62920

TIP WORKOUT JUN 29TH 2020

BANNER

If you've got a sandbag - do that version - if not - enjoy this one!!

This workout was created for Banner Alcaraz - born May 3, 2020. Actually - it was the workout we did trying to get him to come out on his due date, which was April 25, 2020. Obviously- it didn't work. But we named it after him anyway. It was a good time and kept Miranda sane. At least for 20 min.

The new Vault Series (starting with "UNO" starts next week)! Time to get through it or at least make up any that you missed!

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY
POST(best after the main workout): SUNS OUT GUNS OUT
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: WARM UP FLOW, HIP FLEXORS/PSOAS
POST: HIPS, CALVES/ANKLES

* Indicates the original version of the workout. This means when the workout was programmed, this is the version the coach had in mind. We adapt this workout to fit the other equipment variations. As always, pick a version of the workout that works for you, your schedule, and equipment available.

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PROGRAM A*

PROGRAM A

WARM UP
Squat Warm Up
Total Body Dumbbell Warm Up

WORKOUT

DUMBBELL BANNER
7 ROUNDS
One Round Every 3 Min:
200 Meter Run
15 Dumbbell Squats
Max Reps Devil Press

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

RX+ Men/Women: Carry a Single Dumbbell or plate or weighted back pack etc on the run. 
Men 40-70# / Women 25-45#

Score: Total Reps of Devil Press Only
Goal: 60+ Devil Press Reps

A new round starts every three minutes. So, you do the run then squats. With the remaining time in the 3 minute window, do as many devil presses as you can until the next round starts. Keep a running count of total devil presses completed.

Set yourself up to be able to complete 8-10 Devil Press each round. This should take 1:00-1:30. Choose a load on the squats you can go unbroken, or close to it, the whole way. If you choose to run with a dumbbell/plate etc., it should not take more than 1:30.

For the 200m run, you're working with a minute or less. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

For RX+ hold a dumbbell, plate or pack for the low step ups.

For these squats hold the DBs at the shoulder. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all the way up at the top.

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

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

PROGRAM B

PROGRAM B

WARM UP
Squat Warm Up
Total Body Dumbbell Warm Up

WORKOUT

BARBELL BANNER
7 ROUNDS
One Round Every 3 Min:
200 Meter Run
15 Barbell Back Squats
Max Reps Devil Press/Plate Burpees/or Sandbag Burpee

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

If using dumbbells for Devil Press:
Men: 40# DBs
Women: 25# DBs

If using a Plate for Burpees:
Men: 45-55#
Women: 25-35#

If using a Sandbag for Burpees:
Men: 50-70#
Women: 25-45#

RX+ Men/Women: Carry a single dumbbell, sandbag, plate or weighted back pack etc on the run. 
Men 40-70# / Women 25-45#

RX+ Option: Heavier Back Squat
RX+ Men: Back Squat - 135-155#
RX+ Women: Back Squat - 85-105#

Score: Total Reps of Devil Press Only
Goal: 60+ Devil Press/Plate Burpee/Sandbag Burpee ONLY

LOTS of options in this version. Make sure you list what you did in the comments.

A new round starts every three minutes. So, you do the run then squats. With the remaining time in the 3 minute window, do as many devil presses, plate burpees, sandbag burpees etc. as you can until the next round starts. Keep a running count of total devil presses, plate or sandbag burpees completed.

Set yourself up to be able to complete 8-10 Devil Press (or other option) each round. This should take 1:00-1:30. Choose a load on the squats you can go unbroken, or close to it, the whole way. If you choose to run with a dumbbell/plate etc., it should not take more than 1:30.

For the 200m run, you're working with a minute or less. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

For RX+ hold a dumbbell, plate or pack for the low step ups.

These squats start with the bar on the back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Drive through the heels, lead with the chest, keep the belly tight, and push the knees out as you come up! Stand all of the way up at the top.

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

PROGRAM C

PROGRAM C

WARM UP
Squat Warm Up
Total Body Dumbbell Warm Up

WORKOUT

SANDBAG BANNER
7 ROUNDS
One Round Every 3 Min:
200 Meter Run
or
Row 250 Meters
or
Bike 15 Cal Men / 11 Cal Women
15 Sandbag Back Squats
Max Reps Sandbag Burpee

Idea Sandbag Loading:
Men: 50-70#
Women: 25-45#

RX+ Men/Women: Carry your sandbag on the run.

