Posts tagged Friday
FRIDAY 09/20/2019
 

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: OLY
POST: SUNS OUT GUNS OUT

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Couch Stretch, Spine Strengthening
Post: Hamstrings, SI Joint Release

PROGRAM A

PROGRAM A

WARM UP

Full Body Simple Warm Up
Squat Warm Up

Workout

120 Wall Balls
EMOM (Every Minute on the Minute)
6 Alternating Single Leg Deadlift*

RX Men: 40# DBs / 18-20# Wall Ball
RX Women: 25# DBs / 12-14# Wall Ball

RX Plus Men: 50#+ DBs / 150 WB
RX Plus Women: 35#+ DBs / 150 WB

*Start Deadlifts in the second minute (at the 1:00 mark)

Score: Total Time
Goal: Under 12 Min - No longer than 18 Min!

First minute is a freebie! You don't have to start doing the deadlifts on the minute until your second minute. Do not try to bank as many reps as you can in the first minute! Make sure you choose a load and variation of the deadlift that you can complete the 6 reps in under 20 seconds.

For the wall ball reps you will hold the ball at your chest with the elbows tucked in. Feet are under the shoulders with the 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! Keep that chest up! Drive through the legs and use that power to help you throw the ball!

When you catch it. Catch first and then squat.

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

For the single leg deadlift you will hold a dumbbell in each hand. Shift your weight into one foot and raise the other foot off the floor behind you.

Fight not to twist. Allow a slight bend in the knee as you hinge forward at the hip and touch one head of the dumbbells to the floor. Keep the back flat and belly tight and squeeze the butt to stand up. You can always modify to a single dumbbell or even regular deadlifts if you need to.

Remember 6 reps = 3 on each leg.

You can always modify to holding each end of a single dumbbell or just switch to traditional deadlifts.

PROGRAM B*

PROGRAM B

WARM UP

Full Body Simple Warm Up
Squat Warm Up

Workout

For Time
120 Wall Balls
EMOM (Every Minute on the Minute)
4 Deadlifts*

RX Men: 165-185# / 18-20# Wall Ball
RX Women: 105-135# / 12-14# Wall Ball

RX Plus Men: 150 Wall Balls / 205-245#
RX Plus Women: 150 Wall Balls / 145-165#

*Excluding the first minute, start the deadlifts at the 1:00 mark!

Score 1: Deadlift load
Score 2: Total Time
Goal: 12 Min - No Longer than 18 Min

These deadlift weights are just a suggestion. If you know your 1RM, choose a load that is at least 60% of that. Try to pick a weight that you can go unbroken on the Deadlifts the whole way.

First minute is a freebie! You don't have to start doing the deadlifts on the minute until the start of the second minute. Do not try to bank as many wall ball reps as you can in the first minute! Make sure you choose a load and variation of the deadlift that you can complete the 4 reps in under 20 seconds.

For the wall ball reps you will hold the ball at your chest with the elbows tucked in. Feet are under the shoulders with the 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! Keep that chest up! Drive through the legs and use that power to help you throw the ball!

When you catch it. Catch first and then squat.

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

For the deadlifts the bar will start on the ground. The feet are under the hips. Heels are down. Hips and knees are bent. Arms are straight. Chest is up. Belly tight. Back flat! Hands just outside the legs To lift drive the heels into the ground and lift the chest. Keep the arms straight as you pull the bar in close to the body. Keep the arms long and straight. Keep the chest up and belly tight. Stand all of the way up at the top. Squeeze the butt. Don't lean back.

To lower - reach the butt back and slide bar down the legs. Keep the knees out of the way. Keep the chest lifted and belly tight. Keep those heels down. Once past the knees you will re-bend the knees and bring the bar back to the starting position under control.

PROGRAM C

PROGRAM C

WARM UP

Full Body Simple Warm Up
Squat Warm Up

WORKOUT

120 Wall Balls
EMOM (Every Minute on the Minute)
4 Sandbag Over Shoulder

RX Men: The bag you've got / 18-20# Wall Ball
RX Women: The bag you've got / 12-14# Wall Ball

RX Plus Men: 6 SB Over the Shoulder / 150 WB
RX Plus Women: 6 SB Over Shoulder / 150 WB

Score: Time
Goal: 14 Min - No Longer than 18 Min

First minute is a freebie! You don't have to start doing the sandbag over the shoulders until the start of the second minute. Do not try to bank as many wall ball reps as you can in the first minute! Make sure you choose a load and variation of the over the shoulder that you can complete the 4 reps in under 20 seconds.

For the wall ball reps you will hold the ball at your chest with the elbows tucked in. Feet are under the shoulders with the 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! Keep that chest up! Drive through the legs and use that power to help you throw the ball!

When you catch it. Catch first and then squat.

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

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!!!

MAMA MODIFICATIONS

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

SINGLE LEG DEADLIFT -
This can be such a great movement for mamas! Focus on good posture, breathing mechanics, and midline stability. If you're pregnant and balance is a struggle because of changes on center or gravity, feel free to sub Sumo Deadlifts!

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

 
MIranda AlcarazFriday, 2019week38
FRIDAY SHIFT 09/20/2019
 
SHIFT WARM UP
SHIFT WORKOUT

10 Rounds

10 Goblet Squat
10 Deadlifts

Idea weight for Men: 30-55# 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 may choose to use the same weight for both movements or a different weight for each. You may even choose to do the squats unweighted if necessary.

For the goblet squat you will hold the weight at your chest if using a single kb/db. If you only have a pair of lighter dumbbells you will hold one in each hand at the shoulders.

Feet are 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. Keep the heels down and the belly tight/chest lifted.

Ideally you will get your butt lower than your knees at the bottom with the heels down, chest up, and knees out. If you tend to collapse or plop - OR if you have any pain in that low position the first step would be to lower or ditch the weight.

From there if you still need help you may choose to use something as a counter balance or squat to a higher target. If you choose either of these options just make sure that you still focus on heels down, knees out and chest up.

For the deadlifts you will either have a single weight between the feet or a lighter weight in each hand on the outside of the feet. Heels are down knees are bent slightly. Chest is up with belly tight and butt back. To stand dig the heels into the ground while liftign the chest. Squeeze the butt at the top.

Don't be sloppy with the lowering. Reach the butt back, bend the knees and keep the chest up and belly tight!

MAMA MODIFICATIONS

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

SINGLE LEG DEADLIFT -
This can be such a great movement for mamas! Focus on good posture, breathing mechanics, and midline stability. If you're pregnant and balance is a struggle because of changes on center or gravity, feel free to sub Sumo Deadlifts!

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

 
FRIDAY 09/13/2019
 

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

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Warm Up Flow, Posterior Chain Release
Post: Cool Down Flow, SI Joint Release

PROGRAM A

PROGRAM A

WARM UP

Full Body Simple Warm Up
Dumbbell Squat Clean Warm Up

Workout

AMRAP 10 Minutes
(Total Number of Completed Rounds + Any Additional Reps in 10 Min)


9 DB Power Cleans
5 Burpees over the DBs

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

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

Score: Total Rounds + Any Additional Reps
Goal: 6+ Rounds

Ten minutes with nowhere to hide! Make sure you don't come out to hot on this one. Focus on your breath for the first couple of rounds and you will set a fast but sustainable pace that you can maintain for the full 10 minutes!

