91520

TIP WORKOUT SEP 15TH 2020

This is the test/re-test workout from 09/15/2020 for the Fall Nutrition Challenge!!

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY - POWER
POST(best after the main workout): SUNS OUT GUNS OUT
EITHER(can be warm up or finisher): GYMNASTICS
SWAP(skip the main workout and do one of these instead): SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, COUCH STRETCH
POST: COOL DOWN FLOW OR DECOMPRESSION SEQUENCE

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

PROGRAM A*

PROGRAM A

WARM UP
Full Body Simple Warm Up
Squat Warm Up

WORKOUT

3 x 5 Min AMRAP
Each AMRAP is As Many Rounds and Reps as Possible in 5 Min:

6 Burpees
16 Air Squats
6 Burpees
16 Alternating Unweighted Lunges

Rest 1 Min After Each 5 Min AMRAP

No weight needed today!

No RX+ - just do more rounds!

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 2-3 Rounds + per AMRAP

To hit the goal of 3 rounds in 5 minutes, you'll need to maintain a pace of 1:40-2:30 per round. There is an opportunity to really push the intensity on this one. Focus on breathing, quality movement and quick transitions!

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

Modify to a knee push up burpee or a burpee with hands elevated on a box or bench.

For the air squats - set up with feet shoulder width apart. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep.

You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step forward with the front leg or backward with the rear leg so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Stand all the way up between reps, bring feet in line with each other and alternate legs with each lunge. So for each set of 16 you end up doing 8 on each side.

MAMA MODIFICATIONS

BURPEES - Pay attention to any coning or doming you have in the plank position of the burpee or any sensation of pressure on your pelvic floor as you hop back or hop forward. Feel free to sub: No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull

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

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

SHIFT 091520

SHIFT TIPS_201509

This is the test/re-test workout from 09/15/2020 for the Fall Nutrition Challenge!!

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, COUCH STRETCH
POST: PIGEON STRETCH OR SCIATICA/PIRIFORMIS

SHIFT WARM UP

Full Body Simple Warm Up
Squat Warm Up

SHIFT WORKOUT

3 Rounds

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

3 Burpees
8 Air Squats
3 Burpees
8 Unweighted Alternating Lunges

Rest 1 minutes between AMRAPs

Score: Total # of Completed Rounds + Any Additional Reps from each Round

Goal: 7+ Rounds

For this workout, you'll perform 3 burpees, 8 squats, 3 burpees, and 8 lunges for as many rounds/reps as you can until 4 minutes are up. Then you'll rest 1 minute and repeat that cycle two more times!

For the burpees you may do regular, knee push up burpees, no push up burpees, or even an elevated burpee! Each set of burpees should take no longer than 30 seconds so be sure to modify if you're struggling to complete them within that time.

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

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

The lunges should be unweighted and alternating. This means you end up doing 4 per leg per round. These may be forward stepping, reverse stepping, or walking lunges. Make sure you take a long enough step each time that the front heel stays down, with the knee out, when the back knee lightly touches (or comes close). Keep the chest up and drive through the heel to stand completely between reps.

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

MAMA MODIFICATIONS

BURPEES - Pay attention to any coning or doming you have in the plank position of the burpee or any sensation of pressure on your pelvic floor as you hop back or hop forward. Feel free to sub: No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull

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

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

1042020

TIP WORKOUT OCT 4TH 2020

Jeb turned 40 on Friday!!! This workout was created last year specifically for him with his favorite movements! As most birthday workouts go - it's a doozy. Make sure you choose appropriate weights etc and read the description to get the right stimulus!

If you are new to this type of training, or you have taken more than 2 weeks off - you may choose to either lower the reps or perform only 1 round today!

If you want to swap other programming out for this one some good options would be to swap out Oct 1 or Oct 6 - as they have similar movements!

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, PIGEON STRETCH
POST: DECOMPRESSION SEQUENCE, POSTERIOR CHAIN RELEASE

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

PROGRAM A

PROGRAM A

WARM UP
Full Body Simple Warm Up
Squat Warm Up

WORKOUT

2 Rounds

40 DB Deadlifts
10 DB Facing Burpees
40 DB Hang Power Cleans
10 DB Facing Burpees
40 DB Front Squats
10 DB Facing Burpees

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

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

Score: Total Time

Goal: Under 25 Min

Cut off: 30 Min

Remember it's TWO rounds, so don't be afraid to break the reps up early into smaller sets!