Score: Total Reps of Sandbag Burpee Ground to Overhead ONLY
Goal: 60+ Sandbag Burpee Ground to Overhead

A new round starts every three minutes. So, you do the run then squats. With the remaining time in the 3 minute window, do as many sandbag burpees as possible until the next round starts. Keep a running count of sandbag burpees completed.

Set yourself up to be able to complete 8-10 Sandbag Burpees each round. This should take 1:00-1:30. Choose a load on the squats you can go unbroken, or close to it, the whole way. If you choose to run with a dumbbell/plate etc., it should not take more than 1:30.

For the 200m run, you're working with a minute or less. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

For RX+ hold a dumbbell, plate or pack for the low step ups.

For the squats, the sandbag will be on the back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all the way up at the top.

For the Sandbag Burpee, the bag will start right in front of your feet. Plant your hands on the bag a bit wider than shoulder width apart. Step or jump your feet back to a plank position and lower your chest to the bag, knees/thighs to the floor. Press back up to straight arms and step or jump your feet back in.

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

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.

AIR SQUATS/DB SQUATS - If you have a hard time maintaining control and a stable midline in the bottom of the squat or if you find yourself bearing down to get out of the bottom, try subbing a target or assisted squat to shorten the range of motion. A box squat is always a great idea especially during pregnancy to strengthen the posterior chain and balance out the growing belly.

DEVIL PRESS - If you feel a lot of pressure in your belly or pelvic floor in the plank position or hopping forward/back, you can step back/forward to a table top or low bear pose or skip the plank/push up. You can also use less weight. If you have to modify the movement too much you may want to sub KB Swings, Sled Push/Pull, Farmer Carry, Thrusters, Wall Balls or Ball Slams so that you can keep moving and keep the heart rate up!

BURPEES - Pay attention to any coning or doming you have in the plank position of the burpee or any sensation of pressure on your pelvic floor as you hop back or hop forward. Feel free to sub: 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

SHIFT 062920

SHIFT TIP 202906

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

7 Rounds (For Time)
1 Min Jog, Row, Bike, Taps, or Low Step Ups
15 Air Squats
8 Burpees

No weight needed today!

Score: Total Time
Goal: 15-20 Min

For this workout, you will start each round with 1 minute of movement, followed by 15 air squats, then 8 burpees. You'll repeat that for 7 total rounds!

For the first part you will choose from a jog/run, row, bike, taps, or low step ups.

For the air squats you will have the feet shoulder width apart with the heels down. Lift the chest and tighten the belly. Reach the butt back and down as you drive the knees out. Ideally you will get your butt lower than your knees at the bottom with the chest up and belly still tight! Drive through the heels and drive the knees out to stand completely.

If you have a tendency to collapse at the bottom you may try using a counter balance. If you have pain or issue in the bottom from current or past injury or issue - you may choose to squat to a slightly higher target. Still focus on heels down, knees out, chest up!

For the burpees you may do regular, knee push up burpees, no push up burpees, or even an elevated burpee!

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.

AIR SQUATS/DB SQUATS - If you have a hard time maintaining control and a stable midline in the bottom of the squat or if you find yourself bearing down to get out of the bottom, try subbing a target or assisted squat to shorten the range of motion. A box squat is always a great idea especially during pregnancy to strengthen the posterior chain and balance out the growing belly.

DEVIL PRESS - If you feel a lot of pressure in your belly or pelvic floor in the plank position or hopping forward/back, you can step back/forward to a table top or low bear pose or skip the plank/push up. You can also use less weight. If you have to modify the movement too much you may want to sub KB Swings, Sled Push/Pull, Farmer Carry, Thrusters, Wall Balls or Ball Slams so that you can keep moving and keep the heart rate up!

BURPEES - Pay attention to any coning or doming you have in the plank position of the burpee or any sensation of pressure on your pelvic floor as you hop back or hop forward. Feel free to sub: 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

63020

TIP BW BOX JUMP JUN 30 2020

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY - POWER
POST(best after the main workout): 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: POSTERIOR CHAIN RELEASE, COOL DOWN FLOW

* Indicates the original version of the workout. This means when the workout was programmed, this is the version the coach had in mind. We adapt this workout to fit the other equipment variations. As always, pick a version of the workout that works for you, your schedule, and equipment available.

PROGRAM A

PROGRAM A

WARM UP
Dumbbell Squat Clean Warm Up
Box Jump Warm Up

WORKOUT

4 Rounds (For Time)
20 Dumbbell Hang Power Cleans
20 Box Jump Overs

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

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

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

If possible for RX+ try a slightly higher  than normal box.

