ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY
POST(best as a finisher): SUNS OUT GUNS OUT | BUTTS AND GUTS
EITHER(can be warm up or finisher): GYMNASTICS
SWAP(skip the main workout and do one of these instead): SANDBAG | ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW | CALVES/ANKLES
POST: HIPS | COOL DOWN FLOW

PROGRAM A

PROGRAM A

WARM UP
Running Warm Up
Dumbbell Clean Warm Up
Shoulder Warm Up

WORKOUT

3 Rounds

Each Round is on a 5 Min Clock
In Each 5 Min Cycle Complete:
400 M Run
Then
Max Rounds:
7 Dumbbell Power Cleans
5 Dumbbell Front Squats
3 Dumbbell Push Jerks

Rest 3 Min Between Each 5 Min Cycle

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

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

Score: Total Completed Rounds + Any Additional Reps of the 7-5-3 from all 3 of the 5 Min Cycles Combined
Goal: 9 Rounds +

So you have 5 minutes to complete a 400m run, then in the remaining time, as many rounds as possible of the Power Cleans, Front Squats, and Push Jerks. Rest for 3 minutes and do this again at 8:00 until 13:00. Final round goes from 16:00-21:00.

The run should take 2:00-2:30. If you can't run for weather or space purposes, try 2 minutes of single/double unders, low step ups, toe taps, or even mountain climbers.

DB power cleans start with the DBs on the ground just outside your feet, which are positioned hip width apart. Bend your knees and keep your heels down. Allow a slight hinge at the hips, arms straight. Keep your belly tight and your back flat.

Stand up hard and fast. Shrug the shoulders. Pull the elbows high as you pull yourself down. Shoot the elbows around and through FAST to allow the DBs to land on the shoulder with the elbows high. Catch in just a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the weight back to the ground for the next rep.

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

Reach the butt back and down trying to keep the elbows and chest up as you descend until your butt is below your knees. Drive the knees out and keep the heels down throughout. Do not collapse in this position. Do not go so low that the back starts to round.

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

Push Jerks start with DBs on the shoulders, elbows high. Your feet are under your hips and your heels are down.

Dip keeping the heels down into a quarter squat. Keep the chest up. Stand up hard and fast. Drive the power from the legs into the DBs.

As the DBs travel up, push your body down to receive them with arms locked out overhead in a partial squat. Stand up all the way.

PROGRAM B*

PROGRAM B

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

WORKOUT

3 Rounds

Each Round is on a 5 Min Clock
In Each 5 Min Cycle Complete:
400 M Run
Then
Max Rounds:
7 Power Cleans
5 Front Squats
3 Push Jerks

Rest 3 Min Between Rounds

RX Men: 95-115#
RX Women: 65-75#

RX+ Men: 135#+
RX+ Women: 85#+

**May also swap out the barbell for a sandbag in this version.

Score: Total Completed Rounds + Any Additional Reps of the 7-5-3 from all 3 of the 5 Min Cycles Combined
Goal: 9 Rounds +

So you have 5 minutes to complete a 400m run, then in the remaining time, as many rounds as possible of the Power Cleans, Front Squats, and Push Jerks. Rest for 3 minutes and do this again at 8:00 until 13:00. Final round goes from 16:00-21:00.

The run should take 2:00-2:30. If you can't run for weather or space purposes, try 2 minutes of single/double unders, low step ups, toe taps, or even mountain climbers.

Power Cleans start with the bar on the ground. Hands will be outside of the legs. Feet under the hips roughly. Knees are bent, bar is close to the body, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders. Pull the elbows high and outside to keep the bar close. Shoot the elbows around and through FAST to get the bar on the shoulder with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat. Stand fully to complete the movement.

Front Squats start with the bar resting on the shoulders with a loose fingertip grip and elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight!

Reach the butt back and down trying to keep the elbows and chest up as you descend until your butt is just below your knees.

Drive the knees out and keep the heels down throughout. Do not collapse in this position. Do not go so low that the back starts to round.

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

Push Jerks start with bar on the shoulders in front of you, elbows high. Your feet are under your hips and your heels are down.

Dip keeping the heels down into a quarter squat. Keep the chest up. Stand up hard and fast. Drive the power from the legs into the bar.

As the bar travels up, push your body down to receive it with arms locked out overhead in a partial squat. Stand up all the way.

PROGRAM C

PROGRAM C

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

WORKOUT

3 Rounds

Each Round is on a 5 Min Clock
In Each 5 Min Cycle Complete:
Bike 30 Cal Men / 22 Cal Women
Or
Row 500 Meters
Then
Max Rounds:
7 Power Cleans
5 Front Squats
3 Push Jerks

Rest 3 Min Between Rounds

RX Men: 95-115#
RX Women: 65-75#

RX+ Men: 135#+
RX+ Women: 85#+

**May also use the dumbbell options from Program A or a sandbag in this version.

Score: Total Completed Rounds + Any Additional Reps of the 7-5-3 from all 3 of the 5 Min Cycles Combined
Goal: 9 Rounds +

So you have 5 minutes to complete the bike/row, then in the remaining time, as many rounds as possible of the Power Cleans, Front Squats, and Push Jerks. Rest for 3 minutes and do this again at 8:00 until 13:00. Final round goes from 16:00-21:00.

