11419

TIP BB HANG SQUAT CLEAN THRUSTER 11-4-19

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW | COUCH STRETCH
POST: QUADS/IT BAND | SI JOINT RELEASE

PROGRAM A

PROGRAM A

WARM UP
Running Warm Up
Dumbbell Squat Clean Warm Up

WORKOUT

Every 2 Min for as long as you can last OR 30 Min...
Run 200 Meters
10 Dumbbell Hang Squat Clean Thrusters

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

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

Score is total rounds completed + reps into the next round.
Goal: Get to at least 16 minutes (8th Round)

* Count the 200m run as 2 reps, 1 rep for making it 100m out and 1 rep for getting all the way back

So originally this was going to be a regular EMOM with the run on one minute and the clusters on the next minute. But, then we decided this sounded more fun - if you want to pace the run to not be so gassed for the clusters - go for it - just know that it might not give you enough time. Lots of ways to strategize and play with this.

IF you end up making it all the way to 30 min - that's almost 2 miles and 150 clusters...oh boy. The goal would be to get to at least 16 min - anything after is a bonus. Don't feel like you need to choose a weight or run scale that will for sure get you all the way to 30 min. If the 200 takes you more than 1:15 - shorten it. If you need to break up the 10 reps - lower to 7-8.

If you don't have a way to measure 200 meters exactly, just keep in mind that it should be a distance that will take you about a minute when running at a moderate pace.

If you absolutely can't run for space or equipment reasons - no worries. You may swap out roughly 1 min of doubles -singles - taps - or low step ups. Again looking for something around a minute.

The hang squat clean thruster (cluster) will start with the dumbbells at your waist. You will perform a hang squat clean, but dipping slightly, shrugging, and pulling down into a squat with the dumbbells landing on the shoulder.

From there you will perform a thruster which is standing from the squat and accelerating as you go up so that you use the drive from the legs to aide in a press overhead.

For this movement, keep the chest up and heels down/knees out in the squat. Use the legs to drive up and finish with the biceps next to the ears and elbows completely locked out.

After completion of the press, all you have to do is bring the dumbbells back down to the hang (the waist) and start there for your next rep!

PROGRAM B*

PROGRAM B

WARM UP
Running Warm Up
Barbell Clean Warm Up

WORKOUT

Every 2 Min for as long as you can last OR 30 Min...
Run 200 Meters
10 Hang Squat Clean Thrusters

RX Men: 75#
RX Women: 55#

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

Score is total rounds completed + reps into the next round.
Goal: Get to at least 16 minutes (8th Round)

* Count the 200m run as 2 reps, 1 rep for making it 100m out and 1 rep for getting all the way backSo originally this was going to be a regular EMOM with the run on one minute and the clusters on the next minute. But, then we decided this sounded more fun - if you want to pace the run to not be so gassed for the clusters - go for it - just know that it might not give you enough time. Lots of ways to strategize and play with this.

IF you end up making it all the way to 30 min - that's almost 2 miles and 150 clusters...oh boy. The goal would be to get to at least 16 min - anything after is a bonus. Don't feel like you need to choose a weight or run scale that will for sure get you all the way to 30 min.

If 200 meters takes you more than 1:15 - shorten the distance. If you would have to break the thrusters - lower the weight or if that's not possible lower the reps to 7-8.

If you don't have a way to measure 200 meters exactly, just keep in mind that it should be a distance that will take you about a minute when running at a moderate pace.

If you absolutely can't run for space or equipment reasons - no worries. You may sub roughly 1 min of double/single unders - taps - or low step ups.

The hang squat clean thruster (cluster) will start with the bar at your waist. You will perform a hang squat clean, but dipping slightly, shrugging, and pulling down into a squat with the bar landing on the shoulder.

From there you will perform a thruster which is standing from the squat and accelerating as you go up so that you use the drive from the legs to aide in a press overhead.

For this movement, keep the chest up and heels down/knees out in the squat. Use the legs to drive up and finish with the bar over the top of your head and elbows completely locked out.

After completion of the press, all you have to do is bring the bar back down to the hang (the waist) and start there for your next rep!

PROGRAM C

PROGRAM C

WARM UP
Running Warm Up
Barbell Clean Warm Up

WORKOUT

Every 2 Min for as long as you can last OR 30 Min...
Row 18 Cal Men / 12 Cal Women OR
Bike 15 Cal Men / 10 Cal Women
10 Hang Squat Clean Thrusters

RX Men: 75# Barbell OR 40# DBs
RX Women: 55# Barbell OR 25# DBs

RX Plus Men: 95# + Barbell OR 50#+ DBs
RX Pus Women: 65# + Barbell OR 35#+ DBs

Score is total rounds completed plus reps into the next round.
Goal: Get to at least 16 minutes (into the 8th round)

So originally this was going to be a regular EMOM with the run on one minute and the clusters on the next minute. But, then we decided this sounded more fun - if you want to pace the row or bike to not be so gassed for the clusters - go for it - just know that it might not give you enough time. Lots of ways to strategize and play with this.