For the Power Cleans, 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 burpees, start standing next to your dumbbells (not facing), bend your knees, hinge forward at the hips and plant your hands on the floor. Step or jump your feet back to a plank position. Lower knees, hips, and chest all the way down to the floor then press back up. Jump or step your feet in - then jump over the dumbbells. The rep is complete when you land on the other side.

PROGRAM B*

PROGRAM B

WARM UP

Full Body Simple Warm Up
Barbell Clean Warm Up

Workout

AMRAP 10 Minutes
(As Many Rounds and Reps as Possible in 10 Min)


9 Power Cleans
5 Burpees over the bar

RX Men: 95#
RX Women: 65#

RX Plus Men: 115#+
RX Plus Women: 80#+

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

Ten minutes with nowhere to hide! Make sure you don't come out to hot on this one. Focus on your breath for the first couple of rounds and you will set a fast but sustainable pace that you can maintain for the full 10 minutes!

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

For the burpees over the bar - pretty self explanatory! Place your hands on the ground. Jump or step your feet back. Get the chest and thighs on the ground (alongside your barbell). Jump or step your feet in. Jump over the bar laterally (sideways) or turn to face the bar as you jump. Then repeat on the other side! Each burpee + jump over = 1 rep.

PROGRAM C

PROGRAM C

WARM UP

Full Body Simple Warm Up
Dumbbell Squat Clean Warm Up

WORKOUT

AMRAP 10 Minutes
(As Many Rounds and Reps as Possible in 10 Min)


6 Sandbag over the shoulder
5 Burpees over the bag

RX Men: Use the bag you have
RX Women: Use the bag you have

Adjust reps on SB movements to get close to goal rounds.

Score: Total Rounds and any Additional Reps
Goal: 7+ Rounds

Ten minutes with nowhere to hide! Make sure you don't come out to hot on this one. Focus on your breath for the first couple of rounds and you will set a fast but sustainable pace that you can maintain for the full 10 minutes!

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!!!

Make sure you are smooth with your turnaround and set up for the next rep. The transitions on the SB Over-the-Shoulder can eat up a lot of time.

For these burpees, start standing next to your Sandbag (not facing), bend your knees, hinge forward at the hips and plant your hands on the floor. Step or jump your feet back to a plank position. Lower knees, hips, and chest all the way down to the floor then press back up. Jump or step your feet in - then jump over the bag. The rep is complete when you land on the other side.

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

POWER CLEANS -
You could also try less weight or starting from the hang. For pregnant mamas with bellies that interrupt the most efficient path of the bar, be sure to sub DBs for the bar so you are not training incorrect movement patterns.

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

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

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.

 
MIranda AlcarazFriday, 2019week37
FRIDAY SHIFT 09/13/2019
 
SHIFT WARM UP
SHIFT WORKOUT

10 Min AMRAP
(As Many Rounds and Reps as Possible in 10 Min)


10 Deadlifts
10 Alternating Lunges
10 Hang Clean and Press

Idea weight for Men: Single 30-50# Single 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: 6 Rounds +

For this workout you can use either a heavier single KB/DB or a pair of lighter dumbbells (one in each hand).

For the deadlifts if you are using a single weight it will be between the feet. If you are using a pair you will have them on the outsides of your feet.

Either way the weight should be pulled back close to your body. Heels down. Knees bent. Butt back. Chest up. Belly tight. Arms straight. Stand with the weight by driving the heels into the ground and lifting the chest. Squeeze your butt at the top of the movement! To lower reach the butt back and bend the knees. Keep the chest lifted and don't allow any roundness in the back!

For the lunges you may do forward stepping, reverse stepping, or even walking. Make sure you take a long enough step each time that the front heel stays down with the back knee LIGHTLY touches. Don't allow that front knee to cave in.

Drive out of the heel to stand! The lunges are to be done with no weight.

If you are unable to go all of the way down you may shorten the range of motion or if needed use something as a slight counter balance.

A good sub if lunges give you issues is a step up!

For the hang clean and press you will once again either have a single weight in both hands or a pair of dumbbells. You will start in the standing position with straight arms.

You may perform a small dip by reaching the butt back and bending the knees VERY slightly. Keep the arms straight and chest up. Stand up hard and fast. Shrug the shoulders. Then follow through by bringing the weight to your chest/shoulders. From here you will press it straight over your head finishing with the biceps by the ears. Keep the belly tight!

MAMA MODIFICATIONS

POWER CLEANS - You could also try less weight or starting from the hang. For pregnant mamas with bellies that interrupt the most efficient path of the bar, be sure to sub DBs for the bar so you are not training incorrect movement patterns.

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

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

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.

 
FRIDAY 09/06/2019
 

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: OLY
POST: SUNS OUT GUNS OUT

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Airplane Stretch, Warm Up Flow
Post: Sciatica/Piriformis, SI Joint Release

PROGRAM A*

PROGRAM A

WARM UP

Full Body Simple Warm Up
Box Jump Warm Up

Workout

20 Min AMRAP
(As Many Rounds and Reps as Possible in 20 Min)


9 Burpees
12 Weighted Step Up & Overs
15 Box Jumps

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

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

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

Lots of explosive and dynamic movement today! Adjust the load and box height to allow for roughly 3 minute rounds.

Breathe on the burpees, keep your belly tight in the step up & overs, focus on the box in those jumps and have fun!!

For the burpees you will place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap!

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

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

Nothing to step on at all? Sub lunges!

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

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

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

PROGRAM B

PROGRAM B

WARM UP

Full Body Simple Warm Up
Box Jump Warm Up

Workout

20 Min AMRAP
(As many rounds and reps as possible in 20 minutes)


9 Burpees
12 Barbell Step Ups*
15 Box Jumps

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

RX Plus Men: 95-115#
RX Plus Women: 65-80#

*Bar is on back rack

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

Lots of explosive and dynamic movement today! Adjust the load and box height to allow for roughly 3 minute rounds.

Breathe on the burpees, keep your belly tight in the step ups, focus on the box in those jumps and have fun!!

For the burpees you will place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap!

For the step ups you will have the barbell on your back. Height for step up should be 22-24" for Men and 18-20" for women. If you can make that happen and it is a safe and challenging but comfortable height for you - go for it! You will place your WHOLE foot on the box. Use a lower box if you need to! Making sure you drive through the heel and stand all of the way up - don't allow your knee to cave in as you stand. Alternate feet at the BOTTOM of each step. Each time you step up counts as 1 rep. So for a set of 12 you end up doing 6 per side.

Nothing to step on at all? Sub lunges!

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

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

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

PROGRAM C

PROGRAM C

WARM UP

Full Body Simple Warm Up
Box Jump Warm Up

WORKOUT

20 Min AMRAP
(As many rounds and reps as possible in 20 minutes)


9 Burpees
12 Sandbag Step Overs
15 Box Jumps

RX Men: Use bag you've got / 22-24in Box
RX Women: Use bag you've got / 18-20in Box

RX Plus Men: 7+ Rounds
RX Plus Women: 7+ Rounds

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

Lots of explosive and dynamic movement today! Adjust box height or modify step overs to allow for roughly 3 minute rounds.

Breathe on the burpees, keep your belly tight in the step up overs, focus on the box in those jumps and have fun!!

For the burpees you will place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap!

For the sandbag step overs, choose a box that is roughly 22-24" for men and 18-20" for women. First, clean the bag to your right shoulder. Make sure you are stable and the bag is secure on your shoulder. Plant your left hand on the box. Step your right foot on to the box. Keep your belly tight as you pick up your left foot and step it through to the other side of the box. Step your right foot to the floor, turn and repeat from the other side.