The bike/row should take 2:00-2:30. Adjust the distance or calories as needed.

Power Cleans start with the bar on the ground. Hands will be outside of the legs. Feet under the hips roughly. Knees are bent, bar is close to the body, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders. Pull the elbows high and outside to keep the bar close. Shoot the elbows around and through FAST to get the bar on the shoulder with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat. Stand fully to complete the movement.

Front Squats start with the bar resting on the shoulders with a loose fingertip grip and elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight!

Reach the butt back and down trying to keep the elbows and chest up as you descend until your butt is just below your knees.

Drive the knees out and keep the heels down throughout. Do not collapse in this position. Do not go so low that the back starts to round.

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

Push Jerks start with bar on the shoulders in front of you, elbows high. Your feet are under your hips and your heels are down.

Dip keeping the heels down into a quarter squat. Keep the chest up. Stand up hard and fast. Drive the power from the legs into the bar.

As the bar travels up, push your body down to receive it with arms locked out overhead in a partial squat. Stand up all the way.

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.

POWER/SQUAT CLEANS - You could try less weight or starting from the hang. 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.

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

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 112519

SHIFT WARM UP

Simple SHIFT Warm Up

SHIFT WORKOUT

10 Rounds
30 Seconds Taps, Low Step Ups, Single Unders, Bike, Row
then
7 Kettlebell/Dumbbell Deadlifts
5 Goblet Squats
3 Kettlebell/Dumbbell Press

Idea weight for Men: Single 30-50# KB/DB - or - Pair of Lighter Dumbbells
Idea weight for Women: Single 12-25# KB - or - Pair of Lighter Dumbbells

Score: Total Time
Goal: Under 15 Min

The way this workout will flow is as follows: You will do 30 seconds of whatever you choose for that part. The goal is to choose from the options and move at a consistent but slightly uncomfortable pace for the whole 30 seconds. Then you will perform 7 Deadlifts, 5 Goblet Squats, then 3 Overhead Press. Repeat until you have done 10 total rounds.

For the first part you will choose from single unders (jump rope), low step ups, taps, a jog/run, bike, or row.

For the deadlifts you will either have a single KB/DB betwen the feet or will use a pair of lighter KBs/DBs on either side of the feet.

Make sure for the deadlifts the heels are down, knees are bent, butt is back and higher than the knees, chest is up, belly tight, and arms long in the set up. To lift think about digging the heels into the ground and lifting the chest. Squeeze the butt to stand up completely at the top. To lower keep the chest lifted and belly tight as you reach the butt back and bend the knees!

For the Goblet Squat you will hold the weight at the chest/shoulders. Feet are shoulder width apart with the heels down. Lift the chest and tighten the belly. Reach the butt back and down. Keep the heels down as you drive the knees out. Ideally you will get the butt lower than the knees at the bottom with heels down, knees out, and chest up! Drive through the heels to stand!

If you need to - you can do these with no weight in order to get all of the way down and keep good position. Or if injury/issue prevents this you may squat to a slightly higher target!

For the press the weight will start at the chest/shoulders. Stand tall. Press the weight straight up over your head. Keep the belly tight and finish with the biceps by the ears!

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.

POWER/SQUAT CLEANS - You could try less weight or starting from the hang. 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.

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

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.

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY
POST(best as a finisher): BUTTS AND GUTS
SWAP(skip the main workout and do one of these instead): SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE | COUCH STRETCH
POST: HIP FLEXORS/PSOAS | CHEST OPENER

PROGRAM A*

PROGRAM A

WARM UP
Full Body Simple Warm Up
Box Jump Warm Up

Workout

7 Rounds
12 Push Up
10 Dumbbell Bent Over Rows
6 Seated Box Jumps

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

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

RX+ Option: Try a higher box!

Score: Total Time
Goal: Under 15 Min

Make sure you check out the full description below of the SEATED box jump. Modify the the push ups and choose loads for the rows that allow 2 minute rounds.

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

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

Set up for the bent over rows by deadlifting the DBs to just below the knee. From here, keeping the torso position set and the chest lifted - you will pull the elbows back and bring the dumbbells to just below the chest. Keep the belly tight. Bring the dumbbells back to just below the knee with the arms straight at the bottom. No kipping or pulling your CHEST down!

For seated box jumps you need to completely sit down and put your weight on whatever you are sitting on. It's not a squat jump - it's SEATED. So don't worry about trying to speed those up to get the most out of it. Make sure you try MUCH lower heights for your jumping target as you warm up and find what is safe and works for you.

