Posts tagged Thursday
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!

 
THURSDAY 08/08/2019
 

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

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Calves/Ankles, Warm Up Flow
Post: Shoulder Stretch, Hip Flexors/Psoas

PROGRAM B

PROGRAM B

WARM UP

Jump Rope Warm Up
Shoulder Warm Up
Overhead Warm Up

WORKOUT

4 Rounds

40 Double Unders
20 Toes to Bar
20 Shoulder to Overhead

Rest 1 Min Between Rounds

RX Men: 95#
RX Women: 65#

RX + Men: 115# + / 60 Double Under
RX + Women: 75# + / 60 Double Unders

Score: Slowest Round Only
Goal: Under 4 Min

Oh man - here we go!

The goal here is to go pretty close to unbroken with each round between 3-4 min.

Ok so for the double unders you will need to choose a number of them that will allow you to complete them in 90 seconds MAX! Obviously some of you will crush that - but if you need to lower the number to maybe 25 - do that! Remember, if you are resting too much and breaking too much you lose the point of the workout. So a good option is to switch to singles (80 Reps) or hop overs (our personal favorite sub) for the workout and to practice your dubs before or after!

For the toes to bar you may sub Knees UP - V- Ups, pike ups on your TRX bands - or even just regular sit ups.

Pregnant and postpartum - a few options are swings or slam balls!

For the shoulder to overhead reps you may do a shoulder press, push press or push jerk. The push jerk - if you have good technique - should allow you to do the most reps. That's the one I will write about here.

For the jerk the bar will start on your shoulders with your elbows slightly in front. Feet are under the hips. You will dip by keeping the heels down, keeping the chest up, and bending the knees slightly - just a short 3 inch or so dip down. From there you will stand up hard and fast to pop the bar off of the shoulders. As the bar travels up instead of thinking about pushing it up - push YOURSELF down. Lock out the elbows with the bar over the middle of the body. Drive your knees out and keep the heels down and belly tight. Stand up with the weight still over your head before you lower to your shoulders for the next rep.

Work to absorb the bar when you lower it and even use that absorb dip to feed the next rep!

PROGRAM A

PROGRAM A

WARM UP

Jump Rope Warm Up
Shoulder Warm Up
Overhead Warm Up

WORKOUT

4 Rounds

40 Double Unders
20 Toes to Bar / V-Ups
20 Shoulder to Overhead

Rest 1 Min Between Rounds

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

RX + Men: 50# DBs + / 60 Double Under
RX + Women: 35# DBs + / 60 Double Unders

Score: Slowest Round Only
Goal: Under 4 Min

Oh man - here we go!

The goal here is to go close to unbroken and keep rounds around 3-4 min.

Ok so for the double unders you will need to choose a number of them that will allow you to complete them in 90 seconds MAX! Obviously some of you will crush that - but if you need to lower the number to maybe 25 - do that! Remember, if you are resting too much and breaking too much you lose the point of the workout. So a good option is to switch to singles (80 Reps) or hop overs (our personal favorite sub) for the workout and to practice your dubs before or after!

For this version (Program A) both Toes to Bar and V-Ups are considered RX!

For the toes to bar you may sub Knees UP -, pike ups on your TRX bands - or even just regular sit ups.

Pregnant and postpartum - a few options are swings or slam balls!

For the shoulder to overhead reps you may do a shoulder press, push press or push jerk. The push jerk - if you have good technique - should allow you to do the most reps. That's the one I will write about here.

For the jerk the DBs will start on your shoulders with your elbows slightly in front. Feet are under the hips. You will dip by keeping the heels down, keeping the chest up, and bending the knees slightly - just a short 3 inch or so dip down. From there you will stand up hard and fast to pop the weight off of the shoulders. As the weight travels up instead of thinking about pushing it up - push YOURSELF down. Lock out the elbows with the biceps by the ears. Drive your knees out and keep the heels down and belly tight. Stand up with the weight still over your head before you lower to your shoulders for the next rep.

Work to absorb the DBs when you lower them and even use that absorb dip to feed the next rep!

