Posts tagged Thursday
THURSDAY 10/17/2019
 

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: OLY | POWER
POST: SUNS OUT GUNS OUT | BUTTS AND GUTS
EITHER: GYMNASTICS
SWAP: ENDURANCE (COULD ALSO DO THIS BEFORE OR AFTER THE WORKOUT TODAY IF DESIRED)

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Airplane Stretch | Couch Stretch
Post: Calves/Ankles | Hip Flexors/Psoas

PROGRAM A*

PROGRAM A

WARM UP

Simple Shift Warm Up

WORKOUT

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

30 Double Unders
15 KB/DB Swings
7 Shoot Throughs

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

No RX+ Today - Just do more rounds!

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

The idea here is to keep moving for 15 minutes straight without a lot of stop and start. Choose a variation on the double under, load on the swing, and option for shoot thru that allows you to grind for 15 minutes!

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 1 min each time. If 30 double unders will be really broken up, you may want to lower to 20 reps. If 20 will still be really broken, maybe choose to go with the dumbbell hop overs or double rep singles for this workout.

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

For the shoot throughs you will need 2 objects you can support your bodyweight between that are the same height (chairs, boxes, parallettes, countertops). Try around 20" to start and go up or down depending on how you are feeling.

Start with your hands on the objects in a plank position. To "shoot through" keep your arms straight and jump the knees to the chest. Swing your body forward and then kick the legs straight out in front of you. Raise the hips so that your body is in a straight line - then, jump the knees into your chest and shoot BACK through to a plank.

Through & Back = 1 rep.

If you are unable to do this - even at a higher target, sub v-ups, knee ups, or crunches.

PROGRAM B

PROGRAM B

WARM UP

Simple Shift Warm Up

WORKOUT

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

30 Double Unders
7 Hang Power Snatch
7 Shoot Throughs

RX Men: 75#
RX Women: 55#

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

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

The idea here is to keep moving for 15 minutes straight without a lot of stop and start. Choose a variation on the double under, load on the hang power snatch, and option for shoot thru that allows you to grind for 15 minutes!

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 1 min each time. If 30 double unders will be really broken up, you may want to lower to 20 reps. If 20 will still be really broken, maybe choose to go with the dumbbell hop overs or double rep singles for this workout.

For the hang power snatch, start with a wide grip and deadlift the bar up to the waist. Feet should be under the hips with the heels down. Arms are long and straight. Dip by bending the knees slightly and hinging at the hip slightly (keep the back flat and chest lifted). Keep the bar close to the body and let it slide down the leg. Stand up hard and fast. Shrug the shoulders (keep the bar close)! Pull the elbows high and outside (scarecrow) as you pull under the bar slightly. Catch the bar in a partial overhead squat. Stand fully to complete the rep. Lower the bar back to the waist.

For the shoot throughs you will need 2 objects you can support your bodyweight between that are the same height (chairs, boxes, parallettes, countertops). Try around 20" to start and go up or down depending on how you are feeling.

Start with your hands on the objects in a plank position. To "shoot through" keep your arms straight and jump the knees to the chest. Swing your body forward and then kick the legs straight out in front of you. Raise the hips so that your body is in a straight line - then, jump the knees into your chest and shoot BACK through to a plank.

Through & Back = 1 rep.

If you are unable to do this - even at a higher target, sub v-ups, knee ups, or crunches.

PROGRAM C

PROGRAM C

WARM UP

Simple Shift Warm Up

WORKOUT

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

30 Double Unders
7 Hang Power Snatch
10 GHD Sit Ups

RX Men: 75#
RX Women: 55#

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

**You can also do the KB version with this GHD option too. Swap the 7 Hang Power Snatches for 15 KB Swings.

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


The idea here is to keep moving for 15 minutes straight without a lot of stop and start. Choose a variation on the double under and load on the hang power snatch that allows you to grind for 15 minutes!

DO NOT DO MORE GHD SITUPS THAN YOU'VE DONE IN A PREVIOUS WORKOUT, ON THIS ONE.

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 1 min each time. If 30 double unders will be really broken up, you may want to lower to 20 reps. If 20 will still be really broken, maybe choose to go with the dumbbell hop overs or double rep singles for this workout.

For the hang power snatch, start with a wide grip and deadlift the bar up to the waist. Feet should be under the hips with the heels down. Arms are long and straight. Dip by bending the knees slightly and hinging at the hip slightly (keep the back flat and chest lifted). Keep the bar close to the body and let it slide down the leg. Stand up hard and fast. Shrug the shoulders (keep the bar close)! Pull the elbows high and outside (scarecrow) as you pull under the bar slightly. Catch the bar in a partial overhead squat. Stand fully to complete the rep. Lower the bar back to the waist.

For the GHD SIT UPS- only go to parallel if this is a new movement for you! Remember to set up properly for these. Your butt should be on the back side of the pad with your feet between the rollers and your knees slightly bent. Do not overextend as you go back. Keep the belly tight and move from the hip. Knees fire to bring you UP! Belly tight!

MAMA MODIFICATIONS

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

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

SHOOT THROUGHS - This movement 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. You can scale the movement by using a higher object for your hands so that your end position is a little more elevated than horizontal like a plank. If you feel confident with your core and pelvic floor health you can always try fewer reps to notice and manage any symptoms. romanian 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.

 
THURSDAY SHIFT 10/17/2019
 
SHIFT WARM UP
SHIFT WORKOUT

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

20 Single Unders, Taps, or Line Hops
10 KB/DB Swings
10 Mountain Climbers

Idea weight for Men: 30-50# Single KB/DB
Idea weight for Women: 12-25# Single KB/DB

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

For this workout you will work at a smooth pace for 15 min.

You may choose what you have/would like for the first part. You can go single unders with your jump rope, taps, or even just lateral hops over your dumbbell or even a chalk line etc. If you are unable to jump over - you can even turn it into more of a skip.

For the swings you will hold a single KB/DB at the hips. Make sure the heels are down. Reach the butt back, bend the knees slightly and pull the weight back between the legs with straight arms. Stand hard and fast and squeeze the butt! Guide the weight to eye level keeping the arms straight, heels down, and belly tight.

Allow gravite to bring the weight back down, but don't allow it to pull your back into a rounded position, or pull you forward on your toes! Keep your heels down and chest up!

For the mountain climbers - each time a knee comes up it counts as 1 rep. You will start in the top of a push up position. Bring the knee all of the way to your chest if possible. Keep the butt low, but not saggy! Keep the belly tight! Send the foot back to the start and switch legs.

You may do these elevated if necessary!

MAMA MODIFICATIONS

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

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

 
THURSDAY 10/10/2019
 
PROGRAM A*

PROGRAM A

WARM UP

Full Body Simple Warm Up
Box Jump Warm Up

WORKOUT

16 Devil Press
16 Jump Overs
14 Devil Press
14 Jump Overs
12 Devil Press
12 Jump Overs....

Decrease by 2 reps each time until...
2 Devil Press
2 Jump Overs

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

RX+ - Do this as an 18 Min AMRAP and when you get to 2-2 - start to go back up.

Score: Total Time
Goal: Under 18 Min

***Note on RX+ Option - only choose this option if you are able to do this workout under 18 min with 40# or 25# DBs. The way this works is instead of ending the workout when you finish - you start going back up until the clock hits 18 min. This means - if you don't finish under 18 min - you just end with the 2-2 and enter your score. If you DO finish under 18 min and go back up - your score will be 18 min and then put in comments how many more reps you got after the 2-2.

Do NOT go past 18 min for RX+. Only scores over 18 min should be those finishing the workout the way it is written.

These Devil Presses can really getcha if you aren't focused on breathing throughout and setting up in a good position before you pull the dumbbells from the floor. So make sure you set yourself for success by setting a pace that allows you to focus on those things.

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

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

Since there is no program B today, if you don't have dumbbells, try plate burpees instead of the devil presses. It is just a burpee with a 15-45lb plate in your hands, bring it all the way overhead at the top.

For the Jump Overs, use a bench, box, hamper, balance a pvc off the edge of a box or use whatever you can find and jump over it! For the men, use 22-24in height. 18-20in for the women. Remember to practice a soft landing and keep your knees from caving in on both the jump and the landing.

If jumping is not an option, try step up and overs or even reverse lunges.