Score: Total Time
Goal: 10-16 Min

To hit the goal, you'll need to stay in the 2:30-4:00 per round range. Choose a load on the hang power cleans you can do at least 10 reps at a time for the first couple rounds.

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 box jump overs, choose a height you are comfortable jumping to AND stepping down. You'll just jump onto the box, then step off the other side to complete the rep. Make sure when you jump and when you land that the knees do not cave in!

If you don't have something to jump on and then over - just find something to jump OVER!

If you are unable to jump at this time - even if you go way low - you may sub step up and overs or even lunges. We prefer you to jump if possible!

PROGRAM B*

PROGRAM B

WARM UP
Barbell Clean Warm Up
Box Jump Warm Up

WORKOUT

4 Rounds (For Time)
20 Barbell Hang Power Cleans
20 Box Jump Overs

RX Men: 95#
RX Women: 65#

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

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

If possible for RX+ try a slightly higher  than normal box.

Score: Total Time
Goal: 10-16 Min

To hit the goal, you'll need to stay in the 2:30-4:00 per round range. Choose a load on the hang power cleans you can do at least 10 reps at a time for the first couple rounds.

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 box jump overs, choose a height you are comfortable jumping to AND stepping down. You'll just jump onto the box, then step off the other side to complete the rep. Make sure when you jump and when you land that the knees do not cave in!

If you don't have something to jump on and then over - just find something to jump OVER!

If you are unable to jump at this time - even if you go way low - you may sub step up and overs or even lunges. We prefer you to jump if possible!

PROGRAM C

PROGRAM C

WARM UP
Dumbbell Squat Clean Warm Up
Box Jump Warm Up

WORKOUT

4 Rounds (For Time)
20 Sandbag Hang Power Cleans
20 Box Jump Overs

Idea Sandbag Loading:
Men: 50-70#
Women: 25-45#

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

RX+ Men/Women: 30 Reps each round for the sandbag hang power cleans

If possible for RX+ try a slightly higher  than normal box.

Score: Total Time
Goal: 10-16 Min

To hit the goal, you'll need to stay in the 2:30-4:00 per round range. Choose a load on the hang power cleans you can do at least 10 reps at a time for the first couple rounds.

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 box jump overs, choose a height you are comfortable jumping to AND stepping down. You'll just jump onto the box, then step off the other side to complete the rep. Make sure when you jump and when you land that the knees do not cave in!

If you don't have something to jump on and then over - just find something to jump OVER!

If you are unable to jump at this time - even if you go way low - you may sub step up and overs or even lunges.  We prefer you to jump if possible!

MAMA MODIFICATIONS

HANG POWER CLEAN - 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.

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.

KB SWING - If you notice any coning or pulling in the overhead position of the swing, sub shoulder height or eye level swings and focus on posture and breathing mechanics. If the shape of your body (preggo bellies!) is making the bottom position a little too tight for comfort, you can sub a single arm swing!

SHIFT 063020

SHIFT TIP_203006

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

10 Min AMRAP
(As Many Rounds and Reps as Possible in 10 Min)
10 KB/DB Swings
10 Jump Overs

Idea weight for Men: Single 30-55# KB/DB
Idea weight for Women: Single 12-35# KB/DB

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 6-10 Rounds

For this workout, you'll perform 10 KB/DB swings and 10 jump overs until 10 minutes are up!

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

For the DB/KB hop over you will stand facing the DB/KB and jump over it. Then you will turn around and jump back over the object. You can scale to a line if you are intimidated to go over something. You can also sub a little skip over.

If jumping or skipping is out of the questions you can perform a challenging (+12") alternating step up.

MAMA MODIFICATIONS

HANG POWER CLEAN - 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.

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.

KB SWING - If you notice any 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!

7120

TIP BW PULL UP JUL 1ST 2020

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW OR ENERGIZING SEQUENCE
POST: QUADS/IT BAND, CHEST OPENER

* Indicates the original version of the workout. This means when the workout was programmed, this is the version the coach had in mind. We adapt this workout to fit the other equipment variations. As always, pick a version of the workout that works for you, your schedule, and equipment available.

PROGRAM A*

PROGRAM A

WARM UP
Full Body Simple Warm Up
Pull Up Warm Up

WORKOUT

Every 2 Min for 10 Min
(5 Total Rounds)
Run 200 Meters
15 Push Ups

After 10 Min / 5 Rounds
Rest 2 Min

Then

Every 2 Min for 10 Min
(5 Total Rounds)
10 Burpees
10 Pull Ups

No weight needed

RX+ Men/Women: Make the push ups a deficit  push up (3-6") in part 1. In Part 2 go 15 reps for both burpees and pull ups.