PROGRAM C

PROGRAM C

WARM UP

Jump Rope Warm Up
Shoulder Warm Up
Overhead Warm Up

WORKOUT

4 Rounds

40 Double Unders
20 Toes to Bar
20 Sandbag Shoulder to Overhead

Rest 1 Min Between Rounds

No RX or RX+ for Sandbag - ideal bag weights are:

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

RX+ 60 Double Unders

Want to add in Handstand Push Ups? Swap Sandbag for those! 10-15 reps per round. Note in comments.

Score: Slowest Round Only
Goal: Under 4 min

Oh man - here we go!

The goal here is to go pretty close to unbroken with each round between 3-4 min.

Ok so for the double unders you will need to choose a number of them that will allow you to complete them in 90 seconds MAX! Obviously some of you will crush that - but if you need to lower the number to maybe 25 - do that! Remember, if you are resting too much and breaking too much you lose the point of the workout. So a good option is to switch to singles (80 Reps) or hop overs (our personal favorite sub) for the workout and to practice your dubs before or after!

For the toes to bar you may sub Knees UP - V- Ups, pike ups on your TRX bands - or even just regular sit ups.

Pregnant and postpartum - a few options are swings or slam balls!

For the shoulder to overhead you can push press, push jerk or go side to side. Start with sandbag on one shoulder or on biceps with elbows high. Dip your hip and keep your chest up.

Stand up hard and fast. Pop the sandbag off of the biceps/shoulder and finish with a press straight to lock out. Biceps by the ears. You may add a jerk by adding a slight rebend of the knee. Stand up all the way to finish the rep. Lower the bag back to starting position or opposite shoulder for side to side.

If you choose handstand push ups, make sure you keep your belly tight and that you control the descent on every rep. Hands should be roughly shoulder width or slightly wider. Your head should make contact slightly beyond your hands, think closer to the wall so your head and palms make a triangle not a line!

MOVEMENT TIP
MAMA MODIFICATIONS

Double/Single Unders/Plate Hops, or Chalk Line Hop Overs - To avoid the added pressure to the pelvic floor that jumping can create, sub: Skip Overs,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.

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

V-UP/SIT UPS - Similar to the movement mechanics of Toes to Bar or Sit Ups this movement can put a lot of pressure on the core and the pelvic floor. If you are pregnant or in the rehab or rebuilding stages of postpartum you may want to 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, Waiter Walk

DB SHOULDER TO OVERHEAD/ SHOULDER 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.

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 08/08/2019
 
SHIFT WARM UP
SHIFT WORKOUT

8 Rounds

20 Single Unders, Plate Hops, or Chalk Line Hop Overs
7 Sit Ups or KB Swing
10 Shoulder Press

Idea weight for Men: 30-55# Single DB/KB or pair of lighter dumbbells
Idea weight for Women: 15-30# Single DB/KB or pair of lighter dumbbells

Score: Total Time
Goal: Under 14 Min

For the first part you can do single under jump ropes, plate hops, or a chalk line lateral hop or skip over. If you absolutely can't jump you can also do a low step up.

For the sit ups we would love to see you come ALL of the way up at the top and touch the ground behind you at the bottom. You can even use a band or a towel for assistance. Show control if you do that.

If you are unable to do sit ups you may sub dead bugs or if you need to swap it completely KB Swings to eye level.

For the press you may use a single KB/DB or a pair of them. You will start at either the chest or the shoulders and press the weight all of the way overhead. Keep the belly tight and finish with the biceps by the ears!

MOVEMENT TIP
MAMA MODIFICATIONS

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

DB SHOULDER TO OVERHEAD/ SHOULDER 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.

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 08/01/2019
 
SHIFT WARM UP
SHIFT WORKOUT

KNOX SHIFT Version - HAPPY BIRTHDAY KNOX!

14 Min AMRAP

8 No Push Up Burpee
8 Goblet Squats

Idea Weight for Men: 35-50#
Idea Weight for Women: 15-25#

Score: Total Number of Completed Rounds and Reps
Goal: 9 + Rounds!

For this workout you should choose a weight and style of burpee that will allow you to get to 9 rounds or more! Don't be afraid to do the squats unweighted and the burpees elevated if necessary!

For the no push up burpee you will place the hands down, jump or step your feet out to the top of a push up - jump or step your feet back in - jump and clap!

