122319

TIP DB LUNGE DEC 23RD 2019

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY
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): SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAYPRE: WARM UP FLOW | COUCH STRETCH
POST: PIGEON | SHOULDER FLOW

PROGRAM A

PROGRAM A

WARM UP
Overhead Warm Up
Dumbbell Clean Warm Up

WORKOUT

3 Rounds
20 DB Power Clean
30 DB Front Rack Lunge
20 DB Push Press
Rest 1 Min Between Rounds

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

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

Score: Your SLOWEST round.
Goal: Under 4 Min

Ouch.  So the way this works is that you do the 3 rounds of it - but if you peacock you will pay for it.  Your score is your SLOWEST round!  Choose a weight that you think you won't have to break each movement more than twice!

For this dumbbell power clean, the dumbbells will start on the ground just outside of the feet. Feet under the hips roughly. Knees are bent, 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 DBs up the body with the elbows high and back to keep the DBs close. Shoot the elbows around and forward FAST to get the dumbbells on the shoulders 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.

For these lunges, make sure the dumbbells are resting on the shoulders with the elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 30 you end up doing 15 on each side.

For the push press you will have a dumbbell in each hand at the shoulders.  Feet are between hip and shoulder width apart.  Dumbbells are at the shoulders.  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.

PROGRAM B*

PROGRAM B

WARM UP
Overhead Warm Up
Barbell Clean Warm Up

WORKOUT

3 Rounds
20 Power Clean
30 Front Rack Lunge
20 Push Press
Rest 1 Min Between Rounds

RX Men: 95#
RX Women: 65#

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

Score: Your SLOWEST round.
Goal: Under 4 Min

Ouch.  So the way this works is that you do the 3 rounds of it - but if you peacock you will pay for it.  Your score is your SLOWEST round!  Choose a weight that you think you won't have to break each movement more than twice!

For this movement, the bar will start 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.

For these lunges, make sure the bar is resting on the shoulders with a loose fingertip grip and elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 30 you end up doing 15 on each side.

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

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

PROGRAM C

PROGRAM C

WARM UPOverhead Warm Up
Barbell Clean Warm Up

WORKOUT

3 Rounds
20 Sandbag Over Shoulder
30 Sandbag Front Rack Lunge
20 Shoulder to Shoulder Sandbag Push Press
Rest 1 Min Between Rounds

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

Score: Your SLOWEST round.
Goal: Under 5 Min

Ouch.  So the way this works is that you do the 3 rounds of it - but if you peacock you will pay for it.  Your score is your SLOWEST round!  Choose a weight that you think you won't have to break each movement more than twice!

For the sandbag over the shoulder - technique will vary slightly depending on what type of bag you have.  BUT - in general you want the bag between your feet.  Feet are roughly shoulder width apart with the heels down.  Hinge at the hip and bend the knees enough to try and get at least your hands and part of your forearms under the bag.   Lift your chest and tighten your belly.

Drive through your heels as you lift the bag.  Pull it in close to your body.  Stand up hard and fast and roll the bag over your torso - finishing over the shoulder.  USE THE POWER FROM YOUR LEGS!!!

For these lunges, make sure the sandbag is resting on the biceps with the elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 30 you end up doing 15 on each side.

For the shoulder to shoulder sandbag push press you will have the sandbag on one shoulder standing completely.  Dip by bending the knees slightly, keeping the heels down, keeping the chest up (not dipping it forward) but butt slightly back.  Stand up hard and fast to pop the bag off of the shoulder - press it up and overhead and then lower onto the opposite shoulder.  Each up and over = 1 rep.

MAMA MODIFICATIONS

POWER CLEAN - You could also try less weight or going from the hang position. 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.

FRONT RACK/GOBLET 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, hip thrust or glute bridgle (sinlge leg or double) for the lunges. Feel free to make this a farmer carry hold or go unweighted lunge as well.

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.