PROGRAM C

PROGRAM C

WARM UP

Full Body Simple Warm Up
Box Jump Warm Up

WORKOUT

16 Sandbag Burpee
16 Jump Overs
14 Sandbag Burpee
14 Jump Overs
12 Sandbag Burpee
12 Jump Overs....

Decrease by 2 reps each time until...
2 Sandbag Burpee
2 Jump Overs

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

RX+ - Do this as an 18 Min AMRAP and when you get to 2-2 - start to go back up.

Score: Total Time
Goal: Under 18 Min

***Note on RX+ Option - The way this works is instead of ending the workout when you finish - you start going back up until the clock hits 18 min. This means - if you don't finish under 18 min - you just end with the 2-2 and enter your score. If you DO finish under 18 min and go back up - your score will be 18 min and then put in comments how many more reps you got after the 2-2.

Do NOT go past 18 min for RX+. Only scores over 18 min should be those finishing the workout the way it is written.

These Sandbag Burpees can really getcha if you aren't focused on breathing throughout and setting up in a good position before you pull the bag from the floor. So make sure you set yourself for success by setting a pace that allows you to focus on those things.

For the Sandbag Burpee, the bag will start right in front of your feet. Plant your hands on the bag a bit wider than shoulder width apart. Step or jump your feet back to a plank position and lower your chest to the bag, knees/thighs to the floor. Press back up to straight arms and step or jump your feet back in. Grab hold of the overhand handles, bend your knees and lift your chest up. Keep the heels down. With your back flat and belly tight, stand up with the sandbag by driving through the heels and lifting the chest. Explode UP with the legs and hips. Shrug the shoulders. Pull the elbow high and outside. Then PUNCH the sandbag to lock out finishing with the biceps by the ear!

For the Jump Overs, use a bench, box, hamper, balance a pvc off the edge of a box or use whatever you can find and jump over it! For the men, use 22-24in height. 18-20in for the women. Remember to practice a soft landing and keep your knees from caving in on both the jump and the landing.

If jumping is not an option, try step up and overs or even reverse lunges.

MAMA MODIFICATIONS

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

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

BURPEE STEP UP - 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.

 
THURSDAY SHIFT 10/10/2019
 
SHIFT WARM UP
SHIFT WORKOUT

10 Min AMRAP
Burpee Step Ups

That's it!
You guys will crush this!

Score: Total Reps completed in 10 min
Goal: 50+

OH man - in SHIFT we don't often do a lot of reps of a single movement to allow you to keep moving. This one is going to get mental. Find a pace and move for 10 min!!

For this movement you will face whatever you plan to step up on. Choose something where the height is challenging but that you can comfortably step up AND down from.

You will perform any of the following types of burpees:

Regular
Step in and Out
Knee Push Ups
No Push Ups
Elevated

Challenge yourself but keep the goal of 50 reps in mind.

For the step up make sure you place your whole foot on the step. Drive out of your heel to stand and work on not letting that working knee cave in.

Try to remember to alternate which foot you are using to step up each time or every few reps etc!

Good luck!

MAMA MODIFICATIONS

BURPEE STEP UP - 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.

 
THURSDAY 10/03/2019
 

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

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Warm Up Flow, Couch Stretch
Post: Sciatica/Piriformis, Lower Back Release

PROGRAM A

PROGRAM A

WARM UP

Full Body Simple Warm Up
Box Jump Warm Up

WORKOUT

16 Min AMRAP
(As Many Rounds/Reps As Possible)

12 Push Press
12 Alternating DB Snatch
8 Jump Overs

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

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

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 8 Rounds +

The goal should be to average 2 minutes or less per round. Try a practice round in your warm up and adjust from there!

For the push press you will have a dumbbell in each hand at the shoulders. Feet are between hip and shoulder width apart. Chest up. Belly tight. Dip keeping the heels down and allowing the knees to come forward. Reach the hips back slightly but keep the chest lifted.

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

For the alternating DB power snatch the dumbbell will start on the ground, feet on either side about shoulder width apart. Hinge at the hips and a bend at the knee. Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear. In the catch the heels are down, knees out, chest up. Stand to finish. Alternate hands with each rep. So for each set of 12 you end up doing 6 per side.

For jump overs, use a bench, box, hamper or whatever you can find and jump over it! For the men, use 22-24in height. 18-20in for the women. Remember to practice a soft landing and keep your knees from caving in on both the jump and the landing.

If jumping is not an option, try step up and overs or even reverse lunges.

PROGRAM B*

PROGRAM B

WARM UP

Full Body Simple Warm Up
Box Jump Warm Up

WORKOUT

16 Min AMRAP
(As Many Rounds/Reps As Possible)

12 Push Press
8 Power Snatch
8 Jump Overs

RX Men: 75#
RX Women: 55#

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

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 8 Rounds +

The goal should be to average 2 minutes or less per round. Try a practice round in your warm up and adjust from there!

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.

For the power snatch the bar will start on the ground. Heels are roughly shoulder hip width apart. Grip is wide and arms are long and straight. Hinge forward at the hip and bend the knees slightly. Chest up and higher than hips. Back flat.

Drive through the heels and lift the chest. Keep the arms straight as you stand. Pull the bar into the body. Rotate the torso upright once past the knees Stand up hard and fast. SHRUG the shoulders. Keep the bar close! Pull the elbows high and outside as the bar travels up the body. Rotate the bar and press out overhead FAST! At the same time pull yourself under slightly by reaching the butt back and bending the knees. Keep the heels down, chest up, belly tight, and knees out! Think PUNCH to lock out! Belly tight. Butt squeezed! Bar over the middle of the body. Stand fully to complete the rep.

For jump overs, use a bench, box, hamper or whatever you can find and jump over it! For the men, use 22-24in height. 18-20in for the women. Remember to practice a soft landing and keep your knees from caving in on both the jump and the landing.

If jumping is not an option, try step up and overs or even reverse lunges.

PROGRAM C

PROGRAM C

WARM UP

Full Body Simple Warm Up
Box Jump Warm Up

WORKOUT

16 Min AMRAP
(As Many Rounds/Reps As Possible)
12 Side to Side Sandbag Push Press
12 Sandbag Ground to Overhead
8 Jump Overs

Ideal weights for Sandbags:
Men: 50-65#
Women: 30-45#

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 8 Rounds +

The goal should be to average 2 minutes or less per round. Try a practice round in your warm up and adjust from there!

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

Stand up hard and fast. Pop the sandbag off of the shoulder and finish with a press straight to lock out. Biceps by the ears. Standing tall. Locked out elbows. Belly tight. Lower the bag down onto the opposite shoulder. Each time you press counts as one rep. So 12 reps is 6 one each side.

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

For jump overs, use a bench, box, hamper or whatever you can find and jump over it! For the men, use 22-24in height. 18-20in for the women. Remember to practice a soft landing and keep your knees from caving in on both the jump and the landing.

If jumping is not an option, try step up and overs or even reverse lunges.

MAMA MODIFICATIONS

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.

DB SNATCH - You can always choose a lighter weight or go from the hang position. Pregnant mamas with a belly in the path of the bar should sub DBs so you're not training inefficient movement patters. If you're not comfortable going over head right now or find that you are coning during the movement you might want to try KB SWINGS.

BOX JUMP/JUMP/SKIP OVERS - This is going to be all about managing the impact and pressure to your core and pelvic floor. The SHIFT options for smaller Jump/Skip Overs or even Taps are good for helping you achieve the stimulus with a little less impact. You can ALWAYS substitute Step Ups if you want zero impact or even KB Swings if you want to get a little more explosive with your hips. For pregnant mamas, please remember that if you are unsure if you can complete the movement because of balance, strength, or coordination it may not be worth the risk of potentially falling or busting up your shins! For mamas further along in their Postpartum you can try a lower height of box to practice that two foot take off and landing without the extra impact. Focus on your breath and posture throughout the movement and do less reps if that helps you concentrate on good technique and awareness in your body.