From a seated position (on a low box, plate stack, or some other object ideally lower than the height of your knee), jump up on top of a box in front of you. Feet should be hip width apart on takeoff and about shoulder width apart on landing. Keep your knees in line with your toes on takeoff and landing. Step down off the box and return to a seated position to start the next rep.

Good sub for seated box jumps other than just lower height jump is a seated squat jump - so just sit and then jump straight up rather than onto a box!

If jumping is not possible try a goblet squat with a 2 second pause at the bottom.

PROGRAM B

PROGRAM B

WARM UP
Full Body Simple Warm Up
Box Jump Warm Up

WORKOUT

7 Rounds
12 Push Up
10 Barbell Bent Over Rows
6 Seated Box Jumps

RX Men: 95# / 22-24" Box
RX Women: 65# / 18-20" Box

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

RX+ Option: Try a higher box!

Score: Total Time
Goal: Under 15 Min

Make sure you check out the full description below of the SEATED box jump. Modify the the push ups and choose loads for the rows that allow 2 minute rounds.

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

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

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

For seated box jumps you need to completely sit down and put your weight on whatever you are sitting on. It's not a squat jump - it's SEATED. So don't worry about trying to speed those up to get the most out of it. Make sure you try MUCH lower heights for your jumping target as you warm up and find what is safe and works for you.

From a seated position (on a low box, plate stack, or some other object ideally lower than the height of your knee), jump up on top of a box in front of you. Feet should be hip width apart on takeoff and about shoulder width apart on landing. Keep your knees in line with your toes on takeoff and landing. Step down off the box and return to a seated position to start the next rep.

Good sub for seated box jumps other than just lower height jump is a seated squat jump - so just sit and then jump straight up rather than onto a box!

If jumping is not possible try a goblet squat with a 2 second pause at the bottom.

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up
Box Jump Warm Up

WORKOUT

7 Rounds
8 Handstand Push Ups
10 Bent Over Rows
6 Seated Box Jumps

RX Men: 95#/ 22-24" Box
RX Women: 65#/ 18-20" Box

RX+ Men: 115#+ / 28-30" Box
RX+ Women: 75#+ / 22-24" Box

Score: Total Time
Goal: Under 15 Min

Make sure you check out the full description below of the SEATED box jump. Modify the the push ups and choose loads for the rows that allow 2 minute rounds.

Notice that the box on this version is higher. So take your time when setting up for each jump and be smart!

For the handstand push ups, hands should be slightly wider than shoulder width and about 8-12 inches from the wall. When you lower to the floor, your head should be closer to the wall than your hands. Keep your belly tight to avoid over extension of your spine. You may perform them strict or kipping. Control your descent down and lock out your arms at the top!

Modify these by doing pike push ups with your feet on a box or challenge yourself with some deficit handstand push ups!

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

For seated box jumps you need to completely sit down and put your weight on whatever you are sitting on. It's not a squat jump - it's SEATED. So don't worry about trying to speed those up to get the most out of it. Make sure you try MUCH lower heights for your jumping target as you warm up and find what is safe and works for you.

From a seated position (on a low box, plate stack, or some other object ideally lower than the height of your knee), jump up on top of a box in front of you. Feet should be hip width apart on takeoff and about shoulder width apart on landing. Keep your knees in line with your toes on takeoff and landing. Step down off the box and return to a seated position to start the next rep.

Good sub for seated box jumps other than just lower height jump is a seated squat jump - so just sit and then jump straight up rather than onto a box!

MAMA MODIFICATIONS

PUSH UPS - If you notice coning/doming in the plank position or if you find yourself straining to breathe or bearing down forcefully with your breath, sub an elevated push up with hands on box, bench, wall, table, etc. You could also sub Floor Press, Seated DB Press, or Front Raises.

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.

SHIFT WARM UP

Full Body Shift Warm Up

SHIFT WORKOUT

AMRAP 14 MIN
(As Many Rounds and Reps as Possible in 14 Min)
7 Push Up
7 Single Arm Dumbbell Bent Over Row (Right)
7 Single Arm Dumbbell Bent Over Row (Left)
7 Plate or Line Hops, Tuck Jumps, or Step Ups

Idea weight for Men: Single 25-40# DB
Idea weight for Women: Single 10-25# DB

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 9 Rounds +

For this workout you will work your way through the 7-7-7-7 sequence as many times as possible in 14 min!

For the push ups you may do regular, knee push ups, elevated push ups - or mamas you can even look into doing a dumbbell bench press to give the core a break.

Whatever you choose focus on keeping the belly tight and shoulders in line with the hips. No saggy push ups or high butts! Make sure that the hands aren't too wide. They should be just outside of shoulder width and elbows should go back - not flare out. Lower chest all of the way to the ground and press to lock out at the top. Lower the number if 7 turns into singles really fast. Try 4-5 per round!