Score: Don't worry too much about it for this one as it's for completion. If you finish all 10 rounds (5 rounds in each part) - your score is 10 rounds.

If you take a round off - or don't make it in the timeframe - don't count that round.

Put exactly how many reps you did and any modifications in comments.

Goal: Make all 10 rounds challenging but where you are getting 15 or so seconds rest each time.

Aim for 1:30-1:45 each round. If you are way faster than that, increase the difficulty. Remember the 2 minute rest, so the second part starts at 12:00.

For the 200m run, you're working with a minute or less. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

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.

To maintain these good positions throughout, you may need to go from the knees or elevate your hands.

If you don't have a way to do deficit push ups but want to challenge yourself, change them to a push up + tap + tap.

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 pull ups you may do strict, kipping/butterfly 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. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.

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!

PROGRAM B

PROGRAM B

WARM UP
Full Body Simple Warm Up
Pull Up Warm Up

WORKOUT

Every 2 Min for 10 Min
(5 Total Rounds)
Run 200 Meters
10 Handstand Push Ups

After 10 Min / 5 Rounds
Rest 2 Min

Then

Every 2 Min for 10 Min
(5 Total Rounds)
10 Burpees
4 Bar or Ring Muscle Ups

No weight needed

RX+ Men/Women: Go to 15 handstand push ups. In Part 2 go 15 reps burpees and 6 reps muscle ups.

Score: Don't worry too much about it for this one as it's for completion. If you finish all 10 rounds (5 rounds in each part) - your score is 10 rounds.

If you take a round off - or don't make it in the timeframe - don't count that round.

Put exactly how many reps you did and any modifications in comments.

Goal: Make all 10 rounds challenging but where you are getting 15 or so seconds rest each time.

Aim for 1:30-1:45 each round. If you are way faster than that, increase the difficulty. Remember the 2 minute rest, so the second part starts at 12:00.

For the 200m run, you're working with a minute or less. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

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 this by doing pike presses with your feet on a box.

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!

A muscle up is a combination of a big pull up, a transition, and a dip. Make sure you are proficient with pull ups and dips before attempting a muscle up in a workout. You may modify with jumping, banded, foot assisted etc. versions to practice the transition from the pull up into the dip. Whatever version you choose should take around 45 seconds.

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up
Pull Up Warm Up

WORKOUT

Every 2 Min for 10 Min
(5 Total Rounds)
Row 250
or
Bike 15 Cal Men / 11 Cal Women
15 Push Ups

After 10 Min / 5 Rounds
Rest 2 Min

Then

Every 2 Min for 10 Min
(5 Total Rounds)
10 Burpees
10 Pull Ups

No weight needed

RX+ Men/Women: Make the push ups a deficit push up (3-6") in part 1. In Part 2 go 15 reps for both burpees and pull ups.

Score: Don't worry too much about it for this one as it's for completion. If you finish all 10 rounds (5 rounds in each part) - your score is 10 rounds.

If you take a round off - or don't make it in the timeframe - don't count that round.

Put exactly how many reps you did and any modifications in comments.

Goal: Make all 10 rounds challenging but where you are getting 15 or so seconds rest each time.

Aim for 1:30-1:45 each round. If you are way faster than that, increase the difficulty. Remember the 2 minute rest, so the second part starts at 12:00.

For the bike/row, you're working with a minute or less. Shorten the calories/distance as needed to fit the time window.

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.

To maintain these good positions throughout, you may need to go from the knees or elevate your hands.

If you don't have a way to do deficit push ups but want to challenge yourself, change them to a push up + tap + tap.

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 pull ups you may do strict, kipping/butterfly 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. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.

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!

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 into your belly or pelvic floor, sub an elevated push up with hands on box, bench, wall, table, etc. or sub floor press, or bench press.

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 try scaling the number of DUs/SUs down to a number that is realistic for you to practice proper positioning and managing 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 070120

SHIFT TIP_200107

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

6 Rounds (For Time)
30 Taps or Single Unders
15 Push Ups
10 Ring/TRX or Bent Over Rows

If doing bent over rows - you can use a single or pair of dumbbells.

Score: Total Time
Goal: 9-14 Min

For this workout, you'll complete 30 taps or single unders, 15 push-ups, and 10 rows until you've finished 6 rounds!

For the taps / single unders, you will do 30 per round! You may also choose to do low step ups if jumping or skipping is not an option.