 
MIranda AlcarazThursday, 2019week40
THURSDAY SHIFT 10/03/2019
 
SHIFT WARM UP
SHIFT WORKOUT

5 Rounds

12 Shoulder Press
12 Alternating Hang Dumbbell Snatch
12 Plate Hops or Dumbbell Hop Overs

Rest 30 Seconds after each round

Idea weight for men: Single 30-50# KB/DB - or - pair of lighter dumbbells (for shoulder press)
Idea weight for women: Single 30-50# KB/DB - or - pair of lighter dumbbells (for shoulder press)

Score: Total Time (including rest)
Goal: Under 18 Min

MAMA MODIFICATIONS

DB SNATCH - You can always choose a lighter weight or go from the hang position. Pregnant mamas with a belly in the path of the bar should sub DBs so you're not training inefficient movement patters. If you're not comfortable going over head right now or find that you are coning during the movement you might want to try KB SWINGS.

BOX JUMP/JUMP/SKIP OVERS - This is going to be all about managing the impact and pressure to your core and pelvic floor. The SHIFT options for smaller Jump/Skip Overs or even Taps are good for helping you achieve the stimulus with a little less impact. You can ALWAYS substitute Step Ups if you want zero impact or even KB Swings if you want to get a little more explosive with your hips. For pregnant mamas, please remember that if you are unsure if you can complete the movement because of balance, strength, or coordination it may not be worth the risk of potentially falling or busting up your shins! For mamas further along in their Postpartum you can try a lower height of box to practice that two foot take off and landing without the extra impact. Focus on your breath and posture throughout the movement and do less reps if that helps you concentrate on good technique and awareness in your body.

 
THURSDAY 09/26/2019
 

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

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Spine Strengthening, Thoracic Spine Release
Post: Sciatica/Piriformis, Lower Back Release

PROGRAM A

PROGRAM A

WARM UP

Full Body Simple Warm Up
Squat Warm Up
Overhead Warm Up

WORKOUT

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


2 Wall Walks
12 Weighted Sit Ups
18 Shoulder Racked Lunges

RX Men: 40# DBs / 20# ish Sit Ups
RX Women: 25# DBs / 13-15# ish Sit Ups

RX Plus Men: 50#+ DBs and 3 Wall Walks
RX Plus Women: 35#+ DBs and 3 Wall Walks

Score: Total Rounds plus Reps
Goal: 6+ Rounds

Modify the movements and loads in this workout to allow you to maintain a pace of 3 minute rounds. This will allow you to hit the goal and get the desired stimulus.

Set up for wall walks in the bottom of a push up with feet against the wall. Walk your feet up the wall as you press to the top of a push up then back toward the wall. Keep your belly tight and do not overarch you back. Touch your chest to the wall then walk your hands out and feet down to the floor.

Don't slide or flop!

Modify by going only part of the way up or doing pike up on the box or even inchworms.

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

You can do anything you want with your feet in the sit ups. What we are looking for is the weight touching the ground over your head at the bottom and either touching your toes or pressing up over your head at the top. Of course - lower the weight if necessary to keep moving.

If weighted sit ups aren't happening do regular sit ups without the weight.

For these lunges, make sure the dumbbells are resting on the shoulders with the elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 18 you end up doing 9 on each side.

PROGRAM B*

PROGRAM B

WARM UP

Full Body Simple Warm Up
Squat Warm Up
Overhead Warm Up

WORKOUT

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


2 Wall Walks
12 Weighted Sit Ups
18 Front Rack Lunges

RX Men: 75# / 20# ish Sit Ups
RX Women: 55# / 13-15# ish Sit Ups

RX Plus Men: 95#+ and 3 Wall Walks
RX Plus Women: 65#+ and 3 Wall Walks

Score: Total Rounds plus Reps
Goal: 6+ Rounds

Modify the movements and loads in this workout to allow you to maintain a pace of 3 minute rounds. This will allow you to hit the goal and get the desired stimulus.

Set up for wall walks in the bottom of a push up with feet against the wall. Walk your feet up the wall as you press to the top of a push up then back toward the wall. Keep your belly tight and do not overarch you back. Touch your chest to the wall then walk your hands out and feet down to the floor.

Don't slide or flop!

Modify by going only part of the way up or doing pike up on the box or even inchworms.

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

You can do anything you want with your feet in the sit ups. What we are looking for is the weight touching the ground over your head at the bottom and either touching your toes or pressing up over your head at the top. Of course - lower the weight if necessary to keep moving.

If weighted sit ups aren't happening do regular sit ups without the weight.

For these lunges, make sure the bar is resting on the shoulders with a loose fingertip grip and elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 18 you end up doing 9 on each side.

PROGRAM C

PROGRAM C

WARM UP

Full Body Simple Warm Up
Squat Warm Up
Overhead Warm Up

WORKOUT

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


2 Wall Walks
12 Sandbag Sit Ups
18 Sandbag Lunges

RX Men: Use the bag you've got
RX Women: Use the bag you've got

RX Plus Men: 3 Wall Walks
RX Plus Women: 3 Wall Walks

Score: Total Rounds plus Reps
Goal: 6+ Rounds

Modify the movements and loads in this workout to allow you to maintain a pace of 3 minute rounds. This will allow you to hit the goal and get the desired stimulus.

Set up for wall walks in the bottom of a push up with feet against the wall. Walk your feet up the wall as you press to the top of a push up then back toward the wall. Keep your belly tight and do not overarch you back. Touch your chest to the wall then walk your hands out and feet down to the floor.

Don't slide or flop!

Modify by going only part of the way up or doing pike up on the box or even inchworms.

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

You can do anything you want with your feet in the sit ups, just keep them in contact with the ground. Ideally, you will perform the sit up holding the sandbag between your forearms and chest so that when you sit up it is resting on your biceps. Of course - if you have a really heavy sandbag you may need to switch to a lighter dumbbell or plate.

If weighted sit ups aren't happening do regular sit ups without the weight.

For these lunges, make sure the sandbag is resting on the biceps with the elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 18 you end up doing 9 on each side.

MAMA MODIFICATIONS

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

WEIGHTED/SIT UPS - This movement 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 (see the Warm Up videos in the Member's Only), Ball Slams, KB Swings, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws.

SHOULDER RACK/ALTERNATING LUNGES - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller step/less range of motion, or step up or forward instead of step back in the lunge lunge. You can hold the weight in the front rack or by your side like a farmer carry. You can also goblet squat 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.

 
MIranda AlcarazThursday, 2019week39
THURSDAY SHIFT 09/26/2019
 
SHIFT WARM UP
SHIFT WORKOUT

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


2 Inchworm
8 Sit Up
16 Alternating Lunges

No weight needed today!

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

For this workout you will go through the cycle of 2 - 8 - 16 as many times as you can (with good form) in 12 min.

For the inchworms you will stand tall and then hinge at the hips to place the hands on the ground in front of the feet. From here walk your hands out to the top of a push up/plank position. You can either perform a push up from the toes or from the knees. Make sure you focus on keeping a tight torso position and that the elbows stay tucked in and back (not flared out). In the push up you will touch your chest to the ground then press back up. Walk the hands back to the feet and stand. That is 1 rep.

For the sit ups we would like to see you touch the ground behind you and come up and touch the toes at the top. We prefer this over a small crunch motion. If you need to use a small band or something for assistance that is ok. Make sure to show control.

If you are unable to do sit ups at this time you can sub a slam ball, dead bug, or other options for pregnant/postpartum mamas which can be found on the Members Only website.

For the lunges you may perform forward, reverse, or walking lunges. Make sure that you take a long enough step each time that the front heel stays down when the back knee touches the ground. Don't allow that front knee to cave in. Work to keep the torso upright. You will alternate feet with each step. So for each set of 16 lunges you end up doing 8 per leg.

If lunges cause issues for you - you may sub a step up or maybe even a single leg toe touch (like a single leg deadlift with no weight).

MAMA MODIFICATIONS

WEIGHTED/SIT UPS - This movement 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 (see the Warm Up videos in the Member's Only), Ball Slams, KB Swings, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws.

SHOULDER RACK/ALTERNATING LUNGES - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller step/less range of motion, or step up or forward instead of step back in the lunge lunge. You can hold the weight in the front rack or by your side like a farmer carry. You can also goblet squat 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.

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 (Visit the BF Youtube library for demos).