For the Single Arm Dumbbell Bent Over Rows you will hold a dumbbell or kb in one hand and let it hang from the shoulder with the shoulder blade pulled back. Lean against the back of a chair or a wall with the other hand. Keep the belly tight. Pull the dumbbell to the rib cage pulling the elbow back. Lower under control.

Do 7 on one side then 7 on the other.

For the final portion you may choose to jump on something low like a bumper plate or 2, a low step, an old phone book. Or you can simply jump over a chalk line or crack on the ground. Other options are tuck jumps - jumping straight up and pulling the knees up!

If jumping isn't in the cards you may swap a moderate height step up! Something challenging but that you are comfortable stepping up and down.

Make sure if you are jumping that you don't allow your knees to cave in on the dip, jump, or landing! Press them forward and out! Reach the butt back slightly in the wind up and use a throw of the arm to assist the UP!

MAMA MODIFICATIONS

PUSH UPS - If you notice coning/doming in the plank position or if you find yourself straining to breathe or bearing down forcefully with your breath, sub an elevated push up with hands on box, bench, wall, table, etc. You could also sub Floor Press, Seated DB Press, or Front Raises.

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.

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY | POWER
EITHER(can be warm up or finisher): GYMNASTICS

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: AIRPLANE STRETCH | PIGEON STRETCH
POST: SCIATICA/PIRIFORMIS | LOWER BACK RELEASE

PROGRAM A*

PROGRAM A

WARM UP
Full Body Simple Warm Up

WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
20 Alternating Single Arm Dumbbell Snatch
20 Supine Toe Touches
20 Alternating Lunges (Unweighted)

RX Men: 40# DB
RX Women: 25# DB

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

RX+ Option: Swap Toe Touches for 12 Toes to Bar

Score: Total Number of Completed Rounds + any Additional Reps
Goal: 4 Rounds +

We're shooting for sub 3 minute rounds here. Choose a load on the power snatches you can cycle through at least 3-4 reps at a time.

For the single DB power snatch the dumbbell will start on the ground, feet on either side about shoulder width apart. Hinge at the hips 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 20 you end up doing 10 per side.

For the supine toe touch you will start lying on your back with your legs extended and heels hovering a few inches from the floor. Your arms will be fully extended straight up in the air with both hands holding one side of the dumbbell, or sharing the handle of the DB or holding a DB in each hand. Keep your belly tight like you are trying to flatten your lower back into the floor. Squeeze your legs together and raise them up into the air until your toes or shins touch the dumbbell(s). Lower your legs back down to a hover with control so you don't overarch your back.

Be careful if you choose to sub Toes to Bar, the last few days have been pretty grippy, so hold on!

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 20 you end up doing 10 on each side.

PROGRAM B

PROGRAM B

WARM UP
Full Body Simple Warm Up
Snatch Warm Up

WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
10 Power Snatches
20 Supine Toe Touches
20 Alternating Lunges (Unweighted)

RX Men: 95#
RX Women: 65#

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

RX+ Option: Swap Toe Touches for 12 Toes to Bar

Score: Total Number of Completed Rounds + any Additional Reps
Goal: 4 Rounds +

We're shooting for sub 3 minute rounds here. Choose a load on the power snatches you can cycle through at least 3-4 reps at a time.

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

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

For the supine toe touches, lie on the floor, legs extended, holding the barbell above your chest with an overhand grip, arms extended fully.

With the legs sealed together, raise them up until your toes or shins touch the bar, then lower back to the floor.

Safety tip:
Place the barbell in the lowest rung of a squat rack and slide underneath before you lift it above your chest. So if you lose your grip, the bar will land on the rack — not your chest.

Be careful if you choose to sub Toes to Bar, the last few days have been pretty grippy, so hold on!

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 20 you end up doing 10 on each side.

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up

WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
20 Sandbag Ground to Overhead
20 Supine Toe Touches
20 Alternating Lunges (Unweighted)

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

Score: Total Number of Completed Rounds + any Additional Reps
Goal: 4 Rounds +

We're shooting for sub 3 minute rounds here. If 20 ground to overhead with the sandbag is going to take longer a minute, consider reducing the reps to 15 or even 10 if using a heavier bag.

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

For the supine toe touches, lie on the floor, legs extended, holding the sandbag above your chest with an overhand grip or neutral, arms extended fully.

With the legs sealed together, raise them up until your toes or shins touch the bag, then lower back to the floor.

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 20 you end up doing 10 on each side.

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 feel free to sub KB Swings, or Hang Clean and Press

SUPINE TOE TOUCHES/LEG LIFTS - Similar to the movement mechanics of Toes to Bar or Sit Ups this movement can put a lot of pressure on the core and the pelvic floor. If you are pregnant or in the rehab or rebuilding stages of postpartum you may want to sub BIRTHFIT Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk

REVERSE LUNGE - 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.