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 122319

SHIFT TIP KB GOBLET LUNGES DEC 23RD 2019

SHIFT WARM UP

Simple SHIFT Warm Up

SHIFT WORKOUT

5 Rounds
12 KB/DB Deadlifts
10 Goblet Lunges
8 Overhead Press

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

Score: Total Time
Goal: Under 10 Min

You can also treat this like a 10 min AMRAP and get as many rounds as possible if you think 5 will only take you 5-7 min!For this workout you with go through the 12 deadlifts, 10 goblet squats, and 8 overhead press for a total of 5 rounds.

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 lunges you will hold the weight at your chest/shoulders. You may perform forward stepping, reverse stepping, or 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 10 you end up doing 5 on each side.

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
sub weighted step ups, or body weight step ups.

For the shoulder press keep the rib cage down, bring the dumbbells or kettlebell all the way down to the shoulders each time and get them completely locked out overhead with the biceps in the ears!

MAMA MODIFICATIONS

FRONT RACK/GOBLET 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, hip thrust or glute bridgle (sinlge leg or double) for the lunges. Feel free to make this a farmer carry hold or go unweighted lunge as well.

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.

122419 BB

Barbell version

122419 DB

TIP WORKOUT DEC 24TH 2019

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
ACCESSORY WORKOUTS... ARE PROB NOT NECESSARY TODAY..... SWAP(skip the main workout and do one of these instead): SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW
POST: COOL DOWN FLOW | LOWER BACK RELEASE

PROGRAM A

PROGRAM A

WARM UP
Full Body Simple Warm Up

Workout

12 Days of Christmas!!
You perform the workout just like the song!

1 Man Maker
2 Devil Press
3 Push Press
4 Thruster
5 Squat Clean
6 Renegade Row (1 row right + 1 row left = 1 rep)
7 Clean and Jerk
8 DB Farmer Lunges (Alternating)
9 Deadlift
10 Single Arm DB Snatch (Alt)
11 Weighted Sit Up
12 DB Burpee Step Up

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

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

Score: Total Time

This will probably take a while!
SO again - the way this works...
You do 1 Man Maker.
Then you do 2 Devil Press and 1 Man Maker.
Then you do 3 Push Press, 2 Devil Press, and 1 Man Maker.
Then 4 Thruster, 3 Push Press, 2 Devil Press, 1 Man Maker.

Keep adding the next movement until you get through them all in that fashion!

See videos for all movement demos and choose the appropriate weight to move with good technique!!

PROGRAM B*

PROGRAM B

WARM UP
Full Body Simple Warm Up

WORKOUT

12 Days of Christmas!!
You perform the workout just like the song!

1 Squat Clean Thruster
2 Squat Snatch (or sub)
3 Push Press
4 Thruster
5 Squat Clean
6 Bent Over Row
7 Clean and Jerk
8 Front Rack Lunges (Alternating)
9 Deadlifts
10 Power Snatch
11 Good Mornings
12 Bar Facing Burpees

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

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

Score: Total Time

This MIGHT take a while!
Ok so once again this goes just like the song -
1 Squat Clean Thruster
Then 2 Squat Snatch  - 1 Squat Clean Thruster
Then 3 Push Press - 2 Squat Snatch - 1 Squat Clean Thruster
Then 4 Thruster, 3 Push Press, 2 Squat Snatch, 1 Squat Clean Thruster
Keep going until you get through them all!

Watch the video for all demos and choose an appropriate weight!  This should be pretty light for you and not making you hit singles or anything close to that on any movement.

Sub option - if you aren't ready for squat snatches you may sub overhead squats!  If those aren't happening change that to a back squat.

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up

Workout

12 Days of Christmas!!
You perform the workout just like the song!
1 Sandbag Burpee+Squat Clean Thruster
2 Sandbag Burpee
3 Sandbag Push Press
4 Sandbag Thruster
5 Sandbag Squat Clean
6 Push Up + Drag
7 Sandbag Clean and Jerk
8  Sandbag Front Rack Lunges(Alternating)
9 Sandbag Deadlifts
10 Sandbag Ground to Overhead
11 Sandbag Sit Ups
12 Sandbag Hand Down Step Over

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

Score: Total Time

This will probably take a while!