 
THURSDAY 09/19/2019
 

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

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Warm Up Flow, Spine Strengthening
Post: Sciatica/Piriformis, Lower Back Release

PROGRAM A*

PROGRAM A

WARM UP

Pull Up Warm Up
Full Body Simple Warm Up

WORKOUT

2 Rounds
24 Weighted Step Up & Overs
16 Toes to Bar
24 Burpee Box Jumps
16 Toes to Bar

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

RX+: 3 Rounds

Only allowed to do RX+ if you finish 2 Rounds Under 13 Min.

RX+ Option: Heavier DBs on Step
Up Overs

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

Score: Total Time
Goal: Under 16 minutes

Think about moving well on this one. If you set a sustainable pace and focus on continuous movement rather than short bouts of really fast movement, you will cruise right through.

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

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

Nothing to step on at all? Sub lunges!

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

Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight, think about pushing the bar out in front of you. Push your shoulders back behind the bar as you raise your toes up to touch bar between your hands.
For subs for the T2B you can use Knee-Ups, V-ups, Supine Toe Touches or regular sit-ups.

For the burpee box jumps, place your hands on the ground facing your box. 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. Then, using a two foot take off and a two foot landing, jump up onto your box.

Make sure when you jump and when you land that the knees do not cave in! We recommend stepping back down off the box.

You can also modify to step up or lunge after the burpee.

PROGRAM B

PROGRAM B

WARM UP

Pull Up Warm Up
Full Body Simple Warm Up

WORKOUT

2 Rounds
24 Back Rack Step Ups
16 Toes to Bar
24 Burpee Box Jumps
16 Toes to Bar

RX Men: 75#
RX Women: 55#

RX Plus Men: 3 Rounds / 95#+
RX Plus Women: 3 Rounds / 65#+

Only allowed to do 3 Rounds if you
finish 2 Rounds Under 13 Min.

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

Score: Total Time
Goal: Under 16 minutes

Think about moving well on this one. If you set a sustainable pace and focus on continuous movement rather than short bouts of really fast movement, you will cruise right through. Stay focused on keeping your belly tight in the step ups and toes to bar.

For the step ups you will have the barbell on your back. Height for step up should be 22-24" for Men and 18-20" for women. If you can make that happen and it is a safe and challenging but comfortable height for you - go for it! Otherwise, lower the height of the box or switch to lunges.

Place your WHOLE foot on the box when stepping up. Make sure you drive through the heel and stand all of the way up - don't allow your knee to cave in as you stand. Alternate feet at the BOTTOM of each step. Each time you step up counts as 1 rep. So for a set of 24 you end up doing 12 per side.

Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight, think about pushing the bar out in front of you. Push your shoulders back behind the bar as you raise your toes up to touch bar between your hands.
For subs for the T2B you can use Knee-Ups, V-ups, Supine Toe Touches or regular sit-ups.

For the burpee box jumps, place your hands on the ground facing your box. 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. Then, using a two foot take off and a two foot landing, jump up onto your box.

Make sure when you jump and when you land that the knees do not cave in! We recommend stepping back down off the box rather than jumping.

You can modify to step up on the box or do a lunge.

PROGRAM C

PROGRAM C

WARM UP

Pull Up Warm Up
Full Body Simple Warm Up

WORKOUT

2 Rounds
12 Sandbag Step Overs Right Side
12 Sandbag Step Overs Left Side
16 Toes to Bar
24 Burpee Box Jumps
16 Toes to Bar

RX Men: Use the bag you've got.
RX Women: Use the bag you've got.

RX+: 3 Rounds
Only allowed to do RX+ if you finish 2 Rounds Under 12 Min.

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

Score: Total Time
Goal: Under 16 minutes

Think about moving well on this one. If you set a sustainable pace and focus on continuous movement rather than short bouts of really fast movement, you will cruise right through. Stay focused on keeping your belly tight in the step overs and toes to bar.

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

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

Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight, think about pushing the bar out in front of you. Push your shoulders back behind the bar as you raise your toes up to touch bar between your hands.
For subs for the T2B you can use Knee-Ups, V-ups, Supine Toe Touches or regular sit-ups.

For the burpee box jumps, place your hands on the ground facing your box. 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. Then, using a two foot take off and a two foot landing, jump up onto your box.

Make sure when you jump and when you land that the knees do not cave in! We recommend stepping back down off the box rather than jumping.

You can modify to step up on the box or do a lunge.

MAMA MODIFICATIONS

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

TOES TO BAR/SIT UPS - These movements can put 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.

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

BOX JUMP - This is going to be all about managing the impact and pressure to your core and pelvic floor. You can ALWAYS substitute Step Ups if you want zero impact or even KB Swings if you want to get a little more explosive with your hips. For pregnant mamas, please remember that if you are unsure if you can complete the movement because of balance, strength, or coordination it may not be worth the risk of potentially falling or busting up your shins! For mamas further along in their Postpartum you can try a lower height of box to practice that two foot take off and landing without the extra impact. Focus on your breath and posture throughout the movement and do less reps if that helps you concentrate on good technique and awareness in your body.

 
MIranda AlcarazThursday, 2019week38
THURSDAY SHIFT 09/19/2019
 
SHIFT WARM UP
SHIFT WORKOUT

4 Rounds

12 Step Ups
8 Sit Ups
12 No Push Up Burpee
8 Sit Ups

No weight needed!

Score: Total Time
Goal: Under 12 Min - If you finish under 10 min - do a 5th round!

For this workout you will cycle through 4 times!

For the step ups in this workout we want you to choose a height that is challenging but that you feel comfortable stepping up and down. Make sure you place your whole foot on what you will be stepping on and drive out of the heel to stand. Don't allow the working knee to cave in. Alternate feet with each step up so you end up doing 6 per leg per set.

For the sit ups we would like to see you touch the ground behind your head at the bottom - come up and touch your toes at the top. If you are unable to do this you may choose to use a bit of assistance like a band to help you come all of the way up and lower under control.

If you are unable to do sit ups at this time you may choose to sub slam balls, or dead bugs!

For the no push up burpees you will place your hands on the ground. Jump or step your feet out - come to the top of a push up position. Jump or step the feet in and jump and clap.

You may also do these elevated!

MAMA MODIFICATIONS

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

TOES TO BAR/SIT UPS - These movements can put 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.

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

BOX JUMP - This is going to be all about managing the impact and pressure to your core and pelvic floor. You can ALWAYS substitute Step Ups if you want zero impact or even KB Swings if you want to get a little more explosive with your hips. For pregnant mamas, please remember that if you are unsure if you can complete the movement because of balance, strength, or coordination it may not be worth the risk of potentially falling or busting up your shins! For mamas further along in their Postpartum you can try a lower height of box to practice that two foot take off and landing without the extra impact. Focus on your breath and posture throughout the movement and do less reps if that helps you concentrate on good technique and awareness in your body.

 
THURSDAY 09/12/2019
 

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

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Down Dog Flow, Airplane Stretch
Post: Lower Back Release, Hip Flexors/Psoas

PROGRAM A

PROGRAM A

WARM UP

Full Body Warm Up
Box Jump Warm Up

WORKOUT

5 Rounds

40 Mountain Climbers
16 Box Jumps
8 Devil Presses

Rest 1 minute between rounds

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

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

**When it comes to devil press you really DON'T need to go the RX+ weight. We would love to see you go faster than go heavier.

Score: Total Time Including Rest
Goal: < 24 min

I'll be honest, that 1 minute rest between rounds is a big tease. This combination of movements is going to spike your heart rate. Use that bit of rest time to slow your heart rate by taking progressively longer exhales.

Mountain climbers will begin in a plank position. Keep a straight line from your ankles through your knees, hips, shoulders and ears. Jump one foot in between your hands while the other one stays back. Then, quickly jump your front foot back as you jump your back foot forward.

If it feels more comfortable, you may also jump your foot outside your hands. No matter what, maintain that plank. Avoid piking your hips up in the air or letting them sag down toward the ground. Each time your foot comes up is 1 rep.

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

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

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

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

PROGRAM B*

PROGRAM B

WARM UP

Full Body Warm Up
Box Jump Warm Up

WORKOUT

5 Rounds

40 Mountain Climbers
16 Box Jumps
12 Plate Burpees

Rest 1 minute between rounds

RX Men: 45# Plate /22- 24in Box
RX Women: 25# Plate / 18-20in Box

RX Plus Men: Go faster!
RX Plus Women: Go faster!