For the goblet squats you will hold the dumbbell or kettlebell at the chest. You will reach your butt back and down. Feet should be shoulder width apart with the heels down. Drive the knees out as you go down and keep the chest up. If you can get your butt below your knees pain free, and with the heels still down/chest still up - do THAT!

If you need to squat to a target - that is ok too - just no plopping onto it.

We would rather see you go all of the way down with no weight than with weight for only a partial rep!

You can even use a chair or a pole to hold onto for balance in the bottom if you need to!

Stand all of the way up at the top!

MAMA MODIFICATIONS

BURPEE BOX JUMP/NO PUSH UP BURPEE -

Mamas, today we are honoring Baby Knox and Miranda! Let's try to remember that and find a modification that allows you to honor where you are in your own motherhood transition while still staying close to the intended stimulus of the workout. Some good options to modify these would be: No push up burpees, Step back/forward burpee, or stepping up rather than jumping up onto the box. 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 also sub KB Swings or Slam Balls!

 
THURSDAY 08/01/2019
 

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

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Morning Coffee, Airplane Stretch
Post: Stress Relief, Sciatica/Piriformis

PROGRAM B

PROGRAM B

WARM UP

Clean Warm Up
Box Jump Warm Up

WORKOUT

KNOX

For Time + Weight

14 Rounds
8 Burpee Box Jumps
1 Heavy Clean

RX Men: 24" Box
RX Women: 20" Box

Goal here is TIME and WEIGHT!

For the burpee box jumps. These are to be FACING the box - not lateral. You will get your chest and thighs to the ground. Jump or step in. Jump onto the box or whatever you are using for your "box".

You may sub step ups if necessary. You should lower the weight to something you can actually jump on if necessary before going to step ups though.

If you don't have something you can jump ON you may sub something to jump over!

For the Clean -
GO HEAVY!


Not your 1 rep obviously, but if you know what your 1 rep is - choose something over 70-75% of that for this workout.

These will be full cleans - but if that is new for you - you may do a power clean into a front squat.

You will pull the bar from the ground, keeping the back flat and chest up. Drive through the heels. Keep the bar close. Extend the hips and knees like you are trying JUMP. Shrug with straight arms and then - keep the bar close - but pull YOURSELF under the bar - catching in a front squat position.

Bar should land on the shoulders with a loose finger tip grip and elbows high. Heels down, knees out, chest up. Stand to finish the rep!

Take a few seconds between the burpee box jumps before you go for the clean! Go heavy!

Thank you for celebrating with us!

PROGRAM A

PROGRAM A

WARM UP

Box Jump Warm Up
Full Body Warm Up

WORKOUT

KNOX DB Version

For Time

14 Rounds
8 Burpee Box Jumps
8 DB Hang Squat Cleans

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

Goal here is TIME and WEIGHT!

For the burpee box jumps. These are to be FACING the box - not lateral. You will get your chest and thighs to the ground. Jump or step in. Jump onto the box or whatever you are using for your "box".

You may sub step ups if necessary. You should lower the weight to something you can actually jump on if necessary before going to step ups though.

If you don't have something you can jump ON you may sub something to jump over!

For the Cleans -
GO HEAVY!


Start at the waist. Dip - shrug and pull yourself under the dumbbells into a DB Front Squat. DBs should be on the shoulders. Chest up, knees out, heels down. Stand to finish each rep!

Thank you for celebrating with us!

MAMA MODIFICATIONS

BURPEE BOX JUMP/NO PUSH UP BURPEE -

Mamas, today we are honoring Baby Knox and Miranda! Let's try to remember that and find a modification that allows you to honor where you are in your own motherhood transition while still staying close to the intended stimulus of the workout. Some good options to modify these would be: No push up burpees, Step back/forward burpee, or stepping up rather than jumping up onto the box. 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 also sub KB Swings or Slam Balls!

HANG SQUAT CLEANS -

You could also try less weight or Goblet Squats as suggested by the SHIFT programming. For pregnant mamas with bellies that interrupt the most efficient path of the bar, be sure to sub DBs for the barbell so you are not training incorrect movement patterns.

 
THURSDAY SHIFT 07/25/2019
 
SHIFT WARM UP
SHIFT WORKOUT

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


1 Min Jog, Row, Bike, Single Unders, Taps
20 Alternating Plank Shoulder Taps
15 Alternating Step Ups

No weight needed today!