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 15 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.

If you are doing the TRX/Ring option - just remember that the more parallel your body is to the ground - the more difficult these become. Make sure you start with straight arms at the bottom - keep the body rigid and belly tight - and pull all of the way to your chest at the top.

If you choose the bent over rows, you can do them with one or two dumbbells. For two dumbbells - 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! If you do this version with one DB, hold a dumbbell head in each hand and apply the same mechanics!

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 into your belly or pelvic floor, sub an elevated push up with hands on box, bench, wall, table, etc. or sub floor press, or bench press.

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 try scaling the number of DUs/SUs down to a number that is realistic for you to practice proper positioning and managing 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.

7220

TIP BB BOR JUL 2ND 2020

Happy Birthday Rachael!!!

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY
POST(best after the main workout): BUTTS AND GUTS - 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 TODAY
PRE: MORNING COFFEE, CALVES/ANKLES
POST: QUADS/IT BAND, SI JOINT RELEASE

* Indicates the original version of the workout. This means when the workout was programmed, this is the version the coach had in mind. We adapt this workout to fit the other equipment variations. As always, pick a version of the workout that works for you, your schedule, and equipment available.

PROGRAM A

PROGRAM A

WARM UP
Squat Warm Up
Full Body Simple Warm Up

WORKOUT

5 Rounds (For Time)
30 Double Unders
15 Dumbbell Squats
15 Dumbbell Bent Over Rows

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

RX+ Men: 50 Double Unders / 50# Dumbbells
RX+ Women: 50 Double Unders / 35# Dumbbells

Score: Total Time
Goal: 13-18 Min

Your score on this workout will be largely determined by your double under proficiency or choice to modify. Set yourself up for 3 minutes or less per round. Choose a load that you might need to break up the bent over rows, and make sure you keep them strict!

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

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 1 min each time. Consider lowering the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders.

For the 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.

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 - 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!

PROGRAM B*

PROGRAM B

WARM UP
Full Body Simple Warm Up
Squat Warm Up

WORKOUT

5 Rounds (For Time)
30 Double Unders
15 Front Squats
15 Bent Over Rows

RX Men: 95#
RX Women: 65#

RX+ Men: 50 Double Unders / 115#
RX+ Women: 50 Double Unders / 75#

Score: Total Time
Goal: 13-18 Min

Your score on this workout will be largely determined by your double under proficiency or choice to modify. Set yourself up for 3 minutes or less per round. Choose a load that you might need to break up the bent over rows, and make sure you keep them strict!

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

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 1 min each time. Consider lowering the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders.

For front squats, make sure the bar is resting on the shoulders with elbows high. Use a loose, fingertip grip if you need to. 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. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee. 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.

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 - 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!

PROGRAM C

PROGRAM C

WARM UP
Squat Warm Up
Full Body Simple Warm Up

WORKOUT

5 Rounds (For Time)
30 Double Unders / Sandbag Skip Overs
15 Sandbag Front Squats
15 Sandbag Bent Over Slams

Idea Sandbag Loading:
Men: 50-70#
Women: 25-45#

RX+ Option: 50 Double Unders

Score: Total Time
Goal: 15-20 Min

Your score on this workout will be largely determined by your double under proficiency or choice to modify. Set yourself up for about 3 minutes per round.

This one may take a bit longer depending on how aggressive you are with the slams!

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

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 1 min each time. Consider lowering the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders.

For these squats, 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!

Reach the butt back and down trying to keep the elbows and chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee. 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 sandbag on the biceps and elbows high. Stand fully for each rep.

For the bent over slams, set up with your feet shoulder with apart. Push your hips back, chest up slightly, belly tight and back is flat. Take a neutral grip or no-handle grip on the bag. You will maintain a hinged position as you pull the bag to your chest. Keep your belly tight as you aggressively extend your arms toward the floor and slam the bag back to the ground. The power comes from the speed at which you can push the bag away from you. So keep your base tight and think FAST with the arms.

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 try scaling the number of DUs/SUs down to a number that is realistic for you to practice proper positioning and managing 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.

DB/GOBLET SQUATS - If you have a hard time maintaining control and a stable midline in the bottom of the squat or if you find yourself bearing down to get out of the bottom, try subbing a target or assisted squat to shorten the range of motion. A box squat is always a great idea especially during pregnancy to strengthen the posterior chain and balance out the growing belly.

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.