For the deadlifts the DBs will start on the ground. Feet are under the hips. Heels are down. Hips and knees are bent. Hands and grip are outside of the legs. Arms are straight. Chest is up. Belly tight. Back flat! To lift the DBs drive your heels into the ground and lift your chest. Keep arms straight, chest up and belly tight as you stand all the way up at the top.

To lower - send your butt back. Keep your chest lifted and belly tight. Keep those heels down. Once the DBs go below your knees, re-bend them and bring the DBs back to the starting position under control. Only one head of each dumbbell needs to touch at the bottom!

For these Burpees start standing, facing your DBs. Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press back up. Jump or step the feet in. Jump over the DBs to complete the rep.

For the DB hang power clean, deadlift the DBs to the "hang" position at the hips with straight arms. Hands are just outside of the legs and feet are under hips. Bend your knees and keep your heels down. Allow a slight hinge at the hips, arms straight.

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

For these squats, make sure the dumbbells are resting on your shoulders with elbows high! Keep the chest up, belly tight so you don't overextend the back.

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.

Lead with your chest with elbows high and stand all the way up.

PROGRAM B*

PROGRAM B

WARM UP
Full Body Simple Warm Up
Squat Warm Up

WORKOUT

2 Rounds

40 Deadlifts
10 Bar Facing Burpees
40 Hang Power Cleans
10 Bar Facing Burpees
40 Front Squats
10 Bar Facing Burpees

RX Men: 95#
RX Women: 65#

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

Score: Total Time

Goal: Under 25 Min

Cut Off: 30 Min

Remember it's TWO rounds so you may want to break up the reps early into small sets!

Set up for the deadlift with the bar close to your shin, feet under hips, chest up, belly tight and FLAT BACK.

To lift, drive your heels down and keep your chest up. Arms stay straight as you keep the bar close to the body. Keep the chest up and belly tight. Stand all the way up at the top. Squeeze the butt. Don't lean back.

To lower - send your butt back and slide the bar down the legs. Keep the knees out of the way. Keep the chest lifted and belly tight. Once past the knees, re-bend them and bring the bar back to the starting position under control.

For the barbell facing burpees you will face your barbell. Get your chest and thighs to the ground by either jumping or stepping back. Jump or step the feet back in. Jump over your barbell. Turn around and repeat!

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

For the squats, make sure the bar is resting on the shoulders with a loose fingertip grip and elbows high! Keep your chest up and belly tight!

Send your butt back and down keeping elbows high and chest up as you descend. Drive your knees out and keep heels down throughout. Keep your back straight as you lower your butt below the knees.

To stand, lead with your chest, keeping the bar on your shoulders, elbows high. Stand up all the way.

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up
Squat Warm Up

WORKOUT

2 Rounds

40 Sandbag Slams
10 Sandbag Facing Burpees
40 Sandbag Hang Power Cleans
10 Sandbag Facing Burpees
40 Sandbag Front Squats
10 Sandbag Facing Burpees

Idea weights for sandbags:
Men: 50-65#
Women: 30-45#

Score: Total Time

Goal: Under 25 Min

Remember it's TWO rounds, so don't be afraid to break the reps up early into smaller sets!

The sandbag slam starts with the bag on the ground. Feet under the hips roughly. Knees are bent, sandbag is close to the body, chest is up, arms are straight. Grab the sides of the bag. Drive your heels down and keep your chest up. Stand up hard and fast and guide the bag to your right shoulder. Step forward with your left foot, use your hips to slam the bag straight down to the ground. Set up and bring the bar to your left shoulder and repeat.

For the sandbag facing burpees you will face 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. Turn around and repeat!

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

For these squats, make sure the sandbag is resting on the biceps with the elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight!

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

To stand, lead with the chest and elbows keeping the sandbag on the biceps and elbows high. Stand fully for each rep.

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.

BURPEES - Pay attention to any coning or doming you have in the plank position of the burpee or any sensation of pressure on your pelvic floor as you hop back or hop forward. Feel free to sub: No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull

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.

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

SHIFT 100420

SHIFT TIP_200410

Jeb's Birthday was Oct 2!! This is the SHIFT version of his birthday workout!

Street Parking SHIFT is the more simple version of the daily workout. This version is great for those who may be new to this type of training, those returning from illness/injury, pregnant/postpartum mamas, seniors, even your KIDS!

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, PIGEON STRETCH
POST: DECOMPRESSION SEQUENCE, POSTERIOR CHAIN RELEASE

SHIFT WARM UP

Simple Shift Warm Up
Squat Warm Up

SHIFT WORKOUT

12 Min AMRAP

10 Deadlifts
4 Burpees
10 Upright Rows
4 Burpees
10 Goblet Squats
4 Burpees

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

You may choose to sue a slightly heavier weight for deadlifts if you are comfortable and can keep good form.

