Posts tagged Monday
MONDAY 09/16/2019
 

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

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Thoracic Spine Release, Warm Up Flow
Post: Hamstrings, Calves/Ankles

PROGRAM A

PROGRAM A

WARM UP

Squat Warm Up
Running Warm Up

WORKOUT

30 Min EMOM
(Every Minute on the Minute)

Min 1: 9 DB Clean and Jerks
MIn 2: 200 Meter Run

RX Men: 30-35#
RX Women: 20-25#

RX Plus Men: 40-45#
RX Plus Women: 30#

FIND A DISTANCE THAT TAKES 45-50 Seconds FOR THE RUN!

Guys - this is an all time #blamejulian moment. He created this for his birthday! The main version is the bike/row version listed in Program C.

You NEED to choose a weight on the clean and jerk that is super light - that you can cycle sets of 9 with for at least the first half of this workut! It's a lot of reps!

If you need to lower the number, even after you have lowered the weight - do that! Try 6 instead of 9.

For the clean and jerks, just because it's light doesn't mean it can be sloppy.

Pick up with a flat back. Keep arms long until you fully extend your knees and hips. Shrug and pull under. Stand and use your leg drive for the jerk. Keep the belly tight with the dumbbells overhead.

Only one head of each dumbbell needs to touch for each rep at the bottom.

Run distance should take about 45 seconds. If it takes longer than that on your first round - you are in trouble, so lower it down.

If you need to sub the run for weather or space reasons you may sub 45 seconds of double unders or 45 seconds of mtn climbers!

PROGRAM B*

PROGRAM B

WARM UP

Squat Warm Up
Running Warm Up

WORKOUT

30 Min EMOM
(Every Minute on the Minute)

Min 1: 9 Clean and Jerks
MIn 2: 200 Meter Run

RX Men: 75#
RX Women: 55#

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

FIND A DISTANCE THAT TAKES 45-50 Seconds FOR THE RUN!Guys - this is an all time #blamejulian moment. He created this for his birthday! The main version is the bike/row version listed in Program C.

You NEED to choose a weight on the clean and jerk that is super light - that you can cycle sets of 9 with for at least the first half of this workut! It's a lot of reps!

If you need to lower the number, even after you have lowered the weight - do that! Try 6 instead of 9.

For the clean and jerks, just because it's light doesn't mean it can be sloppy.

Pick up with a flat back. Keep arms long until you fully extend your knees and hips. Shrug and pull under. Stand and use your leg drive for the jerk. Keep the belly tight with the bar overhead.

Run distance should take about 45 seconds. If it takes longer than that on your first round - you are in trouble, so lower it down.

If you need to sub the run for weather or space reasons you may sub 45 seconds of double unders or 45 seconds of mtn climbers!

PROGRAM C

PROGRAM C

WARM UP

Squat Warm Up
Running Warm Up

WORKOUT

30 Min EMOM
(Every Minute on the Minute)

Min 1: 9 Clean and Jerks
MIn 2: 15 Cal Bike (Men) or 10 Cal Bike (women)
OR
18 Cal Row (Men) 12 Cal Row (Women)

RX Men: 75#
RX Women: 55#

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

FIND A CALORIE TARGET/DISTANCE THAT TAKES 45-50 Seconds FOR THE BIKE/ROW!

Guys - this is an all time #blamejulian moment. He created this for his birthday! The main version is the bike/row version listed in Program C.

You NEED to choose a weight on the clean and jerk that is super light - that you can cycle sets of 9 with for at least the first half of this workut! It's a lot of reps!

If you need to lower the number, even after you have lowered the weight - do that! Try 6 instead of 9.

For the clean and jerks, just because it's light doesn't mean it can be sloppy.

Pick up with a flat back. Keep arms long until you fully extend your knees and hips. Shrug and pull under. Stand and use your leg drive for the jerk. Keep the belly tight with the bar overhead.

Row or bike distance should take about 45 seconds. If it takes longer than that on your first round - you are in trouble, so lower it down.

MAMA MODIFICATIONS

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

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

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.

 
MIranda AlcarazMonday, 2019week38
MONDAY SHIFT 09/16/2019
 
SHIFT WARM UP
SHIFT WORKOUT

10 Rounds
1 Min Bike, Row, Jog or Taps
9 Hang DB or KB Clean
9 DB or KB Press

Idea weight for Men: 35-50# Single DB or KB OR 15-25# Dumbbells
Idea weight for Women: 12-25# Single DB or KB OR 8-15# Dumbbells

Score: Total Time
Goal: 25 Min or Less

For the 1 min section you can choose between bike, row, jogging or taps. Go at an uncomfortable pace, but something that will allow you to keep moving the whole time.

For the hand DB or KB clean you can do this with a single kb or db, or 2 dumbbells. You will start with the object(s) at the waist. Perform a small dip by bending the knees slightly. Stand up hard and fast helping to make the db or kb weightless. Shrug the shoulders and pop the weight up to your chest by rotating the hands around.

For the press you will simply PRESS the weight over your head. Get the weight all of the way up until the biceps are by the ears. Keep the belly tight and squeeze the cheeks.

MAMA MODIFICATIONS

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

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

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.

 
MONDAY 09/09/2019
 

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

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Thoracic Spine Release, Couch Stretch
Post: Hip Flexors/Psoas, Lower Back Release

PROGRAM A

PROGRAM A

WARM UP

Squat Warm Up

WORKOUT

15 Min AMRAP
3 DB Front Squat
3 Toe to Bar
6 DB Front Squat
6 Toe to Bar
9 DB Front Squat
9 Toe to Bar
...

Get as far as you can in 15 min.

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

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

Score: Total completed Reps added up at the end.
Goal: Take smart breaks from the beginning so you don't blast yourself and end up standing around a lot at the end.

This one is LONG for the ascending reps and only 2 movements. Start with smart breaks and try to keep moving!

Choose a weight that you are confident you will always be able to hold consistent sets of 3-5 even when extremely tired!

For the front squats the DBs will be on the shoulders with the elbows high. Tighten the belly and lift the chest. Feet are shoulder width apart with the heels down. Reach the butt back and down. Drive the knees out while you keep the heels down and the chest up.

Get the butt lower than the knees at the bottom. Don't allow the weight to pull you forward and no collapsing or bottoming out of the back in the bottom. Drive the heels into the ground and lead with the chest and elbows to stand all of the way up!

For the toes to bar you may also do V-Ups if you don't have a bar or rings to hang from. Other subs are - high knees or even weighted/regular sit ups.

PROGRAM B*

PROGRAM B

WARM UP

Squat Warm Up

WORKOUT

15 Min AMRAP
3 Front Squat
3 Toe to Bar
6 Front Squat
6 Toe to Bar
9 Front Squat
9 Toe to Bar
...
Get as far as you can in 15 min.

RX Men: 115#
RX Women: 75#

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

Score: Total completed Reps added up at the end.
Goal: Take smart breaks from the beginning so you don't blast yourself and end up standing around a lot at the end.

This one is LONG for the ascending reps and only 2 movements. Start with smart breaks and try to keep moving!

Choose a weight that you are confident you will always be able to hold consistent sets of 3-5 even when extremely tired!

For the front squat you may use a rack or take from the ground. The bar will be on the shoulders with the elbows high. Tighten the belly and lift the chest. Feet are shoulder width apart with the heels down. Reach the butt back and down. Drive the knees out while you keep the heels down and the chest up.