IF you end up making it all the way to 30 min - that's a lot of row/bike and 150 clusters...oh boy. The goal would be to get to at least 16 min - anything after is a bonus. Don't feel like you need to choose a weight and row/bike scale that will for sure get you all the way to 30 min.

The row/bike distance that you choose should take you roughly 45 seconds to 1:10 at the longest when moving a a moderate but challenging pace.

The hang squat clean thruster (cluster) will start with the bar at your waist. You will perform a hang squat clean, but dipping slightly, shrugging, and pulling down into a squat with the bar landing on the shoulder.

From there you will perform a thruster which is standing from the squat and accelerating as you go up so that you use the drive from the legs to aide in a press overhead.

For this movement, keep the chest up and heels down/knees out in the squat. Use the legs to drive up and finish with the bar over the top of your head and elbows completely locked out.

After completion of the press, all you have to do is bring the bar back down to the hang (the waist) and start there for your next rep!

IF - you are unable to do the run plus the 10 clusters in about 90 or so seconds for your first round - scale the weight down. If you are using the lightest dumbbells you have and it's still not going to allow you to get to 16 min or 8 rounds - lower the reps.

MAMA MODIFICATIONS

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

DB HANG SQUAT CLEANS - You could always try less weight. The Upright Rows and Goblet Squats is also a great all around modification for this! You could even sub KB Swings if the belly is in the way of the Upright Row. For pregnant mamas with bellies that interrupt the most efficient path of the bar, be sure to sub DBs for the bar so you are not training incorrect movement patterns.

UPRIGHT ROWS - Love this movement for Mamas! But if your belly is getting in the way of the high pull or row feel free to sub a KB Swing

11519

TIP BW BURPEE PULL UP 11-5-19

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: AIRPLANE STRETCH | COUCH STRETCH
POST: THORACIC SPINE RELEASE | PIGEON STRETCH

PROGRAM A

PROGRAM A

WARM UP
Pull Up Warm Up
Full Body Warm Up

Workout

4 Rounds
30 DB Deadlifts
10 Burpee Pull Ups

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

RX+ Men: 30 Single Leg DB Deadlifts (Alternating)
RX + Women: 30 Single Leg DB Deadlifts (Alternating)

RX+ Option: Add Weight

Score: Total Time
Goal: Under 15 Min

Broke the volume for Program A into 4 rounds so as not to have you guys doing 60 deadlifts in a row. Since the barbell version is a bit heavier today and we wanted you to have as close to a similar stimulus as possible - if you can make the single leg thing happen - go for it!

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

To lower - send your butt back. Keep your chest lifted and belly tight. Keep those heels down. Once the DBs go below your knees, re-bend them and bring the DBs back to the starting position under control. Only one head of each dumbbell needs to touch at the bottom!

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 as you hinge at the hip of your standing leg. Keep your belly tight and shoulders retracted as you hinge forward to tap one head of the DBs to the ground. Push through your heel to stand back up all the way.

Remember 30 reps = 15 on each leg.

For the burpee pull ups, start standing under or slightly behind your pull up bar. Bend your knees, hinge forward and plant your palms flat on the ground. Step or jump your feet back to a plank position. Lower all the way to the floor so thighs, hips, and chest are touching. Press back up to the top of a push up and step or jump your feet back in. Then grip the bar and perform a strict, kipping, or butterfly pull up.

You may also modify to a burpee + jumping pull up or 10 Burpees + 10 ring/trx rows.

PROGRAM B*

PROGRAM B

WARM UP
Pull Up Warm Up
Full Body Warm Up

Workout

2 Rounds
30 Deadlifts
20 Burpee Pull Ups

RX Men: 165-185#
RX Women: 105-125#

RX+ Men: 205# +
RX + Women: 145# +

Score: Total Time
Goal: Under 12 Min

Can you go sub 10?

So looking at the goal time for this workout - we are giving you roughly 5-6 min per round. This means that you SHOULD NOT choose a deadlift weight that you will do all 30 in a row. Choose something that you will keep to sets of 10 or even 7-8. This very personal for each of you so go higher or lower than the suggested weights to make this happen. No sloppy deadlifts. Don't let your ego get in your way here!

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.

For the burpee pull ups, start standing under or slightly behind your pull up bar. Bend your knees, hinge forward and plant your palms flat on the ground. Step or jump your feet back to a plank position. Lower all the way to the floor so thighs, hips, and chest are touching. Press back up to the top of a push up and step or jump your feet back in. Then grip the bar and perform a strict, kipping, or butterfly pull up.