Use a step up height that challenges you but you feel comfortable stepping up AND down.

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

For this workout you may jog, do taps or jump rope. Or if you have access to something like a bike or rower - you may do that!

Make sure that you go at a pace that is uncomfortable for you, but that will allow you to move for the entire minute.

For the plank + shoulder taps you will start in the top of the push up position. Make sure the shoulders, hips and heels are in line. Belly tight! No sagging! Bring the right hand up to touch the left shoulder - then the left hand up to touch the right shoulder. That is one rep.

For the step ups choose a height that is challenging but both safe and something you are comfortable stepping up AND down on. Alternate feet with each step - so for each set of 15 you end up doing 8 on one side and 7 on the other. Make sure you put your whole foot on the step and drive out of the heel. Don't allow the knee to cave in!

You may also switch to alternating step back lunges if you are more comfortable with those.

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.

PLANK UP AND OVERS/PLANK SHOULDER TAPS - If you feel a lot of pressure in your belly or pelvic floor in the plank position or are working on healing or managing diastasis, feel free to modify with bent knees for a table top position or low bear pose. You could also sub Elevated Shoulder Taps, Elevated Plank Walk Outs, Overhead Plate March, Waiter Walks.

 
THURSDAY 07/25/2019
 

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

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Couch Stretch, Warm Up Flow
Post: Quads/IT, Stress Relief

PROGRAM A

PROGRAM A

WARM UP

Box Jump Warm Up
Running Warm Up

WORKOUT

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


400 Meter Run
20 Plank Up and Overs
15 Box Jump Overs

RX+ - Do more rounds
Ha ha

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 5 Rounds +
Ok ok - shoot for at least 4 rounds.


An up and over is where you get a stack of plates, or books, or a med ball etc. Roughly 6-10" high. You will start with hands on one side of the object in the top of a push up/plank position. You will make sure the belly is tight with the hips in line with the shoulders. No high butts or sagging!

Put the hand closest to the stack of plates etc on top of it. Then the other. Then off on the other side one hand at a time. You are working to keep in a tight plank position as you move your hands back and forth. EVERY TIME you go over = 1 rep. So up and over right = one rep. Then up and over left = another rep.

If you are unable to go up and over or just simply can't find anything to do it with 4 shoulder taps = 1 rep.

PROGRAM C

PROGRAM C

WARM UP

Box Jump Warm Up
Full Body Warm Up

WORKOUT

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


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

20 Plank Up and Overs
15 Box Jump Overs

RX+ - Do more rounds
Ha ha

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 5 Rounds +
Ok ok - shoot for at least 4 rounds.


An up and over is where you get a stack of plates, or books, or a med ball etc. Roughly 6-10" high. You will start with hands on one side of the object in the top of a push up/plank position. You will make sure the belly is tight with the hips in line with the shoulders. No high butts or sagging!

Put the hand closest to the stack of plates etc on top of it. Then the other. Then off on the other side one hand at a time. You are working to keep in a tight plank position as you move your hands back and forth. EVERY TIME you go over = 1 rep. So up and over right = one rep. Then up and over left = another rep.

If you are unable to go up and over or just simply can't find anything to do it with 4 shoulder taps = 1 rep.

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.

PLANK UP AND OVERS/PLANK SHOULDER TAPS - If you feel a lot of pressure in your belly or pelvic floor in the plank position or are working on healing or managing diastasis, feel free to modify with bent knees for a table top position or low bear pose. You could also sub Elevated Shoulder Taps, Elevated Plank Walk Outs, Overhead Plate March, Waiter Walks.

 
THURSDAY SHIFT 07/18/2019
 
SHIFT WARM UP

Simple SHIFT Warm Up

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

Increase speed each round!

SHIFT WORKOUT

Metcon (AMRAP - Rounds and Reps)

12 Min AMRAP
6 Single Arm Strict Press Right
6 Single Arm Strict Press Left
12 KB Swings

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

This one is an upper body blaster! Enjoy!

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 6 Rounds +For this one your shoulders are gonna be looking TANK TOP ready. Ha ha.

NOTES:
You will want to choose a weight that it will be challenging but manageable to do those sets of 6 strict press. You will then use that same weight for the swings - with the option of going heavier on those if you really want to. Up to you. Those should be in no more than 2 sets each time.