Get the butt lower than the knees at the bottom. Don't allow the bar to pull you forward and no collapsing or bottoming out of the back in the bottom. Drive the heels into the ground and lead with the chest and elbows to stand all of the way up!

For the toes to bar you may also do V-Ups if you don't have a bar or rings to hang from. Other subs are - high knees or even weighted/regular sit ups.

PROGRAM C

PROGRAM C

WARM UP

Squat Warm Up

WORKOUT

15 Min AMRAP
3 Sandbag Squat
3 Toe to Bar
6 Sandbag Squat
6 Toe to Bar
9 Sandbag Squat
9 Toe to Bar
...

Get as far as you can in 15 min.

NO RX or RX+ - just use what you've got. Weight should not be so heavy that you have to break a LOT.

Ladies should use 30-40# or heavier.
Guys should use 50-60# plus.

Score: Total completed Reps added up at the end.
Goal: Take smart breaks from the beginning so you don't blast yourself and end up standing around a lot at the end.

This one is LONG for the ascending reps and only 2 movements. Start with smart breaks and try to keep moving!

Choose a weight that you are confident you will always be able to hold consistent sets of 3-5 even when extremely tired!

For the sandbag squats you can hold the bag however you would like. In front, on the shoulder or on the back. Tighten the belly and lift the chest. Feet are shoulder width apart with the heels down. Reach the butt back and down. Drive the knees out while you keep the heels down and the chest up.

Get the butt lower than the knees at the bottom. Don't allow the weight to pull you forward and no collapsing or bottoming out of the back in the bottom. Drive the heels into the ground and lead with the chest and elbows to stand all of the way up!

For the toes to bar you may also do V-Ups if you don't have a bar or rings to hang from. Other subs are - high knees or even weighted/regular sit ups.

MAMA MODIFICATIONS

TOES TO BAR - This movement and it's scaled version of Knee Raises puts A LOT of pressure on the core and pelvic floor. Please consider risk vs.reward when deciding if this movement is right for you. If you feel confident with your core and pelvic floor health you can always try fewer reps to notice and manage any symptoms. You can also SUB: BIRTHFIT Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, or Waiter Walks.

 
MIranda AlcarazMonday, 2019week37
MONDAY SHIFT 09/09/2019
 
SHIFT WARM UP
SHIFT WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)


8 Bodyweight Squats
8 One Arm / One Leg V-Up

No weight needed today!

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

Super simple one to get the week going you guys!

For the squats you will stand with your feet shoulder width apart. Make that you have your weight across your whole foot with your heels down. Stand tall. Lift your chest but tighten your belly. Reach your butt back and down, and keep your chest lifted.

Drive your knees out as you go back and down. Keep the heels on the ground! You can lift your hands in front of you for added balance.

Ideally you will get your butt lower than your knees at the bottom with your heels still down, knees out, and without plopping or collapsing.

If you have any issues going that low - like pain - you may try to hold onto a trx type band or the back of a chair for assistance. Just make sure that you stay BACK in the heels and that the knees go out!

You may also choose to squat to a target that is a bit higher as well!

For the one arm one leg v-ups you will lay on your back. Raise your hands up over your hands over your head. Lift one leg (keeping as straight as possible) and one arm (also straight). Bring your right hand to touch your left tow - then lower. Then bring your left hand to touch your right toe. Keep alternating. Each time you touch a hand to your toes it counts as a rep so you end up doing 4 per side per set.

You may also choose to swap out 8 full all of the way down, all of the way up sit ups.

If you are unable to do sit ups at this time consider subbing KB Swings, ball slams, or dead bugs!

MAMA MODIFICATIONS

TOES TO BAR - This movement and it's scaled version of Knee Raises puts A LOT of pressure on the core and pelvic floor. Please consider risk vs.reward when deciding if this movement is right for you. If you feel confident with your core and pelvic floor health you can always try fewer reps to notice and manage any symptoms. You can also SUB: BIRTHFIT Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, or Waiter Walks.

 
MONDAY 09/02/2019
 

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: OLY
POST: BUTTS & GUTS

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Warm Up Flow, Thoracic Spine Release
Post: Chest Opener, Cool Down Flow

PROGRAM A

PROGRAM A

WARM UP

Running Warm Up
Squat Warm Up
Pull Up Warm Up

WORKOUT

For Time

4 Rounds

400m Run
20 DB Squats
20 Pull Ups

Rest 2 Min Between Rounds

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

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

Score: Slowest Round ONLY
Goal: Under 6 Min

We want to keep the intensity pretty high during these periods of work as you will get a full 2 minutes to recover between each round.

So choose a load on the squats that you won't have to take a lot of breaks and if you do break, it is only for a few seconds.

Same with the pull ups, choose a variation that you can complete the reps in MAX 4 sets with a really short break in between. Think 90 seconds at the most.

For the 400m run, you're working with 2-3 minutes. If unable to run due to space or weather purposes - 2 min doubles/singles/low step ups/Mtn Climbers/taps to a low target.

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

Reach the butt back and down trying to keep the elbows and chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee. Do not collapse in this position. Do not go so low that the back starts to round.

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

For the pull ups you may do strict (lower the number to something that you can complete in max 4 sets), kipping/butterfly, jumping, ring/trx row. You may also do a row with the bar in the rack if none of those other options are available. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.

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

PROGRAM B*

PROGRAM B

WARM UP

Running Warm Up
Squat Warm Up
Pull Up Warm Up

WORKOUT

For Time

4 Rounds

400m Run
15 Front Squats
20 Pull Ups

Rest 2 minutes in between rounds.

RX Men: 95#
RX Women: 65#

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

Score: Slowest Round Only
Goal: Under 6 Min

We want to keep the intensity pretty high during these periods of work as you will get a full 2 minutes to recover between each round.

So choose a load on the squats that you won't have to take a lot of breaks and if you do break, it is only for a few seconds.

Same with the pull ups, choose a variation that you can complete the reps in MAX 4 sets with a really short break in between. Think 90 seconds at the most.

For the 400m run, you're working with 2-3 minutes. If unable to run due to space or weather purposes - 2 min doubles/singles/low step ups/Mtn Climbers/taps to a low target.

For these squats, make sure the bar is resting on the shoulders with a loose fingertip grip and elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight!

Reach the butt back and down trying to keep the elbows and chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee. Do not collapse in this position. Do not go so low that the back starts to round.

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

For the pull ups you may do strict (lower the number to something that you can complete in max 4 sets), kipping/butterfly, jumping, ring/trx row. You may also do a row with the bar in the rack if none of those other options are available. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.

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

PROGRAM C

PROGRAM C

WARM UP

Running Warm Up
Squat Warm Up
Pull Up Warm Up

WORKOUT

For Time

4 Rounds

500 Meter Row
OR
30 Cal Bike (Men) / 22 Cal Bike (Women)
15 Front Squats
20 Pull Ups

Rest 2 minutes in between rounds.

RX Men: 95#
RX Women: 65#

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

Can also choose to use the dumbbell version with the bike/row also!

Score: Slowest Round Only
Goal: Under 6 Min

We want to keep the intensity pretty high during these periods of work as you will get a full 2 minutes to recover between each round.

So choose a load on the squats that you won't have to take a lot of breaks and if you do break, it is only for a few seconds.

Same with the pull ups, choose a variation that you can complete the reps in MAX 4 sets with a really short break in between. Think 90 seconds at the most.

For the Bike/Row, you're working with 2-3 minutes. Adjust calories/distance to fit that time frame. Remember to breathe!

For these squats, make sure the bar is resting on the shoulders with a loose fingertip grip and elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight!