You may also modify to a burpee + jumping pull up or 20 Burpees + 20 ring/trx rows.

PROGRAM C

PROGRAM C

WARM UP
Pull Up Warm Up
Full Body Warm Up

WORKOUT

2 Rounds
30 Deadlifts
8-12 Burpee Bar or Ring Muscle Ups

RX Men: 165-185#
RX Women: 105-125#

RX+ Men: 205# +
RX + Women: 145# +

Score: Total Time
Goal: Under 15 Min

So looking at the goal time for this workout - we are giving you roughly 5-6 min per round. This means that you SHOULD NOT choose a deadlift weight that you will do all 30 in a row. Choose something that you will keep to sets of 10 or even 7-8. This very personal for each of you so go higher or lower than the suggested weights to make this happen. No sloppy deadlifts. Don't let your ego get in your way here!

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.

The burpee bar/ring muscle up start standing under or slightly behind the bar or rings. Perform a burpee by getting all the way down to the ground so thighs, hips and chest are touching. Then step or jump for feet back in, stand up and grab the bar or rings for the muscle up.

A muscle up is a combination of a big pull up, a transition over top the bar or rings, and a press out of the bottom of a dip. Make sure you are proficient with pull ups and dips before attempting a muscle up in a workout. You may modify with the jumping version to practice the transition from the pull up into the dip.

MAMA MODIFICATIONS

DB Deadlift - If pregnant and the shape of your belly is creating a change in the efficiency and safety of the bar path or postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift. 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.

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

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 110519

SHIFT TIP 110519

SHIFT WARM UP

Full Body Shift Warm Up

SHIFT WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
15 KB/DB Deadlifts
7 Push Ups
7 Ring/TRX or Upright Rows

Idea weight for Men: Single 30-50# KB/DB - or - lighter pair of dumbells
Idea weight for Women: Single 12-25# KB/DB -or- lighter pair of dumbbells

Score: Total number of completed rounds + any additional reps
Goal: 6 Rounds +

For this workout you will have 12 Min to get through the 15 + 7 + 7 as many times as you can! Remember to move smoothly and with good form throughout!

For the deadlifts you can either use a single DB or KB between the feet or hold a lighter pair of dumbbells just outside the feet at the bottom. In the set up position with the weight on the ground - make sure the heels are down, knees are bent, butt is back and higher than the knees, arms are straight, chest is up, belly tight! To lift the weight you will think about driving through the heels and lifting the chest. Stand all of the way up keeping the arms long and straight. Squeeze the cheeks at the top. Lower under control keeping the belly tight and chest up. Reach the butt back and bend the knees!

For the push ups you may do regular push ups, knee push ups, or even elevated push ups. Make sure that you don't allow yourself to snake or get saggy through the midline. Keep the belly tight and think about keeping your shoulders, hips, and knees in a straight line. Make sure the hands are not too wide, but just wider than the shoulders. When the elbows bend the go back and down and don't flare out. Lower under control with the goal of getting the chest all of the way to the ground. Press out completely at the top.

Another option is to do floor press with dumbbells. For this you can lay on your back on the floor or on a bench and do basically a bench press motion. Lowering to the chest and pressing straight up at the top.

For the ring/trx row option remember that the more parallel your body is to the ground - the more difficult these become. Find something that eventually you won't be able to do all 7 in a row.

If you don't have rings or trx type bands you can also do a stretch band pull down, bar in the rack pull up/row - or an upright row with your dumbbell(s) or KB(s).

When doing the upright row - you want to focus on keeping the shoulders pulled back and pull the weight up your body

MAMA MODIFICATIONS

DB Deadlift - If pregnant and the shape of your belly is creating a change in the efficiency and safety of the bar path or postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift. 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.

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

11619

TIP BW LUNGES 11-6-19

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW | THORACIC SPINE RELEASE
POST: SCIATICA/PIRIFORMIS | CHEST OPENER

PROGRAM A*

PROGRAM A

WARM UP
Full Body Simple Warm Up
Shoulder Warm Up

WORKOUT

4 Rounds
60 Double Unders
30 Lunges (unweighted)
4 Wall Walks

No weight needed

RX + Men/Women: 80 Double Unders, 40 Lunges, 6 Wall Walks

Score: Total Tim
Goal: Under 15 Min

Since we went heavy yesterday - today we are going completely unweighted! Each round should be under 4 min. Choose reps, subs, and modifications to allow you to keep moving!

For the double unders, your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 90 seconds each time. If 60 double unders will take longer, you may want to lower to 30 reps. If 30 will still be really broken up, maybe choose to go with the dumbbell hop overs or double rep singles for this workout.