For the single arm strict press you will hold a single dumbbell or kb at the shoulder. Using no assistance from your lower body you will press the weight straight UP! Finish with the weight over the middle of your body and the bicep by the ear.

Keep the belly tight on these and avoid overextending or leaning back. You can even sit down if you want!

You will do 6 on one side then 6 on the other.

For the swings you will hold the weight with both hands at the waist. Hinge forward at the hips and allow a slight bend of the knee. Pull the weight through the legs and keep the chest up (no round back) and belly tight! Stand up hard and fast to help make the bell weightless as you guide it to eye level with your upper body.

Arms stay pretty straight. Belly tight. Heels down.

Allow gravity to bring the weight back down, but don't let it pull YOU forward. Keep the belly tight and the heels down!

MOVEMENT TIP
MAMA MODIFICATIONS

SINGLE ARM STRICT 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, Seated Strict Press, or even Front Raises.
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 07/18/2019
 

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

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Warm Up Flow, Neck and Shoulder Reliever
Post: Stress Relief, Chest Opener

PROGRAM B

PROGRAM B

WARM UP

Full Body Simple Warm UP!

Overhead Warm Up

WORKOUT

6 Rounds
6 Strict Press
9 Push Jerks
12 Bent Over Rows

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

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

Score: Total Time
Goal: Under 12 Min

NOTES:

This is a shoulder smoker so make sure you focus on good positions and keeping your belly tight!

We gave a little variance on the women's strict press so go with what allows you to keep your ribs down and core engaged on every rep.

Strict press starts with the bar on your shoulders, full grip with elbows in front. Feet are hip to shoulder width apart. Squeez your butt, your quads and your belly. Keep your chest up, ribcage down. Press the bar straight up so you have to pull your face out of the way to clear a path. Finish with arms locked out overhead, biceps by the ears.

To lower, move your face out of the way and keep your elbows in front of the bar.

Same set up position as the strict press for the push jerk.

Dip keeping the heels down, allowing the knees to come forward and out, and hips staying back. Keep the chest up and do not let the weight pull you forward. From here you will stand up hard and fast. Drive the power from the legs into the bar. Move your face out of the way and think of pressing the bar up as you press YOURSELF DOWN under it. Feet may move slightly wider - but no wider than your squat stance (shoulder width).

You will land with your weight in your heels, knees bent and out, butt back, and bar locked out over the middle of your body. Press into the bar and keep the belly tight. Stand completely.

When lowering the bar back to the shoulders absorb with the knees and either go into the next rep or re-set for the next rep.

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

PROGRAM A

PROGRAM A

WARM UP

Full Body Simple Warm UP!

Dumbbell Shoulder Warm Up

WORKOUT

6 Rounds
6 Alternating DB Strict Press
9 DB Push Jerks
12 Double Dumbbell Bent Over Rows

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

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

Score: Total Time
Goal: Under 12 Min

NOTES:

The alternating DB strict press is with dumbbells at the shoulders right + left 3 times. Jerks are both together. Bent over rows are both together.

This is a shoulder smoker, so make sure you move well and keep a neutral spine and tight belly the whole time.

Note that for the strict presses your arms alternate the movement, and your arms move together on the jerks and rows.

Set up for the strict press with the DBs on the shoulders with elbows high. Feet under your hips, heels down. Keep the rib cage down and belly tight. Press one dumbbell straight up until your elbow is locked out with bicep by the ears. Bring the dumbbell all the way down to the shoulder then press with the other arm. Each time you press is one rep so 6 reps is 3 on each arm.

For the push jerks, set up like you would for the strict press.

Dip keeping the heels down, allowing the knees to come forward and out, and hips staying back. Keep the chest up and do not let the weight pull you forward. From here you will stand up hard and fast. Drive the power from the legs into the DBs. Think of pressing the weight up as you press YOURSELF DOWN under it. Feet may move slightly wider - but no wider than your squat stance (shoulder width).

You will land with your weight in your heels, knees bent and out, butt back, and DBs locked out over the middle of your body - biceps by the ears. Press into the DBs and keep the belly tight. Stand completely.