Reach the butt back and down trying to keep the elbows and chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee. Do not collapse in this position. Do not go so low that the back starts to round.

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

For the pull ups you may do strict (lower the number to something you won't really have to break). Kipping/butterfly, jumping, ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.

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

MAMA MODIFICATIONS

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

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.

 
MIranda AlcarazMonday, 2019week36
MONDAY SHIFT 09/02/2019
 
SHIFT WARM UP
SHIFT WORKOUT

5 Rounds

1 Minute Jog, Row, Bike, Taps, Single Unders or Low Step Ups
1 Min Air Squats
1 Min Ring or Upright Rows

No weight needed today - unless doing upright rows. In that case choose something that will allow you to get 10-15 reps each time!

Score: Total Reps of squats and rows
Goal: 125+

For this workout you will alternate the 3 stations at the top of the minute for 5 total rounds. This will take a total of 15 min exactly.

When the clock starts you will do 1 min of either a jog, row, bike, taps, single unders, or low step ups. Whatever you choose you will use for all 5 rounds. Keep a steady but uncomfortable pace for the full minute.

Once 1 min is up you will transition into doing 1 min of squats.

For the squats you will start with the feet shoulder width apart with your heels down. Stand tall. Lift the chest and tighten the belly. Reach the butt back and down. Keep the chest lifted, belly tight, and back flat. Drive the knees out as you go down and work to keep the heels down.

If you can keep the chest up and heels down - we would like you to get your butt lower than your knees at the bottom. If you tend to plop or collapse - you may choose to squat to a slightly higher target. Worry more about moving well - than going super fast.

You may even hold on to something for a counter balance if you need to - just make sure the butt goes back and heels stay down.

For the next minute you will do either a ring/TRX type row, a stretchy banded type pull down, or you may do a weighted upright row.

Make sure you start with the arms straight at the bottom each time and pull to the chest.

For the ring/trx rows remember that the more parallel your body is to the ground - the more difficult these reps become. We wamt you getting around 10-15 reps each time.

MAMA MODIFICATIONS

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

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

 
MONDAY 08/26/2019
 

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: OLY
POST: BUTTS & GUTS

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Warm Up Flow, Thoracic Spine Release
Post: Chest Opener, Cool Down Flow

PROGRAM A

PROGRAM A

WARM UP

Dumbbell Clean Warm Up

Overhead Warm Up

WORKOUT

7 Min AMRAP
(As Many Rounds and Reps as Possible in 7 Min)

7 DB Hang Clean and Jerks
7 Lateral Burpees Over Dumbbells

Rest 3 Min

5 Min AMRAP
(As Many Rounds and Reps as Possible in 5 Min)

5 DB Hang Clean and Jerks
5 Lateral Burpees Over Dumbbells

Rest 2 Min

3 Min AMRAP
(As Many Rounds and Reps as Possible in 3 Min)

3 DB Hang Clean and Jerks
3 Lateral Burpees Over Dumbbells

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

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

Score: Total REPS at the end of all 3 AMRAPS
Goal: 150+ Reps or More! Can you get over 200??

For this workout you will want to choose a weight on the hang clean and jerk that is challenging but will not require you to break much if at all.

Because each AMRAP gets shorter and the rounds have less and less reps, you should roughly be able to get the same number of rounds in each AMRAP. Shoot for 5 rounds in each AMRAP (modify accordingly in order to do so) and you'll hit the goal!

For this movement you will pick up the dumbbells and start with them at your waist. Hands and dumbbells are outside of the legs with the arms straight. Feet are under the hips and heels are down. You will dip by bending the knees and hinging slightly at the hips. Keep the back flat and chest lifted. As you dip keep the arms straight.

Stand out of this dip position hard and fast. This will help to make the dumbbells weightless. Add a shoulder shrug and then guide the dumbbells up as you pull yourself down slightly into another dip. Make sure the elbows shoot around and through SUPER fast! The dumbbells should land on the shoulder with the elbow in front.

From here you should already be in a partial dip position with the heels down, chest up and the dumbbells on the shoulder. From that position drive the power from the legs into the dumbbells to POP them off of the shoulder. Drive the dumbbells UP until the arms are locked with the biceps by the ears at the top!

Lower completely back down to the waist or hang position to start the next rep.

For the lateral burpees you jump or step the feet out and will get the chest and the thighs to the ground in the bottom of a pushup/sprawl position. From here you will jump or step your feet in and jump laterally over the dumbbells.

Score is total reps!

PROGRAM B*

PROGRAM B

WARM UP

Barbell Warm Up
Overhead Warm Up

WORKOUT

7 Min AMRAP
(As Many Rounds and Reps as Possible in 7 Min)

7 Hang Power Clean and Jerks
7 Lateral Over Bar Burpees

Rest 3 Min

5 Min AMRAP
(As Many Rounds and Reps as Possible in 5 Min)

5 Hang Power Clean and Jerks
5 Lateral Over Bar Burpees

Rest 2 Min

3 Min AMRAP
(As Many Rounds and Reps as Possible in 3 Min

3 Hang Power Clean and Jerks
3 Lateral Over Bar Burpees

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

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

Score: Total REPS at the end of all 3 AMRAPS
Goal: 150+ Reps or More! Can you get over 200??

For this workout you will want to choose a weight on the hang clean and jerk that is challenging but will not require you to break much if at all.

Because each AMRAP gets shorter and the rounds have less and less reps, you should roughly be able to get the same number of rounds in each AMRAP. Shoot for 5 rounds in each AMRAP (modify accordingly in order to do so) and you'll hit the goal!

Remember your 2 minute breaks between each AMRAP. Focus on slowing your outbreath to help you recover.

For the hang clean & jerk you will pick up the bar and start with it at your waist. Hands are outside of the legs with the arms straight. Feet are under the hips and heels are down. You will dip by bending the knees and hinging slightly at the hips. Keep the back flat and chest lifted. As you dip keep the arms straight and pull the bar in to keep it close to the body.

Stand out of this dip position hard and fast. This will help to make the bar weightless. Add a shoulder shrug and then guide the bar up as you pull yourself down slightly into another dip. Keep the bar close to the body by bringing the elbows high and outside as the bar travels up. Make sure the elbows shoot around and through SUPER fast! The bar should land on the shoulder with the elbows in front.

From here you should already be in a partial dip position with the heels down, chest up and the bar on the shoulder. From that position drive the power from the legs into the bar to POP it off of the shoulder. Drive the bar UP until the arms are locked with the biceps by the ears at the top! Keep the belly tight!

Lower completely back down to the waist or hang position to start the next rep.

For the lateral burpees you jump or step the feet out and will get the chest and the thighs to the ground in the bottom of a pushup/sprawl position. From here you will jump or step your feet in and jump laterally over the bar.

PROGRAM C

PROGRAM C

WARM UP

Full Body Simple Warm Up
Dumbbell Shoulder Warm Up

WORKOUT

7 Min AMRAP
(As Many Rounds and Reps as Possible in 7 Min)

7 Sandbag Hang Power Clean and Jerks
7 Lateral Over Sandbag Burpees

Rest 3 Min

5 Min AMRAP
(As Many Rounds and Reps as Possible in 5 Min)

5 Sandbag Hang Power Clean and Jerks
5 Lateral Over Sandbag Burpees

Rest 2 Min

3 Min AMRAP
(As Many Rounds and Reps as Possible in 3 Min

3 Sandbag Hang Power Clean and Jerks
3 Lateral Over Sandbag Burpees

No RX or RX+

Ideal Sandbag Weights:
Men: 50-65#
Women: 25-40#

Score: Total REPS at the end of all 3 AMRAPS
Goal: 150+ Reps or More! Can you get over 200??