Score: Total Time Including Rest
Goal: < 24 min

I'll be honest, that 1 minute rest between rounds is a big tease. This combination of movements is going to spike your heart rate. Use that bit of rest time to slow your heart rate by taking progressively longer exhales.

Mountain climbers will begin in a plank position. Keep a straight line from your ankles through your knees, hips, shoulders and ears. Jump one foot in between your hands while the other one stays back. Then, quickly jump your front foot back as you jump your back foot forward.

If it feels more comfortable, you may also jump your foot outside your hands. No matter what, maintain that plank. Avoid piking your hips up in the air or letting them sag down toward the ground. Each time your foot comes up is 1 rep.

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

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

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

PROGRAM C

PROGRAM C

WARM UP

Full Body Warm Up
Box Jump Warm Up

WORKOUT

5 Rounds

40 Mountain Climbers
16 Box Jumps
8 Sandbag Burpee Ground to Overhead

Rest 1 minute between rounds

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

RX Plus Men: Go faster!
RX Plus Women: Go faster!

Score: Total Time Including Rest
Goal: < 24 min

I'll be honest, that 1 minute rest between rounds is a big tease. This combination of movements is going to spike your heart rate. Use that bit of rest time to slow your heart rate by taking progressively longer exhales.

Mountain climbers will begin in a plank position. Keep a straight line from your ankles through your knees, hips, shoulders and ears. Jump one foot in between your hands while the other one stays back. Then, quickly jump your front foot back as you jump your back foot forward.

If it feels more comfortable, you may also jump your foot outside your hands. No matter what, maintain that plank. Avoid piking your hips up in the air or letting them sag down toward the ground. Each time your foot comes up is 1 rep.

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

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

For the Burpee Sandbag Ground to Overhead the bag will start right in front of your feet. Plant your hands on the bag a bit wider than shoulder width apart. Step or jump your feet back to a plank position and lower your chest to the bag, knees/thighs to the floor. Press back up to straight arms and step or jump your feet back in. Grab hold of the overhand handles, bend your knees and lift your chest up. Keep the heels down. With your back flat and belly tight, stand up with the sandbag by driving through the heels and lifting the chest. Explode UP with the legs and hips. Shrug the shoulders. Pull the elbow high and outside. Then PUNCH the sandbag to lock out finishing with the biceps by the ear!

MAMA MODIFICATIONS

MOUNTAIN CLIMBERS - Ball slams, Farmer carry march, Quick Step Ups, Standing cross body wallball throws, BIRTHFIT Bear Crawl, BIRTHFIT Functional Progression 3, or Elevated Mountain Climbers with Wide Knees

BOX JUMP/JUMP/SKIP OVERS - This is going to be all about managing the impact and pressure to your core and pelvic floor. The SHIFT options for smaller Jump/Skip Overs are good for helping you achieve the stimulus with a little less impact. You can ALWAYS substitute Step Ups if you want zero impact or even KB Swings if you want to get a little more explosive with your hips. For pregnant mamas, please remember that if you are unsure if you can complete the movement because of balance, strength, or coordination it may not be worth the risk of potentially falling or busting up your shins! For mamas further along in their Postpartum you can try a lower height of box to practice that two foot take off and landing without the extra impact. Focus on your breath and posture throughout the movement and do less reps if that helps you concentrate on good technique and awareness in your body.

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

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

 
THURSDAY SHIFT 09/12/2019
 
SHIFT WARM UP
SHIFT WORKOUT

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


20 Mtn Climbers
15 KB/DB Swings
7 Burpees

Idea weight for Men: 30-50# KB/DB
Idea weight for Women: 12-25# KB/DB

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

For the mountain climbers you will be in the top of a push up position. You wil lift one knee up to chest/armpit level (or as high as you can). Then lower the foot back and raise the other.

Focus on keeping the belly tight with no saggy hips, but also keeping the butt down.

Each time a knee comes up is 1 rep. You may perform these elevated if needed!

For the swings you will hold the weight at the hip level in both hands. Feet are about shoulder width apart with the heels down. Arms are straight. You will reach the butt back and bend the knees slightly. Pull the weight back through the legs with straight arms. Keep the belly tight and chest lifted.

Drive through the heels and stand up hard and fast. Finally - guide the weight to eye level with the upper body - arms still mostly straight.

Allow gravity to bring the weight back down, but do not allow it to pull you forward onto your toes or round your back. Heels down and belly tight!

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

Remember in the push up portion of the burpee to keep the elbows tucked in more than flaring out. Try to avoid a super duper snake movement on the push up portion too! Belly tight!

MAMA MODIFICATIONS

MOUNTAIN CLIMBERS - Ball slams, Farmer carry march, Quick Step Ups, Standing cross body wallball throws, BIRTHFIT Bear Crawl, BIRTHFIT Functional Progression 3, or Elevated Mountain Climbers with Wide Knees

BOX JUMP/JUMP/SKIP OVERS - This is going to be all about managing the impact and pressure to your core and pelvic floor. The SHIFT options for smaller Jump/Skip Overs are good for helping you achieve the stimulus with a little less impact. You can ALWAYS substitute Step Ups if you want zero impact or even KB Swings if you want to get a little more explosive with your hips. For pregnant mamas, please remember that if you are unsure if you can complete the movement because of balance, strength, or coordination it may not be worth the risk of potentially falling or busting up your shins! For mamas further along in their Postpartum you can try a lower height of box to practice that two foot take off and landing without the extra impact. Focus on your breath and posture throughout the movement and do less reps if that helps you concentrate on good technique and awareness in your body.

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

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

 
THURSDAY 09/05/2019
 

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

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Warm Up Flow, Thoracic Spine Release
Post: Hamstrings, Shoulder Stretch

PROGRAM A

PROGRAM A

WARM UP

Full Body Warm Up

WORKOUT

EMOM 16 Min:
(Every minute on the minute for 16 minutes)


1st min - 5L/5R Staggered Stance Deadlifts
2nd min - 2-3 Wall Walks

RX Men: 40-50# Dumbbells
RX Women: 25-35# Dumbbells

RX+ Option: May try heavier dumbbells.

RX Plus Men: Add a 4th Wall Walk or 6th Deadlift to each side
RX Plus Women: Add a 4th Wall Walk or 6th Deadlift to each side

Score: Total Reps (so if you complete them all just add it all up) FORM is more important than speed here!
Goal: Go all 16 minutes!

Okay so priority number one is to get all the reps, that's 80 deadlifts!
Make sure you choose a load that you can maintain solid technique for every one of those reps. The staggered stance variation of the deadlift is very hamstring intensive so don't overdo it on the weight!

For the deads and the wall walks, set yourself up to allow for about 20 seconds to rest between movements. At least in the first few rounds.

For the staggered stance deadlifts the DBs will start on the ground. One DB on each side of your front foot. Feet are hip width apart but one foot is about a foot or so ahead of the other.

Heels are down and knees are bent. Hands and grip are outside the front leg. Arms are straight. Chest is up. Belly tight. Back flat! To lift the DBs drive the heel of your front foot into the ground and lift the chest. Keep the arms straight as you stand. Keep the arms long and straight. Keep the chest up and belly tight. Stand all of the way up at the top.

To lower - reach the butt back. Keep the chest lifted and belly tight. Keep that front heel down. Once past the knees you will re-bend the knees and bring the DBs back to the starting position under control. Only one head of each dumbbell needs to touch at the bottom!

Set up for wall walks in the bottom of a push up with feet against the wall. Walk your feet up the wall as you press to the top of a push up then back toward the wall. Keep your belly tight and do not overarch you back. Touch your chest to the wall then walk your hands out and feet down to the floor.

Don't slide or flop!

Modify by going only part of the way up or doing pike up on the box or even inchworms.

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

PROGRAM B*

PROGRAM B

WARM UP

Full Body Warm Up

WORKOUT

16 Min EMOM
(Every Minute on the Minute for 16 Min)


1st min - 10 Deadlifts
2nd min - 2-3 Wall Walks

RX Men: Heavy with Great Form
RX Women: Heavy with Great Form

RX Plus Men: Add a 4th Wall Walk
RX Plus Women: Add a 4th Walk

Score: Weight used for Deadlift
Goal: Go all 16 minutes!