When lowering the DBs back to the shoulders absorb with the knees and either go into the next rep or re-set for the next rep.

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

PROGRAM C

PROGRAM C

WARM UP

Full Body Simple Warm UP!

Dumbbell Shoulder Warm Up

WORKOUT

6 Rounds
6 Seated Sandbag Strict Press
9 Side to Side Sandbag Push Press
12 Sandbag Bent Over Slam

No RX or RX+ for the bag weight.

Roughly Men should use 50-70#
Women - 30-45#

Score: Total Time
Goal: Under 15 Min

NOTES:
This is a shoulder smoker, so make sure you stay in control, move well, and always keep your belly tight!

Use the bag you've got so for heavier bags, adjust the reps on the strict press as needed.

For the seated press, sit up tall on the floor with legs out in front of you and a neutral spine. Chest up, ribcage down.

You may bend your knees slightly if unable to keep the natural curvature of your spine.

Start with the bag on your shoulders/biceps, elbows high. Keep your belly tigh as you press the bag straight up overhead. Lock out your arms at the top with biceps by the ears.

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
reps is 5 one side and 4 on the other, you'll finish your reps on the opposite shoulder from where you started.

For the bent over slams, set up with your feet shoulder with apart. Push your hips back, chest up slightly, belly tight and back is flat. Take a neutral grip or no-handle grip on the bag, roughly shoulder width apart. You will maintain a hinged position as you pull the bag to your chest. Pull your elbows up and back, don't let them track out wide.

Keep your belly tight as you aggressively extend your arms toward the floor and slam the bag back to the ground. The power comes from the speed at which you can push the bag away from you. So keep your base tight and think FAST with the arms.

MOVEMENT TIP
MAMA MODIFICATIONS

SINGLE ARM STRICT 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, Seated Strict Press, or even Front Raises.

 
THURSDAY SHIFT 07/11/2019
 
SHIFT WARM UP

Simple SHIFT Warm Up

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

Increase speed each round!

SHIFT WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
20 Single Unders / Taps
10 KB Swings

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

Score: Total number of completed rounds + any additional reps
Goal: 8 Rounds +

NOTES:

For this workout you will choose between single unders with your jump rope, taps, or you can even do like chalk line lateral hops!

If you are unable to jump you will choose a low step up!

For the swings you will have the weight in both hands at the waist. Feet are roughly shoulder width apart and heels are down. Hinge forward at the hips slightly but keep the chest lifted. Allow a slight knee bend, and with straight arms, pull the weight back between the legs. Stand up hard and fast driving through the heels. Guide the bell with a big chest and tight belly/straight arms to roughly eye level. Allow gravity to bring weight back down, but don't let it take you for a ride! Keep the heels down and chest up!

MOVEMENT TIP
MAMA MODIFICATIONS

Double/Single Unders -

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

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 07/11/2019
 

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

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Warm Up Flow, Calves/Ankles
Post: amstrings, Stress Relief

PROGRAM B

PROGRAM B

WARM UP

Full Body Simple Warm UP!

5-10 reps of quality movement through each
10 Toe Touches
10 Boot Strappers
10 Inch Worm + Down Dog
10 Spider Man + Reach

WORKOUT

5 Rounds
1 Min Max Double Unders
1 Min Max Hang Power Snatch
1 Min Rest

RX Men: 75#
RX Women: 55#

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

Score: Total Reps of BOTH combined
Goal: 200 Reps (Think 30 Dubs and 10 Hang Power Snatches min)

NOTES:

Even though this is only 10 minutes of work, it is a LOT of reps!

This is great workout to practice your double unders. If you struggle to consistently string them together, consider trying single-single-double or pick a small number of reps to hit consistently with short breaks in between. With the rest built in every 2 minutes, really try to keep moving during the minutes of work.

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

For this workout you will want to choose a type/number of double unders that will allow you to spend more of the minute jumping than resting. If doubles aren't happening you may choose to go with the dumbbell hop overs or a minute of single unders or a minute of attempts.

The goal is 10 snatches per minute, which should be pretty doable. Choose a load that you can complete the reps in at most 3 sets.

For the hang power snatch you will 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.

PROGRAM A

PROGRAM A

WARM UP

Full Body Simple Warm UP!