For this workout you will want to choose a weight on the hang clean and jerk that is challenging but will not require you to break much if at all.

Because each AMRAP gets shorter and the rounds have less and less reps, you should roughly be able to get the same number of rounds in each AMRAP. Shoot for 5 rounds in each AMRAP (modify accordingly in order to do so) and you'll hit the goal!

Remember your 2 minute breaks between each AMRAP. Focus on slowing your outbreath to help you recover.

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

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

For these burpees, start standing up next to your sandbag. Get your chest and thighs to the ground by either jumping or stepping back. Jump or step the feet back in. Jump over your sandbag. The rep is complete when you land on the other side.

MAMA MODIFICATIONS

HANG CLEAN - You could also try less weight. For pregnant mamas with bellies that interrupt the most efficient path of the bar, be sure to sub DBs for the bar so you are not training inefficient movement patterns.

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

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

 
MONDAY SHIFT 08/26/2019
 
SHIFT WARM UP
SHIFT WORKOUT

10 Rounds

7 Hang Power Clean and Press
5 Burpees

Idea weight for Men: Single 35-55# KB/DB - OR - Pair of lighter dumbbells.
Idea weight for Women: Single Single 12-30# KB/DB - OR - Pair of lighter dumbbells

Score: Total time
Goal: Under 16 Min

If your first round takes longer than about 90 seconds - choose a lighter weight or lower the number of burpees.

For the hang power clean and jerks you will hold either a single dumbbell or kb in both hands at the waist or a pair of lighter dumbbells.

You will dip a bit with the knees bending and butt going back slightly. Keep the arms straight, weight pulled back, and heels down. Stand up hard and fast - shrug - and guide the weight up to the chest/shoulders. From here keep the belly tight and butt squeezed - and press the weight over your head finishing at lock out with the biceps by the ears.

For the burpees you may do regular burpees, no push up burpees, knee push up burpees, step in step out burpees, or even elevated burpees!

Find something that allows you to finish 5 in about 30 - 45 seconds or less!

MAMA MODIFICATIONS

HANG CLEAN - You could also try less weight. For pregnant mamas with bellies that interrupt the most efficient path of the bar, be sure to sub DBs for the bar so you are not training inefficient movement patterns.


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

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

 
MONDAY 08/19/2019
 

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Pre: Power
Swap: Sandbag

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Thoracic Spine Release, Spine Strengthening
Post: Chest Opener, Cool Down Flow

PROGRAM A

PROGRAM A

WARM UP

Full Body Simple Warm Up
Pull Up Warm Up

WORKOUT

18 Min AMRAP

3 Wall Walks
6 Burpee Pull Ups
9 DB Deadlifts

RX Men: 40#
RX Women: 25#

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

RX+ Option: Single Leg Deadlifts (10 Alternating - or 5 per side)
RX+ Option: Sub Burpee Pull Ups for 3 Burpee Bar Muscle Ups

Goal: 8 Rounds +

Wall walks will start at the bottom of the push up position with the feet against the wall. You will press up into a plank and start to walk your feet up the wall and walk your hands back. Keep your belly tight and don't let yourself overextend. You will keep walking the feet up and hands back until the chest is against the wall.

Control how you come down! Don't just slide down.

If you aren't ready to do the full wall walk yet you may scale to doing a pike up on a box or bench! You will have the feet on a box or bench in a plank position. You will walk the hands back and pike the hips up. You can also scale to doing this with the knees on the box.

For the burpee pull ups you will perform a burpee and then jump up and do a pull up. For the burpee the chest and thighs must touch the ground at the bottom and your chin must be above the bar at the top.

If you aren't ready to do these with full pull ups, you will do a burpee into a jumping pull up. To do this you will do the burpee, step up onto a box or whatever you are jumping off of and then do the jumping pull up each time. You may also sub just burpee hop overs.

You may also do 6 burpees then 6 ring/trx/supine barbell/upright rows.

For the deadlifts, the dumbbell version is a little lighter so you should definitely use a weight that will allow you to do all 9 reps each time.

The dumbbells will start on the ground. Feet are inside of the hands. Heels down, knees bent slightly, arms are straight and long, chest is up. Only one head of the dumbbell needs to touch the ground at the bottom of each rep.

Drive the heels into the ground as you drive the chest up. Once you are standing completely, you will return by reaching the butt back and hinge the chest forward. Continue pulling the dumbbells back close to the body and keep the chest up!

With the dumbbells stand with your feet a little closer together.

If at any point you are unable to keep a flat back lower the weight.

PROGRAM B (Preferred)

PROGRAM B

WARM UP

Full Body Simple Warm Up
Pull Up Warm Up

WORKOUT

18 Min AMRAP

3 Wall Walks
6 Burpee Pull Ups
9 Deadlifts

RX Men: 175-195#
RX Women: 115-135#

RX + Men: 205-225#+
RX + Women: 145-155#+

RX+ Option: Single Leg Deadlifts (10 Alternating - or 5 per side)
RX+ Option: Sub Burpee Pull Ups for 3 Burpee Bar Muscle Ups

Goal: 8 Rounds +

For the wall walks you will start at the bottom of the push up position with the feet against the wall. You will press up into a plank and start to walk your feet up the wall and walk your hands back. Keep your belly tight and don't let yourself overextend. You will keep walking the feet up and hands back until the chest is against the wall.

Control how you come down! Don't just slide down.

If you aren't ready to do the full wall walk yet you may scale to doing a pike up on a box or bench! You will have the feet on a box or bench in a plank position. You will walk the hands back and pike the hips up. You can also scale to doing this with the knees on the box.

For the burpee pull ups you will perform a burpee and then jump up and do a pull up. For the burpee the chest and thighs must touch the ground at the bottom and your chin must be above the bar at the top.

If you aren't ready to do these with full pull ups, you will do a burpee into a jumping pull up. To do this you will do the burpee, step up onto a box or whatever you are jumping off of and then do the jumping pull up each time. You may also sub just burpee hop overs.

You may also do 6 burpees then 6 ring/trx/supine barbell/upright rows.

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
Pull Up Warm Up

WORKOUT

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


3 Wall Walks
6 Burpee Pull Ups
9 Sandbag Ground to Overhead

Ideal weight for Sandbags:
Men: 50-70#
Women: 25-45#

RX+ Option: Swap Burpee Pull Ups for 3 Burpee Bar/Ring Muscle Ups

Goal: 7 Rounds +

For the wall walks you will start at the bottom of the push up position with the feet against the wall. You will press up into a plank and start to walk your feet up the wall and walk your hands back. Keep your belly tight and don't let yourself overextend. You will keep walking the feet up and hands back until the chest is against the wall.

Control how you come down! Don't just slide down.

If you aren't ready to do the full wall walk yet you may scale to doing a pike up on a box or bench! You will have the feet on a box or bench in a plank position. You will walk the hands back and pike the hips up. You can also scale to doing this with the knees on the box.

For the burpee pull ups you will perform a burpee and then jump up and do a pull up. For the burpee the chest and thighs must touch the ground at the bottom and your chin must be above the bar at the top.

If you aren't ready to do these with full pull ups, you will do a burpee into a jumping pull up. To do this you will do the burpee, step up onto a box or whatever you are jumping off of and then do the jumping pull up each time. You may also sub just burpee hop overs.