SIT UPS - This movement puts A LOT of pressure on the core and pelvic floor. Please consider risk vs.reward when deciding if this movement is right for you. If you feel confident with your core and pelvic floor health you can always try fewer reps to notice and manage any symptoms. You can also SUB:BIRTHFIT Functional Progressions (see the Warm Up videos in the Member's Only website), Ball Slams, KB Swings, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws.

SHIFT TIP 112719

SHIFT WARM UP

Super Simple Shift Warm Up

SHIFT WORKOUT

AMRAP 10 MIN
(As Many Rounds and Reps as Possible in 10 Min)
12 Unweighted Alternating Lunges
10 Alternating Hang Dumbbell Snatches
8 Sit Ups

Idea weight for Men: 25-40# DB
Idea weight for Women: 10-25# DB

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

For this workout you will make your way through the 12-10-8 sequence as many times as possible in 10 Min.

The lunges should be unweighted and alternating. This means you end up doing 6 per leg per round. These may be forward stepping, reverse stepping, or walking lunges. Make sure you take a long enough step each time that the front heel stays down, with the knee out, when the back knee lightly touches (or comes close). Keep the chest up and drive through the heel to stand completely between reps.

If you are unable to lunge you may swap out single leg alternating toe touches (like a single leg deadlift with no weight) - or alternating step ups.

For the alternating hang dumbbell snatches you will start with a single dumbbell held in one hand at the waist. Dip slightly keeping the heels down, reaching the butt back, and bending the knees. Keep the belly tight, arm long, and chest lifted. Stand up hard and fast. Squeeze the cheeks! Pull the elbow high and outside to keep the dumbbell close to the body. Finish with a punch out overhead - and the bicep by the ear at the top. Lower back to the waist and switch hands. For each set of 10 you end up doing 5 per arm.

For the sit ups - we would love to see a touch the hands behind the head at the bottom - touch the toes at the top. You can do whatever is comfortable with the feet/legs. Feet flat, knees bent. Knees bent, butterfly feet. Legs straight - whatever!

If you are unable to come all of the way up you may try using a band or something to use a slight upper body pull. Make sure to do this slow and controlled and don't just plop back to the ground.

Mamas you may sub something like a dead bug or check Members Only for more Mama Modifications!

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 feel free to sub KB Swings, or Hang Clean and Press

SUPINE TOE TOUCHES/LEG LIFTS - Similar to the movement mechanics of Toes to Bar or Sit Ups this movement can put a lot of pressure on the core and the pelvic floor. If you are pregnant or in the rehab or rebuilding stages of postpartum you may want to sub BIRTHFIT Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk

REVERSE LUNGE - 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.

SIT UPS - This movement puts A LOT of pressure on the core and pelvic floor. Please consider risk vs.reward when deciding if this movement is right for you. If you feel confident with your core and pelvic floor health you can always try fewer reps to notice and manage any symptoms. You can also SUB:BIRTHFIT Functional Progressions (see the Warm Up videos in the Member's Only website), Ball Slams, KB Swings, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws.

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
POST(best as a finisher): SUNS OUT GUNS OUT
EITHER(can be warm up or finisher): GYMNASTICS
SWAP(skip the main workout and do one of these instead): ENDURANCE | SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW | COUCH STRETCH
POST: QUADS/IT | POSTERIOR CHAIN RELEASE

PROGRAM A

PROGRAM A

WARM UP
Running Warm Up
Squat Warm Up

WORKOUT

For Time:
3 Rounds
Run 400 Meters
21 DB Thrusters

Rest 3 Min

3 Rounds
Run 300 Meters
15 DB Thrusters

Rest 3 Min

3 Rounds
Run 200 Meters
9 DB Thrusters

RX Men: 30-40# DBs
RX Women: 15-25# DBs

RX + Men: 21s - 35# DBs, 15s - 40# DBs, 9s - 50# DBs
RX + Women: 21s - 25# DBs, 15s - 30# DBs, 9s - 35# DBs

(So for RX Plus you just go up in weight for each new 3 round section)

Goal: Under 30 Min TOTAL

Oh man-
If you are worried about this number of thrusters - you may choose to scale each part to 2 rounds!!

Make sure you choose a weight for this workout that will allow you to do each set of thrusters in NO MORE than 2-3 sets each time! Which means for the 21s that you will do at LEAST 7-7-7 or something like that. Make sense? Ideally it's something you will get done in 1-2 sets.

If you are unable to run for space or weather reasons, you may sub double unders. Of course you can also sub singles, taps, low step ups, or even dumbbell hop overs. Do 2 min for the 400s, 90 Seconds for the 300s, 1 min for the 200s.

If you choose the run the distances should be 400 (between 90 seconds to 2:15) - 300 (around 60-1:30) - 200 (1 min).

For the thrusters you will have the dumbbells on your shoulders. Get the elbows high but keep a full grip! Squat down by reaching the butt back and down. Keep the heels down and drive the knees out. On you get the butt below the hips you will stand up fast feeding the power from the legs into the press.

