allow YOU to get a good workout and move.

Goal: Under 18 Min

For the hang power clean you will start with the dumbbells at the hips. Perform a good deadlift with the heels down and back flat to get it there.

From here keeping the arms long and straight with the grip just outside of the shoulders and the feet under the hips/heels down - you will dip by hinging at the hip (keep the chest lifted) and bending the knees slightly. Stand up hard and fast (think JUMP) - shrug the shoulders - then as the weight travels UP the body - pull your elbows high and outside and pull yourself UNDER slightly. The elbows come around and through FAST so that the dumbbells land on the shoulders. Catch in a partial squat position. Heels down, knees out, chest up! Stand to complete the rep. Lower back down ONLY to the hips (do not lower to the floor or drop!)

For the jump overs you will find something to jump COMPLETELY over! This could be a box, a bench, a broomstick secured to the edge of a chair or box - you name it! It could even be a stack of plates or as low as a kettlebell. Find something that will allow you to actually jump if possible.

If you are unable to jump at this time - you may sub a skip over your bar or a step up and over the bench or box.

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.

JUMP OVERS/LINE HOPS - 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.

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 102219

SHIFT TIP 102219

SHIFT WARM UP

Full Body Shift Warm Up

SHIFT WORKOUT

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

2 KB/DB Swings
2 Plate/Line Hops
4 KB/DB Swings
4 Plate/Line Hops
6 KB/DB Swings
6 Plate/Line Hops
8 KB/DB Swings
8 Plate/Line Hops
...

How far can you get in 15 Min..

Idea weight for Men: Single 20-35# DB/KB
Idea weight for Women: Single 12-25# KB/DB

Score: Total REPS added up at the end (here comes the math)
Goal: Get through the round of 16s+

Two movments! Adding 2 reps each as you go! At the end add up ALL of the reps for your total score (2+2+4+4+6+6...)

For the KB/DB Swings you will hold a single weight in both hands at the waist. Feet should be about shoulder width apart with the heels down. Hinge at the hips, but keep the belly tight and chest lifted. Allow a slight bend in the knee and pull the weight back through the legs with straight arms. Stand up hard and fast- squeeze the butt - and allow that power to help make the KB/DB weightless. Guide to eye level with relatively straight arms. Keep the belly tight!

Allow gravity to bring the weight back down, but don't allow it to pull you out of your heels or round your back! Heels down and chest up! Go straight into the next rep!

For the hops, if possible you will JUMP! This can be jumping onto something like a step, box, sprinkler box etc. It can even be a single bumper plate or something like that. You can also choose to jump OVER something like your kb/db, your broomstick, or even a chalk line on the ground.

If you are unable to jump you may do more of a skipping motion with kind of a one foot at a time approach. If that is still not an option you may sub low step ups!

MAMA MODIFICATIONS

JUMP OVERS/LINE HOPS - 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.

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!

102319

TIP PUSH PRESS 10-23-19

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

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Warm Up Flow | Thoracic Spine Release
Post: Shoulder Stretch | Stress Relief

PROGRAM A

PROGRAM A

WARM UP

Overhead Warm Up
Running Warm Up

WORKOUT

3 Rounds
30 Push Press
Run 400 Meters

Because everyone loves to finish with a run...

RX Men: 40# DBs
RX Women 25# DBs

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

Score: Total Time
Goal: 12 Min or Less

The run distance should take roughly 2 min to 2:30. A little faster or shorter depending on your ability.

If you are unable to run for space or weather reasons - you may sub 2 min of single or double unders, taps, or low step ups today!

For the push press the dumbbells will start at the shoulders. You will have your feet roughly under your hips. Dip down and keep your heels on the ground. Keep the chest lifted and dip down slightly. Don't allow the chest to fall forward. Stand up hard and fast and feed the power from the legs into the dumbbells. Press to lock out with the biceps by the ears.

Choose a weight that you CAN NOT do 30 in a row, but will always be able to do at least 7 or so reps - even when fatigued.