Modify by lowering the weight or box height. Possible subs are Sandbag Step Ups, Sandbag Step Up & Over or try it with a dumbbell in one hand.

For heavier bags, you might also decrease reps to 9 or switch to Sandbag Lunges.

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

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

MAMA MODIFICATIONS

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

WEIGHTED 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

BOX JUMP - 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.

 
MIranda AlcarazFriday, 2019week36
FRIDAY SHIFT 09/06/2019
 
SHIFT WARM UP
SHIFT WORKOUT

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


5 Burpees
10 Step Ups
15 Plate Hops or Chalk Line Jump Overs

No weight needed today!
(May add light weight to the step ups if you are feeling up to it!)

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

Oh man - this is a fun one. You will set the clock for 15 min and cycle through 5 burpees - 10 step ups - 15 plate hops or chalk line jump overs!

For the burpees you may choose regular, step in and out, knee push up, no push up, or even elevated burpees. We don't want these to take longer than about 45 seconds even when you are tired! So choose the right style!

For the step ups in this workout we want you to choose a height that is challenging but safe and manageable. Make sure your whole foot is on the step and that you drive through your heel to stand. You will alternate feet with each step so you end up doing 5 per leg per set.

If you are feeling motivated and want to hold some light dumbbells in your hands for the step ups - give it a try! Just don't allow yourself to slow down TOO much!

For the plate hops we would like to see you actually jump onto something low if possible! This could be a bumper plate (plate hops) or even a curb, a book (if it's safe and big enough) - you get the idea. You can also choose to jump completely over something like a broomstick or a chalk line on the ground.

If you are unable to jump you may choose to try more of a skip onto or over your object. And if that still won't work you may choose to do 30 seconds of taps!

MAMA MODIFICATIONS

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

WEIGHTED 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

BOX JUMP - 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.

 
FRIDAY 08/30/2019
 

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

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Warm Up Flow, Couch Stretch
Post: Cool Down Flow, Stress Relief

PROGRAM A

PROGRAM A

WARM UP

Running Warm Up
Squat Warm Up

Workout

For Time

Run 800 Meters
50 DB Thrusters
30 Pull Ups

RX Men: 25-30# DBs
RX Women: 15-20# DBs

Goal Time - Around 10 Min or less!


If you ran yesterday and you want to change it up - you may sub 200 Double Unders or 4 Min of Doubles.

For the thrusters the weight is intended to be super light. Some of you should be able to do all 50 unbroken. Fast times for this workout are 6 min or less!!

On each rep of the thruster the DBs should rest on the shoulder with the elbows high. Perform a full rep squat with the butt getting below the knees. Heels down, knees out, chest up. Use the drive from the legs to help make the DBs weightless. Finish with a press to complete lockout overhead!

Pull ups may be strict, kipping, banded, ring row, or jumping!

PROGRAM B*

PROGRAM B

WARM UP

Running Warm Up
Pull Up Warm Up
Squat Warm Up

Workout

Run Jackie

For Time:

Run 800 Meters
50 Thrusters
30 Pull Ups

RX Men: 45#
RX Women: 35-45#

Goal Time - Around 10 Min or less!

If you ran yesterday and you want to change it up - you may sub 200 Double Unders or 4 Min of Doubles.

For the thrusters the weight is intended to be super light. Some of you should be able to do all 50 unbroken. Fast times for this workout are 6 min or less!!

On each rep of the thruster the bar should rest on the shoulder with the elbows high. Perform a full rep squat with the butt getting below the knees. Heels down, knees out, chest up. Use the drive from the legs to help make the bar weightless. Finish with a press to complete lockout overhead!

Pull ups may be strict, kipping, banded, ring row, or jumping!

Choose a method that will allow you to get all 30 reps done in less than 4-5 sets total for SURE!

PROGRAM C

PROGRAM C

WARM UP

Pull Up Warm Up
Squat Warm Up

WORKOUT

Jackie

For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups

Goal time - under 10 min!

Bike option: 60 Calories for men and 40 Calories for women.

Women may use a women's 35# bar if you have one available. (This is still RX)

For the thruster reps you will have the bar on the shoulders. You will have the feet shoulder width apart with the heels down. Elbows are up and belly is tight! Reach the butt back and down. Drive the knees out and keep the heels down. Keep the chest and elbows up. Get the butt below the knees at the bottom. Stand up hard and fast to pop the bar off of the shoulder. Move the face out of the way and PRESS to lock out. Pull the bar over the middle of the body and keep the belly tight!

Pull Up options - jumping, banded, ring row, or go ahead with strict ones if you like!

Choose an option that you won't have to break too much and can complete in under 4-5 sets total!

MAMA MODIFICATIONS

RUN/JOG - To avoid the added pressure to the pelvic floor that the impact from running can create, sub: Taps, SU, 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.

THRUSTERS - To focus on managing proper posture, breathing mechanics, core pressurization, and/or joint stability sub: Dumbbells instead of the barbell, Less wieght, Box/Target/Supported Sqaut + Press, or Air Squats

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.

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.

 
FRIDAY SHIFT 08/30/2019
 
SHIFT WARM UP
SHIFT WORKOUT

10 Min AMRAP
(As Many Rounds and Reps as Possible in 10 Min)


1 Min Run, Row, Bike, Single Unders, Taps, Low Step Ups
12 Goblet Squat to Press
6 Ring/TRX or Upright Row

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

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

For this workout you can choose what you would like to - or can do for the 1 min portion. Make sure you challenge yourself to an uncomfortable but sustainable pace.

For the goblet squat to press you will hold the object at the chest with the elbows tucked in and chest up. Feet are shoulder width apart with the heels down. Belly tight. Reach the butt back and down while driving the knees out. Keep lifting chest and lowering the butt back and down until the butt is lower than the knees at the bottom.

Avoid plopping or collapsing. Keep the chest up belly tight and knees out! Drive through the heels to stand.

If you find yourself plopping you may choose to lower the weight or ditch it completely. If you have any pain in that bottom position you may choose to squat to a target that is a bit higher. Make sure you are still focusing on reach the butt back and knees out.

For the rows you may do ring, banded, trx or swap out an upright row with your KB or DB!

MAMA MODIFICATIONS

RUN/JOG - To avoid the added pressure to the pelvic floor that the impact from running can create, sub: Taps, SU, 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.

THRUSTERS - To focus on managing proper posture, breathing mechanics, core pressurization, and/or joint stability sub: Dumbbells instead of the barbell, Less wieght, Box/Target/Supported Sqaut + Press, or Air Squats

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.

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.

 
FRIDAY 08/23/2019
 

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Pre: Power, Oly
Post: Suns Out Guns Out, Butts & Guts
Either: Gymnastics

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Morning Coffee, Calves/Ankles
Post: Hips, Sciatica/Piriformis

PROGRAM A

PROGRAM A

WARM UP

Full Body Simple Warm Up
Running Warm Up

Workout

As Far as You Can Get in 12 Min:

2 KB Swings
15 Double Unders
4 KB Swings
15 Double Unders
6 KB Swings
15 Double Unders
8 KB Swings
15 Double Unders
....
Keep adding 2 KB/DB Swings each time

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

RX+ Men: 25 Double Unders
RX+ Women: 25 Double Unders

RX+ Option: Heavier KB/DB

Score: TOTAL REPS. So add all of the double unders and swings together for a total number!
Goal: Finish at least the round of 16 KB/DB Swings

The idea here is to really test your muscular endurance as you get into those bigger rounds of swings. And the double unders won't necessarily give you much relief in the shoulders unless you stay super relaxed. So stay relaxed on the dubs and try to go unbroken on the swings at least past the round of 10.