You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step forward with the front leg or backward with the rear leg so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Stand all the way up between reps, bring feet in line with each other and alternate legs with each lunge. So for each set of 30 you end up doing 15 on each side.

If you struggle with balance or collapsing in your torso, try lunging while holding on to something like a squat rack or a door frame.

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.

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up
Shoulder Warm Up

WORKOUT

4 Rounds
Row 250 Meters
or
Bike 15 Cal Men / 11 Cal Women
30 Lunges (unweighted)
4 Wall Walks

No weight needed

RX + Men/Women: 300 Meters or 18 Cal Men / 14 Cal Women, 40 Lunges, 6 Wall Walks

Score: Total Time
Goal: Under 15 Min

Since we went heavy yesterday - today we are going completely unweighted! Each round should be under 4 min. Choose reps, subs, and modifications to allow you to keep moving!

For the bike/row, it should take about a minute, definitely no more than 90 seconds. Shorten the distance or reduce the calories as needed.

You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step forward with the front leg or backward with the rear leg so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Stand all the way up between reps, bring feet in line with each other and alternate legs with each lunge. So for each set of 30 you end up doing 15 on each side.

If you struggle with balance or collapsing in your torso, try lunging while holding on to something like a squat rack or a door frame.

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.

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.

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

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

INCHWORMS - If you notice any coning while performing Inchworms sub: BIRTHFIT bear crawls, BIRTHFIT Functional Progression 3, Overhead Plate Hold/March, DB Seated Press, Strict Press, Elevated Push Up, Floor Press, BIRTHFIT Dumbbell Windmill

SHIFT 110619

SHIFT TIP 110619

SHIFT WARM UP

Super Simple Shift Warm Up

SHIFT WORKOUT

10 Min AMRAP
(As Many Rounds and Reps as Possible in 10 Min)
20 Single Unders - or Line Skips
10 Alternating Lunges
3 Inchworms

No weight needed!

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

No weight needed today! You will simply take 10 min to get through the 20-10-3 as many times as you can!

For the first part you have a few choices, you can do single unders with your jump rope - line skip overs - or if even that is out of the question you can do just a low step up or taps.

For the lunges you will alternate feet with each step. So for each set of 10 you end up doing 5 per leg. You can do forward stepping, reverse stepping, or even walking lunges! We love reverse stepping as your working leg stays planted - but whatever is comfortable for you is good to go.

Make sure you take a long enough step each time that you are able to keep the front heel on the ground when the back knee lightly touches the ground. Don't allow the front knee to cave in and keep that chest lifted. Use the back of a chair or a pole for balance if needed, but keep weight evenly distributed on the feet.

If you aren't able to go down all of the way - go to where you are comfortable. If lunges just aren't an option for you - you may choose to do alternating single leg toe touches - like a single leg deadlift with no weight! Make sure on those that you bend the working knee and keep the chest lifted!

For the Inchworms you will start standing. Place the hands on the ground in front of you and walk them away from your feet until you are in the top of a push up position. You may then put down the knees and lower your body to the ground. Press back up and then walk the hands back to the feet.

If you need to you may choose to take the push up out of this movement all together.

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.

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

INCHWORMS - If you notice any coning while performing Inchworms sub: BIRTHFIT bear crawls, BIRTHFIT Functional Progression 3, Overhead Plate Hold/March, DB Seated Press, Strict Press, Elevated Push Up, Floor Press, BIRTHFIT Dumbbell Windmill

11719

TIP DB PUSH PRESS 11-7-19

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE | COUCH STRETCH
POST: SHOULDER STRETCH | PIGEON STRETCH

PROGRAM A*

PROGRAM A

WARM UP
Box Jump Warm Up
Shoulder Warm Up

WORKOUT

4 Rounds
Each Round is a 3 Min AMRAP: (As Many Rounds and Reps as Possible in 3 Min)
8 Box Jumps
6 DB Push Press
4 DB Step Up Overs

Rest 1 Min Between Each 3 Min AMRAP

RX Men: 40# DBs / 22-24" Box
RX Women: 25# DBs / 18-20" Box

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

Score: TOTAL Rep Count from ALL 4 AMRAPS - so if you do a total of 8 complete rounds combined plus an additional 20 random reps (that weren't full rounds) Add 8 X 18 (8 rounds of 18 reps each) = 144 + the 20 random reps = 164
Goal: 200 Reps +

(That's roughly a goal of 3 rounds per each AMRAP or More)

Each AMRAP is only 3 minutes but make sure you choose a load that you can perform the dumbbell movements unbroken the whole way. Try to go right into the step up overs after the push presses without putting the DBs down.