Press the dumbbells to lockout overhead! Keep the ribs down!

PROGRAM B*

PROGRAM B

WARM UP
Running Warm Up
Squat Warm Up

WORKOUT

For Time:

3 Rounds
Run 400 Meters
21 Thrusters

Rest 3 Min

3 Rounds
Run 300 Metes
15 Thrusters

Rest 3 Min

3 Rounds
Run 200 Meters
9 Thrusters

RX Men: 75#
RX Women: 55#

RX + Men: 21s - 75#, 15s - 95#, 9s - 115#
RX + Women: 21s - 55#, 15s - 65#, 9s - 75#

(So for RX + you start at RX Weight and to up in weight for each new 3 Round section)

Goal: Under 30 Min TOTAL

Oh man-
If you are worried about this number of thrusters - you may choose to scale each part to 2 rounds!!

Make sure you choose a weight for this workout that will allow you to do each set of thrusters in NO MORE than 2-3 sets each time! Which means for the 21s that you will do at LEAST 7-7-7 or something like that. Make sense? Ideally it's something you will get done in 1-2 sets.

If you are unable to run for space or weather reasons, you may sub double unders. Of course you can also sub singles, taps, low step ups, or even dumbbell hop overs. Do 2 min for the 400s, 90 Seconds for the 300s, 1 min for the 200s.

If you choose the run the distances should be 400 (between 90 seconds to 2:15) - 300 (around 60 - 90 seconds) - 200 (around 1 min).

If you choose the run the distances should be 400 (between 90 seconds to 2:15) - 300 (around 60-1:30) - 200 (1 min).

For the thrusters you will have the bar on your shoulders. Get the elbows high but keep a full grip! Squat down by reaching the butt back and down. Keep the heels down and drive the knees out. On you get the butt below the hips you will stand up fast feeding the power from the legs into the press.

Press the bar to lockout overhead! Keep the ribs down!

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up
Squat Warm Up

WORKOUT

For Time:

3 Rounds
21 Cal Row/Bike
21 Thrusters

Rest 3 Min

3 Rounds
15 Cal Row/Bike
15 Thrusters

Rest 3 Min

3 Rounds
9 Cal Row/Bike
9 Thrusters

RX Men: 75#
RX Women: 55#

RX + Men: 21s - 75#, 15s - 95#, 9s - 115#
RX + Women: 21s - 55#, 15s - 65#, 9s - 75#

(So for RX Plus you go up in weight for each new 3 round section)

Goal: Under 30 Min TOTAL

Oh man-
We realize that we don't usually do equal calories on the rower and bike - BUT this workout is 3 years old now and we can't change it for anyone who has made it tradition. So enjoy!

If you are worried about this number of thrusters - you may choose to scale each part to 2 rounds.

Make sure you choose a weight for this workout that will allow you to do each set of thrusters in NO MORE than 2-3 sets each time! Which means for the 21s that you will do at LEAST 7-7-7 or something like that. Make sense? Ideally it's something you will get done in 1-2 sets.

For the thrusters you will have the bar on your shoulders. Get the elbows high but keep a full grip! Squat down by reaching the butt back and down. Keep the heels down and drive the knees out. On you get the butt below the hips you will stand up fast feeding the power from the legs into the press.

Press the bar to lockout overhead! Keep the ribs down!

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

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.

SHIFT TIP 112819

SHIFT WARM UP

Super Simple Shift Warm Up
Squat Warm Up

SHIFT WORKOUT

Thanksgiving Tradition - SHIFT style!

There are 3 Parts to this...

Part 1:
3 Rounds
1 Min Jog, Bike, Row, Taps, Single Unders
20 Squats
After 3 Rounds: Rest 1 Min

Part 2:
3 Rounds
1 Min Jog, Bike, Row, Taps, Single Unders
15 Squats
After 3 Rounds: Rest 1 Min

Part 3:
3 Rounds
1 Min Jog, Bike, Row, Taps, Single Unders
10 Squats

No weight needed!

Score: Total Time for ALL of it - including REST.
Goal: Under 24 Min

Well this is one way to work up an appetite!

If you feel that the total of 135 squats is too much for where you are at - feel free to lower the number to 10-15 for all 3 sections!

Don't be afraid to grab a family member to join you for this one!

The way this flows is you will do the 3 rounds in part 1 - then rest 1 min - then the 3 rounds in part 2 - rest 1 min - then the 3 rounds in part 3 - DONE!

For the one minute portion of this workout you may choose for what you have available or can do. You may jog, run, walk, row, bike, taps, single unders, or even low step ups.

The goal is to move for the entire minute each time at a consistent but uncomfortable pace!

For the squats you will start with your feet shoulder width apart and your heels down. Stand tall. Lift your chest and tighten your belly. Reach your butt back and down. Drive your knees out, and keep your heels on the ground. Work to keep your chest up and your back flat.