SO again - the way this works...
You do 1 Sandbag Burpee Squat Clean Thruster.
Then you do 2 Sandbag Burpees + 1 Sandbag Burpee Squat Clean Thruster.
Then you do 3 Sandbag Push Press + 2 Sandbag Burpees + 1 Sandbag Burpee Squat Clean Thruster.
Then 4 Sandbag Thrusters + 3 Sandbag Push Press + 2 Sandbag Burpees + 1 Sandbag Burpee Squat Clean Thruster.

Keep adding the next movement until you get through them all in that fashion!

See videos for all movement demos and choose the appropriate weight to move with good technique!!

Enjoy!

MAMA MODIFICATIONS

This workout should be about having fun and moving steadily. Substitute any movements that are going to allow you to stay safe while keeping a steady pace. You can use the normal modifications or search previous workouts for additional suggestions but don't worry about trying to pick movements that are the same as the written workout. You can even repeat some movements if you need to! Just get moving and enjoy!

SHIFT 122419

SHIFT TIP WORKOUT DEC 24TH 2019

SHIFT WARM UP

Full Body Shift Warm Up

SHIFT WORKOUT

12 Days of SHIFT Christmas!!
You perform the workout just like the song!
1 Inch worm
2 Burpee
3 KB press
4 Goblet Squats
5 Push Up
6 Upright Row
7 KB Clean
8 Alt Lunge
9 Deadlift
10 KB Swing
11 Sit Up
12 Step Up

Idea weight for Men: 35-50# KB or DB
Idea weight for Women: 12-25# KB or DB

Score: Total Time

You will do this like the song...
1 Inch Worm
then
2 Burpees
1 Inch Worm
then
3 KB Press
2 Burpees
1 Inch Worm
then
4 Goblet Squats
3 KB Press
2 Burpees
1 Inch Worm

and so on...

SO much fun!

Please make sure to watch demo video to see proper form and subs for all movements!  Use the same weight - single KB/DB for each of the weighted movements.  You may also use a set of light dumbbells if you prefer to!

MAMA MODIFICATIONS

This workout should be about having fun and moving steadily. Substitute any movements that are going to allow you to stay safe while keeping a steady pace. You can use the normal modifications or search previous workouts for additional suggestions but don't worry about trying to pick movements that are the same as the written workout. You can even repeat some movements if you need to! Just get moving and enjoy!

122519

TIP MERRY XMAS DEC 25TH 2019

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
The idea today is just to get in and get out quick!
BUT....if you really want to do more...
PRE(best before main workout): OLY
POST(best as a finisher): BUTTS AND GUTS
EITHER(can be warm up or finisher): GYMNASTICS
SWAP(skip the main workout and do one of these instead): ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: DOWN DOG FLOW | HIP FLEXORS/PSOAS
POST: HIPS | QUADS/IT BAND

PROGRAM A*

PROGRAM A

WARM UP
Full Body Simple Warm Up

WORKOUT

For Total Time
4 Rounds
25 Burpees
50 Air Squats
Rest 1 Min

Score time includes the 3 min (total 1 min per round)  of rest between the rounds!

Goal Time: Each round under 5 min (including rest).  Can you go under 4?

Not much to say here guys!

For the burpees, chest and thighs touch the ground at the same time.  Jump or step the feet in.  Jump and clap.

For the squats, all the way down to where the butt is below the knees.  All the way standing at the top!

MAMA MODIFICATIONS

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

AIR SQUATS - For managing any SPD or general pelvic discomfort, try subbing a box squat or a higher target squat.

SHIFT 122519

SHIFT TIP BW BURPEES DEC 25TH 2019

SHIFT WARM UP

Super Simple Shift Warm Up

SHIFT WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
6 Burpees
12 Air Squats

Goal: 5 Rounds +

Not much to say here guys! For the burpees, chest and thighs touch the ground at the same time.  Jump or step the feet in.  Jump and clap.  You may sub, knee push up, no push up, or elevated burpees!