SHIFT 070220

SHIFT TIP_200207

SHIFT WARM UP

Simple Shift Warm Up
Squat Warm Up

SHIFT WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
20 Dumbbell Skip Overs or Hop Overs
10 Goblet Squats
5 Shoulder Press

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

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 7 Rounds +

For this workout, you'll do 20 skip or hops overs, 10 goblet squats, then 5 shoulder presses until 12 minutes are over!

For the DB skip / hop over you will stand next to the DB and skip or jump over it laterally. You can scale to a line if you are intimidated to go over something.

If jumping or skipping is out of the questions you can perform a low alternating step up.

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!

You can also hold two dumbbells - one at each shoulder!

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 shoulder press you can use two DB on the shoulders or one DB/KB at the chest. Focus on keeping the rib cage down as you go to press up. Press the object until it's completely locked out overhead with the biceps in the ears! Then bring the dumbbells all the way down to the shoulders each time.

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 try scaling the number of DUs/SUs down to a number that is realistic for you to practice proper positioning and managing 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.

DB/GOBLET SQUATS - If you have a hard time maintaining control and a stable midline in the bottom of the squat or if you find yourself bearing down to get out of the bottom, try subbing a target or assisted squat to shorten the range of motion. A box squat is always a great idea especially during pregnancy to strengthen the posterior chain and balance out the growing belly.

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.

7320

TIP DB STEP UPS JUL 3RD 2020

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): POWER
POST(best after the main workout): SUNS OUT GUNS OUT
EITHER(can be warm up or finisher): GYMNASTICS

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, PIGEON STRETCH
POST: SCIATICA/PIRIFORMIS, LOWER BACK RELEASE

* Indicates the original version of the workout. This means when the workout was programmed, this is the version the coach had in mind. We adapt this workout to fit the other equipment variations. As always, pick a version of the workout that works for you, your schedule, and equipment available.

PROGRAM A*

PROGRAM A

WARM UP
Total Body Dumbbell Warm Up

WORKOUT

4 Rounds
Each Round is a 3 Min AMRAP
(As Many Rounds and Reps as Possible in 3 Min)
8 Alternating Single Arm Dumbbell Snatch
8 Alternating Dumbbell Step Ups

Rest 1 Min Between AMRAPS

So you go a full 3 min and do as many rounds and reps as possible. Then rest 1 min. Repeat that 3 more times.

Start each new AMRAP at the beginning  of a fresh round.

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

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

Step Up Height Suggestion:
Men: 22-24"
Women: 18-20"

Score: Total Number of Completed Rounds + any Additional Reps from all 4 AMRAPS combined.
Goal: 12-16 TOTAL Rounds + (That's 3 to 4 Rounds per AMRAP)

Note that in this version it is 8 reps of the dumbbell snatch. Also, you'll be using one dumbbell for the snatches and two DBs for the step ups.

Set yourself up to be able to complete at least a round a minute the whole way. You may need to lower the load or step height so you can go fast!

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 8 you end up doing 4 per side.

For the dumbbell step ups you will have the dumbbells by your sides or on the shoulders. Keep your belly tight and chest up!

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

8 reps will be 4 per leg.

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

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

PROGRAM B

PROGRAM B

WARM UP
Full Body Simple Warm Up
Snatch Warm Up

WORKOUT

4 Rounds
Each Round is a 3 Min AMRAP
(As Many Rounds and Reps as Possible in 3 Min)
5 Barbell Power Snatch
8 Alternating Front Rack or Dumbbell Step Ups

Rest 1 Min Between AMRAPS

So you go a full 3 min and do as many rounds and reps as possible. Then rest 1 min. Repeat that 3 more times.

Start each new AMRAP at the beginning  of a fresh round.

RX Men: 75#
RX Women: 55#

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

Step Up Height Suggestion:
Men: 22-24"
Women: 18-20"

**You may choose to use a barbell for the snatches and hold dumbbells for the step ups.
Men: 40-50# Dumbbells / Women: 25-35# Dumbbells

Score: Total Number of Completed Rounds + any Additional Reps from all 4 AMRAPS combined.
Goal: 15-20 TOTAL Rounds + (That's 3 1/2  to 5 Rounds per AMRAP)

Set yourself up to be able to complete about a round every 45 seconds the whole way. You may need to adjust the load or step height so you can go faster!

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

Step your whole foot onto the box. Drive through the heel of the box planted foot and step your other foot on to the box. Keep your belly tight and chest up. Stand all the way up on the box. If you don't have a box you may do this on a bench or something similar. You could even do this on something like a chair (a sturdy chair). Make sure you choose a weight and a height that you are comfortable stepping up AND down.