Ideally you will get your butt below your knees at the bottom with your heels down, knees out, chest up!

If going that low causes you to collapse - you may try slowing down or using the back of a chair or something for a little support. Use that support to pull your chest up and stay back in the heels.

If going that low is more of an issue due to past or current injury or mobility restrictions - you may choose to 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.

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

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.

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY
POST(best as a finisher): BUTTS AND GUTS
SWAP(skip the main workout and do one of these instead): ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW | SPINE STRENGTHENING
POST: SI JOINT RELEASE | LOWER BACK RELEASE

PROGRAM A*

PROGRAM A

WARM UP
Full Body Simple Warm Up
Running Warm Up
Pull Up Warm Up

Workout

4 Rounds
30 Double Unders
12 Dumbbell Burpee Deadlifts
30 Double Unders
12 Burpee Pull Ups

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

RX+ Men: 50# DBs / 40 Double Unders
RX+ Women: 35# DBs / 40 Double Unders

Score: Total Time
Goal: Under 20 Min

Pace this one to complete sub-5 minute rounds. Coming out of the burpee, make sure you take a moment to set up properly for the deadlift and the pull up.

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

Also if you did double unders as a sub for running yesterday, consider toe taps or even mountain climbers!

For a Dumbbell Burpee Deadlift you will have your hands on the dumbbells with them on the floor roughly shoulder width apart.

Jump or step the feet back to a plank position and lower chest and hips to the ground then press back up.

Jump or step feet in so that they are IN BETWEEN the dumbbells. Make sure the heels are down, back is flat. Hands are still on dumbbells with straight arms and the chest lifted/knees bent. Lift the chest, drive through the heels and stand up with the dumbbells.

Lower back to the ground with a flat back, tight belly, heels down. Bend your knees once the DBs go below them.

For the burpee pull ups, start standing under or slightly behind your pull up bar. Plant your hands on the floor and initiate the burpee as described above. Once you step or jump your feet back in, grip the bar and perform a strict, kipping, or butterfly pull up.

You may also modify to 12 Burpees + 12 ring/trx rows.

PROGRAM B

PROGRAM B

WARM UP
Full Body Simple Warm Up
Running Warm Up
Pull Up Warm Up

Workout

4 Rounds
30 Double Unders
12 Burpees
12 Deadlifts
30 Double Unders
12 Burpee Pull Ups

RX Men: 155-185# Men
RX Women: 105-125# Women

RX+ Men: 50# DBs / 40 Double Unders / 205#+
RX+ Women: 35# DBs / 40 Double Unders / 135#+

Score: Total Time
Goal: Under 20 Min

Pace this one to complete sub-5 minute rounds. Make sure you breathe on the burpees and take a moment to set your feet in the same place each time coming out of the burpee as you set up for the pull up.

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

Also if you did double unders as a sub for running yesterday, consider toe taps or even mountain climbers!

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

For the 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. Plant your hands on the floor and initiate the burpee as described above. Once you step or jump your feet back in, grip the bar and perform a strict, kipping, or butterfly pull up.

You may also modify to 12 Burpees + 12 ring/trx rows.

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up
Running Warm Up
Pull Up Warm Up

Workout

4 Rounds
30 Double Unders
12 Burpee Sandbag Over Shoulder
30 Double Unders
12 Burpee Pull Ups

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

Score: Total Time
Goal: Under 22 Min

Pace this one to complete sub-5 minute rounds. Coming out of the burpee, make sure you take a moment to set up properly for the sandbag over the shoulder and the pull up.

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

Also if you did double unders as a sub for running yesterday, consider toe taps or even mountain climbers!

For the burpee sandbag over the shoulder, you will 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 and grip the sandbag on the long side.

Technique will vary slightly depending on what type of bag you have. BUT - in general you want the bag between your feet. Feet are roughly shoulder width apart with the heels down. Hinge at the hip and bend the knees enough to try and get at least your hands and part of your forearms under the bag. Lift your chest and tighten your belly. Drive through your heels as you lift the bag. Pull it in close to your body. Stand up hard and fast and roll the bag over your torso - finishing over the shoulder. USE THE POWER FROM YOUR LEGS!!!

For the burpee pull ups, start standing under or slightly behind your pull up bar. Plant your hands on the floor and initiate the burpee as described above. Once you step or jump your feet back in, grip the bar and perform a strict, kipping, or butterfly pull up.

You may also modify to 12 Burpees + 12 ring/trx rows.

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.

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

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

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.

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 or a Deadlift + KB Swing

SHIFT TIP 112919

SHIFT WARM UP

Simple Shift Warm up

SHIFT WORKOUT

15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
20 Single Unders or Line Skip Overs
5 Burpees
10 Deadlifts
20 Single Unders or Line Skip Overs
5 Burpees
10 Upright Rows

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

Score: Total Number of Completed Rounds + any Additional Reps
Goal: 4 Rounds +For this workout you will cycle through the 20 - 5 - 10 - 20 - 5 - 10 as many times as possible in 15 Min!