Okay so priority number one is to get all the reps, that's 80 deadlifts!
Make sure you choose a load that you can maintain solid technique for every one of those reps.

Totally cool to break up the reps into a couple sets. For the deads and the wall walks, set yourself up to allow for about 20 seconds to rest between movements. At least in the first few rounds.

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.

Set up for wall walks in the bottom of a push up with feet against the wall. Walk your feet up the wall as you press to the top of a push up then back toward the wall. Keep your belly tight and do not overarch you back. Touch your chest to the wall then walk your hands out and feet down to the floor.

Don't slide or flop!

Modify by going only part of the way up or doing pike up on the box or even inchworms.

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

PROGRAM C

PROGRAM C

WARM UP

Full Body Warm Up

WORKOUT

16 Min EMOM
(Every Minute on the Minute for 16 Min)


1st min - 8+ Sandbag Slams
2nd min - 2-3 Wall Walks

RX Men: Use the bag you've got
RX Women: Use the bag you've got

RX Plus Men: Add a 4th Wall Walk or do more slams!
RX Plus Women: Add a 4th Wall Walk or do more slams!

Score: Total Reps Combined!
Goal: Go all 16 minutes get at least 64 slams!

Okay so priority number one is to get all the reps, that's 64+ slams!

For the slams and the wall walks, set yourself up to allow for about 20 seconds to rest between movements. At least in the first few rounds. So if you are working with a heavier bag, feel free to adjust the reps to allow for appropriate rest/transition time at the bottom of the minute.

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.

Set up for wall walks in the bottom of a push up with feet against the wall. Walk your feet up the wall as you press to the top of a push up then back toward the wall. Keep your belly tight and do not overarch you back. Touch your chest to the wall then walk your hands out and feet down to the floor.

Don't slide or flop!

Modify by going only part of the way up or doing pike up on the box or even inchworms.

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

MAMA MODIFICATIONS

STAGGERED STANCE DEADLIFT - This can be a great movement for Mamas but if the shape of the belly, unsteady balance, or pubic symphisis is making the movement uncomfortable or painful, you might want to try the Shift programming with KB/DB Deadlifts and/or any of those modifications.

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

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

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

 
THURSDAY SHIFT 09/05/2019
 
SHIFT WARM UP
SHIFT WORKOUT

8 Rounds

12 KB/DB Deadlifts
3-4 Inchworms

Idea weight for Men: 35-55# Single KB/DB - or - pair of lighter dumbbells
Idea weight for Women: 12-25# Single KB/DB - or - pair of lighter dumbbells

Score: Total Time
Goal: 12 min or less!

For this workout you will do 8 total rounds of 12 deadlifts and either 3 or 4 inchworms. You choose the number of inchworms based on how proficient you are at them! There is no wrong choice - and you can always go up or down mid workout if you need to!

For the deadlifts you will either have a single weight between the feet or a pair of lighter weights held on the outside of the feet. Either way you will have your heels down, your knees bent, butt back, belly tight and chest lifted. The arms should be straight and the weight pulled back close to the body.

To lift the weight you will drive the heels into the ground as you lift the chest and finally squeeze the cheeks to bring you to a full standing position. Arms are always straight and torso stays rigid!

To lower reach the butt back, keep the belly tight and chest lifted. As you start to lower you can bend the knees slightly and touch the weight to the ground at the bottom.

Avoid any rounding of the back! Keep the belly tight and allow the knees too bend!

For the inchworms you will start in a fully standing position. You will place the hands on the ground in front of you. From there you will walk the hands away from the feet and come to a plank (top of a push up) position. From here you will perform a push up - lowering to your knees if necessary! Press back up and walk your hands back to your feet. Then stand.

You may take the push up out if necessary. You may also lower the number to 2 or even 1 rep if you need to!

MAMA MODIFICATIONS

STAGGERED STANCE DEADLIFT - This can be a great movement for Mamas but if the shape of the belly, unsteady balance, or pubic symphisis is making the movement uncomfortable or painful, you might want to try the Shift programming with KB/DB Deadlifts and/or any of those modifications.

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

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

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

 
THURSDAY 08/29/2019
 

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

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Warm Up Flow, Couch Stretch
Post: Shouder Stretch, Pigeon Stretch

PROGRAM A

PROGRAM A

WARM UP

Full Body Warm Up
Running Warm Up

WORKOUT

EMOM 12 Min
(Actually Every 30 Seconds for 12 Min)


At 0:00 - 6 Alternating Single Leg Deadlifts
At 0:30 - Max Double Unders in 30 Seconds
At 1:00 - 6 Alternating Single Leg Deadlifts
At 1:30 - Max Double Unders in 30 Seconds
....

So at the top of each minute you do 6 Alternating Single Leg Deadlifts.
At the 30 second mark in each minute you do max Double Under or DB Hop Overs.

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

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

Score: Total Double Under Reps
Goal: 15-20 Double Unders each time.

**Be careful if you are a double under ninja. 25 per round will = 300 total. Maybe cap it there if you aren't used to more reps than that.Make sure you give yourself enough time for transitions in this workout so you are not scrambling to get to the next movement.

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

Fight not to twist. Allow a slight bend in the knee as you hinge forward at the hip and touch one head of the dumbbells to the floor. Keep the back flat and belly tight and squeeze the butt to stand up.

You can also just use a single DB for the deadlifts either holding it in the hand opposite the standing leg or with one hand on each head.

Another option would be regular DB deadlifts.

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

We'd like for you to keep the rope moving for as much of the 30 seconds as possible. Totally cool if you want to practice your double unders here but you may also switch to single unders, toe taps or DB hop overs.

Be mindful of the total volume of double unders if you are very competent with this skill.

If you haven't done 300 double unders in a workout before you might cap it at 25 per round.

PROGRAM B*

PROGRAM B*

WARM UP

Full Body Warm Up
Running Warm Up

WORKOUT

EMOM 12 Min
(Actually Every 30 Seconds for 12 Min)


At 0:00 - 4 Deadlifts
At 0:30 - Max Double Unders in 30 Seconds
At 1:00 - 4 Deadlifts
At 1:30 - Max Double Unders in 30 Seconds
....
So at the top of each minute you do 4 Deadlifts (Score #1 is the weight you use)

At the 30 second mark in each minute you do max Double Under or DB Hop Overs. (Total Reps in 12 Min is your Score #2.)

Goal: Go Heavy but Move Well and Unbroken on Deadlifts. 15-20 Double Unders each time.
***See more Double Under instructions below.

Make sure you choose a load on the deadlifts that you can go unbroken and maintain a good position on even the last rep of the last round.

The weight should be heavy but not so heavy that you need to spend a lot of time chalking up and getting psyched up for the lift!

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.

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

We'd like for you to keep the rope moving for as much of the 30 seconds as possible. Totally cool if you want to practice your double unders here but you may also switch to Dumbbell Hop Overs.

Other good dub subs are single unders or toe taps.


Here is where you will enter your score for:


Double Unders
OR
Dumbbell Hop Overs

***Please be aware of your total reps for this workout. If you are a double under NINJA we advise you to just stop at 25 reps each time to keep it under 300 total reps!

PROGRAM C

PROGRAM C

WARM UP

Full Body Warm Up
Running Warm Up

WORKOUT

EMOM 12 Min
(Actually Every 30 Seconds for 12 Min)


At 0:00 - 4 Sandbag Over Shoulder
At 0:30 - Max Double Unders in 30 Seconds
At 1:00 - 4 Sandbag Over Shoulder
At 1:30 - Max Double Unders in 30 Seconds
....
So at the top of each minute you do 4 Sandbag Over Shoulder.
At the 30 second mark in each minute you do max Double Under or DB Hop Overs.

No RX or RX+ for Sandbag

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

Score: Total Double Under Reps
Goal: 15-20 Double Unders each time.

**Be careful if you are a double under ninja. 25 per round will = 300 total. Maybe cap it there if you aren't used to more reps than that.Make sure you give yourself enough time for transitions in this workout so you are not scrambling to get to the next movement.

The sandbag over the shoulders shouldn't take more than 20 seconds. So, you may adjust to 3 reps if you are working with a heavier sandbag.