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

If you don't have something to step up onto, or if you are uncomfortable stepping up right now you can sub alternating lunges. Each lunge counts as one rep so it's 4 per leg.

Remember, dumbbell step ups or lunges are also an option!

PROGRAM C

PROGRAM C

WARM UP
Total Body Dumbbell Warm Up

WORKOUT

4 Rounds
Each Round is a 3 Min AMRAP
(As Many Rounds and Reps as Possible in 3 Min)
5 Sandbag Ground to Overhead
8 Alternating Sandbag Step Ups

Rest 1 Min Between AMRAPS

So you go a full 3 min and do as many rounds and reps as possible. Then rest 1 min. Repeat that 3 more times.

Start each new AMRAP at the beginning  of a fresh round.

Idea Sandbag Loading:
Men: 50-70#
Women: 25-45#

Step Up Height Suggestion:
Men: 22-24"
Women: 18-20"

Score: Total Number of Completed Rounds + any Additional Reps from all 4 AMRAPS combined.
Goal: 15-20 TOTAL Rounds + (That's 3 1/2  to 5 Rounds per AMRAP)

Set yourself up to be able to complete about a round every 45 seconds the whole way. You may need to adjust the load or step height so you can go faster!

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 sandbag step-ups, clean the bag to the front rack, or pop over the head and use the back rack. You can also clean the sandbag to either shoulder and perform your step-ups this way.

Facing the box you will step up with one leg, with the whole foot on the box and drive through you heel! Stand all the way up onto the box, then back down, alternate legs each rep. 8 reps will be 4 per leg.

Modify first by lowering the step height. For heavier bags, you may need to remove a filler bag or just switch to one or two lighter dumbbells.

You could also try switching to sandbag lunges.

MAMA MODIFICATIONS

DB SNATCH/HANG SNATCH - You can always choose a lighter weight or go from the hang position. If you're not comfortable going over head right now or find that you are coning during the movement you might want to consider subbing Russian Kettlebell Swings

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

SHIFT 070320

SHIFT TIPS_200307

SHIFT WARM UP

Simple Shift Warm up

SHIFT WORKOUT

10 Minute AMRAP

(As Many Rounds and Reps as Possible in 10 Minutes)
4 Single Arm Hang Dumbbell Snatches Right
4 Single Arm Hang Dumbbell Snatches Left
8 Single Dumbbell Step Ups

Idea weight for Men: Single 20-40# DB/KB
Idea weight for Women: Single 12-25# DB/KB

Score: Total Number of Completed Rounds + any Additional Reps
Goal: 7 Rounds +

For this workout, you'll do 4 hang dumbbell snatches on one arm then 4 on the other before moving on to 8 single dumbbell step ups until 10 rounds total are complete!

For the Single Arm Hang Dumbbell Snatches, you will bring the dumbbell to the waist. You will hinge forward slightly while keeping the chest up and belly tight. Keep the heels down and knees out - arm straight. Stand up hard and fast - shrug the shoulder - punch the working elbow out to the side to keep the dumbbell close to the body as it travels UP! From here you will either punch to lockout or punch to lockout WHILE punching yourself UNDER slightly. Get the bicep by the ear and stand completely with it still there to complete the rep!

Lower back to the waist and repeat for 4 total reps then switch to the other arm for another 4 reps.

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

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

If you need to,  you can do these unweighted. You can also sub with goblet lunges or unweighted lunges.

MAMA MODIFICATIONS

DB SNATCH/HANG SNATCH - You can always choose a lighter weight or go from the hang position. If you're not comfortable going over head right now or find that you are coning during the movement you might want to consider subbing Russian Kettlebell Swings

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

7420

TIP DB MAN MAKERS JUL 4TH 2020

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): POWER
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, HIP FLEXORS/PSOAS
POST: COOL DOWN FLOW OR DECOMPRESSION SEQUENCE

* Indicates the original version of the workout. This means when the workout was programmed, this is the version the coach had in mind. We adapt this workout to fit the other equipment variations. As always, pick a version of the workout that works for you, your schedule, and equipment available.

PROGRAM A*

PROGRAM A

WARM UP
Running Warm Up
Full Body Simple Warm Up

WORKOUT

20 Min AMRAP
(As Many Rounds and Reps as Possible in 20 Min)
Run 200 Meters
6 Man Makers

Man Maker = Push up with hands on dumbbells + Renegade Row Right + Renegade Row Left + Jump or Step Feet in + Squat Clean into a Thruster.