For the squats, all the way down to where the butt is below the knees.  All the way standing at the top!  Make sure to reach the butt back and down, drive the knees out and keep those heels down.

If going to full depth causes pain from past or current issue/injury you may choose to squat to a slightly higher target.  Still focus on reaching back, driving the knees out, and staying in your heels!  Doing these correctly is more important than doing them fast!

MAMA MODIFICATIONS

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

AIR SQUATS - For managing any SPD or general pelvic discomfort, try subbing a box squat or a higher target squat.

122619

TIP BW DUBS DEC 26TH 2019

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE | PIGEON STRETCH
POST: POSTERIOR CHAIN RELEASE | STRESS RELIEVER

PROGRAM A*

PROGRAM A

WARM UP
Full Body Simple Warm Up

WORKOUT

20 Min AMRAP
(As Many Rounds and Reps as Possible in 20 Min)
30 Mountain Climbers or Double Unders (your choice)
15 KB/DB Swings
10 Box Jump Overs

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

NO RX+ - Just about moving today!

Score: Total Completed Rounds and Reps
Goal: Getting a workout in the day after Christmas

For the Mountain Climber / Double Under - you get to choose!  You can also do dumbbell hop overs or even double rep singles if you want.

If you choose Mountain Climbers you will start in a plank/top of push up position.  You will bring one knee up to your chest/armpit - then back down and switch.  Each time a knee comes up it counts as one rep.  So for your set of 30 you end up doing 15 per side.

If you choose Double Unders make sure that you can finish your reps in under 1 min each time.  If you need to lower to 20 reps to make that happen - do that.  OR you can do 1 min of double under attempts each time.

For the KB/DB Swing you will hold your weight with both hands.  You will deadlift the weight up to the hips - between the legs.  Hinge forward at the hips but keep the chest lifted.  Keep the heels down and bend the knees slightly - pull the weight back between the legs with straight arms.  Stand up hard and fast driving through the heels.  The weight will become weightless.  Keep the belly tight and heels down and guide the weight up over your head getting your biceps by your ears at the top.

Gravity to bring the weight back down.  Keep the chest up, belly tight and heels down as you pull the weight back between the legs to start the next rep.

For the box jump overs you will want a box that is between 20-24" for Men or between 18-20" for women if possible!  If you aren't ready to jump that high - just go lower!  If you don't have something to jump on - find something around that high to jump OVER!

We would love to see you actually jump if possible.  Make sure you don't allow the knees to buckle in on take off or landing.  Land with your WHOLE foot on the box/object for the most part.  You will then jump off or step off on the OTHER side of the box! We recommend a step down for most people - but up to you!

If you are unable to jump for injury-not ready-pregnancy etc reasons.  You may sub step ups for this workout!

PROGRAM B

PROGRAM B

WARM UP
Full Body Simple Warm Up

WORKOUT

20 Min AMRAP
(As Many Rounds and Reps as Possible in 20 Min)
30 Mountain Climbers or Double Unders (your choice)
10 Deadlifts
10 Box Jump Overs

RX Men: 155#
RX Women: 105#

RX + Men: 185# +
RX + Women: 125#+

Score: Total Completed Rounds or Reps
Goal: Getting a workout in the day after Christmas

If you choose Mountain Climbers, start in a plank/top of push up position.  Bring one knee up to your chest/armpit - then back down and switch.  Each time a knee comes   up is one rep.  So for your set of 30 you end up doing 15 per side.

If you choose Double Unders make sure that you can finish your reps in under 1 min each time.  If you need to lower to 20 reps to make that happen - do that.  OR you can do 1 min of double under attempts each time.

For the deadlifts the bar will start on the ground.  The 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 bar 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.

To lower - reach the butt back and slide bar down the leg.  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.  No excessive bouncing!

For the box jump overs you will want a box that is between 20-24" for Men or between 18-20" for women if possible!  If you aren't ready to jump that high - just go lower!  If you don't have something to jump on - find something around that high to jump OVER!