PROGRAM B*

PROGRAM B

WARM UP

Overhead Warm Up
Running Warm Up

WORKOUT

3 Rounds
30 Push Press
Run 400 Meters

Because everyone loves to finish with a run!

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

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

Gymnastics RX + Option: Sub Handstand Push Ups or Pike on Box HSPU (Just mark RX + and put that you did that in comments)

Score: Total Time
Goal: 12 Min or Less

The run distance should take roughly 2:00 to 2:30. A little faster or shorter depending on your ability.

If you are unable to run for space or weather reasons - you may sub 2 min of single or double unders, taps, or low step ups today!

For the push press the bar will start at the shoulders. You will have your feet roughly under your hips. Dip down and keep your heels on the ground. Keep the chest lifted and dip down slightly. Don't allow the chest to fall forward. Stand up hard and fast and feed the power from the legs into the bar. Press to lock out with the biceps by the ears. Keep the belly tight!

Choose a weight that you CANNOT do all 30 in a row, but you can do at least 7 or so every time you pick it up - even when you are tired!

PROGRAM C

PROGRAM C

WARM UP

Full Body Simple Warm Up

WORKOUT

3 Rounds
30 Push Press
30 Cal Bike Men/22 Cal Bike Women
OR
500 Meter Row

(Choose EITHER Bike or Row)

RX Men: 75-95# Bar OR 40# DBs
RX Women 55-65# OR 25# DBs

RX + Men: 115# + OR 50# DBs +
RX + Women: 75# + OR 35# DBs +

Gymnastics RX + Option: Sub Handstand Push Ups or Pike on Box HSPU (Just mark RX + and put that you did that in comments)

Score: Total Time
Goal: 12 Min or Less

The bike/row distance should take roughly 2:00 to 2:30. Little more/little less depending on your ability!

For the push press the bar will start at the shoulders. You will have your feet roughly under your hips. Dip down and keep your heels on the ground. Keep the chest lifted and dip down slightly. Don't allow the chest to fall forward. Stand up hard and fast and feed the power from the legs into the bar. Press to lock out with the biceps by the ears. Keep the belly tight!

Choose a weight that you CAN NOT do all 30 unbroken, but can do at least 7 or so every time you pick it up - even when you are tired.

MAMA MODIFICATIONS

DB 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.

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

SHIFT 102319

SHIFT TIP 102319

SHIFT WARM UP

Running Warm Up

SHIFT WORKOUT

For Time:
6 Rounds
1 Minute Jog, Row, Bike, or Taps
12 Push Press (Dip + Press)

Idea Weight for Men: 35-50# Single KB/DB -or- 2x 15-25# Dumbbells
Idea Weight for Women: 12-25# Single KB/DB -or- 2x 8-12# Dumbbells

Score: Total Time
Goal: 14 Min or Less

You can choose between jog, row, bike or taps today for the 1 min section.

For the push press the weight will start at the shoulders. You will have your feet roughly under your hips. Dip down and keep your heels on the ground. Keep the chest lifted and dip down slightly. Don't allow the chest to fall forward. Stand up hard and fast and feed the power from the legs into the weight. Press to lock out with the biceps by the ears. Keep the belly tight!

MAMA MODIFICATIONS

DB 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.

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.

102419

TIP SB FRONT RACK STEP UPS 10-24-19

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

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

PROGRAM A*

PROGRAM A

WARM UP

Pull Up Warm Up
Full Body Simple Warm Up

WORKOUT

8 Rounds
8 Step Up Overs
8 Pull Ups

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

RX + Men: 50# DBs / 10 Rounds
RX + Women: 35# DBs / 10 Rounds

Strict Pull Up Option: 4-6 Strict Pull Ups Per Round

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

Score: Total Time
Goal: Under 12 Min

Pretty simple one, but the dumbbell version today is going to be VERY grippy - so HANG on and take smart breaks!

For the dumbbell step up overs you will hold a dumbbell in each hand. Place one foot on the box or what you are stepping on. Make sure the whole foot is on the step. Dumbbells are held at the sides and you will drive out of the heel to stand. You will then step the other foot onto the box and then step off the other side. We suggest facing the box and turning around on top of it before going off on the other side. Making sure that you are in control on the lowering portion as well. You may also choose to step off on the other side still walking forward, or do almost a side stepping up and over.