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

RX+: Do more rounds

We don't think it's necessary to go heavier. We would rather see you move faster.

Score: Total Number of Completed Rounds + any Additional  Reps
Goal: 7-12 Rounds+

Choose a load on the manmakers you can complete 6 reps in about 1:30 or less. Definitely under 2:00 every time.

For the 200m run, you're working with a minute or less. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

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

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

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

Since there is no SHIFT today, you can do this movement with a single dumbbell or even just sub with burpees.

With a single dumbbell, do a push up + row right + row left then stand up with both hands on the dumbbell (one hand on each head). Lower into a squat as you bring the DB to your shoulders. Stand up all the way and press overhead.

PROGRAM B

PROGRAM B

WARM UP
Running Warm Up
Full Body Simple Warm Up

WORKOUT

20 Min AMRAP
(As Many Rounds and Reps as Possible in 20 Min)
Run 200 Meters
6 Barbell Man Makers

Barbell Man Maker = Deadlift + Bent Over Row + Hang Squat Clean into a Thruster

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

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

Make sure if you choose the RX+ weight you will still be able to hit the goal times!

You may also do Program C (bike/row) with the barbell option. Just note it in the comments when you log your score.

Score: Total Number of Completed Rounds + any Additional Reps
Goal: 7-12 Rounds+

Choose a load on the manmakers you can complete 6 reps in about 1:30 or less. Definitely under 2:00 every time.

For the 200m run, you're working with a minute or less. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

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

For the deadlift make sure the heels stay down and the bar stays close. Keep the chest up and belly tight. Start with a hinge at the hip and a bend in the knee with straight arms. Stand completely at the top.

Then bring the bar back to below the knee but not all of the way to the ground. Keep the knees slightly bent and the chest up. Pull the bar to the chest with the elbows going back then lower back to below the knee. Stand.

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

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

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)
Row 250 Meters
or
Bike 15 Cal Men / 11 Cal Women
6 Man Makers

Man Maker = Push up with hands on dumbbells + Renegade Row Right + Renegade Row Left + Jump or Step Feet in + Squat Clean into a Thruster.

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

RX+: Do more rounds

You may also do the barbell Man Maker option you will find in Program B for this version.

We don't think it's necessary to go heavier. We would rather see you move faster.

Score: Total Number of Completed Rounds + any Additional  Reps
Goal: 7-12 Rounds +

Choose a load on the manmakers you can complete 6 reps in about 1:30 or less. Definitely under 2:00 every time.

For the bike/row, you're working with a minute or less. Shorten the calories/distance as needed to fit the time window.

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

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

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

Since there is no SHIFT today, you can do this movement with a single dumbbell or even just sub with burpees.

With a single dumbbell, do a push up + row right + row left then stand up with both hands on the dumbbell (one hand on each head). Lower into a squat as you bring the DB to your shoulders. Stand up all the way and press overhead.

TEAM VERSION

TEAM VERSION

WARM UP
Running Warm Up
Full Body Simple Warm Up

WORKOUT

In Teams of 2 Complete:
20 Min AMRAP
(As Many Reps as Possible in 20 Min)
Partner 1: Run 200 Meters
While
Partner 2: Max Reps Man Makers

Then Switch.

Keep switching back and forth to get as many Man Makers as possible in 20 min.

Man Maker = Push up with hands on dumbbells + Renegade Row Right + Renegade Row Left + Jump or Step Feet in + Squat Clean into a Thruster.

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

RX+: Do more rounds

We don't think it's necessary to go heavier. We would rather see you move faster.

Score: Total Number of Man Maker Reps from both teammates COMBINED!
Goal: 80-110 Reps+

You'll have roughly a minute to work on manmakers each round. Set yourself up so you can get 4-6 reps per round.

You can also do the bike row options with this version.

For the 200m run, you're working with a minute or less. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

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

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

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

Since there is no SHIFT today, you can do this movement with a single dumbbell or even just sub with burpees.

With a single dumbbell, do a push up + row right + row left then stand up with both hands on the dumbbell (one hand on each head). Lower into a squat as you bring the DB to your shoulders. Stand up all the way and press overhead.

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.

MAN MAKERS - If you feel a lot of pressure in your belly or pelvic floor in the plank position or hopping forward/back, you can step back/forward to a table top or low bear pose or skip the plank/push up. You can also use less weight in the row. If you have to modify the movement too much you may want to sub KB Swings, Sled Push/Pull, Farmer Carry, or Ball Slams so that you can keep moving and keep the heart rate up!