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 all the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!

For the 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 20 seconds each time. If 15 double unders will be really broken up, you may want to lower to 10 reps. If 10 will still be really broken, maybe choose to go with the dumbbell hop overs or double rep singles for this workout.

Probably also - if you've never done 25 unbroken double unders - don't try to go Rx+.

PROGRAM B

PROGRAM B

WARM UP

Full Body Simple Warm Up
Running Warm Up
Snatch Warm Up

Workout

As Far as You Can Get in 12 Min:

2 Power Snatch
15 Double Unders
4 Power Snatch
15 Double Unders
6 Power Snatch
15 Double Unders
8 Power Snatch
15 Double Unders
....
Keep adding 2 Power Snatch each time

RX Men: 75# Power Snatch
RX Women: 55# Power Snatch

RX+ Men: 25 Double Unders
RX+ Women: 25 Double Unders

RX+ Option: Heavier Power Snatches

Score: TOTAL REPS. So add all of the double unders and swings together for a total number!
Goal: Finish at least the round of 12 Power Snatches

The idea here is to really test your muscular endurance as you get into those bigger rounds of power snatches. And the double unders won't necessarily give you much relief in the shoulders unless you stay super relaxed. So stay relaxed on the dubs and try to go unbroken on the snatches at least past the round of 10.

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 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 20 seconds each time. If 15 double unders will be really broken up, you may want to lower to 10 reps. If 10 will still be really broken, maybe choose to go with the dumbbell hop overs or double rep singles for this workout.

Probably also - if you've never done 25 unbroken double unders - Don't attempt the Rx+ option!

PROGRAM C

PROGRAM C

WARM UP

Full Body Simple Warm Up

WORKOUT

As Far as You Can Get in 12 Min:

2 KB Swings
5 Cal Bike/Row

4 KB Swings
5 Cal Bike/Row

6 KB Swings
5 Cal Bike/Row

8 KB Swings
5 Cal Bike/Row
....

Keep adding 2 KB/DB Swings each time

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

RX+ Option: Heavier KB/DB

Score: TOTAL REPS of SWINGS and Cals.
Goal: Finish at least the round of 14 KB/DB Swings

Try to choose a load on the swing that you can go unbroken for most of the workout. As you fatigue, the calories will start taking longer. So, make sure your transition times are short and you get that thing moving as soon as you get on it!

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 all of the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!

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

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

MOVEMENT TIP
MAMA MODIFICATIONS

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!

Double/Single Unders - To avoid the added pressure to the pelvic floor that DUs/SUs can create, sub: Taps, Row, Bike, Quick Step Ups, Calf Raises. If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or scaling the number of DUs/SUs down to a number that is realistic for your to practice proper positioning and pressure. Any leaking or heaviness in the pelvic floor is a sign that you need to adapt your approach or change the movement to less impact.

DB SNATCH - You can always choose a lighter weight or go from the hang position. If you're not comfortable going over head right now or find that you are coning during the movement you could sub a shoulder height KB Swing.

 
FRIDAY SHIFT 08/23/2019
 
SHIFT WARM UP
SHIFT WORKOUT

10 Min AMRAP
(As Many Rounds and Reps as Possible in 10 Min)


8 Alternating Single Arm Dumbbell Snatch
16 Single Unders or Taps

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

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

For this workout you wil be doing dumbbell snatches from the ground. Please make sure you get into the proper set up position each time with the heels down, weight between the feet, knees bent, butt back, and chest up!

From that position you will drive through the heels and lift the chest. Keep the arm straight. Stand up hard and fast and squeeze the butt!

Shrug the working shoulder. Pull the elbow high and outside to keep the dumbbell close to the body. Finish by punching overhead and finishing. with the bicep by the ear!

Lower under control and switch hands with each rep.

You may choose to do 16 single unders or 16 taps.

For the taps you will basically run in place tapping one toe at a time on your dumbbell or kettlebell. Almost like a soccer type drill. Each time both toes touch - count that as one rep.

MOVEMENT TIP
MAMA MODIFICATIONS

Double/Single Unders - To avoid the added pressure to the pelvic floor that DUs/SUs can create, sub: Taps, Row, Bike, Quick Step Ups, Calf Raises. If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or scaling the number of DUs/SUs down to a number that is realistic for your to practice proper positioning and pressure. Any leaking or heaviness in the pelvic floor is a sign that you need to adapt your approach or change the movement to less impact.

DB SNATCH - You can always choose a lighter weight or go from the hang position. If you're not comfortable going over head right now or find that you are coning during the movement you could sub a shoulder height KB Swing.

 
FRIDAY 08/16/2019
 

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Pre: Power, Oly
Post: Suns Out Guns Out, Butts & Guts
Either: Gymnastics

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Morning Coffee, Warm Up Flow
Post: Lower Back Release, Stress Relief

PROGRAM B

PROGRAM B

WARM UP

Full Body Simple Warm Up

Workout

5 Rounds

100 Meter Farmer Carry/Barbell Front Rack Carry
20 Burpees
12 Power Snatch

RX Men: 95#
RX Women: 65#

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

If doing Farmer Carry:

Men: 40-55# DBs/KBs
Women: 25-35# DBs/KBs

Score: Total Time
Goal: Under 20 Min

So we are shooting for sub-4 minute rounds. To meet the goal, consider lowering the weight or modifying the burpees.

For the Farmer Carries, you will hold a dumbbell in each hand. Keep your chest up, shoulders back and belly tight. Take rest rather than allowing yourself to fall into a bad position.

For 100m, it should take about a minute. If it's much slower or you are breaking a lot, go to a single dumbbell and switch hands at the halfway point.

For the front rack carry, hold the barbell on your shoulders in the front rack position with elbows high. The bar should rest on TOP of your shoulders, not in your hands.

For the burpees you will place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap!

If 20 burpees is going to take over 2 minutes, consider removing the push up portion.

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.

PROGRAM A

PROGRAM A

WARM UP

Full Body Simple Warm Up

Workout

5 Rounds

100 Meter Farmer Carry
20 Burpees
20 Alternating DB Snatches

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

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

Score: Total Time
Goal: Under 20 Min

So we are shooting for sub-4 minute rounds. To meet the goal, consider lowering the weight or modifying the burpees.

For the Farmer Carries, you will hold a dumbbell in each hand. Keep your chest up, shoulders back and belly tight. Take rest rather than allowing yourself to fall into a bad position.

For 100m, it should take about a minute. If it's much slower or you are breaking a lot, go to a single dumbbell and switch hands at the halfway point.

For the burpees you will place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap!

20 Burpees should take less than 2 minutes. Remove the push up if you need to.

For the single DB Hang Power 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 switch hands. You will alternate hands with each rep for these so you end up doing 10 per arm per round.

PROGRAM C

PROGRAM C

WARM UP

Full Body Simple Warm Up
Running Warm Up

WORKOUT

5 Rounds

100 Meter Farmer Carry/Sled Push
20 Burpees
20 Alternating DB Snatches/Sandbag Ground to Overhead

RX Men: 40# DBs or Sandbag 50#ish
RX Women: 25# DBs or Sandbag 25-30#ish

RX+ Men: 50# DBs+ or Sandbag 60#ish
RX+ Women: 35#DBs+ or Sandbag 40#ish

You could also swap the Farmer Carry/Sled Push Option for a 200 M Burden Run with your bag.