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

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

If jumping is not an option, then you can sub kettlebell swings to eye level but keep in mind there will be more swinging tomorrow!

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

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

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

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

Nothing to step on at all? Sub lunges!

Feel free to lower the weight to nothing if you need to!

PROGRAM B

PROGRAM B

WARM UP
Box Jump Warm Up
Overhead Warm Up

WORKOUT

4 Rounds
Each Round is a 3 Min AMRAP: (As Many Rounds and Reps as Possible in 3 Min)
8 Box Jumps
6 Push Press
4 Front Rack Step Ups (Alternating)

Rest 1 Min Between Each 3 Min AMRAP

RX Men: 75# / 22-24" Box
RX Women: 55# / 18-20" Box

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

Score: TOTAL Rep Count from ALL 4 AMRAPS - so if you do a total of 8 complete rounds combined plus an additional 20 random reps (that weren't full rounds) Add 8 X 18 (8 rounds of 18 reps each) = 144 + the 20 random reps = 164
Goal: 200 Reps +

(That's roughly a goal of 3 rounds per each AMRAP or More)Each AMRAP is only 3 minutes but make sure you choose a load that you can perform the barbell movements unbroken the whole way. Try to go right into the step up overs after the push presses without putting the bar down.

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

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

If jumping is not an option, then you can sub kettlebell swings to eye level but keep in mind there will be more swinging tomorrow!

Set up for the push press with the bar on your shoulders and elbows high. Feet hip to shoulder width apart. Chest up, belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the bar pops up off the shoulders, press straight up to lock out.

Finish standing tall, arms straight, biceps by the ears. Squeeze your butt and keep your belly tight.

For the barbell front rack step ups you will have the bar on the front of the shoulders with the belly tight and elbows up.

Step your whole foot onto the box. If you don't have a box you may do this on a bench or something similar. You could even do this on something like a chair (a sturdy chair). Make sure you choose a weight and a height that you are comfortable stepping up AND down.

Feel free to lower the height of the step up to something challenging but manageable for you!

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.

PROGRAM C

PROGRAM C

WARM UP
Box Jump Warm Up
Shoulder Warm Up

WORKOUT

4 Rounds
Each Round is a 3 Min AMRAP: (As Many Rounds and Reps as Possible in 3 Min)
8 Box Jumps
6 Sandbag Push Press
4 Sandbag Step Up Overs

Rest 1 Min Between Each 3 Min AMRAP

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

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

Score: TOTAL Rep Count from ALL 4 AMRAPS - so if you do a total of 8 complete rounds combined plus an additional 20 random reps (that weren't full rounds) Add 8 X 18 (8 rounds of 18 reps each) = 144 + the 20 random reps = 164
Goal: 200 Reps +

(That's roughly a goal of 3 rounds per each AMRAP or More)

You've got options for the bag placement on the push press (side to side or racked in front) and the step up overs (on shoulder or back rack) If you keep the back on one shoulder you can easily transition from the push presses into the step up overs so in terms of efficiency, that is the way to go, if you can go unbroken!

For the box jumps choose a box that allows you to land softly in a good position with both feet completely on the box with a neutral spine and your chest up. Make sure when you jump and when you land that the knees do not cave in. Stand all the way up on your box/bench. You may also sub step ups. Or, if you don't have something to jump ON - find something to jump OVER!

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

If jumping is not an option, then you can sub kettlebell swings to eye level but keep in mind there will be more swinging tomorrow!

For the push presses you can go side to side (starting racked on one shoulder) or front racked. Feet are between hip and shoulder width apart. Chest up. Belly tight. Dip keeping the heels down and allowing the knees to come forward. Reach the hips back slightly but keep the chest lifted.

Stand up hard and fast. Pop the sandbag off of the shoulder or biceps and finish with a press straight to lock out. Biceps by the ears. Standing tall. Locked out elbows. Belly tight. Lower the bag down onto the opposite shoulder or to your biceps. Each time you press counts as one rep. So 6 reps is 3 one each side.

For these step up and overs hold the sandbag on your shoulder. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. You may step off of the front or turn on the box and step back.

Nothing to step on at all? Sub lunges!

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

MAMA MODIFICATIONS

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.

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.

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

SHIFT 110719

SHIFT TIP 110719

SHIFT WARM UP

Super Simple Shift Warm Up

SHIFT WORKOUT

10 Rounds
8 Alternating Step Ups
6 DB/KB Press

Idea weight for Men: Single 30-50# KB/DB -or- pair of lighter dumbbells
Idea weight for Women: 12-25# KB/DB -or- pair of lighter dumbbells

Score: Total Time
Goal: Under 12 Min

For this workout you will complete 10 rounds of the 8+6.

For the step ups you will choose a height that will challenge you, but that you feel comfortable stepping up and down. If possible this should be at least 12"+.