You may also do 6 burpees then 6 ring/trx/supine barbell/upright rows.

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!

If you choose burpee muscle ups, make sure you take a moment coming out of the burpee to set yourself up in a good position for the muscle up. For the muscle up be patient and focus on getting a super hollow position with shoulders behind the bar/rings before you turn it over.

MAMA MODIFICATIONS

WALLWALKS - Please measure risk vs. reward when considering if you can/should perform this movement. If you are unable to maintain midline stability, posture and proper breathing mechanics throughout the duration of the entire movement please sub: Inchworms, Box/Pike Walk outs, Shoulder Taps

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

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.

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. 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.

 
MONDAY SHIFT 08/19/2019
 
SHIFT WARM UP
SHIFT WORKOUT

15 Min AMRAP
As Many Rounds and Reps as possible in 15 Min

3 Inchworms
6 Rows
9 KB Deadlift

Idea of weight for men: 50-70# KB
Idea of weight for women: 30-50# KB

You can also do deadlifts with a single or 2 dumbbells if you don't have the KB for this one!

Score is total number of completed rounds and any additional reps completed in 15 min.

For the inchworms will start in a standing position. You will place the hands down in front of the feet. Start walking the hands out to a plank position. From here you can either add a push up - or skip it, your choice. You then walk your hands back into your feet and stand all of the way back up. That is 1 rep.

You will complete 3 inchworms.

For the rows you will choose an angle that will allow you to do 6 in no more than 2 sets. That means you can do something like 3-3 or 4-2 each time to get those done. The more parallel to the floor your body is, the more difficult they become.

If you don't have anything to do rows, but you DO have a pull up bar - you can also sub jumping pull ups. For these, make sure you are able to bend your knees and use a lot of leg to help you up. When you are standing with your arms extended overhead - the pull up bar should hit the middle of your forearm. Do not use a slow lower for this workout. Jump up and come down fast.

No pull up bar and no rows? You may sub upright rows for this workout as well!

For the deadlifts the kettle bell or dumbbell will be between the feet. Feet will be about shoulder width apart. Keep the heels down and the bell RIGHT between your feet - not out in front of you. Bend the knees slightly and avoid them caving IN. This is not a squat, however - your chest should be OVER the kettle/dumbbell. Arms are straight and long, chest is up.

From here, you will drive through the heels to stand up, squeezing the cheeks at the top. Reach the butt back, hinge at the hips, as you bend your knees to put the KB back down. Focus on keeping the back flat the entire time!!

MAMA MODIFICATIONS

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. 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.

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

ROWS - Focus on finding a height and posture that allows you to maintain a stable midline without any coning. If you need to sub and are working on managing the pressure in your belly or healing you pelvic floor SUB: Bent Over Rows, Upright Rows, or Banded Lat Pull Downs

 
MONDAY 08/12/2019
 

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

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Down Dog Flow, Thoracic Spine Release
Post: Shoulder Stretch, Cool Down Flow

PROGRAM A

PROGRAM A

WARM UP

Running Warm Up
Pull Up Warm Up
Squat Warm Up

WORKOUT

Every 2 Min for 20 Min

Run 200 Meters
5 Pull Ups
10 Push Ups
15 Squats

RX + Option: Wear a vest - OR - go for 30 Min (Do NOT do both)

Scaling idea:
Run 200
3 Pull Ups
6 Push Ups
10-12 Squats

Score: Don't worry too much but if you finish all 10 rounds in their 2 min windows your score will be 10. If you don't make any - just deduct it.

Nothing better than a good bodyweight mover on a busy week!

SO basically you will start the clock and you will run 200 meters - or a distance that takes you roughly 45 seconds to 1:10. If 200 is too far for you - you may shorten it!

If you cannot run for space or weather reasons you may sub 1 min of taps, low step ups, double or single unders each time.

For the pull ups you want to choose a style that you won't ever have to break more than once. Otherwise it's going to take too long and you won't make it!

You can do strict, kipping, jumping, banded, ring/trx/paralette row. If you don't have any of those as options you could even do a bent over row with dumbbells or a bar.

For the push ups - you will want to scale to knee or elevated push ups if 10 will take you more than about 20 seconds. If you start with one version and need to scale as the workout goes on - that is fine. Just do what you need to do to make it in the 2 min!

Make sure on your push ups that you touch your chest and thighs at the bottom. Keep the elbows in with the hands just outside shoulder width next to the chest. Belly tight - no sagging, snaking, or butt up in the air. Press all of the way to lock out at the top.

For the squats you won't be using any weight. Feet are roughly shoulder width apart. Reach the butt back and down with the heels down. Drive the knees out. Keep the belly tight and chest lifted. Get the butt lower than the knees at the bottom. No plopping or rounding. Drive through the heels, drive the knees out, and lead with the chest to stand all of the way up at the top!

PROGRAM C

PROGRAM C

WARM UP

Pull Up Warm Up
Squat Warm Up

WORKOUT

Every 2 Min for 20 Min

Row 250 Meters
or
Bike 15 Cal Men / 10 Cal Women
5 Pull Ups
10 Push Ups
15 Squats

RX + Option: Wear a vest - OR - go for 30 min (do not do both)

Scaling idea:
Row or Bike 1 Min
3 Pull Ups
6 Push Ups
10-12 Squats

Score: Don't worry too much but if you finish all 10 rounds in their 2 min windows your score will be 10. If you don't make any - just deduct it.

Nothing better than a good bodyweight mover on a busy week!

So basically you will start with that run or row when the clock starts. Once you finish you will do 5 pull ups, 10 push ups, 15 squats. Then - you will rest until the clock hits 2:00. Do the same and rest until 4:00 and so on until 20:00.

For the pull ups you want to choose a style that you won't ever have to break more than once. Otherwise it's going to take too long and you won't make it!

You can do strict, kipping, jumping, banded, ring/trx/paralette row. If you don't have any of those as options you could even do a bent over row with dumbbells or a bar.

For the push ups - you will want to scale to knee or elevated push ups if 10 will take you more than about 20 seconds. If you start with one version and need to scale as the workout goes on - that is fine. Just do what you need to do to make it in the 2 min!

Make sure on your push ups that you touch your chest and thighs at the bottom. Keep the elbows in with the hands just outside shoulder width next to the chest. Belly tight - no sagging, snaking, or butt up in the air. Press all of the way to lock out at the top.

For the squats you won't be using any weight. Feet are roughly shoulder width apart. Reach the butt back and down with the heels down. Drive the knees out. Keep the belly tight and chest lifted. Get the butt lower than the knees at the bottom. No plopping or rounding. Drive through the heels, drive the knees out, and lead with the chest to stand all of the way up at the top!

MAMA MODIFICATIONS

RUN/JOG - To avoid the added pressure to the pelvic floor that the impact from running can create, sub: Taps, Row, Bike, Farmer Carry, Sled Push/Drag, Quick Step Ups.

If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or scaling the distance that you run so that you can focus on your posture, breathing mechanics, and managing the pressure of your or and pelvic floor.

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

UPRIGHT ROWS - Love this movement for Mamas! But if your belly is getting in the way of the high pull or row feel free to sub a a TRX/Ring Row or a Bent Over DB Row.

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

SQUATS -
You always have the option of a target supported squat, box squat, or using some assistance from a post/table, etc. nearby for support.