Score: Total Time
Goal: Under 20 Min

So, you are shooting for roughly 4 minute rounds. To hit that goal, consider lowering the weight or modifying the burpees.

For the Farmer Carries, you will hold a dumbbell in each hand. Keep your chest up, shoulders back and belly tight. Take rest rather than allowing yourself to fall into a bad position.

For 100m, it should take about a minute. If it's much slower or you are breaking a lot, go to a single dumbbell and switch hands at the halfway point.

If you choose the 200m burden run, you will carry the bag on your shoulders as you jog/run. Like the farmer carry, make sure you keep your chest up and belly tight.

For the burpees you will place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap!

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!

See Program A for description of Dumbbell Snatches!

MOVEMENT TIP
MAMA MODIFICATIONS

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

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

DB HANG SNATCH - If you're not comfortable going over head right now or find that you are coning in that position movement you could sub a Single Arm Strict Press, KB Swing or Single Arm KB Swing.

 
FRIDAY SHIFT 08/16/2019
 
SHIFT WARM UP
SHIFT WORKOUT

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


12 Step Ups
8 Burpees
6 Hang Dumbbell Snatch Right
6 Han Dumbbell Snatch Left

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

Score: Total Number of completed rounds + any additional reps
Goal: 5 Rounds +

For this workout you will just keep cycling through the 12-8-12 for as many rounds as you can in 15 min.

For the step ups these should be a bit higher than what you would use on a workout where you are using them in place of like a jog option. Choose a height that challenges you, but you feel safe stepping up and down. You will alternate feet with each step so each round you end up doing 6 reps per leg. Put your whole foot on the step, drive through your heel, and make sure not to allow your knee to cave in.

If you don't have a step or need a sub for step ups try alternating lunges, or alternating single leg toe touches (like a single leg deadlift with no weight).

BURPEES!!! YAY!

For the burpees you will place your hands on the ground. Jump or step the feet back. Next you can lower the body to the ground or put your knees down first. Either way - get your chest and thighs to the ground at the bottom. Press back up. Jump or step the feet in. Stand up - jump and clap.

If you need to modify the burpee you may do no push up burpees, or elevated burpees!

For the hang dumbbell snatch you will have a single dumbbell held in one hand at the waist. Dip, keep the heels down, allow a slight bend in the knee, keep the arm straight. Stand up hard and fast. Shrug the working shoulder. Then guide the weight all of the way over head and punch to lock out finishing with the bicep by the ear.

You will do 6 on one arm then 6 on the other!

MOVEMENT TIP
MAMA MODIFICATIONS

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

POWER CLEAN
- You could also try less weight or starting 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 incorrect movement patterns.

KB/DB Deadlift - If pregnant and the shape of your belly is creating a change in the efficiency and safety of the bar path or postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift or elevate the KB/DB from the floor to mid shin level or higher for your starting position. 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.

 
FRIDAY 08/09/2019
 

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Pre: Power, Oly
Post: Suns Out Guns Out
Either: Gymnastics
Swap: Sandbag

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Airplane Stretch, Down Dog Flow
Post: Cool Down Flow, Sciatica/Piriformis

PROGRAM B

PROGRAM B

WARM UP

Clean Warm Up
Running Warm Up
Squat Warm Up

Workout

25 Min AMRAP
(As Many Rounds and Reps as Possible in 25 Min)


Run 400 Meters
15 Power Cleans
Run 400 Meters
15 Back Squats

RX Men: 115#
RX Women: 75#

RX + Men: 135# +
RX + Women: 95# +

Score: Total Completed Rounds + Any Additional Reps
Goal: 5 Rounds +

Oh man - this one will be a doozy. Lots of running sandwiched with 2 of everyone's favorite movements!

The run distance should take roughly 90 seconds to 1:10 or so. If 400 will take you longer than that you may cut it down! If you don't have a measured distance you can just make it fit that time frame.

If you are unable to run for space or weather reasons you may sub 2 min of single unders, low step ups, no push up burpees, or taps.

For the power cleans you will notice that the RX weight is a bit heavier than the normal 95#. This is to signal you to go a bit heavier than you normally do. You should not go into this knowing for sure that you will do all 15 unbroken each time.

For this movement the bar will start on the ground. Hands are just outside of the legs. Feet are hip width apart. Heels are down. Knees are bent slightly. Arms are long and straight. Belly is tight. Chest is up!

You will lift the bar off of the ground by driving your heels down and lifting the chest. Keep the bar close to your body by pulling it IN! Keep the arms straight! Once past the knees pick up a little speed and think Jump - Shrug the shoulders - bend the elbows high and outside and pull yourself under slightly. Elbows shoot around and through super quickly to allow the bar to land on the shoulders! Stand to complete the rep!

For the back squats - you may use a rack or clean and jerk it onto your back.

Feet should be shoulder width apart. Reach the butt back and down. Drive the knees out. Keep the heels down. Belly tight and chest up! Get the butt lower than the knees at the bottom. Stand completely at the top. No plopping or rounding!

PROGRAM A

PROGRAM A

WARM UP

Clean Warm Up
Running Warm Up
Squat Warm Up

WORKOUT

25 Min AMRAP
(As Many Rounds and Reps as Possible in 25 Min)


Run 400 Meters
15 DB Power Cleans
Run 400 Meters
15 DB Squats

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

RX + Men: 50-60# DBs
RX + Women: 35-40# DBs

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 5 Rounds +

Oh man - this one will be a doozy. Lots of running sandwiched with 2 of everyone's favorite movements!

The run distance should take roughly 90 seconds to 1:10 or so. If 400 will take you longer than that you may cut it down! If you don't have a measured distance you can just make it fit that time frame.

If you are unable to run for space or weather reasons you may sub 2 min of single unders, low step ups, no push up burpees, or taps.

If you've got the dumbbells for it - This go a bit heavier than you normally do. You should not go into this knowing for sure that you will do all 15 unbroken each time.

For this movement the DBs will start on the ground. Hands are just outside of the legs. Feet are hip width apart. Heels are down. Knees are bent slightly. Arms are long and straight. Belly is tight. Chest is up!

You will lift the DBs off of the ground by driving your heels down and lifting the chest. Keep the arms straight! Once past the knees pick up a little speed and think Jump - Shrug the shoulders - bend the elbows high and outside and pull yourself under slightly. Elbows shoot around and through super quickly to allow the DBs to land on the shoulders! Stand to complete the rep!

Only one head of the each DB must touch the ground between reps.

For the DB Squats the DBs will be placed on the shoulders however you like. Feet should be shoulder width apart. Reach the butt back and down. Drive the knees out. Keep the heels down. Belly tight and chest up! Get the butt lower than the knees at the bottom. Stand completely at the top. No plopping or rounding!

PROGRAM C

PROGRAM C

WARM UP

Full Body Simple Warm Up
Running Warm Up

WORKOUT

25 Min AMRAP
(As Many Rounds and Reps as Possible in 25 Min)


Row 500 Meters
OR
30 Cal Bike (Men) / 20 Cal Bike (Women)

15 Power Cleans

Row 500 Meters
OR
30 Cal Bike (Men) / 20 Cal Bike (Women)

15 Back Squats

RX Men: 115#
RX Women: 75#

RX + Men: 135# +
RX + Women: 95# +

Score: Total Completed Rounds + Any Additional Reps
Goal: 5 Rounds +

Oh man - this one will be a doozy. Lots of time on the rower or bike sandwiched with 2 of everyone's favorite movements!