If you don't have something you can go up and OVER - no worries, you may just do regular step ups.

Nothing to step on at all? Sub alternating Lunges.

For the pull ups you may do kipping/butterfly pull ups, banded kipping pull ups, strict pull ups, strict banded pull ups, bar in rack rows, ring/trx rows, or if no bar etc is available - bent over rows with your dumbbells.

Remember to start with straight arms at the bottom and pull the elbows back as you pull your chin over at the top.

If you are doing strict or banded we suggest lowering to 4-6 reps per round to allow you to keep moving.

We do not suggest jumping pull ups for this workout.

PROGRAM B

PROGRAM B

WARM UP

Pull Up Warm Up
Full Body Simple Warm Up

WORKOUT

8 Rounds
8 Front Rack Step Ups
8 Pull Ups

RX Men: 75#
RX Women: 55#

RX + Men: 90# / 10 Rounds
RX + Women: 65# / 10 Rounds

Strict Pull Up Option: 4-6 Strict Pull Ups Per Round

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

Score: Total Time
Goal: Under 12 Min

For the front rack step ups you will place the bar on the front of the shoulders with the elbows high. Allow the bar to roll back into the finger tips and lift the chest/tighten the belly!

Make sure you place your WHOLE foot on the step or box. Drive through the heel to stand completely. Don't allow the working knee to cave in. Lower under control. Alternate feet with each step up. So for each step up you will do 4 per leg.

Nothing to step on at all? Sub alternating Lunges.

For the pull ups you may do kipping/butterfly pull ups, banded kipping pull ups, strict pull ups, strict banded pull ups, bar in rack rows, ring/trx rows, or if no bar etc is available - bent over rows with your bar.

Remember to start with straight arms at the bottom and pull the elbows back as you pull your chin over at the top.

If you are doing strict or banded we suggest lowering to 4-6 reps per round to allow you to keep moving.

We do not suggest jumping pull ups for this workout.

PROGRAM C

PROGRAM C

WARM UP

Pull Up Warm Up
Full Body Simple Warm Up

WORKOUT

8 Rounds
8 Sandbag Front Rack Step Ups
8 Pull Ups

Ideal Bag weight:
Men: 50-70#
Women: 25-45#

RX + Men/Women: 10 Rounds

Strict Pull Up Option: 4-6 Strict Pull Ups Per Round

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

Score: Total Time
Goal: Under 12 Min

For the sandbag front rack step ups you will place the bag on the front of the shoulders with the elbows high. Lift the chest/tighten the belly!

Make sure you place your WHOLE foot on the step or box. Drive through the heel to stand completely. Don't allow the working knee to cave in. Lower under control. Alternate feet with each step up. So for each step up you will do 4 per leg.

Nothing to step on at all? Sub alternating Lunges.

For the pull ups you may do kipping/butterfly pull ups, banded kipping pull ups, strict pull ups, strict banded pull ups, bar in rack rows, ring/trx rows, or if no bar etc is available - bent over rows with your sandbag!

Remember to start with straight arms at the bottom and pull the elbows back as you pull your chin over at the top.

If you are doing strict or banded we suggest lowering to 4-6 reps per round to allow you to keep moving.

We do not suggest jumping pull ups for this workout.

MAMA MODIFICATIONS

DB STEP UPS - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller or shorter step/less range of motion. You can also try stepping laterally onto a stack of plates or something instead of stepping forward and up, sometimes this helps create some control in managing the position of the pelvis. Option to sub: Single Leg Glute Bridge, Hip Thrusts, Air Squat, Goblet/DB Squat

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.

SHIFT 102419

SHIFT TIP 102419

SHIFT WARM UP

Full Body Simple Warm Up

SHIFT WORKOUT

12 Min AMRAP
8 Step Ups (Alternating)
8 Ring/TRX Rows or Upright Rows

(If you have rings or TRX Bands do the rows)

No weight necessary today!