 
MONDAY SHIFT 08/12/2019
 
SHIFT WARM UP
SHIFT WORKOUT

10 Rounds

30 Seconds Min Jog, Taps, Row, Bike
3 Ring/TRX or Upright Rows
6 Push Ups
9 Squats

Score: Total Time
Goal: Under 15 Min

For the first part - the 30 second part - you can choose between Jogging, Taps, Row, or Bike! Just find a pace that you can move with for the entire 30 seconds.

Then you will complete 3 Rows, 6 Push Ups, 9 Squats.

No weight needed today!

For the rows you may do ring/trx/paralette rows. Remember the more parallel to the ground you are - the more difficult these become. Since it's only 3 in this workout feel free to make them more difficult than you normally do! If you don't have any of those as options you will do an upright row with a kettlebell, dumbbell, or even a pair of light dumbbells. You will hold the weight at your waist, keep the shoulders pulled back, and pull the elbows high and outside to pull the weight up your body - like you are zipping up your jacket.

For the push ups - you will do knee or elevated push ups.

Make sure on your push ups that you touch your chest and thighs at the bottom. Keep the elbows in with the hands just outside shoulder width next to the chest. Belly tight - no sagging, snaking, or butt up in the air. Press all of the way to lock out at the top.

For the squats you won't be using any weight. Feet are roughly shoulder width apart. Reach the butt back and down with the heels down. Drive the knees out. Keep the belly tight and chest lifted. Get the butt lower than the knees at the bottom. No plopping or rounding. Drive through the heels, drive the knees out, and lead with the chest to stand all of the way up at the top!

If you need to use a slightly higher target due to pain or range of motion issues -that is ok. Really focus on keeping your heels down and chest up.

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.

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.

 
MONDAY 08/05/2019
 

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

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Morning Coffee, Thoracic Spine Release
Post: Hamstrings, Quads/IT

PROGRAM B

PROGRAM B

WARM UP

Squat Warm Up
Pull Up Warm Up

WORKOUT

Run Jackie

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 A

PROGRAM A

WARM UP

Squat Warm Up

Running Warm Up

Pull Up Warm Up

WORKOUT

RUN DB JACKIE

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 C

PROGRAM C

WARM UP

Squat Warm Up

Pull Up Warm Up

WORKOUT

For Time:
1000m Row
50 Thrusters, 45#
30 Pull-upsIt's Miranda's birthday and this is one of her all time favorite workouts!

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 for the press, or change to a Seated Strict Press, or even Front Raises. You can also try keeping your arms a little more forward as you press up so that instead of finishing the press with your biceps by your ears, you finish with your arms just in front of your face or in line with your nose.

 
MONDAY SHIFT 08/05/2019
 
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!

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.

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.

 
MONDAY SHIFT 07/29/2019
 
SHIFT WARM UP
SHIFT WORKOUT

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


10 Squats (Unweighted)
7 Ring/TRX Rows

No weight needed

UNLESS

If you don't have a way to do ring, TRX, or some type of banded row you may sub 7 dumbbell bent over rows per side (one side at a time) with a light to moderate weight.

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 5 Rounds +5 rounds of this workout is extremely doable! Can you shoot for even 7+?

For this workout you will simply repeat 10 bodyweight (air) squats and 7 rows over and over as many times as possible.

For the squats you will start with your feet shoulder width apart with the heels down. Lift your chest and tighten your belly. Reach your butt back as you keep your chest lifted. Drive your knees out and focus on keeping your heels down. Keep going back and down until your butt is lower than your knees without allowing your back to collapse or plop at the bottom.

Drive out of your heels, drive your knees out, and lead with your chest to stand.

If you have a tendency to plop at the bottom or have any pain in that position - you may try to use a counterbalance like a chair or something at the very bottom. You may also try to use a target that is JUST a bit higher than below parallel. The goal ultimately is to get you to the bottom.

For the ring/trx rows - remember the more parallel your body is to the ground the harder these become. We don't ever want you to have to break these more than once but the sets of 7 should get challenging as the workout goes on.

Make sure you start with straight arms each time and keep the torso in a rigid position. Pull the torso to the rings with the elbows going back. Lower back down under control.

If doing the single arm DB bent over row as a sub - you will lean against a bench or even the wall. Allow the dumbbell to hang and pull it to your rib cage. 7 on one side then 7 on the other.

MOVEMENT TIP
MAMA MODIFICATIONS

RING ROWS/DB BENT ROWS/TRX ROWS -

If you find that these movements create a lot of pressure and/or coning in the belly you can try elevating a standing Banded Lat Pull Down.

SQUATS -

For mamas experiencing SPD, try subbing a Box Squat (Search Birthfit YouTube Library) or Target Assisted Air Squat to keep you from going too deep or sagging into your joints in the squat.

 
MONDAY 07/29/2019
 

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

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Morning Coffee, Couch Stretch
Post: Chest Opener, Hip Flexors/Psoas

PROGRAM B

PROGRAM B

WARM UP

Full Body Simple Warm Up
Box Jump Warm Up

WORKOUT

10 Rounds

7 Seated Box Jumps
7 Supine Barbell or Barbell Bent Over Rows

RX Men: 22-24" Box Height - Seat height right at or below parallel - if doing bent over rows - 95-115# Bar

RX Women: 18-20" Box Height - Seat height right at or below parallel - if doing bent over rows - 65-75# Bar

RX +: 10 Reps of Each Per Round

Score: Total Time
Goal: Don't rush this workout. This is more for quality than time.

Set a nice slow pace that you can complete the reps with really solid technique and minimal rest.

If unable to do seated box jumps - unable to jump - sub weighted step ups.

If you need to do this on something MUCH lower - that's great. We'd rather see seated to practice the skill with a lower jump than regular box jumps at that height.

For this one we will start in a seated position at or just below parallel. You can sit on a low box, stack of plates - or whatever you can just to make that happen.

In this seated position you will have the heels down roughly hip width apart. You need to be completely sitting - with the chest up.

Use the ARMS!! Throw arms and jump from that dead stop position!
You will want to think of exploding UP and then pulling the knees up FAST!!

Be careful! No bloody shin pics PLEASE!! Def step down.

For the supine barbell row, set the bar in the rack low enough that you'll be at a challenging angle, ideally your body is close to horizontal when your arms are extended. Position yourself under the bar with arms straight, shoulders slightly behind the bar. Keep a rigid body position with knees, hips and shoulders in a straight line. Pull your body up to make chest contact with the bar and lower back to straight arms.

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

PROGRAM A

PROGRAM A

WARM UP

Full Body Simple Warm Up
Box Jump Warm Up

WORKOUT

10 Rounds

7 Seated Box Jumps
7 Ring or DB Bent Over Rows

RX Men: 22-24" Box Height - Seat height right at or below parallel - if doing bent over rows - 40-50# DBs

RX Women: 18-20" Box Height - Seat height right at or below parallel - if doing bent over rows - 25-35# DBs

RX +: 10 Reps of Each Per Round

Score: Total Time
Goal: Don't rush this workout. This is more for quality than time.

Set a nice slow pace that you can complete the reps with really solid technique and minimal rest.

If unable to do seated box jumps - unable to jump - sub weighted step ups.

If you need to do this on something MUCH lower - that's great. We'd rather see seated to practice the skill with a lower jump than regular box jumps at that height.

For this one we will start in a seated position at or just below parallel. You can sit on a low box, stack of plates - or whatever you can just to make that happen.

In this seated position you will have the heels down roughly hip width apart. You need to be completely sitting - with the chest up.

Use the ARMS!! Throw arms and jump from that dead stop position!
You will want to think of exploding UP and then pulling the knees up FAST!!

Be careful! No bloody shin pics PLEASE!! Def step down.