Score: Total Number of Completed Rounds + Any Additional Reps

Goal: 3 Rounds +

This is the SHIFT version of Jeb's birthday workout!! Help us celebrate!

For the deadlifts you can choose either a single kb/db in between the feet OR you can use a lighter pair of dumbbells on the outsides of the feet.

Either way - you should have your heels down, knees bent slightly, butt back, arms straight, weight close, and chest lifted. Lift the weight by digging the heels into the ground and lifting the chest. Stand all of the way up. Keep the arms straight and shoulders pulled back.

To lower the weight reach the butt back, keep the chest lifted, and bend the knees slightly.

For the burpees in this workout you may choose regular burpees, step in and out burpees, knee push up burpees, no push up burpees, or elevated burpees. Challenge yourself but keep the goal in mind! The 4 reps should not take any more than 30 seconds.

For the upright rows you can either use a single weight in both hands or a light db in each hand. You will start fully standing with the weight at the waist and arms long. Pull the shoulders back and down. Shrug the shoulders up and pull the weight up the body with the elbows going high and outside (like you are zipping up your jacket). Lower back down to the waist to finish.

For the goblet squats you will hold the single weight at the chest or a dumbbell at each shoulder. Feet are shoulder width apart. Heels down. Reach butt back and down. Keep chest up and drive knees out. Get butt lower than knees at the bottom with heels down and chest up. Drive through heels and lift chest to stand.

If you need to - lower or drop the weight all together. If you have pain in the bottom position you can try an assisted squat or squat to a higher target.

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.

BURPEES - Pay attention to any coning or doming you have in the plank position of the burpee or any sensation of pressure on your pelvic floor as you hop back or hop forward. Feel free to sub: No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull

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.

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

Murph Demo

This workout (the running version) is a workout that is done in many CrossFit gyms every year on US Memorial Day to remember one of the military heroes Lt. Michael Murphy.

We originally posted this workout on Memorial Day - 05/29/2017 and again in 2018 on 05/28/2018. Check your score if you did this version before!

We truly appreciate and recognize the sacrifices made by all of our servicemen and women.

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, DOWN DOG FLOW
POST: HIPS, CHEST OPENER

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

PROGRAM A*

In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.

BE SAFE! - Take a look this week's programming and let it inform how you approach this workout or vice versa. If you are doing this Memorial Day, consider doing the Vault workout on Wednesday in place of the Daily Workout.

To learn more about Murph click here

Murph (For Time)
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.

There are several ways you can do this workout -

We HIGHLY recommend that MOST of you do Half Murph - which is
Run 800 m
50 Pull Ups
100 Push Ups
150 Squats
Run 800 m

And even then to perform the workout broken up as:
Run 800 m
10 Rounds of:
5 Pull Ups
10 Push Ups
15 Squats
Run 800 m

Do it as written with or without a vest.  Only wear a vest if you feel you can do this workout in about 40 min or less without it.

You can also wear a lighter vest!  Women the RX Vest is 14# either way.

You can also break up the reps into "Cindy" rounds (5-10-15 as listed above) if you would like, because it will make the rounds more manageable.

So instead of doing 100-200-300 straight through, you will do 20 Rounds of 5 pull ups, 10 push ups, 15 squats.

We are not in the camp of "you must do this in order - in a vest - in order to pay respect."  I don't think any of our fallen heroes need you to injure or wreck yourselves in order to pay respect.  Just doing the workout is plenty in our opinion.

For the pull ups you can do, strict, kipping, jumping or ring rows/TRX rows.

You may scale the push ups to the knees if you need to.

For the squats don't get sloppy.  But back and down.  Heels down.  Knees out.  Belly tight and chest up.  Get the butt lower than the knees at the bottom.  Stand tall at the top.

See Program C for bike and row options!

Happy Memorial Day!

PROGRAM C

BE SAFE! - Take a look this week's programming and let it inform how you approach this workout or vice versa. If you are doing this Memorial Day, consider doing the Vault workout on Wednesday in place of the Daily Workout.

Metcon (For Time)
Row 2000 meters OR Bike 100 Cal (Men) or 75 Cal (Women)
100 Pull Ups
200 Push Ups
300 Squats
Row 2000 Meters or Bike 100 Cal (Men) or 75 Cal (Women)

If you have a weight vest - wear it!