Score: Total number of completed rounds + any additional reps.

For this workout you will find something to step up on that is roughly 14-20" if possible. If that height is not comfortable for you or painful at all - you may lower it to something more manageable. You can step on a box, bench, stack of plates, a cooler - anything that is around that height and sturdy enough to step up on. If you absolutely have nothing that works - you may sub alternating lunges.

For the step ups you will put your whole foot on the step. Make sure you don't allow the knee to collapse in and drive off of the heel to stand all of the way up. Bring both feet up and then bring both feet down, alternating which is the working foot at the bottom. It is 8 reps alternating so you end up doing 4 per side per round.

For the ring or trx rows the more parallel your body is to the ground the more difficult this will be. Find an angle that challenges you, but that you don't have to break more than once per set.

Make sure you start with a straight arm and pull all of the way to your chest each time.

If you don't have rings, trx bands or anything that you can do an upper body pull with - you may sub upright rows with light dumbbells or a kettlebell!

MAMA MODIFICATIONS

DB STEP UPS - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller or shorter step/less range of motion. You can also try stepping laterally onto a stack of plates or something instead of stepping forward and up, sometimes this helps create some control in managing the position of the pelvis. Option to sub: Single Leg Glute Bridge, Hip Thrusts, Air Squat, Goblet/DB Squat

102519

TIP BB POWER SNATCH 10-25-19

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

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Warm Up Flow | Spine Strengthening
Post: Hips | Cool Down Flow

PROGRAM A

PROGRAM A

WARM UP

Full Body Simple Warm Up
Squat Warm Up

Workout

5 Rounds

Each Round is a 3 Min AMRAP
(As Many Rounds and Reps as Possible in 3 Min)

6 Single Arm Dumbbell Power Snatch (alternating)
6 Dumbbell Front Squat (2 Dumbbells)
3 Dumbbell Facing Burpees

Rest 1 Min Between AMRAPS

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

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

Extra Challenge Option: Switch to 6 Single Arm DB Overhead Squats (3 per side per round)

Score: Total Completed Rounds from each AMRAP + any additional reps from each.
Goal: 3 + Rounds in Each AMRAP!

For this workout you will do a 3 minute AMRAP - 5 times. So when the clock starts you will do the 6 Power Snatches, 6 Front Squats, and 3 DB Facing Burpees as many times as you can in 3 min. When the clock hits 3 min you will rest for 1 min. During that time - note your score. After 1 min of resting you will start over with another 3 minute AMRAP. You will start fresh with a brand new round and again do as many rounds as possible in 3 min followed by a 1 min rest....repeat until you have done a total of FIVE 3 Min AMRAPs.

At the end you add up all of the completed rounds you got plus any additional reps for your score.

For the DB power snatch the dumbbell will start on the ground. You will have your feet under your shoulders with the dumbbells between the feet and the heels down. You will have a hinge at the hip and a bend at the knee. Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear. In the catch the heels are down, knees out, chest up. Stand to finish. Alternate hands with each rep. So for each set of 8 you end up doing 4 per side.

For the front squats you will bring the DBs to the front of the shoulder with the elbows high.

If you are doing the overhead squat you will bring a single DB to a locked out position over your head/over the middle of your body.

For either squat you will reach the butt back and down. Drive the knees out. Keep the heels down and chest up. Get the butt lower than the knees at the bottom (no collapsing or plopping). Stand all of the way up.

For the dumbbell facing burpees you will face your dumbbells. Get your chest and thighs to the ground by either jumping or stepping back. Jump or step the feet back in. Jump over your dumbbells. Turn around and repeat!

PROGRAM B*

PROGRAM B

WARM UP

Snatch Warm Up
Squat Warm Up

Workout

5 Rounds

Each Round is a 3 Min AMRAP
(As Many Rounds and Reps as Possible in 3 Min)

3 Power Snatch
6 Front Squat
3 Bar Facing Burpees

Rest 1 Min Between AMRAPS

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

RX+ Men and Women: Switch Front Squat to an Overhead Squat

Score: Total Completed Rounds from each AMRAP + any additional reps from each.
Goal: 3 Rounds + Each time!!