For the ring/TRX row, keep your belly tight and shoulders drawn back and down. Ideally your body is horizontal with your feet elevated on a bench or box. Otherwise, choose an angle that is challenging but that you can maintain a rigid body position. Make sure you extend your arms fully at the beginning of each rep.

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

MOVEMENT TIP
MAMA MODIFICATIONS

SEATED BOX JUMPS -

This is going to be all about managing the impact and pressure to your core and pelvic floor. For mamas early in pregnancy or further along in rebuilding of postpartum, you can try a lower height box to jump to or a higher height box to sit from. 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. You can ALWAYS substitute Step Ups if you want zero impact or even KB Swings or Thrusters 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!

RING ROWS/DB BENT ROWS/TRX ROWS -

If you find that these movements create a lot of pressure and/or coning in the belly you can try elevating a standing Banded Lat Pull Down.

 
MONDAY SHIFT 07/22/2019
 
SHIFT WARM UP
SHIFT WORKOUT

There are a bunch of scaling ideas in the main version of the workout today too, make sure to check that out because you might find one that works for you!

Metcon (Time)

25 Burpee
50 Upright Row with KB or DB
25 Burpee

Weight to try:

Men: 50#ish
Women: 30#ish

Use what you've got!

Time Cap: 15 Min
For this one the reps are set!

You will do 25 reps of a no push up burpee. So you will place the hands down, jump or step the feet out, jump or step the feet back in, stand.

Try to get into an actual flat plank position for each rep before coming back up!

You can also scale up to regular burpees with a push up if you are feeling up to it!

For the upright row you will hold the kb or db at the hips. Keeping the object close you will shrug the shoulders then bring the elbows high and outside like you are zipping up your jacket. Keep the object close as you come back down to the waist!

MOVEMENT TIP
MAMA MODIFICATIONS

BURPEES - If you feel a lot of pressure in your belly or pelvic floor in the plank position or hopping forward/back, you can step back/forward to a table top or low bear pose or modify to skip the push up, Elevated Burpees, 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

UPRIGHT ROWS - Love this movement for Mamas! But if your growing belly is getting in the way of the row feel free to sub a KB Swing, Bent Over Row, or Banded Lat Pull Down.

 
MONDAY 07/22/2019
 

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

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Warm Up Flow, Thoracic Spine Release
Post: Chest Opener, Posterior Chain Release

PROGRAM A

PROGRAM A

WARM UP

Full Body Simple Warm Up
Shoulder Warm Up

WORKOUT
07/22/2019

01/03/2018 SP Monday Re-Test!

BYE BYE GRIP!

This workout was originally posted on Jan 03, 2018. It is a grip smoker - so just be ready for that! Make sure you go back and check what you got last time!

For Time


25 Devil Press
50 Pull Ups
25 Devil Press

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

RX Plus: Wear your vest for this one if you want!

Goal: 12 Min or Less! Can you go under 9? Ok here it is! Just a BURNER!

For the devil press if you don't have the correct dumbbells just use what you've got! You can also use a plate and do plate burpees, but may want to up the reps to 40 or so to make it even since the plate is lighter (unless of course you are scaling to the plate on purpose..)

Another option is a burpee into a kettlebell swing! Or a burpee into a clean and press with your sandbag!

A devil press will be a push up with the hands on the dumbbells. Step or jump the feet in - so the hands are now on the inside of the legs. Make sure the heels are down, knees are bent, chest is up, back is flat. Pick the dumbbells up and perform a combination swing/clean and jerk/snatch with both dumbbells until they are locked out overhead with the biceps by the ears.

From here you will lower the weight back down to the ground keeping it under control and the back in a good position.

For the pull ups you may do any style pull you would like. Choose a style that allows you to at least get sets of 5-7 and where you think you will be able to complete all 50 reps in less than 5 min. Some of you will go much faster than that.

Options are:
Strict
Kipping/butterfly
Jumping
Band
Ring/TRX Row
DB Bent Over Row

Make sure you use full range of motion on whatever you choose!

The 12 min is not a cap - so just finish! But pick your weights and pull up styles that will allow you to be around that time or faster!

PROGRAM B

PROGRAM B

WARM UP

Full Body Simple Warm Up
Shoulder Warm Up

WORKOUT
07/22/2019

01/03/2018 SP Monday Re-Test!

No dumbbells for the Devil Press version? No problem. Use the dumbbells if you've got them, but if plates are all you have - this is a great alternative.

See Program C for sandbag option.

For the re-test it is only Program A. Adding B and C this time around for more options!

For Time


35 Plate Burpee
50 Pull Ups
35 Plate Burpee

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

**Pro tip - put a small 5lb plate on the ground under where your larger plate will go each time so that you don't smash your fingers.

RX Plus: Wear your vest for this one if you want!

Goal: 12 Min or Less! Can you go under 9?Ok here it is! Just a BURNER!

For the devil press if you don't have the correct dumbbells just use what you've got! You can also use a plate and do plate burpees, but may want to up the reps to 40 or so to make it even since the plate is lighter (unless of course you are scaling to the plate on purpose..)

Another option is a burpee into a kettlebell swing! Or a burpee into a clean and press with your sandbag!

A devil press will be a push up with the hands on the dumbbells. Step or jump the feet in - so the hands are now on the inside of the legs. Make sure the heels are down, knees are bent, chest is up, back is flat. Pick the dumbbells up and perform a combination swing/clean and jerk/snatch with both dumbbells until they are locked out overhead with the biceps by the ears.

From here you will lower the weight back down to the ground keeping it under control and the back in a good position.

For the pull ups you may do any style pull you would like. Choose a style that allows you to at least get sets of 5-7 and where you think you will be able to complete all 50 reps in less than 5 min. Some of you will go much faster than that.

Options are:
Strict
Kipping/butterfly
Jumping
Band
Ring/TRX Row
DB Bent Over Row

Make sure you use full range of motion on whatever you choose!

The 12 min is not a cap - so just finish! But pick your weights and pull up styles that will allow you to be around that time or faster!

PROGRAM C

PROGRAM C

WARM UP

Full Body Simple Warm Up
Shoulder Warm Up

WORKOUT
07/22/2019

The only version of this for the re-test is Program A. Added B and C for more options.

Gotta say - this sandbag version looks pretty fun.

For Time

25 Sandbag Burpee to Overhead
50 Pull Ups
25 Sandbag Burpee to Overhead

No RX or RX + on this version but suggest bag weights are as follows:

Men: 50-70#
Women: 25-45#

Goal: 12 Min or Less! Can you go under 9?Ok here it is! Just a BURNER!

For the devil press if you don't have the correct dumbbells just use what you've got! You can also use a plate and do plate burpees, but may want to up the reps to 40 or so to make it even since the plate is lighter (unless of course you are scaling to the plate on purpose..)

Another option is a burpee into a kettlebell swing! Or a burpee into a clean and press with your sandbag!

A devil press will be a push up with the hands on the dumbbells. Step or jump the feet in - so the hands are now on the inside of the legs. Make sure the heels are down, knees are bent, chest is up, back is flat. Pick the dumbbells up and perform a combination swing/clean and jerk/snatch with both dumbbells until they are locked out overhead with the biceps by the ears.

From here you will lower the weight back down to the ground keeping it under control and the back in a good position.

For the pull ups you may do any style pull you would like. Choose a style that allows you to at least get sets of 5-7 and where you think you will be able to complete all 50 reps in less than 5 min. Some of you will go much faster than that.