We would love to see you actually jump if possible.  Make sure you don't allow the knees to buckle in on take off or landing.  Land with your WHOLE foot on the box/object for the most part.  You will then jump off or step off on the OTHER side of the box! We recommend a step down for most people - but up to you!

If you are unable to jump for injury-not ready - pregnancy reasons, sub step ups!

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up

WORKOUT

20 Min AMRAP
(As Many Rounds and Reps as Possible in 20 Min)
10 Cal Bike Men / 8 Cal Bike Women
OR
12 Cal Row Men / 10 Cal Row Women
15 KB/DB Swings
10 Box Jump Overs

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

NO RX+ - Just about moving today!

Score: Total Completed Rounds or Reps
Goal: Getting a workout in the day after Christmas

For the KB/DB Swing you will hold your weight with both hands.  You will deadlift the weight up to the hips - between the legs.  Hinge forward at the hips but keep the chest lifted.  Keep the heels down and bend the knees slightly - pull the weight back between the legs with straight arms.  Stand up hard and fast driving through the heels.  The weight will become weightless.  Keep the belly tight and heels down and guide the weight up over your head getting your biceps by your ears at the top.

Gravity to bring the weight back down.  Keep the chest up, belly tight and heels down as you pull the weight back between the legs to start the next rep.

For the box jump overs you will want a box that is between 20-24" for Men or between 18-20" for women if possible!  If you aren't ready to jump that high - just go lower!  If you don't have something to jump on - find something around that high to jump OVER!

We would love to see you actually jump if possible.  Make sure you don't allow the knees to buckle in on take off or landing.  Land with your WHOLE foot on the box/object for the most part.  You will then jump off or step off on the OTHER side of the box! We recommend a step down for most people - but up to you!

If you are unable to jump for injury-not ready-pregnancy etc reasons.  You may sub step ups for this workout!

MAMA MODIFICATIONS

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

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!

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

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 122619

SHIFT TIP BW MTN CLIMBERS DEC 26TH 2019

SHIFT WARM UP

Super Simple Shift Warm Up

SHIFT WORKOUT

16 Min AMRAP
(As Many Rounds and Reps as Possible in 16 Min)
20 Mountain Climbers
10 KB/DB Swings
10 Plate Hops/Step Ups

Idea weight for Men: 30-40# KB or DB
Idea weight for Women: 12-25# KB or DB

Score: Total Completed Rounds and Reps
Goal: Getting a workout in the day after Christmas

For the Mountain Climber / Double Under - you get to choose!  You can also do dumbbell hop overs or even double rep singles if you want.

If you choose Mountain Climbers you will start in a plank/top of push up position.  You will bring one knee up to your chest/armpit - then back down and switch.  Each time a knee comes up it counts as one rep.  So for your set of 20 you end up doing 10 per side.

You may move slowly through these or even do these elevated if necessary.

For the KB/DB Swing you will hold your weight with both hands.  You will deadlift the weight up to the hips - between the legs.  Hinge forward at the hips but keep the chest lifted.  Keep the heels down and bend the knees slightly - pull the weight back between the legs with straight arms.  Stand up hard and fast driving through the heels.  The weight will become weightless.  Keep the belly tight and heels down and guide the weight to eye level.

Gravity to bring the weight back down.  Keep the chest up, belly tight and heels down as you pull the weight back between the legs to start the next rep.

For the plate hops you will find something that you are comfortable hopping onto if possible!  This can be something that's only a few inches!

If you are unable to jump you may sub step ups at a little bit higher height.  Think 12-20" for those.

MAMA MODIFICATIONS

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

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!

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

122719

TIP BW PUSH UP DEC 27TH 2019

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY | POWER
SWAP(skip the main workout and do one of these instead): ENDURANCE | SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: THORACIC SPINE RELEASE | DOWN DOG FLOW
POST: CHEST OPENER | SI JOINT RELEASE

PROGRAM A*

PROGRAM A

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

Workout

5 Rounds
Run 400 Meters
10 Pull Ups
15 Push Ups
20 Wall Balls

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

No RX or RX+!  Lower reps/shorten run to keep under 25 min if necessary!