There are several ways you can do this workout -

We HIGHLY recommend that MOST of you do Half Murph - which is
Row 1000 Meters
or
Bike 50 Cal Men / 40 Cal Women
50 Pull Ups
100 Push Ups
150 Squats
Row 1000 Meters
or
Bike 50 Cal Men / 40 Cal

And even then to perform the workout broken up as:
Row 1000 Meters
or
Bike 50 Cal Men / 40 Cal
10 Rounds of:
5 Pull Ups
10 Push Ups
15 Squats
then
Row 1000 Meters
or
Bike 50 Cal Men / 40 Cal

Do it as written with or without a vest.  Only wear a vest if you feel you can do this workout in about 40 min or less without it.

You can also wear a lighter vest!  Women the RX Vest is 14# either way.

You can also break up the reps into "Cindy" rounds (5-10-15 as listed above) if you would like, because it will make the rounds more manageable.

So instead of doing 100-200-300 straight through, you will do 20 Rounds of 5 pull ups, 10 push ups, 15 squats.

We are not in the camp of "you must do this in order - in a vest - in order to pay respect."  I don't think any of our fallen heroes need you to injure or wreck yourselves in order to pay respect.  Just doing the workout is plenty in our opinion.

For the pull ups you can do, strict, kipping, jumping or ring rows/TRX rows.

You may scale the push ups to the knees if you need to.

For the squats don't get sloppy.  But back and down.  Heels down.  Knees out.  Belly tight and chest up.  Get the butt lower than the knees at the bottom.  Stand tall at the top.

Happy Memorial Day!

MAMA MODIFICATIONS

Try to remember the spirit of Murph and what this event is all about. It’s no time for ego to get in the way of coming together as a community and celebrating a hero’s life and honoring his sacrifice. You can show the most respect by choosing a variation of the workout that allows you to move with integrity in each and every rep!

Murph is A LOT of volume. So depending on where you’re at in your journey you might want to consider scaling the volume down. You can always do a Mini Murph with 1/2 mile runs (800m) and half the the reps. Or choose whatever distance/numbers is appropriate for you to maintain your proper positions. Another way to scale volume is to choose to move for quality rather than time. For example, you could set your clock for 30 minutes and "flow" through the movements at a pace that allows you to move well. I also always like baby wearing as a way of helping me resist putting the pedal to the medal, especially if you have a hard time resist peer pressure. Lol... hopefully no one is going to make you go HAM while you have a baby strapped to your chest.

Also, I’d definitely do the “partitioned” option and break up the pull-ups, push ups, and squats into smaller cycles instead of trying to do all of each movement (like they did at the Games a few years ago) at a time before moving on.

Make sure you are staying HYDRATED!!!! Especially if you live somewhere warm or haven’t done this long of a workout in a while. I cannot emphasize this point enough, mamas!!!

As for your movements...

PULL UPS - Avoid any coning or too much pressure in the belly/pelvic floor with a ring row/trx row or a barbell rows or bent over rows are great too. I also love banded pull a parts or banded lat pull downs. Strict pull ups are normally ok as a sub but with this much volume and trying to cycle through the reps steadily, I wouldn’t recommend it. No jumping pull ups ladies...too much volume and this one can sneak up on you in how much fatigue and breakdown it puts in your arms.

PUSH UPS - Again, find a variation where you are not coning or bearing down with pressure in your belly or pelvic floor. I prefer an elevated push up to a box or bench over push ups from the knees but either way make sure you’re able to maintain a neutral spine and good integrity in your core for the entire movement of every rep. Break these up into even smaller sets or go from a higher box/elevation if you have to! You can also always do Front Raises or Strict Shoulder Presses!

SQUATS - Don’t be afraid to do a box squat or squat to some kind of target here! Great options for maintaining integrity in your core and focusing on proper breathing mechanics.

RUNNING - No leaking! If you experience leaking/peeing/pelvic pain while running you need to adapt your approach/technique and trying to learn how to do that during Murph just isn’t really the appropriate time. If you’re close to a full recovery try running a shorter distance. You can always sub rowing, biking, quick step ups, taps, etc.

I hope this helps!!! Please reach out if you have more questions! I’d also love to see your pictures if you decide to do it!!! mamas@streetparking.com

42120

TIP BW AIR SQUAT APR 21 2020

THIS RE-TEST WORKOUT IS MEANT TO BE DONE THIS WEEK IN PLACE OF ANY DAILY WORKOUT OR SHIFT WORKOUT THAT YOU CHOOSE, IT IS NOT MEANT TO BE DONE AS AN EXTRA WORKOUT

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, CALVES/ANKLES
POST: DECOMPRESSION SEQUENCE, SCIATICA/PIRIFORMIS

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

PROGRAM A*

PROGRAM A

WARM UP
Running Warm Up
Full Body Simple Warm Up

WORKOUT

Every 5 Min for 5 Total Rounds (25 Min)
Run 200 Meters
36 Air Squats
Run 200 Meters
18 Dumbbell Push Press

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

RX+ Men/Women: Go every 4 Min.
RX+ Option: Go heavier!