For this workout you will do a 3 minute AMRAP - 5 times. So when the clock starts you will do the 3 Power Snatches, 6 Front Squats, and 3 Bar Facing Burpees as many times as you can in 3 min. When the clock hits 3 min you will rest for 1 min. During that time - note your score. After 1 minutes of resting you will start over with another 3 minute AMRAP. You will start fresh with a brand new round and again do as many rounds as possible in 3 min followed by a 1 min rest. Repeat until you have done a total of FIVE - 3 Min AMRAPS.

At the end you add up all of the completed rounds you got plus any additional reps for your score.

For the power snatch the bar will start on the ground. You will have your feet under your hips and the heels down. Hands are wide in your overhead squat grip. You will have a hinge at the hip and a bend at the knee. Chest stays lifted, arms straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbows high and outside (to keep the bar close) - pull under the bar slightly as you punch to lock out over head. In the catch the heels are down, knees out, chest up and bar over the middle of the body. Stand to finish.

For the front squats you will bring the bar to the front of the shoulder with the elbows high.

If you are doing the overhead squat you will keep the bar over your head/over the middle of your body.

For either squat you will reach the butt back and down. Drive the knees out. Keep the heels down and chest up. Get the butt lower than the knees at the bottom (no collapsing or plopping). Stand all of the way up.

For the bar facing burpee you will face your bar. Get your chest and thighs to the ground by either jumping or stepping back. Jump or step the feet back in. Jump over your bar. Turn around and repeat!

PROGRAM C

PROGRAM C

WARM UP

Full Body Simple Warm Up
Squat Warm Up

Workout

5 Rounds

Each Round is a 3 Min AMRAP
(As Many Rounds and Reps as Possible in 3 Min)

3 Sandbag Ground to Overhead
6 Sandbag Front Squat
3 Sandbag Facing Burpees

Rest 1 Min Between AMRAPS

No RX or RX+: Just use the bag you've got

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

Score: Total Completed Rounds from each AMRAP + any additional reps from each.
Goal: 3 + Rounds in Each AMRAP!

For this workout you will do a 3 minute AMRAP - 5 times. So when the clock starts you will do the 3 Sandbag Ground to Overhead, 6 Sandbag Front Squats, and 3 SB Facing Burpees as many times as you can in 3 min. When the clock hits 3 min you will rest for 1 min. During that time - note your score. After 1 min of resting you will start over with another 3 minute AMRAP. You will start fresh with a brand new round and again do as many rounds as possible in 3 min followed by a 1 min rest....repeat until you have done a total of FIVE 3 Min AMRAPs.

At the end you add up all of the completed rounds you got plus any additional reps for your score.

For the sandbag ground to overhead the bag will start at your feet. Make sure that the heels are down, knees slightly bent, arms are long and straight, chest is up. Stand up by lifting the chest and squeezing the butt. Pick up speed and keep the arms long. Almost jump with your bag to add momentum and then keep it close to the body as you guide it ALL the way overhead. Finish locked out overhead with the belly tight and biceps by the ears.

For the front squats you will bring the sandbag to the front of the shoulders with the elbows high.

For either squat you will reach the butt back and down. Drive the knees out. Keep the heels down and chest up. Get the butt lower than the knees at the bottom (no collapsing or plopping). Stand all of the way up.

For the sandbag facing burpees you will face your sandbag. Get your chest and thighs to the ground by either jumping or stepping back. Jump or step the feet back in. Jump over your sandbag. Turn around and repeat.

MAMA MODIFICATIONS

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 the SHIFT programming with Bent Over Rows.

BURPEES - There are many reasons why you might need to modify the burpee. Especially if you find that the shape of your pregnant belly is becoming too uncomfortable to move throughout the range of motion, if you are coning in the plank position, or if jumping back or forward causes too much pressure in the pelvic floor please consider one of the following modifications: No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat. You can also always sub a movement that allows you to move a little more fluidly like Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull

KB/DB Deadlift - 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.