For the power cleans you will notice that the RX weight is a bit heavier than the normal 95#. This is to signal you to go a bit heavier than you normally do. You should not go into this knowing for sure that you will do all 15 unbroken each time.

For this movement the bar will start on the ground. Hands are just outside of the legs. Feet are hip width apart. Heels are down. Knees are bent slightly. Arms are long and straight. Belly is tight. Chest is up!

You will lift the bar off of the ground by driving your heels down and lifting the chest. Keep the bar close to your body by pulling it IN! Keep the arms straight! Once past the knees pick up a little speed and think Jump - Shrug the shoulders - bend the elbows high and outside and pull yourself under slightly. Elbows shoot around and through super quickly to allow the bar to land on the shoulders! Stand to complete the rep!

For the back squats - you may use a rack or clean and jerk it onto your back.

Feet should be shoulder width apart. Reach the butt back and down. Drive the knees out. Keep the heels down. Belly tight and chest up! Get the butt lower than the knees at the bottom. Stand completely at the top. No plopping or rounding!

MOVEMENT TIP
MAMA MODIFICATIONS

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

POWER CLEAN - You could also try less weight or starting 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 incorrect movement patterns.

KB/DB Deadlift - If pregnant and the shape of your belly is creating a change in the efficiency and safety of the bar path or postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift or elevate the KB/DB from the floor to mid shin level or higher for your starting position. 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.

 
FRIDAY SHIFT 08/09/2019
 
SHIFT WARM UP
SHIFT WORKOUT

18 Min AMRAP
(As Many Rounds and Reps as Possible in 18 Min)


1 Min Taps or Run/Row/Bike
15 KB/DB Deadlifts
1 Min Taps or Run/Row/Bike
15 Goblet Squats

Idea weight for Men: 35-55# KB or 2 X 25# DBs
Idea weight for Women: 12-15# KB or 2 X 10# DBs

Use what you have!

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 5 Rounds +

For this workout you can choose between taps, jogs, rowing, biking, or even single unders.

For the deadlifts you can either do a dumbbell in each hand or you can do a single dumbbell of kettlebell between the feet. For this moment the object(s) will start on the ground. The heels should stay down and you should bend the knees. The object is either IN BETWEEN (not way out in front) of your feet or right to the sides of each foot. Lift your chest and make sure your back is flat! Simply drive the heels down and lift the chest to stand up completely. Squeeze your butt at the top.

When you are putting the KBs back down you will reach the butt back, keep the chest lifted, and bend the knees!

For the goblet squats you will hold either a single dumbbell or a single kettlebell at the chest. Feet should be shoulder width apart and heels are down. Reach the butt back and down and keep the chest lifted. Drive the knees out as you go down. Ideally you will get the butt lower than the knees WITH the chest up and knees out.

If you kind of collapse when you go that low - first step is to lose the weight and do these as just air squats.

From here if you need to scale further for any reason you can go to a higher target or use a wall or chair to assist you. Still focus on keeping those heels down and knees out though!

MOVEMENT TIP
MAMA MODIFICATIONS

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

POWER CLEAN
- You could also try less weight or starting 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 incorrect movement patterns.

KB/DB Deadlift - If pregnant and the shape of your belly is creating a change in the efficiency and safety of the bar path or postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift or elevate the KB/DB from the floor to mid shin level or higher for your starting position. 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.

 
FRIDAY SHIFT 08/02/2019
 
SHIFT WARM UP
SHIFT WORKOUT

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


1 Min Jog, Row, Bike, Single Under, Low Step Ups
10 Push Ups
10 Bicep Curls

That's right - bicep curls!

Idea weight - something that you can do 10 in a row with but will get tough after a few rounds. May be done with a single object or 2 dumbbells.

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

For the one minute part you may choose from the options. Find something that will allow you to move at a sustainable but uncomfortable pace for the full minute.

And today - we got the main version of this workout from a random workout Julian and Jeb did last week! So many people wanted us to throw it in - so here it is!

For the push ups you may do these from the feet, knees or even elevated. Hands should be just outside the shoulders. Keep the belly tight. No sagging, snaking, or worming. Elbows should stay in and you will lower ALL of the way to the ground with your chest and push all of the way to lock out at the top.

For the curls - I mean - they are curls!

Start with straight arms at the bottom. Don't allow your hips to get involved. Lower body stays still. Raise and lower under control!

MOVEMENT TIP
MAMA MODIFICATIONS

RUN/JOG -

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

DB BENCH/ FLOOR PRESS -

This can be a great movement for mamas! Try bending your knees so that you can keep your pelvis more neutral and maintain a connection to your breathing and intra abdominal pressure.

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. If you're comfortable lying on the ground you could also sub the Floor Press from Program A, or a seated DB Press and focus on posture and breath.

PULL UPS -

For managing the pressure of the core and pelvic floor sub: strict pull ups or banded pull ups vs. kipping or the BICEP CURLS already offered as an option. To avoid any coning in the belly 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

 
FRIDAY 08/02/2019
 

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Pre: Power, Oly
Post: Butts & Guts
Swap: Sandbag

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Down Dog Flow, Warm Up Flow
Post: Chest Opener, Shoulder Stretch

PROGRAM B

PROGRAM B

WARM UP

Full Body Simple Warm Up
Running Warm Up
Dumbbell Shoulder Warm Up

Workout

5 Rounds

Run 200 Meters
10 Bench Press
15 Bicep Curls/ Pull Ups

RX Men: ???
RX Women: 65-75# Bench, 15-20# DBs for Curls

RX+ Men: Heavier!
RX+ Women: Heavier

(Put weight used in comments)

Score: Total Time
Goal: Good times and super pump!
Who's down for a little Friday PUMP SESH!? Have fun with this one, forget about the time and work for each one of those reps.

We gave you the pull up option in case you weren't feeling the bicep curls! OR - Julian and Jeb actually did their bicep curls with their sandbag if you want to try that!

For the 200m run, you're working with about a minute. If unable to run due to space or weather purposes - 1 min doubles/singles/low step ups/Mtn Climbers/taps to a low target.

When you unrack the bar for the bench, make sure you bring it out over your lower chest so your arms should be extended straight up. Draw your shoulder blades down into the bench and keep them pulled back even as you press up.

Keep your elbows within about 45 degrees to your torso as you lower the bar to make contact with your chest near the base of your sternum. Press straight back up until arms are fully extended.

You may also sub floor presses or just do 20 push ups instead of the bench. For the floor press - it is basically a bench press from the floor. Don't slam your elbows down. You will pause for like 1/4 second at the bottom each time!!

For the standard curls hold the bar at your waist with your palms facing out in front of you. Keep your upper arms/elbows tight to your body, shoulders slightly retracted and just bend the elbow to curl the bar up to your shoulder. Lower back down the same way with control.

You may also do pull ups or even chin ups in place of the curls. Use bands if you need to but keep them strict if you do. Make sure your arms are straight in the bottom and your chin is above the bar at the top!

PROGRAM A

PROGRAM A

WARM UP

Full Body Simple Warm Up
Running Warm Up

Workout

5 Rounds

Run 200 Meters
15 DB Bench/Floor Press
15 Bicep Curls/ Pull Ups

RX Men: 30-40# DBs
RX Women: 15-20# DBs

RX+ Men: Heavier!
RX+ Women: Heavier

Score: Total Time
Goal: Good times and super pump!