Score: Total Time
Goal: Under 25 Min

Okay guys so you want to finish this one in under 25 minutes so shoot for 4:30 rounds just to be safe.

The run should be 2:00 to 2:30 at the most. Pull ups and push ups combined, about a minute to 1:15. Same with the wall balls. So make sure you modify this one accordingly!

If you can't run due to weather, space etc, 2 minutes of jump rope, hop overs, toe taps or mountain climbers.

For the pull ups you may do strict, kipping/butterfly, banded or ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. Avoid the bounce if using bands!

Choose a version you can do unbroken or in 2 sets with a short break.

Whatever you choose make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top!

For the push up we want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width.  Squeeze your butt, your thighs and your belly. No sagging hips or snaking.
Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor.  Stay engaged.  Press back up to the the top until arms are totally straight.

Go from the knees elevate or hands if you need to.

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.

Since there is no program B, feel free to bust out the barbell. Or use a single heavy DB like the video!

PROGRAM C

PROGRAM C

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

Workout

5 Rounds
Row 500 Meters
OR
Bike 15 Cal Men / 11 Cal Women
10 Pull Ups
15 Push Ups
20 Wall Balls

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

No RX or RX+!  Lower reps/shorten  bike/row to keep under 25 min if necessary!

Score: Total Time
Goal: Under 25 Min

Okay guys so you want to finish this one in under 25 minutes so shoot for 4:30 rounds just to be safe.

The bike/row should be 2:00 to 2:30 at the most. Pull ups and push ups combined, about a minute to 1:15. Same with the wall balls. So make sure you modify this one accordingly!

Reduce the distance/calories if needed to fit the time window.

For the pull ups you may do strict, kipping/butterfly, banded or ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. Avoid the bounce if using bands!

Choose a version you can do unbroken or in 2 sets with a short break.

Whatever you choose make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top!

For the push up we want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width.  Squeeze your butt, your thighs and your belly. No sagging hips or snaking.
Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor.  Stay engaged.  Press back up to the the top until arms are totally straight.

Go from the knees elevate or hands if you need to.

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 since there is no program B, feel free to bust out the barbell!

MAMA MODIFICATIONS

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

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

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. Or feel free to sub a floor press or bench press.

WALL BALL - To focus on managing proper posture, breathing mechanics, core pressurization, and/or joint stability, sub: DB/WB Thruster, Lower Target Wall Ball Toss, Box/Target Supported Squat for Wall Ball

SHIFT 122719

SHIFT TIP BW ELEVATED PUSH UPDEC 27TH 2019

SHIFT WARM UP

Squat Warm Up
Simple Shift Warm up

SHIFT WORKOUT

5 Rounds
1 Min Jog, Row, Bike, Taps, Low Step Ups, Skip Overs, or Single Unders
10 Ring/TRX/Supine Rows OR Upright Rows
10 Push Ups
10 Goblet Squats

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

Score: Total Time
Goal: Under 15 Min

For this workout you will go through the 1 minute of movement, 10 ring rows, 10 push ups, and 10 goblet squats for 5 rounds total.

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

For the rows you will choose between a supine ring/bar in rack/TRX type row - or an upright row.

Remember on the supine rows that the more parallel your body is to the ground - the more difficult the pull becomes. Try to find a position that challenges you, but you can accomplish the 10 reps in no more than 2 sets.

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.

For the push ups you may do regular push ups, knee push ups, or even elevated push ups.  Choose a type of push up that you can't just bust out 10 reps.  It's ok if you need to break them up a bit.

Make sure the elbows go back and that the hands are just wider than the shoulders. No flaring elbows.  Keep the belly tight and avoid worming or snaking.  Go all of the way down to touch the chest  at the bottom, come all of the way up at the top.

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 o

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.

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. Or feel free to sub a floor press or bench press.