For the sandbag over the shoulder - technique will vary slightly depending on what type of bag you have. BUT - in general you want the bag between your feet. Feet are roughly shoulder width apart with the heels down. Hinge at the hip and bend the knees enough to try and get at least your hands and part of your forearms under the bag. Lift your chest and tighten your belly. Drive through your heels as you lift the bag. Pull it in close to your body. Stand up hard and fast and roll the bag over your torso - finishing over the shoulder. USE THE POWER FROM YOUR LEGS!!!

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

We'd like for you to keep the rope moving for as much of the 30 seconds as possible. Totally cool if you want to practice your double unders here but you may also switch to single unders, toe taps or DB hop overs.

Be mindful of the total volume of double unders if you are very competent with this skill.

If you haven't done 300 double unders in a workout before you might cap it at 25 per round.

MAMA MODIFICATIONS

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

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

 
THURSDAY SHIFT 08/29/2019
 
SHIFT WARM UP
SHIFT WORKOUT

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


5 Single Leg Toe Touches Left
5 Single Leg Toe Touches Right
15 Mountain Climbers

No weight needed today!

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 8 Rounds +

For this workout you don't need any weight!

For the single leg toe touches you will lift one leg behind you and hinge at the hip. Allow a slight hinge at the knee as well as the torso comes forward. You may allow the non working leg to go back. Keep the heel down and belly tight / chest up.

Touch the ground or the toes with both hands, then think about squeezing the butt to stand back up. Perform 5 on one side then 5 on the other.

For the mountain climbers you will start in a plank or a top of a push up position. Keep the belly tight and butt down. Bring one knee up to the chest/armpit area. Then the other. You may do these as fast or slow as you need to keep good form.

You may also do these elevated if needed!

MAMA MODIFICATIONS

MOUNTAIN CLIMBERS - Ball slams, Farmer carry march, Quick Step Ups, Standing cross body wallball throws, BIRTHFIT Bear Crawl, BIRTHFIT Functional Progression 3, or Elevated Mountain Climbers with Wide Knees

 
THURSDAY 08/22/2019
 

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

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Warm Up Flow, Couch Stretch
Post: Shouder Stretch, Pigeon Stretch

PROGRAM B

PROGRAM B

WARM UP

Squat Warm Up
Pull Up Warm Up

WORKOUT

For Total Time (Including Rest)

37 Devil Press

Rest 1 Min

21 Thrusters
21 Pull Ups
15 Thrusters
15 Pull Ups
9 Thrusters
9 Pull Ups

Rest 1 Min

37 Devil Press

RX Men: 30-35# DBs / 75# Bar for Thrusters
RX Women: 15-20# Dumbbells / 45# Bar for Thrusters

RX + Men: 40# DBs / 95# Bar for Thrusters
RX + Women: 25# DBs / 65# Bar for Thrusters

Score: Total Time
Goal: Around 20 Min or Less

Notice that we put in a lighter weight dumbbell for RX today. We know that many of you don't have a lot of options for your dumbbell weights so if you only have the heavier ones (RX+) - it's ok to go for it. Either do the whole thing or if you need to - scale the devil press reps to half.

For the devil press you may also sub a plate burpee or a burpee + a KB swing if you don't have the appropriate dumbbells or if you want to do all of the reps and those would be more manageable for you.

For the devil press you will start with your hands on the dumbbells on the ground. You will either step or jump your feet back into a push up/sprawl type position. Get the chest and thighs to touch the ground at the bottom. Jump or step the feet in so they are on the outside of your hands/dumbbells. From here make sure your knees are bent, back is flat, and chest is up! Arms are straight. Lift the dumbbells by driving your heels into the ground and lifting the chest. Once past the knees think of jumping and shrugging to bring momentum to the dumbbells. It will be almost a combo snatch/clean and jerk/kb swing motion to get the bells to a lockout position with the biceps by the ears. Do not allow your back to round as you bring them back down.

For the thrusters the bar will start on the shoulders. Keep the chest up as you reach the butt back and down. Heels are down about shoulder width apart. Drive the knees out and keep the belly tight and chest up. Get the butt below the knees. Stand hard and fast to pop the bar off of the shoulders. Finish with a press to lockout with the biceps by the ears. Lower back to shoulder for next rep.

Pull ups may be any style that will allow you to do at least sets of 5 or so each time. You may do kipping, strict, jumping, banded, or bar/ring row. If you perform jumping make sure you do not do a slow lower

PROGRAM A

PROGRAM A

WARM UP

Squat Warm Up
Pull Up Warm Up

WORKOUT

For Total Time (Including Rest)

37 Devil Press

Rest 1 Min

21 Thrusters
21 Pull Ups
15 Thrusters
15 Pull Ups
9 Thrusters
9 Pull Ups

Rest 1 Min

37 Devil Press

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

RX + Men: 45-50# DBs
RX + Women: 30-35# DBs

We gave a range on the dumbbells because the jump from 25-35 is major with this much work. As always - don't hesitate to go lighter!

Score: Total Time
Goal: Around 20 Min or Less

We know that many of you don't have a lot of options for your dumbbell weights so if you only have the heavier ones (RX+) - it's ok to go for it. Either do the whole thing or a few options are to scale the devil press reps to half or even do the thrusters with only one of your dumbbells if you need to in order to keep moving and try to finish under 20 min.

For the devil press you may also sub a plate burpee or a burpee + a KB swing if you want to do all of the reps and those would be more manageable for you.

For the devil press you will start with your hands on the dumbbells on the ground. You will either step or jump your feet back into a push up/sprawl type position. Get the chest and thighs to touch the ground at the bottom. Jump or step the feet in so they are on the outside of your hands/dumbbells. From here make sure your knees are bent, back is flat, and chest is up! Arms are straight. Lift the dumbbells by driving your heels into the ground and lifting the chest. Once past the knees you will think of almost jumping and shrugging to bring momentum to the dumbbells. It will be almost a combo snatch/clean and jerk/kb swing motion to get the bells to a lockout position with the biceps by the ears. Do not allow your back to round as you bring them back down.

For the thrusters the dumbbells will start on the shoulders. Keep the chest up as you reach the butt back and down. Heels are down about shoulder width apart. Drive the knees out and keep the belly tight and chest up. Get the butt below the knees. Stand hard and fast to pop the dumbbells off of the shoulders. Finish with a press to lockout with the biceps by the ears. Lower back to shoulder for next rep.

Pull ups may be any style that will allow you to do at least sets of 5 or so each time. You may do kipping, strict, jumping, banded, or bar/ring row. If you perform jumping make sure you do not do a slow lower. If you don't have something to pull up on, try an upright row!

PROGRAM C

PROGRAM C

WARM UP

Squat Warm Up
Pull Up Warm Up

WORKOUT

For Total Time (Including Rest)

37 Sandbag Burpee Ground to Overhead

Rest 1 Min

21 Sandbag Thrusters
21 Pull Ups
15 Sandbag Thrusters
15 Pull Ups
9 Sandbag Thrusters
9 Pull Ups

Rest 1 Min

37 Sandbag Burpee Ground to Overhead

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

Score: Total Time
Goal: Around 20 Min or Less

A legendary workout for an absolute legend! (Also, not Miranda writing this :)

The best advice we can give you is DO NOT PEACOCK the first round of burpee ground to overhead. Pick a pace you can have something left over for the other stuff. Think of an 8-12 burpee-a-minute pace.

For the burpee sandbag ground to overhead the bag will start right in front of your feet. Plant your hands on the bag a bit wider than shoulder width apart. Step or jump your feet back to a plank position and lower your chest to the bag, knees/thighs to the floor. Press back up to straight arms and step or jump your feet back in. Grab hold of the overhand handles, bend your knees and lift your chest up. Keep the heels down. With your back flat and belly tight, stand up with the sandbag by driving through the heels and lifting the chest. Explode UP with the legs and hips. Shrug the shoulders. Pull the elbow high and outside. Then PUNCH the sandbag to lock out finishing with the biceps by the ear!

For the thrusters the sandbag will be on the biceps with the elbows high. Feet under shoulders, heels down. You will reach the butt back and down and get to the bottom of the squat with the sandbag on the biceps and keeping the elbows high. Stand hard and fast to pop the sandbag off of the body. Move the face out of the way and press the sandbag straight up. Keep belly tight and finish locked out overhead.

You may also go side to side on the thrusters, from shoulder up and over to the other.