Options are:
Strict
Kipping/butterfly
Jumping
Band
Ring/TRX Row
DB Bent Over Row

Make sure you use full range of motion on whatever you choose!

The 12 min is not a cap - so just finish! But pick your weights and pull up styles that will allow you to be around that time or faster!

MAMA MODIFICATIONS

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

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.

BURPEES - If you feel a lot of pressure in your belly or pelvic floor in the plank position or hopping forward/back, you can step back/forward to a table top or low bear pose or modify to skip the push up, Elevated Burpees, 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

UPRIGHT ROWS - Love this movement for Mamas! But if your growing belly is getting in the way of the row feel free to sub a KB Swing, Bent Over Row, or Banded Lat Pull Down.

 
MONDAY SHIFT 07/15/2019
 
SHIFT WARM UP

Simple SHIFT Warm Up
Hey SHIFT crew! Hit the BODYWEIGHT WARM UP and the SQUAT WARM UP from Members Only today!!

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

FOR TIME

7 Rounds
7 Burpee Step Ups
7 Goblet Squats
7 Push Press

Idea Weight for Men: 35-50# KB / 20-25# DBs
Idea Weight for Women: 12-25# KB / 10-15# DBs

Score: Total Time
Goal: 15 Min or Less

NOTES:
Time Cap: 20 Min - For this one you have options for your Burpee Step Ups!

You can do a regular full push up from the feet burpee into a high 20" or so step up. You can do a knee push up burpee + high step up. You can do a no push up burpee step up. You can lower the step up. You can even do an elevated burpee!

Find something that works for you and will allow you do keep moving!

For the step up part - do your best to alternate feet per step or you could even just alternate for each round. The main point is that you don't step up with the same foot for the whole thing!

Make sure you are stepping up on a height that you are comfortable stepping both UP and down!

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.

For the push press you will hold a single db or kb at the chest OR 2 lighter dumbbells at the shoulders. You will dip down keeping your chest up and weight in your heels. This is just a SMALL dip and is NOT a squat! You will use the power from your legs to help you drive the weight up over your head. Lock the elbows completely and pull it back over the middle of the body. Keep the belly tight!

MOVEMENT TIP
MAMA MODIFICATIONS

BURPEE STEP UP -

Mamas, today we are honoring Coach Molly and Baby Grizz! Let's try to remember that and find a modification that allows you to honor where you are in your own motherhood transition while still staying close to the intended movement. Some good options to modify these would be: No push up burpees,Step back/forward burpee, or stepping up on to a lower height. If you are managing diastasis in pregnancy or early postpartum and notice and coning in the plank position of the burpee feel free to sub an Elevated Burpee (hands on box, step or hop feet back, modified/elevated push up, step/hop feet forward). Or you can try stepping back to a Table Top or High Bear Position without the push up. You could event do an elevated push up + air squat + step up.

DB PUSH PRESS -

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

 
MONDAY 07/15/2019
 

This workout was originally posted on July 20, 2018! 5 Days after Molly's son - Baby Grizz - was born!
Post from that day:
This workout is dedicated to our new addition to the Street Parking Team - Maxwell Grizzly Vollmer! He was born on July 15, 2018!

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: POWER
POST: BUTTS AND GUTS

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Morning Coffee, Airplane Stretch
Post: Chest Opener, Pigeon Stretch

PROGRAM B

PROGRAM B

WARM UP

Three ways to warm up for this one if you need help!

Bodyweight Warm Up
Pull Up Warm Up
Squat Warm Up

WORKOUT

18 Min AMRAP
As Many Rounds and Reps as Possible in 18 Min
7 Burpee Pull Ups
15 Thrusters

RX Men: 75#
RX Women: 45#

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

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

NOTES:
This one is going to REALLY add up! And it's supposed to! It's to honor Molly giving birth for crying out loud!!

For the burpee pull ups you will drop down to the bottom of a push up by either stepping or jumping back. Then you will jump or step your feet in and jump up to the pull up bar and complete a pull up!

Ideally the pull up bar should be at a height that you can't reach if you are standing under it flat footed so you have to actually jump to get to it. If it is lower we recommend you grab it, hang completely and then do your pull up.

In the past we have said that you can jump and catch with a bent elbow and pull straight through - this time we want each pull up to start with a complete hang.

If you are unable to do a pull up yet- no problem! You can do a burpee into a jumping pull up each time!

No pull up bar? For this workout you will sub bar facing burpees.

For the thrusters you will clean the bar up to the shoulders. Keep the elbows in front. Feet are shoulder width apart and heels are down. Reach the butt back and down. Keep the chest and elbows up! Get the butt lower than the knees at the bottom. Drive the knees out and keep the heels down! Do not PLOP or allow the back to round at the bottom.

From the bottom of the squat position you will stand hard and fast and pop the bar off of the shoulder using the power from your legs. Move your face out of the way and press the bar STRAIGHT UP! The movement finishes with he bar locked out over head and over the middle of the body!

This should be a weight that you can do 15 in a row if you wanted to. Not to say that's a good idea. But you could if you wanted to. Scale down more if you need to!

PROGRAM A

PROGRAM A

WARM UP

Three ways to warm up for this one if you need help!

Bodyweight Warm Up
Pull Up Warm Up
Squat Warm Up

All found in Members Only on the website!

WORKOUT

18 Min AMRAP
As Many Rounds and Reps as Possible in 18 Min
7 Burpee Pull Ups
15 Thrusters

RX Men: 35-40# DBs
RX Women: 20-25# DBs

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

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

NOTES:
This one is going to REALLY add up! And it's supposed to! It's to honor Molly giving birth for crying out loud!!

For the burpee pull ups you will drop down to the bottom of a push up by either stepping or jumping back. Then you will jump or step your feet in and jump up to the pull up bar and complete a pull up!

Ideally the pull up bar should be at a height that you can't reach if you are standing under it flat footed so you have to actually jump to get to it. If it is lower we recommend you grab it, hang completely and then do your pull up.

In the past we have said that you can jump and catch with a bent elbow and pull straight through - this time we want each pull up to start with a complete hang.

If you are unable to do a pull up yet- no problem! You can do a burpee into a jumping pull up each time!

No pull up bar? For this workout you will sub bar facing burpees.

For the thrusters you will clean the DBs up to the shoulders. Keep the elbows in front. Feet are shoulder width apart and heels are down. Reach the butt back and down. Keep the chest and elbows up! Get the butt lower than the knees at the bottom. Drive the knees out and keep the heels down! Do not PLOP or allow the back to round at the bottom.

From the bottom of the squat position you will stand hard and fast and pop the weight off of the shoulder using the power from your legs. The movement finishes with the DBs and biceps by the ears!

This should be a weight that you can do 15 in a row if you wanted to. Not to say that's a good idea. But you could if you wanted to. Scale down more if you need to!

MOVEMENT TIP
MAMA MODIFICATIONS

BURPEE STEP UP -

Mamas, today we are honoring Coach Molly and Baby Grizz! Let's try to remember that and find a modification that allows you to honor where you are in your own motherhood transition while still staying close to the intended movement. Some good options to modify these would be: No push up burpees, Step back/forward burpee, or stepping up on to a lower height. If you are managing diastasis in pregnancy or early postpartum and notice and coning in the plank position of the burpee feel free to sub an Elevated Burpee (hands on box, step or hop feet back, modified/elevated push up, step/hop feet forward). Or you can try stepping back to a Table Top or High Bear Position without the push up. You could event do an elevated push up + air squat + step up.

DB PUSH PRESS -

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