5-10 reps of quality movement through each
10 Toe Touches
10 Boot Strappers
10 Inch Worm + Down Dog
10 Spider Man + Reach

WORKOUT

5 Rounds
1 Min Max Double Unders
1 Min Max KB/DB Swings
1 Min Rest

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

RX+: Use a heavier KB - IF - you can maintain at least 20 swings per round

Score: Total Reps of BOTH combined
Goal: 250 Reps (Think 30 Dubs and 20 Swings min)

NOTES:

Even though this is only 10 minutes of work, it is a LOT of reps! This is great workout to practice your double unders. If you struggle to consistently string them together, consider trying single-single-double or pick a small number of reps to hit consistently with short breaks in between. With the rest built in every 2 minutes, really try to keep moving during the minutes of work.

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

For this workout you will want to choose a type/number of double unders that will allow you to spend more of the minute jumping than resting. If doubles aren't happening you may choose to go with the dumbbell hop overs or a minute of single unders or a minute of attempts.

The goal is 20 swings each minute, which is basically unbroken or maybe 2 sets with a super short break. Choose a weight that allows you to do so, and hold on!

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

If going overhead is not feeling comfortable for any reason, just swing to eye level.

PROGRAM C

PROGRAM C

WARM UP

Full Body Simple Warm UP!

5-10 reps of quality movement through each
10 Toe Touches
10 Boot Strappers
10 Inch Worm + Down Dog
10 Spider Man + Reach

WORKOUT

5 Rounds
1 Min Max Cal Bike/Row
1 Min Max KB/DB Swings
1 Min Rest

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

RX+: Use a heavier KB - IF - you can maintain at least 20 swings per round

**Can also do the snatches from Program B if you want!

Score: Total Reps of BOTH combined
Goal: 150-175 Reps (Think 15/10 cals and 20 Swings min)

NOTES:

The workout contains 10 minutes of work with a fair amount of built in rest. So make those 2 minutes of work each round count!

Now, that being said, you definitely don't want to blow up on the bike or row to the point you are unable to do your swings. Pick a calorie or distance target that is sustainable.

For the bike, allow your arms and legs to work together so as you drive the pedal forward and down you actively push one handle forward and pull the other back.

If you choose to row, think powerful pull and slow return.

The goal is 20 swings each minute, which is basically unbroken or maybe 2 sets with a super short break. Choose a weight that allows you to do so, and hold on!

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

If going overhead is not feeling comfortable for any reason, just swing to eye level.

MOVEMENT TIP
MAMA MODIFICATIONS

Double/Single Unders -

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

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 07/04/2019
 
SHIFT WARM UP

Simple SHIFT Warm Up

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

Increase speed each round!

SHIFT WORKOUT

8 Rounds
30 Sec Jog, Row, Bike, Single Unders, or Taps
10 KB/DB Swings
30 Sec Jog, Row, Bike Single Unders, or Taps
5 Burpees

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

Score: Total Time
Goal: Under 18 Min

NOTES:

For this workout you can choose whatever you like for the 30 Second portions. Make sure you move for an entire 30 seconds each time at an uncomfortable but sustainable pace.

For the swings your feet are shoulder width apart with the heels down. The KB or DB will be held at the waist with both hands and straight arms. Hinge at the hip and bend the knees slightly. Keep the belly tight and chest lifted as you pull the weight between your legs. Stand up hard and fast driving through your heels and squeezing your cheeks! Finish by guiding the bell to eye level.

Don't allow the weight to pull you too far forward on the way back down. Keep the heels down and chest lifted. Go straight into the next rep!

For the burpees you may do regular, step in step out, knee push up, no push up, or elevated burpees. Choose something that allows you to complete all reps in about 45 seconds or less!

MOVEMENT TIP
 
THURSDAY 07/04/2019
 

Happy Independence Day to all of our USA Members! We wanted to give you something spicy enough to earn some good BBQ food - but also that won't need much equipment or warm up!

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

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Morning Coffee, Warm Up Flow
Post: Hamstrings, Stress Relief

PROGRAM A

PROGRAM A

WARM UP

Running Warm Up

In 50' Sections:
Karaoke
Up & Overs
Knee-to-stomach
Samson lunge
Buttkickers
High knees
Toes in walk
Toes out walk
High skips

Full Body Simple Warm UP!