Who's down for a little Friday PUMP SESH!? Have fun with this one, forget about the time and work for each one of those reps. We gave you the pull up option in case you weren't feeling the bicep curls!

For the 200m run, you're working with about a minute. If unable to run due to space or weather purposes - 1 min doubles/singles/low step ups/Mtn Climbers/taps to a low target.

Lying face up on the bench, start with the dumbbells outside your chest, elbows about 45 degrees out from your torso. Draw your shoulder blades down into the bench and keep them pulled back even as you press up. Keep your elbows below your wrists and press straight up until your arms are fully extended and perpendicular to the floor. Lower the DBs with control back to your chest.

You may also sub floor presses or just do 20 push ups instead of the bench. For the floor press - it is basically a bench press from the floor. Don't slam your elbows down. You will pause for like 1/4 second at the bottom each time!!

For the standard dumbbell curls hold a dumbbell in each hand with your palms facing out in front of you. Keep you upper arms/elbows tight to your body and just bend the elbow to curl the DBs up to your shoulder. Lower back down the same way with control.

You may also do pull ups or even chin ups in place of the curls. Use bands if you need to but keep them strict if you do. Make sure your arms are straight in the bottom and your chin is above the bar at the top!

PROGRAM C

PROGRAM C

WARM UP

Full Body Simple Warm Up
Running Warm Up

Workout

5 Rounds

Row 250
or
Bike 15 Cal (Men) / 11 Cal (Women)
10 Bench Press
15 Bicep Curls/ Pull Ups

RX Men: ???
RX Women: 65-75# Bench, 15-20# DBs for Curls

RX+ Men: Heavier!
RX+ Women: Heavier

(Put weight used in comments)

Score: Total Time
Goal: Good times and super pump!
Who's down for a little Friday PUMP SESH!? Have fun with this one, forget about the time and work for each one of those reps.

We gave you the pull up option in case you weren't feeling the bicep curls! OR - Julian and Jeb actually did their bicep curls with their sandbag if you want to try that!

For the row/bike, you're working with about a minute. Adjust the distance/calories as needed.

When you unrack the bar for the bench, make sure you bring it out over your lower chest so your arms should be extended straight up. Draw your shoulder blades down into the bench and keep them pulled back even as you press up.

Keep your elbows within about 45 degrees to your torso as you lower the bar to make contact with your chest near the base of your sternum. Press straight back up until arms are fully extended.

You may also sub floor presses or just do 20 push ups instead of the bench. For the floor press - it is basically a bench press from the floor. Don't slam your elbows down. You will pause for like 1/4 second at the bottom each time!!

For the standard curls hold the bar at your waist with your palms facing out in front of you. Keep your upper arms/elbows tight to your body, shoulders slightly retracted and just bend the elbow to curl the bar up to your shoulder. Lower back down the same way with control.

You may also do pull ups or even chin ups in place of the curls. Use bands if you need to but keep them strict if you do. Make sure your arms are straight in the bottom and your chin is above the bar at the top!

MOVEMENT TIP
MAMA MODIFICATIONS

RUN/JOG -

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

DB BENCH/ FLOOR PRESS -

This can be a great movement for mamas! Try bending your knees so that you can keep your pelvis more neutral and maintain a connection to your breathing and intra abdominal pressure.

PULL UPS -

For managing the pressure of the core and pelvic floor sub: strict pull ups or banded pull ups vs. kipping or the BICEP CURLS already offered as an option. To avoid any coning in the belly 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

 
FRIDAY SHIFT 07/26/2019
 
SHIFT WARM UP
SHIFT WORKOUT

10 Min AMRAP
(As Far as You Can Get in 10 Min)


1 Deadlift
1 Goblet Squat
2 Deadlifts
2 Goblet Squats
3 Deadlifts
3 Goblet Squats
4 Deadlifts
4 Goblet Squats....

Keep adding 1 rep to each movement and get as far as you can in 10 min.

Idea weight for Men: 30-55# Single KB/DB - or - Pair of Lighter DBs for Deadlifts and single KB/DB for Goblet Squats

Idea weight for Women: 12-35# Single KB/DB - or - Pair of Lighter DBs for Deadlifts and single KB/DB for Goblet Squats

Score: Total REPS (so add ALL of it up at the end...1+1+2+2+3+3....)
Goal: Get through the round of 10 or more! For this workout you may choose to do your deadlifts with a single kb, a single dumbbell or a pair of dumbbells.

For a single kb or dumbbell you will have the weight between the feet. Weight should be in the heels with the chest up! Arms stay straight and back stays flat. You will have a slight bend in the knee and a hinge at the hip at the bottom. To lift the weight you will drive out of the heels and lift the chest! Squeeze the butt to stand tall. To lower the weight back down, hinge at the hip, keep the belly tight and chest up - arms straight and lower the weight back down to between the feet!

If you are using a set of dumbbells - you will have one in each hand on the outside of the feet. Stand a little more narrow and touch one head of the dumbbell to the ground for each rep.

For the goblet squats you will hold the kb or db at the chest. Stand tall and tighten the belly. With the feet shoulder width apart you will reach the butt back and down. Keep the heels down. Drive the knees out. Keep that chest UP! Get the butt lower than the knees at the bottom if possible. You may use a target to help you find your depth if you need to! If you are unable to get that low with weight - you can ditch it. If you are unable to get that low in a good position in general - then you may squat to a higher target! We would rather have you go all of the way down with no weight than go only partially down with weight though.

MOVEMENT TIP
MAMA MODIFICATIONS

SINGLE LEG DEADLIFT - This can be such a great movement for mamas! Focus on good posture, breathing mechanics, and midline stability. If you're pregnant and balance is a struggle because of changes on center or gravity, feel free to sub Sumo Deadlifts!

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

 
FRIDAY 07/26/2019
 

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Pre: Power, Oly
Post: Suns Out Guns Out
Either: Gymnastics

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Spine Strengthening, Pigeon Stretch
Post: Sciatica/Piriformis, Hips

PROGRAM B

PROGRAM B

WARM UP

Squat Warmup
Full Body Warm Up

WORKOUT

10 Min EMOM
(Every Minute on the Minute for 10 Min)


Min 1:
5 Deadlifts
1 Front Squat

Min 2:
5 Deadlifts
2 Front Squats

Min 3:
5 Deadlifts
3 Front Squats

Keep adding 1 Front Squat each minute until you have completed…

Min 10:
5 Deadlifts
10 Front Squats

No RX or RX+ Weight on this workout as your score is the weight you choose! If you don't make it the entire 10 min because you went too heavy - just note in the comments.

Score: The weight you use.
Goal: Make it - but question if you are going to make it around min 6…Like any “death by” - this will start out kinda easy and then really start to add up.

The goal of this version is to go heavy. (Whatever that means for you). If you are still new to these movements you can use this as practice or do the dumbbell Program A version / the sandbag Program C version. These are less heavy and more reps.

PROGRAM A

PROGRAM A

WARM UP

Squat Warmup
Full Body Warm Up

WORKOUT

10 Min EMOM
(Every Min on the Min for 10 Min)


Min 1:
6 Single Leg DB Deadlifts
1 DB Front Squat

Min 2:
6 Single Let DB Deadlifts
2 DB Front Squats

Min 3:
6 Single Leg DB Deadlifts
3 DB Front Squats

Keep adding 1 Front Squat each minute until you have completed..