Score: Slowest Round ONLY!
Goal: Under 4 Min

So at 0:00 start the first round. Once you finish the push presses, rest until the 5:00 mark at which time you start the second round. The faster you complete each round, the more time you get to rest BUT your score is your slowest round so the goal is to be consistent across all 5 rounds. Choose a load on the push presses you think you can go unbroken or close to it the whole way.

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

For the air squats - set up with feet shoulder width apart. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep.

For the push press hold a dumbbell in each hand at the shoulders. Feet are between hip and shoulder width apart. Chest up. Belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the DBs pop up off the shoulders, press straight up to lock out.

Finish with biceps by the ears. Standing tall. Locked out elbows. Belly tight.

PROGRAM B

PROGRAM B

WARM UP
Running Warm Up
Full Body Simple Warm Up

WORKOUT

Every 5 Min for 5 Total Rounds (25 Min)
Run 200 Meters
36 Air Squats
Run 200 Meters
18 Barbell Push Press

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

RX+ Men/Women: Go every 4 Min.
RX+ Option: Go heavier!

Score: Slowest Round ONLY!
Goal: Under 4 Min

So at 0:00 start the first round. Once you finish the push presses, rest until the 5:00 mark at which time you start the second round. The faster you complete each round, the more time you get to rest BUT your score is your slowest round so the goal is to be consistent across all 5 rounds. Choose a load on the push presses you think you can go unbroken or close to it the whole way.

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

For the air squats - set up with feet shoulder width apart. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep.

Set up for the push press with the bar on your shoulders and elbows high. Feet hip to shoulder width apart. Chest up, belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the bar pops up off the shoulders, press straight up to lock out.

Finish standing tall, arms straight, biceps by the ears. Squeeze your butt and keep your belly tight.

PROGRAM C

PROGRAM C

WARM UP
Running Warm Up
Full Body Simple Warm Up

WORKOUT

Every 5 Min for 5 Total Rounds (25 Min)
Row 250 Meters
or
Bike 15 Cal (Men) / 11 Cal (Women)
36 Air Squats
Row 250 Meters
or
Bike 15 Cal (Men) / 11 Cal (Women)
18 Push Press

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

RX+ Men/Women: Go every 4 Min.
RX+ Option: Go Heavier

**Can also do this with barbell option from Prog B.

Score: Slowest Round ONLY!
Goal: Under 4 Min

So at 0:00 start the first round. Once you finish the push presses, rest until the 5:00 mark at which time you start the second round. The faster you complete each round, the more time you get to rest BUT your score is your slowest round so the goal is to be consistent across all 5 rounds. Choose a load on the push presses you think you can go unbroken or close to it the whole way.

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

For the air squats - set up with feet shoulder width apart. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep.

For the push press hold a dumbbell in each hand at the shoulders. Feet are between hip and shoulder width apart. Chest up. Belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the DBs pop up off the shoulders, press straight up to lock out.

Finish with biceps by the ears. Standing tall. Locked out elbows. Belly tight.

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.

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.

SHIFT 042120

SHIFT TIP_202104

THIS RE-TEST WORKOUT IS MEANT TO BE DONE THIS WEEK IN PLACE OF ANY DAILY WORKOUT OR SHIFT WORKOUT THAT YOU CHOOSE, IT IS NOT MEANT TO BE DONE AS AN EXTRA WORKOUT

SHIFT WARM UP

Simple Shift Warm Up
Squat Warm Up

SHIFT WORKOUT

8 Rounds
30 Seconds Jog, Row, Bike, Taps, Single Unders, Mtn Climbers, Low Step Ups
30 Seconds Air Squats
30 Seconds Jog, Row, Bike, Taps, Single Unders, MTN Climbers, Low Step Ups
30 Seconds Overhead Press

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

(Only need weight for the overhead press)

Score: Squat and Press Reps Combined for all 8 Rounds.
Goal: 130-180 Reps

For this workout, you will perform 30 seconds of jogging, 30 seconds of squats, 30 seconds of jogging, and 30 seconds of presses for 8 rounds or 16 minutes total.

For the first part you will choose from a Jog, Row, Bike, Taps, Single Unders, MTN Climbers, Low Step Ups

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

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

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

If you need to - you can sub push-ups for the shoulder press. You may do regular push ups, knee push ups, or even elevated push ups.

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.

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.