Make sure to put your WHOLE foot on the step each time. Don't allow the knee to cave in and drive out of the heel to stand completely. Lower under control and switch feet. Each set of 8 you will do 4 per leg.

If you are feeling up to you you can hold a little bit of weight for these step ups, otherwise you will just do them unweighted.

For the press you can hold either a single DB/KB in both hands at the chest or a pair or dumbbells at the shoulders. Keep the belly tight and use no assistance from your legs as you press straight up - locking out the elbows with your biceps by your ears at the top and the weight over the top of your head. Lower by bringing the elbows forward.

Avoid any leaning back in this movement - keep the belly tight! You may also choose to do these seated if necessary!

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.

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

11819

TIP WORKOUT 10-1

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE | PIGEON STRETCH
POST: HIPS | HAMSTRINGS

PROGRAM A*

PROGRAM A

WARM UP
Running Warm Up
Squat Warm Up

Workout

Every 5 Min for 4 Rounds
Run 400 Meters
30 KB Swings
30 Air Squats

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

RX+ Men/Women: Go every 4:30

Score: Slowest Round ONLY
Goal: Under 4:15

at 0:00, begin Round 1
at 5:00, begin Round 2
at 10:00, begin Round 3
at 15:00, begin Round 4

For this workout, you'll want to give yourself at least 45 seconds to rest between rounds. Push the pace on the run!

You will get rest so the goal is to push the pace and go all out each round!!

For the 400m run, you're working with 2:00-2:30.
You may need to adjust the distance if it's taking longer than that. 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 swings you, 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 dumbbell weightless and then (keeping the belly tight) guide the weight all of 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 air squats - set up with feet shoulder width apart. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep.

PROGRAM C

PROGRAM C

WARM UP
Running Warm Up
Squat Warm Up

Workout

Every 5 Min for 4 Rounds
Row 500 Meters
or
Bike 30 Cal Men / 22 Cal Women
30 KB Swings
30 Air Squats

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

RX+ Men/Women: Go every 4:30

Score: Slowest Round ONLY
Goal: Under 4:15

For this workout, you'll want to give yourself at least 45 seconds to rest between rounds. Push the pace on the bike/row!

You are SUPPOSED to be getting rest on this one! Go all out each time and try to hang on!

The bike/row should take 2:00-2:30 so adjust the calories/distance if you need to.

For the bike option, make sure you breathe and use your whole body as a unit. Use your arms to push and pull to assist your foot in driving the pedal around.

For the row option, try to avoid rounding the back too far forward on the way in or leaning too far back on the way out. Remember to drive into the footplate with your legs, then open your hips and lean back slightly and THEN pull with your arms to bring the handle to the middle of your torso. The chain should remain flat the whole way out and back in.

For the swings you, 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 dumbbell weightless and then (keeping the belly tight) guide the weight all of 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 air squats - set up with feet shoulder width apart. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep.

MAMA MODIFICATIONS

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.

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 RE-TEST 110819

SHIFT TIP 101119

SHIFT WARM UP

Simple Shift Warm up
Squat Warm Up

SHIFT WORKOUT

8 Rounds
30 Seconds Jog, Row, Bike, Taps, Single Unders
30 Seconds KB/DB Swings
30 Seconds Air Squats
30 Seconds Rest

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

Score: Total Reps of Swings and Squats Combined
Goal: 150+

For this workout we will rotate every 30 seconds for a total of 16 min.

For the first 30 seconds you will choose what you are able to/have available. Choices are a jog (this can be like an out and back from your garage etc), row, bike, single unders, taps, or low step ups. The idea for this interval is to move for the entire 30 seconds at an uncomfortable but sustainable pace.

When the clock hits 30 seconds you will transfer to your kettlebell/dumbbell swings. Hold the weight in both hands at the waist. Stand with feet shoulder width apart with the heels down. Allow the knees to bend slightly and allow a hinge at the hips. Keep the arms straight, chest up, and belly tight. Pull the weight through the legs. Stand up hard and fast to make the bell weightless. Guide it to eye level. Avoid leaning back. Use the legs! Allow gravity to bring the bell back down, but keep those heels down and chest up!

For the squats your feet are shoulder width apart. Stand with the chest up and belly tight. Reach your butt back and down. Drive your knees out. Keep your chest lifted. Ideally you will get to the bottom with the chest up, knees out, heels down, with the butt lower than the knees. Fight hard against plopping or collapsing in the bottom. To stand drive through the heels and lift the chest as you press the knees out!

If you have any pain in the bottom position from past injuries or issues, you may choose to use something as a counterbalance (like holding on to the back of a chair) or squat to a slightly higher 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.

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!