122819

TIP DB HANG CLEAN AND JERK DEC 28TH 2019

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: THORACIC SPINE RELEASE | WARM UP FLOW
POST: SHOULDER STRETCH | COOL DOWN FLOW

PROGRAM A

PROGRAM A

WARM UP
Shoulder Warm Up
Barbell Clean Warm Up

WORKOUT

AMRAP 12 Min
(As Many Rounds and Reps as Possible in 12 Min)
2 Wall Walk
7 Dumbbell Hang Clean and Jerks

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

RX+ Men:  50# DBs+
RX+ Women: 25# DBs+

RX+ Option: Add 1 Wall walk each round - so 2+ 7, 3+ 7, 4+ 7

Score: Total REPS added up at the end (2+7+2+7+2+7....) - or for RX+ (2+7+3+7+4+7...)
Goal: 7 Rounds +

Do NOT get sloppy on the wall walks!Between the wall walks and the jerks, your shoulder stability is going to be tested!  Make sure you take appropriate breaks and use modifications.

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, inchworms or even push up + 2 shoulder taps.

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

For the hang clean and jerk you will first deadlift the DBs to the waist.  Your hands should be outside of the legs and the feet under the hips with the heels down.  Arms are long and straight.  You will dip by hinging at the hip slightly and bending the knees.  From here you will basically jump (stand up hard and fast) and SHRUG to make the DBs weightless.  Guide the weight UP the body by pulling the elbows high almost back behind you to keep the dumbbells close to the body (it's not a bicep curl).  Pull YOURSELF down into a partial squat.  Heels down, butt back, knees out, elbows high with the DBs on the shoulders, belly tight.

From here you will do a jerk.  If you are tired, or this starts to feel heavy, you can stand and reset.  If you are feeling good - it's more efficient to go straight into the jerk from the catch position of the clean.  Stand up hard and fast to pop the weight off of the shoulders.  Punch the DBs up as you press yourself back down underneath them.  Land with the heels down, knees out. belly tight and the DBs locked out over the middle of your body - biceps by the ears.  Stand to complete.  Lower back to the hips for the next rep.

PROGRAM B*

PROGRAM B

WARM UP
Shoulder Warm Up
Barbell Clean Warm Up

WORKOUT

AMRAP 12 Min
(As Many Rounds and Reps as Possible in 12 Min)
2 Wall Walk
7 Barbell Hang Clean and Jerks

RX Men: 75#
RX Women: 55#

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

RX+ Option: Add 1 Wall walk each round - so 2+ 7, 3+ 7, 4+ 7

Score: Total REPS added up at the end (2+7+2+7+2+7....) - or for RX+ (2+7+3+7+4+7...)
Goal: 7 Rounds +

Do NOT get sloppy on the wall walks!Between the wall walks and the jerks, your shoulder stability is going to be tested! Make sure you take appropriate breaks and use modifications.

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, inchworms or even push up + 2 shoulder taps.

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

For the hang clean and jerk you will first deadlift the bar to the waist.  Your hands should be outside of the legs and the feet under the hips with the heels down.  Arms are long and straight.  You will dip by hinging at the hip slightly and bending the knees.  From here you will basically jump (stand up hard and fast) and SHRUG to make the bar weightless.  Guide the bar UP the body by pulling the elbows high and outside.  Pull YOURSELF down into a partial squat.  Heels down, butt back, knees out, elbows high with the bar on the shoulders, belly tight.

From here you will do a jerk.  If you are tired, or this starts to feel heavy, you can stand and reset.  If you are feeling good - it's more efficient to go straight into the jerk from the catch position of the clean.  Stand up hard and fast to pop the bar off of the shoulders.  Move the face out of the way.  Punch the bar up as you press yourself back down underneath it.  Land with the heels down, knees out. belly tight and the bar locked out over the middle of your body.  Stand to complete.  Lower back to the hips for the next rep.