For the jump/skip section you can do either single unders or a simple skip side to side over a chalk line or crack in the ground! If even the small skip is not ok for you at this time you can sub a low step up! You can also choose to do taps!

For the burpees you may do regular, knee push up burpees, no push up burpees, or even an elevated burpee! Find what will allow you to do 5 in 30 seconds or less each time.

Make sure on the push up portion of the burpee that the hands aren't too wide and elbows go back instead of flaring out. Keep the belly tight to avoid a lot of worming or snaking!

For the deadlifts you will either have a single KB/DB between the feet or a pair of lighter dumbbells on the outsides of the feet. Make sure the knees are bent, chest is up, arms are straight, and heels are down in the set up. Lift the chest and squeeze the butt to stand! Lower by reaching butt back and bending the knees while you keep the belly tight and chest up!

For the upright rows you will either have a single DB/KB in both hands or a pair of pretty light dumbbells (one in each hand). The weight will start held at the waist with you standing tall. Shrug the shoulders up - keep shoulder blades pulled back - then pull the elbows high and outside to bring the weight up the body. This should look like you are zipping up your jacket. Elbows should stay back! Make sure not to let the shoulders and elbows roll forward. Bring to chest height. Lower under control.

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.

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

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

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 or a Deadlift + KB Swing

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): POWER
POST(best as a finisher): SUNS OUT GUNS OUT | BUTTS AND GUTS EITHER(can be warm up or finisher): GYMNASTICS

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW | HIP FLEXOR/PSOAS
POST: COOL DOWN FLOW | SCIATICA/PIRIFORMIS

PROGRAM A

PROGRAM A

WARM UP
Squat Warm Up
Dumbbell Squat Clean Warm Up

WORKOUT

2 Rounds
20 Dumbbell Hang Power Cleans
50 Wall Balls

RX Men: 40# DBs / 20#ish Ball
RX Women: 25# DBs / 13-15#ish Ball

RX+: 3 Rounds

You're only allowed to go RX+ if you complete first 2 Rounds under 9 Min!

Score: Total Time
Goal: Under 12 Min

Okay so make sure that you use your hips and that big shrug on the hang power cleans. Try to avoid doing some kind of big swing curl. Break up the wall balls into small, manageable sets you can perform with minimal rest in between.

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

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

When you catch it. Catch first and then squat.

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

PROGRAM B*

PROGRAM B

WARM UP
Squat Warm Up
Barbell Squat Clean Warm Up

WORKOUT

2 Rounds
20 Barbell Hang Power Cleans
50 Wall Balls

RX Men: 95# / 20#ish Ball
RX Women: 65#/ 13-15#ish Ball

RX+: 3 Rounds
RX+ Option: Go up in weight on the Hang Power Cleans
*You're only allowed to go RX+ if you complete first 2 Rounds under 9 Min.

Score: Total Time
Goal: Under 12 Min

Some of you may be able to go unbroken on the hang power cleans but for most of us, choose a load that you can complete the reps in 2-3 sets. Break up the wall balls into small, manageable sets you can perform with minimal rest in between.

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

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

When you catch it. Catch first and then squat.

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

PROGRAM C

PROGRAM C

WARM UP
Squat Warm Up
Dumbbell Squat Clean Warm Up


WORKOUT

2 Rounds
20 Sandbag Hang Power Cleans
50 Wall Balls

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

RX+: 3 Rounds

Sandbag Version Option: Swap 50 Wall Balls for 30 Sandbag Thrusters

You are only allowed to go RX+ if you complete first 2 Rounds Under 9 Min.

Score: Total Time
Goal: Under 12 Min

Some of you may be able to go unbroken on the hang power cleans but for most of us, choose a load that you can complete the reps in 2-3 sets. Break up the wall balls into small, manageable sets you can perform with minimal rest in between.

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

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

When you catch it. Catch first and then squat.

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

TEAM VERSION

TEAM VERSION

WARM UP
Squat Warm Up
Barbell Squat Clean Warm Up

WORKOUT

In Teams of 2 Complete:
2 Rounds
40 Barbell Hang Power Cleans
100 Wall Balls

++Share the Reps however you like. Only one person works at a time!

RX Men: 95# / 20#ish Ball
RX Women: 65#/ 13-15#ish Ball

RX+: 3 Rounds
RX+ Option: Go up in weight on the Hang Power Cleans

Are only allowed to go RX+ if you complete first 2 Rounds under 12 Min.

Score: Total Time
Goal: Under 16 Min

Know that if you are sharing the reps with your partner, you'll be resting about as long as you are working. This may allow you to push it a bit and get some bigger sets in! Also, you don't have to use the same equipment, one of you can use a bar and the other DBs or even a sandbag!

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

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

When you catch it. Catch first and then squat.

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

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.

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