SHIFT 102519

SHIFT TIP 102519

SHIFT WARM UP

Simple Shift Warm up

SHIFT WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
6 KB/DB Deadlift
6 Goblet Squat
3 Burpees

Idea Weight for Men: 25-35# KB or DB
Idea Weight for Women: 12-25# KB or DB

Score: Total completed Rounds + any additional reps
Goal: 6 Rounds +

For this workout you may use a single kettlebell or a single dumbbell. If your dumbbells are super light - you may also choose to use 2.

For the deadlifts you will have the kettlebell between the feet. Feet are under the shoulders with the heels down. Hinge at the hips and bend the knees to grab the dumbbell/kb. Keep the chest lifted and back flat. To pick up the dumbbell/kb you will think of lifting the chest and pressing the heels into the ground. Squeeze the butt to stand all of the way up.

You may also sub 2 dumbbells outside of the feet. Make sure to keep the chest UP!

For the goblet squat you will hold a single dumbbell or kb at the chest. Lift the chest and tighten the belly. Reach the butt back and down. Keep the heels down and drive the knees OUT! Get the butt lower than the knees at the bottom with the chest still lifted. Don't let the weight pull you forward. Stand all of the way up by driving the heels into the ground lifting the chest.

If you are unable to go all of the way down without collapsing with weight. Try it without! If you are still unable to get that low in a good position OR if you have any pain in that position you may choose to squat to a target. Our goal is to eventually get you all of the way down though! Even if you have to slow down a bit.

For the burpees you will place your hands on the ground. Jump or step the feet back. Place the knees down. Perform a push up getting the chest and thighs to the ground. Press up. Jump or step your feet in. Jump and clap over your head!

If you need to you can also sub no push up burpees or even elevated burpees!

MAMA MODIFICATIONS

BURPEES - There are many reasons why you might need to modify the burpee. Especially if you find that the shape of your pregnant belly is becoming too uncomfortable to move throughout the range of motion, if you are coning in the plank position, or if jumping back or forward causes too much pressure in the pelvic floor please consider one of the following modifications: No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat. You can also always sub a movement that allows you to move a little more fluidly like Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull

KB/DB Deadlift - 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.

102619

TIP PLANK TAPS 10-26-19

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

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Morning Coffee | Calves/Ankles
Post: Cool Down Flow | Hamstrings

PROGRAM A*

PROGRAM A

WARM UP
Squat Warm Up
Full Body Simple Warm Up

WORKOUT

5 Rounds
40 Double Unders
24 Wall Balls
12 Plank Taps

Ball Weights / Heights:
Men: 20#ish Ball / 10' ish target (or what you can)
Women: 13-15#ish Ball / 9' ish target (or what you can)

RX+ Option: 50 Double Unders / Ball Plank Up and Overs

Score: Total Time
Goal: Under 20 Min

Couple options with this one today. Make it work for you and what you can do/have to work with.

The double unders should take no longer than about 1:15 - 1:30 MAX. If you want to lower the number to 30 - do that. But if you need to lower more than that to hit the time goal we prefer you swap to dumbbell or chalk line hop overs. You may also choose to do 1 min of singles or even a 200 meter. run.

For the wall balls you will hold the ball at the chest with the chest up and elbows tucked in. Feet are under the shoulders with the heels down. Reach the butt back and down with the ball at the chest and chest lifted. Drive the knees out and keep the heels down. Get the butt lower than the knees at the bottom without collapsing the back and the heels down. Stand up hard and fast driving through the heels and leading with the chest. Almost JUMP with the ball to use the power from your legs to help you throw it! Ideall you will throw to a 9-10' target on the wall/side of your house etc. Catch the ball at your chest BEFORE you start the squat on the next rep.

If you have low cielings or don't have a med ball a great sub is single dumbbell thrusters. You may also do thrusters with an empty barbell - or see Program C for sandbag options!

For the plank taps you will get into a plank position with your med ball out in front of you (at arms distance). Reach up and tap the medicine ball with the right hand, then the left. That is 1 rep. Do a total of 12 taps! Keep the butt in line with the shoulders by keeping the belly tight. Go to your knees if needed. You may also sub shoulder taps if the reach is too much.