PROGRAM C

PROGRAM C

WARM UP
Shoulder Warm Up
Barbell Clean Warm Up

WORKOUT

AMRAP 12 Min
(As Many Rounds and Reps as Possible in 12 Min)
20' Handstand Walk
7 Barbell Hang Clean and Jerks

RX Men: 75#
RX Women: 55#

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

RX+ Option: Add 10 feet to each  Handstand Walk each round - so 20'+ 7 reps, 30' + 7 reps, 40' + 7 reps....(each 10 foot section = 1 "rep" for scoring)

Score: Total REPS added up at the end (2+7+2+7+2+7....)
Goal: 7 Rounds +

7 Hang clean and jerks does not take a lot of time which means you'll be spending a lot of time on your hands for this workout.  Make sure you choose safe modifications.

For the handstand walks you should be able to walk at least 5 feet at a time, otherwise 20 sub handstand shoulder taps where each time a shoulder is tapped is one rep.

Kick up to a handstand and squeeze your butt and your legs together. Always be pushing the ground away from you. To walk, you just tip your hips slightly beyond your shoulders then recover your hands under your shoulders under your hips.

For the hang clean and jerk you will first deadlift the bar to the waist.  Your hands should be outside of the legs and the feet under the hips with the heels down.  Arms are long and straight.  You will dip by hinging at the hip slightly and bending the knees.  From here you will basically jump (stand up hard and fast) and SHRUG to make the bar weightless.  Guide the bar UP the body by pulling the elbows high and outside.  Pull YOURSELF down into a partial squat.  Heels down, butt back, knees out, elbows high with the bar on the shoulders, belly tight.

From here you will do a jerk.  If you are tired, or this starts to feel heavy, you can stand and reset.  If you are feeling good - it's more efficient to go straight into the jerk from the catch position of the clean.  Stand up hard and fast to pop the bar off of the shoulders.  Move the face out of the way.  Punch the bar up as you press yourself back down underneath it.  Land with the heels down, knees out. belly tight and the bar locked out over the middle of your body.  Stand to complete.  Lower back to the hips for the next rep.

TEAM VERSION

TEAM VERSION

WARM UP
Shoulder Warm Up
Barbell Clean Warm Up


WORKOUT

AMRAP 14 Min
(As Many Rounds and Reps as Possible in 12 Min)
2 Wall Walks (Each - 1 person at a time)
7 Barbell Hang Clean and Jerks (Each - moving at the same time)

So you can do the wall walks as:
Partner 1 does 2 wall walks - then Partner 2 does 2 wall walks.

OR

Partner 1 does 1 - then Partner 2 does 1 - then Partner 1 does 1 - Partner 2 does 1.  (You must each do 2 per round and only 1 person can be going at a time).

Then for the hang clean and jerks you will both have your own bar/dumbbells and go at the same time.

RX Men: 75#
RX Women: 55#

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

Score: Total ROUNDS + Any additional reps for the pair.  So if you do 5 rounds and 3 wall walks its 5+3.
Goal: 7 Rounds +

Do NOT get sloppy on the wall walks!Remember you are working separately on the wall walks and at the same time on the hang clean and jerks!

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, inchworms or even push up + 2 shoulder taps.

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

For the hang clean and jerk you will first deadlift the bar to the waist.  Your hands should be outside of the legs and the feet under the hips with the heels down.  Arms are long and straight.  You will dip by hinging at the hip slightly and bending the knees.  From here you will basically jump (stand up hard and fast) and SHRUG to make the bar weightless.  Guide the bar UP the body by pulling the elbows high and outside.  Pull YOURSELF down into a partial squat.  Heels down, butt back, knees out, elbows high with the bar on the shoulders, belly tight.

From here you will do a jerk.  If you are tired, or this starts to feel heavy, you can stand and reset.  If you are feeling good - it's more efficient to go straight into the jerk from the catch position of the clean.  Stand up hard and fast to pop the bar off of the shoulders.  Move the face out of the way.  Punch the bar up as you press yourself back down underneath it.  Land with the heels down, knees out. belly tight and the bar locked out over the middle of your body.  Stand to complete.  Lower back to the hips for the next rep.

MAMA MODIFICATIONS

WALLWALKS - 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, Strict Press, Waiter Walk, Bear Crawl, or Overhead Plate hold/march.

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.