Min 10:
6 Single Leg DB Deadlifts
10 DB Front Squats

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

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

Score: Don't worry too much about it. Just put 10 as your score if you complete all of the work in the assigned minute. If you miss any - put one less round.
Goal: Make it - but question if you are going to make it around min 6. This will start out kinda easy and then really start to add up.

PROGRAM C

PROGRAM C

WARM UP

Squat Warmup
Full Body Warm Up

WORKOUT

10 Min EMOM
(Every Min on the Min for 10 Min)


Min 1:
4 Sandbag Over Shoulder
1 Sandbag Front Squat

Min 2:
4 Sandbag Over Shoulder
2 Sandbag Front Squats

Min 3:
4 Sandbag Over Shoulder
3 Sandbag Front Squats

Keep adding 1 Front Squat each minute until you have completed..

Min 10:
4 Sandbag Over Shoulder
10 Sandbag Front Squats

No RX or RX+ on this one. If your bag is super heavy you may lower the over shoulder reps to 3 and just keep repeating whatever minute is your sticky minute. For example - if you can get 4 + 7 but 4+ 8 won't happen. Do 4+ 7 until 10 min is up.

Score: Don't worry too much about it. Just put 10 as your score if you complete all of the work in the assigned minute. If you miss any - put one less round.

Goal: Make it - but question if you are going to make it around min 6. This will start out kinda easy and then really start to add up.

MOVEMENT TIP
MAMA MODIFICATIONS

SINGLE LEG DEADLIFT - This can be such a great movement for mamas! Focus on good posture, breathing mechanics, and midline stability. If you're pregnant and balance is a struggle because of changes on center or gravity, feel free to sub Sumo Deadlifts!

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.

 
FRIDAY SHIFT 07/19/2019
 
SHIFT WARM UP

Simple SHIFT Warm Up

3 Rounds
20 Taps
10 Skip Overs
10 Toe Touches
3 No Push Up Inchworm
5 Push Up / Knee Push Up
2 Lunge with Twist Right
2 Lunge with Twist Left
10 Air Squats

Increase speed each round!

SHIFT WORKOUT

3 Rounds
Each Round is a 4 Min AMRAP
(As Many Rounds and Reps as Possible in 4 Min)
8 Hop or Skip Overs (Facing)
8 Dumbbell Deadlifts

When you Reach 4 Min -
REST 1 MIN
Repeat 2 More Times!

Idea weight for Men: 35-55# Single KB or DB - or - Pair of Lighter Dumbbells
Idea weight for Women: 12-35# Single KB/DB - or - Pair of Lighter Dumbbells

Score: Total Rounds from each AMRAP + any additional reps from each AMRAP added together
Goal: 10 Total Rounds +

NOTES:

For this workout you will start the clock and complete as many rounds as you can of 8 hop or skip overs and 8 deadlifts.

When the 4 min is up you will rest 1 min.

Do that a total of 3 times - writing down how many rounds you do in each 4 min window.

When you start a new 4 min window - start over.

For the hop or skip overs you will face one dumbbell, or you could even jump over a line on the ground. You will jump over it with both feet and turn around and jump back over it on the other side. Each jump over counts as 1 rep.

If you aren't comfortable jumping with both feet you may do more of like a skip step over.

If you are unable to do the skip step you may sub box or stair step ups.

For the deadlifts you will either have the weight between the feet or on the outsides of the feet. If using dumbbells only one head of the dumbbell will need to touch the ground at the bottom of each rep.

Make sure the weight is pulled back close to the body. The heels are down, chest is up, arms are straight, belly tight, and knees are slightly bent - wit the butt back.

To stand you will think about digging your heels into the ground and squeezing your butt!

When you are standing or lowering - don't allow any roundness in the back. Keep the heels down and make sure to always resend the knees at the bottom.

MOVEMENT TIP
MAMA MODIFICATIONS

JUMP OVERS/PLATE HOPS -

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

 
FRIDAY 07/19/2019
 

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

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Couch Stretch, Pigeon Stretch
Post: Quad/IT, Lower Back Release

PROGRAM B

PROGRAM B

WARM UP

Box Jump Warm Up

Barbell Clean Warm Up

5 Deadlift
3 High Hang Shrugs
3 Above Knee Shrugs
3 Mid shin shrugs
3 High Hang Muscle Clean
3 Above Knee Muscle Clean
3 Mid Shin Muscle Clean
5 Front Squats
3 High Hang Squat Clean
3 Above Knee Squat Clean
3 Mid Shin Squat Clean

WORKOUT

4 Rounds
Each Round is a 3 Min AMRAP
(As Many Rounds and Reps as Possible in 3 Min)
16 Box Jumps
6 Power Cleans
Rest 1 Min Between Rounds

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

RX+ Men: 135# +
RX + Women: 95# +

Score: Total Number of Completed Rounds + Any Additional Reps from Each AMRAP Added Up.
Goal: 8 Total Rounds +

NOTES:

3 minutes of two explosive movements is a great way to trap some peacocks!

Instead, you might consider trying something a little heavier for the power cleans rather than going for a ton of rounds.

1 minute of rest between rounds is nice but it will go by super quick. Focus on deep breaths and long exhales to help you recover during this time.

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

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

If jumping is out of the question you can do step ups or reverse lunges.

For the power cleans, 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.

PROGRAM A

PROGRAM A

WARM UP

Box Jump Warm Up

Dumbbell Clean Warm Up

WORKOUT

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

16 Box Jumps
8 Power Cleans

Rest 1 Min Between Rounds

Box Height: Roughly 18-20" for Women and 22-24" for Men
RX Men: 40# DBs
RX Women: 25# DBs

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

Score: Total Number of Completed Rounds + Any Additional Reps from Each AMRAP Added Up.
Goal: 8 Total Rounds +

NOTES:
3 minutes of two explosive movements is a great way to trap some peacocks!

1 minute of rest between rounds is nice but it will go by super quick.

Set a goal for at least 2 rounds for each 3 min AMRAP and modify as needed to hit that goal.

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

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

If jumping is out of the question you can do step ups or reverse lunges.

For the power cleans, 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.

PROGRAM C

PROGRAM C

WARM UP

Box Jump Warm Up

Kettlebell Warm Up

WORKOUT

4 Rounds
Each Round is a 3 Min AMRAP
(As Many Rounds and Reps as Possible in 3 Min)
16 Box Jumps
8 Sandbag Power Clean

Rest 1 Min Between Rounds

Box Height: Roughly 18-20" for Women and 22-24" for Men
No RX or RX + for Sandbags!

Score: Total Number of Completed Rounds + Any Additional Reps from Each AMRAP Added Up.
Goal: 8 Total Rounds +

NOTES:
3 minutes of two explosive movements is a great way to trap some peacocks!

1 minute of rest between rounds is nice but it will go by super quick. Focus on deep breaths and long exhales to help you recover during this time.

Shoot for at least 2 rounds in each AMRAP then modify accordingly. For heavier bags you may reduce the reps if you need to.

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

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

If jumping is out of the question you can do step ups or reverse lunges.

For the power clean, the sandbag will start on the ground. Feet under the hips roughly. Knees are bent, sandbag 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. Shoot the elbows around and forward FAST to get the sandbag on the biceps 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.

You may also do sandbag ground to shoulders instead of traditional power cleans. For this you would grab the short sides of the bag and clean it to one shoulder, then the other.

MOVEMENT TIP
MAMA MODIFICATIONS

JUMP OVERS/PLATE HOPS -

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