For RX+ the ball will be next to the chest in the plank position. Place one hand on the ball, then the other and walk over to the other side. Going over ONCE = 1 rep. So you go back and forth 6 times per round.

PROGRAM C

PROGRAM C

WARM UP
Squat Warm Up
Full Body Simple Warm Up

WORKOUT

5 Rounds
40 Double Unders
24 Side to Side Sandbag Thrusters
12 Plank Up and Over Sandbag

Ideal sandbag weights:
Men: 50-70#
Women: 25-45#

RX+ Option: Swap Double Unders for a 200m Burden Run

Score: Total Time
Goal: Under 20 Min

The double unders should take no longer than about 1:15 - 1:30 MAX. If you want to lower the number to 30 - do that. But if you need to lower more than that to hit the time goal we prefer you swap to dumbbell or chalk line hop overs. You may also choose to do 1 min of singles or even a 200 meter. run/burden run (RX+).

For the side to side sandbag thrusters you will start standing with the feet shoulder width apart and the bag on one shoulder. Reach the butt back and down, keep the chest lifted and heels down, drive the knees out. Get the butt lower than the knees with the chest up, heels down, knees out. Stand hard and fast out of the bottom of the squat and pop the sandbag off of the shoulder. Press it up and over to the other shoulder. That is 1 rep. Alternate shoulders with each rep.

For the sandbag plank up and overs you will start in a plank position parallel to your bag. Make sure your belly is tight with hips in line with shoulders. No saggy or raised butts! Walk hands up and over the bag to the other side to complete 1 rep. Go back and forth for a total of 12 reps.

TEAM VERSION

TEAM VERSION

WARM UP
Squat Warm Up
Full Body Simple Warm Up

WORKOUT

3 Rounds
50 Double Unders (Each)
80 Wall Balls
20 Plank Taps (Each)

Ball Weights / Heights:
Men: 20#ish Ball / 10' ish target (or what you can)
Women: 13-15#ish Ball / 9' ish target (or what you can)

RX+ Option: 50 Double Unders / Ball Plank Up and Overs

Score: Total Time
Goal: Under 20 Min

Couple options with this one today. Make it work for you and what you can do/have to work with.

The way this flows for the team version is you BOTH do 50 Double Unders or Double Under Sub at the same time. Then you share the 80 wall balls (one person works at a time) and then BOTH do 20 plank taps at the same time.

The double unders should take no longer than about 1:15 - 1:30 MAX. If you want to lower the number to 30 - do that. But if you need to lower more than that to hit the time goal we prefer you swap to dumbbell or chalk line hop overs. You may also choose to do 1 min of singles or even a 200 meter. run.

For the wall balls you will hold the ball at the chest with the chest up and elbows tucked in. Feet are under the shoulders with the heels down. Reach the butt back and down with the ball at the chest and chest lifted. Drive the knees out and keep the heels down. Get the butt lower than the knees at the bottom without collapsing the back and the heels down. Stand up hard and fast driving through the heels and leading with the chest. Almost JUMP with the ball to use the power from your legs to help you throw it! Ideall you will throw to a 9-10' target on the wall/side of your house etc. Catch the ball at your chest BEFORE you start the squat on the next rep.

If you have low cielings or don't have a med ball a great sub is single dumbbell thrusters. You may also do thrusters with an empty barbell - or see Program C for sandbag options!

For the plank taps you will get into a plank position with your med ball out in front of you (at arms distance). Reach up and tap the medicine ball with the right hand, then the left. That is 1 rep. Do a total of 12 taps! Keep the butt in line with the shoulders by keeping the belly tight. Go to your knees if needed. You may also sub shoulder taps if the reach is too much.

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.

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

PLANK TAPS- BIRTHFIT Functional Progression 3 or the BIRTHFIT Bear Crawl would be an awesome option for managing any diastasis in the plank position. You could also try Elevated Shoulder Taps, Floor/Bench Press, Front Raises, Overhead Plate March, or Waiter Walks, or Palloff Press