Pull ups may be any style that will allow you to do at least sets of 5 or so each time. You may do kipping, strict, jumping, banded, or bar/ring row. If you perform jumping make sure you do not do a slow lower.

MOVEMENT TIP
MAMA MODIFICATIONS

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

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.

 
THURSDAY SHIFT 08/22/2019
 
SHIFT WARM UP
SHIFT WORKOUT

15 Min AMRAP
10 Burpees
10 Goblet Squats
10 Press

Idea Weight for Men: 35-55# KB OR 20-30# DBs
Idea Weight for Women: 12-25# KB OR 10-15# DBs

Score: Total number of completed rounds + any additional reps
Goal: 5 Rounds or more

For the burpees in this workout you can do regular jump in and jump out burpees, step back and go to knees push up burpees. You can also do no push up burpees, or even elevated push up or elevated no push up burpees. The goal is to be able to finish each set of burpees in no longer than about 75 seconds.

For the Goblet Squats you will hold either a single dumbbell or a kettlebell at the chest. Feet are shoulder width apart and heels are down. You will tighten the belly, lift the chest, and reach the butt back and down. Drive the knees out. Ideally you will get your butt lower than your knees at the bottom without rounding the back or caving the chest forward. Keep the heels down the whole time!

If you are unable to get that low in a good position with weight - you may do these weightless!

If you are still having any pain, mobility, or strength issues with no weight - you may use a higher target or some assistance from a chair or something. The goals are still to keep the heels down and chest up/knees out though!

For the press you can either hold 2 dumbbells or a single dumbbell/kb with both hands. The weight will start at your chest shoulder area and you will simply press the weight straight up to a locked out position with the biceps by the ears! Keep the belly tight and don't allow yourself to lean backwards!

MAMA MODIFICATIONS

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

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.

 
THURSDAY 08/15/2019
 

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Pre: Oly
Either: Gymnastics
Swap: Sandbag - Endurance

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Calves/Ankles, Down Dog Flow
Post: Pigeon Stretch, Hips

PROGRAM B

PROGRAM B

WARM UP

Running Warm Up
Dumbbell Clean Warm Up

WORKOUT

4 Rounds

15 Hang Squat Cleans
Run 400 Meters
15 Hang Power Cleans

Rest 1 Min Between Rounds

RX Men: 75#
RX Women: 55#

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

(Choose a weight that will allow you to hit the goal time - lighter or heavier based on your ability!)

Score: Slowest Round ONLY
Goal: Under 5 Min

Since we are scoring only your slowest round, that means we don't want you going all out in one round and falling way off in the last round. There should be some consistency between rounds

For the hang squat clean you will deadlift the bar to the hips with hands just outside the legs. Your feet are between hip and shoulder width, heels down. Stand tall. Tighten the belly. Arms straight. Reach the hips back slightly and bend the knees to dip. Keep the bar close and arms straight. Stand up hard and fast! Shrug the shoulders. Pull the bar up the body with the elbows high and outside and pull YOURSELF DOWN at the same time. You will rotate the elbows around and through FAST to allow the bar to land on the shoulders in the bottom of the squat.

In this squat position heels are down, knees out, chest up, belly tight, butt lower than knees, no plopping or rounding, elbows high! Drive through the heels and drive knees out to stand. Lead with chest and elbows, stand fully to complete each rep. For the next rep you will lower the barbell back to the hips.

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 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

PROGRAM A

PROGRAM A

WARM UP

Running Warm Up
Dumbbell Clean Warm Up

WORKOUT

4 Rounds

15 DB Hang Squat Cleans
Run 400 Meters
15 DB Hang Power Cleans

Rest 1 Min Between Rounds

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

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

Score: Slowest Round ONLY
Goal: Under 5 Min

Since we are scoring only your slowest round, that means we don't want you going all out in the first and falling way off in the last round. There should be some consistency between rounds.

Push the run!!

For the hang squat clean you will deadlift the DBs to the hips with hands just outside the legs. Your feet are between hip and shoulder width, heels down. Stand tall. Tighten the belly. Arms straight. Reach the hips back slightly and bend the knees to dip. Keep the DBs back and arms straight. Stand up hard and fast! Shrug the shoulders. Pull the DBs up the body with the elbows high and back and pull YOURSELF DOWN at the same time. You will rotate the elbows around and through FAST to allow the DBs to land on the shoulders in the bottom of the squat.

In this squat position heels are down, knees out, chest up, belly tight, butt lower than knees, no plopping or rounding, elbows high! Drive through the heels and drive knees out to stand. Lead with chest and elbows, stand fully to complete each rep. For the next rep you will lower the DBs back to the hips.

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

PROGRAM C

PROGRAM C

WARM UP

Running Warm Up
Barbell Clean Warm Up

WORKOUT

4 Rounds

15 Hang Squat Cleans

Row 500 Meters
or
Bike 30 Cal Men/ 22 Cal Women

15 Hang Power Cleans

Rest 1 Min Between Rounds

RX Men: 75#
RX Women: 55#

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

(Choose a weight that will allow you to hit the goal time - lighter or heavier based on your ability!)

You can also use the dumbbells and dumbbell weights from Program A

Score: Slowest Round ONLY
Goal: Under 5 Min

Since we are scoring only your slowest round, that means we don't want you going all out in the first and falling way off in the last round. There should be some consistency between rounds.

Push the bike/row!!

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 hang squat clean you will deadlift the bar to the hips with hands just outside the legs. Your feet are between hip and shoulder width, heels down. Stand tall. Tighten the belly. Arms straight. Reach the hips back slightly and bend the knees to dip. Keep the bar close and arms straight. Stand up hard and fast! Shrug the shoulders. Pull the bar up the body with the elbows high and outside and pull YOURSELF DOWN at the same time. You will rotate the elbows around and through FAST to allow the bar to land on the shoulders in the bottom of the squat.

In this squat position heels are down, knees out, chest up, belly tight, butt lower than knees, no plopping or rounding, elbows high! Drive through the heels and drive knees out to stand. Lead with chest and elbows, stand fully to complete each rep. For the next rep you will lower the barbell back to the hips.

MOVEMENT TIP
MAMA MODIFICATIONS

HANG SQUAT/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 incorrect movement patterns.

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.

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

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

 
THURSDAY SHIFT 08/15/2019
 
SHIFT WARM UP
SHIFT WORKOUT

8 Rounds

30 Seconds Goblet Squats
1 Min Jog, Row, Bike, Run, Taps, Low Step Ups
30 Seconds KB/DB Swings

Idea weight for Men: 30-50# Single KB/DB
Idea weight for Women: 12-30# Single KB/DB

Score: Total Goblet Squat + KB Swing Reps
Goal: 125 Reps +

In this workout there is no break between movements. So as soon as the clock hits 30 seconds you will start your 1 min portion. Then as soon as it hits 1:30 you will start the swings for 30 seconds.

For the goblet squats you will start with your feet shoulder width apart. Your heels are down.

Stand tall and lift the chest but tighten the belly. You will hold your single KB or DB at the chest with the elbows tucked in. You also have the option to hold a PAIR of light dumbbells at the shoulders if that's all you have!

Reach the butt back and down. Keep the heels down and drive your knees out. Keep the chest lifted and belly tight. Get the butt lower than the knees at the bottom without rolling forward onto the toes, letting the knees cave in, or collapsing the back.

If you need to do these unweighted to keep good form do that!

To stand you will drive through the heels, press the knees out, and lead with the chest to stand completely.

If you have pain at the bottom position or tend to collapse even without weight. You may think about squatting to a slightly higher target - still focusing on keeping the heels down, chest up and knees out. You may also try using the back of a chair or something for counter balance.

For the 1 min portion you may choose what you like. You can jog, row, bike, do low step ups, or even taps! Up to you!

Choose a pace that is uncomfortable but sustainable for a whole minute.

For the swings you will hold the weight in both hands at the waist. Reach the butt back and hinge forward at the hip. Keep the arms straight and heels down as you bend the knees slightly and pull the weight back between the legs.

Stand hard and fast to pop the weight off of the hips. Guide it to eye level keeping the belly tight and heels down. Allow gravity to bring it back down, but not pull you out of position.

MOVEMENT TIP
MAMA MODIFICATIONS

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

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

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

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