11919

TIP DB MAN MAKERS 11-9-19

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING FLOW | HIP FLEXORS/PSOAS
POST: SI JOINT RELEASE | LOWER BACK RELEASE

PROGRAM A*

PROGRAM A

WARM UP
Running Warm Up
Squat Warm Up
Shoulder Warm Up

WORKOUT

Part 1

5 Min AMRAP
(As Many Reps as Possible in 5 Min)
DB Man Makers

Rest 3 Min Before Part 2

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

RX+ ( We REALLY don't think this is necessary btw): go heavier

Score: Total Reps in 5 Min
Goal: 24+ Reps

The manmaker has a good amount of steps. If you try to rush it or hold your breathe, you will get gassed really quickly. Make sure you are always breathing and take the time to find good positions!

For the man makers you will place your hands on the dumbbells roughly shoulder width apart. Jump or step your feet back. Place your knees down if you need to and perform a push up. Then perform a renegade row on each side. From the top of the push up position you will pull the elbow back, bringing the dumbbell to the side of the rib cage. Try to avoid rotating, allowing the hips to come up, or sagging the hips. Lower the dumbbell back to the ground and repeat on the other side.

Then jump or step the feet in. Dumbbells may be inside or outside the feet based on your preference. Heels down, chest up, flat back, knees are
bent. Stand up hard and fast keeping the dumbbells close and pull them up your body as you pull yourself under. Catch with the elbows high and the DBs on your shoulders in the bottom of a squat. Heels down, knees out, butt lower than knees, chest up, belly tight, back flat.

Drive through the heels to stand up. Stand up hard and fast to pop the dumbbells off of the shoulders. Keep the belly tight and finish by pressing to lockout with the biceps by the ears.

Part 2

4 Min AMRAP
(As Many Reps as Possible in 4 Min)
Devil Press

Rest 2 Min Before Part 3
Use same weight as Part 1.

Score: Total Reps in 4 Min
Goal 30 Reps +

You are using the same weight as in part 1 but try to maintain a pace that you can get 7-8 reps per minute.

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

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

Part 3

AMRAP 3 Min
(As Many Reps as Possible in 3 Min)
Burpees

No weight
Score: Total Reps Completed in 3 Min
Goal: 42 Reps +

Three minutes of burpees, oh yeah!! Remember to breathe throughout the movement and just KEEP MOVING!

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!

PROGRAM B

PROGRAM B

WARM UP
Running Warm Up
Barbell Clean Warm Up
Overhead Warm Up

WORKOUT

Part 1

5 Min AMRAP
(As Many Reps as Possible in 5 Min)
Barbell Manmakers

Rest 3 Min Before Part 2

RX Men: 95#
RX Women: 65#

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

Score: Total Reps in 5 Min
Goal: 24+ Reps

So there are a lot of components to this movement. Your goal is to get about 5 reps per minute or 10-12 seconds per rep. This means, take the time to find good positions and move well!

1 BARBELL MANMAKER =
DEADLIFT
BENT OVER ROW
HANG SQUAT CLEAN
THRUSTER

For the deadlift make sure the heels stay down and the bar stays close. Keep the chest up and belly tight. Start with a hinge at the hip and a bend in the knee with straight arms. Stand completely at the top. Then bring the bar back to below the knee but not all of the way to the ground. Keep the knees slightly bent and the chest up. Pull the bar to the chest with the elbows going back then lower back to below the knee. Stand.

Perform a hang squat clean by dipping forward slightly, reaching the butt back and bending the knees. Allow the bar to travel down the leg. Chest up, belly tight. Arms straight. Bar close. Stand fast and shrug. Pull the bar up your body as you pull yourself under. Shoot the elbows around and through quickly to catch on the shoulders with the elbows high in the bottom of a squat. Heels down, knees out, butt lower than knees, chest up, belly tight.

Stand up hard and fast. Pop the bar off of the shoulders. Keep belly tight and press to lockout!

Part 2

4 Min AMRAP
(As Many Reps as Possible in 4 Min)
Plate Burpees

Rest 2 Min Before Part 3

RX Men: 45# Plate
RX Women: 25# Plate

No RX+ for Part 2 or Part 3

Score: Total Reps in 4 Min
Goal 30 Reps +

30 reps is about 7-8 reps per minute. Try to maintain a constant pace for the whole 4 minutes.

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

Part 3

AMRAP 3 Min
(As Many Reps as Possible in 3 Min)
Burpees

No weight

Score: Total Reps Completed in 3 Min
Goal: 42 Reps +

Three minutes of burpees, oh yeah!! Remember to breathe throughout the movement and just KEEP MOVING!

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!

PROGRAM C

PROGRAM C

WARM UP
Running Warm Up
Squat Warm Up
Shoulder Warm Up

WORKOUT

Part 1

5 Min AMRAP
(As Many Reps as Possible in 5 Min)
Sandbag Burpee Squat Clean Thrusters

Rest 3 Min Before Part 2

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

Score: Total Reps in 5 Min
Goal: 24+ Reps

Pay close attention to hand and foot placement on going into and out of the burpee portion of this movement. Keep your hands on the bag. This will allow you to set up in a good position for the rest of the movement. And, remember to breathe!

For the sandbag burpee squat clean thruster you will place your hands on the sandbag. Go down into the bottom of a push up position and then jump or step your feet in. Then you will perform a squat clean with your sandbag. For the squat clean you will make sure your knees are bent and chest is UP/back is flat. Keep the arms straight and dig the heels into the ground as you pick up the sandbag. Once past the knees you will almost JUMP and shrug the shoulders with straight arms. Use that momentum to bring the sandbag up to the biceps with the elbows coming around and forward. Pull yourself down and under catching the sandbag on the biceps in the bottom of the squat with elbows high. Make sure the heels are down and knees are out.

To stand, lead with the chest and elbows - keeping the sandbag on the biceps and 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.

Part 2

4 Min AMRAP
(As Many Reps as Possible in 4 Min)
Sandbag Burpees

Rest 2 Min Before Part 3
Use same weight as Part 1.

Score: Total Reps in 4 Min
Goal 30 Reps +

To hit the goal of 30+ reps in 4 minutes, try to maintain a constant pace of 7-8 reps per minute. Smooth movement will get you there!

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

Part 3

AMRAP 3 Min
(As Many Reps as Possible in 3 Min)
Burpees

No weight

Score: Total Reps Completed in 3 Min

Goal: 42 Reps +Three minutes of burpees, oh yeah!! Remember to breathe throughout the movement and just KEEP MOVING!

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!

TEAM VERSION

TEAM VERSION

WARM UP
Running Warm Up
Squat Warm Up
Shoulder Warm Up

WORKOUT

Part 1:

10 Min AMRAP
(As Many Reps as Possible in 5 Min)
DB Man Makers

You will do this in a "You go I go" 1 min on - 1 min off fashion.

So you for 1 min Partner A gets as many reps as possible - then for 1 min Partner B goes...keep swapping until you hit 10 min.

NO REST FOR TEAM VERSION BEFORE PART 2!

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

RX+ ( We REALLY don't think this is necessary btw): go heavier

Score: Total Reps combined in 10 Min
Goal: 50+ Reps

The manmaker has a good amount of steps. If you try to rush it or hold your breathe, you will get gassed really quickly. Make sure you are always breathing and take the time to find good positions!

For the man makers you will place your hands on the dumbbells roughly shoulder width apart. Jump or step your feet back. Place your knees downif you need to and perform a push up. Then perform a renegade row on each side. From the top of the push up position you will pull the elbow back, bringing the dumbbell to the side of the rib cage. Try to avoid rotating, allowing the hips to come up, or sagging the hips. Lower the dumbbell back to the ground and repeat on the other side.

Then jump or step the feet in. Dumbbells may be inside or outside the feet based on your preference. Heels down, chest up, flat back, knees are
bent. Stand up hard and fast keeping the dumbbells close and pull them up your body as you pull yourself under. Catch with the elbows high and the DBs on your shoulders in the bottom of a squat. Heels down, knees out, butt lower than knees, chest up, belly tight, back flat.

Drive through the heels to stand up. Stand up hard and fast to pop the dumbbells off of the shoulders. Keep the belly tight and finish by pressing to lockout with the biceps by the ears.

Part 2:

8 Min AMRAP
(As Many Reps as Possible in 8 Min)
Devil Press

You will do this in a "You go I go" 1 min on - 1 min off fashion.

So you for 1 min Partner A gets as many reps as possible - then for 1 min Partner B goes...keep swapping until you hit 18 min.

NO REST FOR TEAMS BEFORE PART 3!

Use same weight as Part 1.

Score: Total Reps combined in 8 Min
Goal 60 Reps +

You are using the same weight as in part 1 but try to maintain a pace that you can get 7-8 reps per minute.

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

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

Part 3

AMRAP 6 Min
(As Many Reps as Possible in 6 Min)
Burpees

You will do this in a "You go I go" 1 min on - 1 min off fashion.

So you for 1 min Partner A gets as many reps as possible - then for 1 min Partner B goes...keep swapping until you hit 24 min.

No weight

Score: Total Reps combined in 6 Min
Goal: 90 Reps +

Remember to breathe throughout the movement and just KEEP MOVING!

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!

MAMA MODIFICATIONS

MAN MAKERS - 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 in the row. 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!

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!