5-10 reps of quality movement through each
10 Toe Touches
10 Boot Strappers
10 Inch Worm + Down Dog
10 Spider Man + Reach

WORKOUT

Every 4 Min for 8 Total Rounds

(32 Min Total)
Run 100 Meters
15 KB/DB Swings
Run 100 Meters
10 Burpees

RX Men: 40-55# KB/DB
RX Women: 30-35# KB/DB

RX+ Men/Women: Every 3:00
(ouch)

Score: Don't worry too much about it - but basically if you make all 8 rounds in the time window your score will be 8. If you skip any rounds or don't make all of the reps on any round you will subtract 1.
Goal: All 8 Rounds - but question your choices by about round 3-4.

NOTES:

Even though this is a longer workout, think of it as 8 really short, high intensity intervals. First few rounds should take 3 minutes or less. If that's not happening in the first round, consider making some of the suggested modifications.

For the run, it should be roughly :30 seconds so shorten the distance if needed or just run for 15 seconds then turn around and come back!

If unable to run due to space or weather purposes - 30 seconds of doubles/singles/low step ups/Mtn Climbers/taps to a low target.

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

If not comfortable going all the way overhead, you may modify to only swing the bell up to eye level then back down.

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

PROGRAM C

PROGRAM C

WARM UP

Running Warm Up

In 50' Sections:
Karaoke
Up & Overs
Knee-to-stomach
Samson lunge
Buttkickers
High knees
Toes in walk
Toes out walk
High skips

Full Body Simple Warm UP!

5-10 reps of quality movement through each
10 Toe Touches
10 Boot Strappers
10 Inch Worm + Down Dog
10 Spider Man + Reach

WORKOUT

Every 4 Min for 8 Total Rounds

(32 Min Total)
Row 125 Meters
OR
Bike 8 Cal Men / 5 Cal Women

15 KB/DB Swings

Row 125 Meters
OR
Bike 8 Cal Men / 5 Cal Women

10 Burpees

RX Men: 40-55# KB/DB
RX Women: 30-35# KB/DB

RX+ Men/Women: Every 3:00
(ouch)

Score: Don't worry too much about it - but basically if you make all 8 rounds in the time window your score will be 8. If you skip any rounds or don't make all of the reps on any round you will subtract 1.
Goal: All 8 Rounds - but question your choices by about round 3-4.

NOTES:

Even though this is a longer workout, think of it as 8 really short, high intensity intervals. First few rounds should take 3 minutes or less. If that's not happening in the first round, consider making some of the suggested modifications.

For the row/bike, it should be roughly :30 seconds so shorten the distance/reduce the cals if needed.

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

If not comfortable going all the way overhead you may just swing to eye level.

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

MOVEMENT TIP
 
THURSDAY SHIFT 06/27/2019
 
SHIFT WARM UP

Simple SHIFT Warm Up

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

Increase speed each round!

SHIFT WORKOUT

4 Rounds
12 Burpees
12 Unweighted Lungesters

Rest 1 Min Between Rounds

NO weight needed today!!

1 Unweighted Lungester = Lunge Right + Lunge Left + Squat

Score: Total Time Including Rest
Goal: Under 20 Min!

NOTES:

Ok guys! This is more burpees in a row than we normally throw on SHIFT but we believe in you! You wil do 12 burpees then 12 of the unweighted Lungesters. Rest 1 min and repeat 3 more times.

For the burpees you can do regular burpees, knee push up burpees, step in step out burpees, no push up burpees, or elevated burpees! Keep the belly tight and don't allow the elbows to flare out! Keep them tucked in!

For the unweighted lungesters you will do 1 Right Lunge + 1 Left Lunge + 1 Squat.

For the lunges you may do forward stepping or reverse stepping lunges. Make sure that you take a long enough step forward or backward that the front heel stays down when the back knee lightly touches. Drive through the front heel and lead with the chest to stand all of the way up between reps.

If lunges cause you issues or pain - you may sub step ups!

MOVEMENT TIP
 
THURSDAY 06/27/2019
 

#blamemiranda HA HA!!

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: OLY
POST:
EITHER: GYMNASTICS

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Pigeon Stretch, Quads/IT
Post: Sciatica/Piriformis, Posterior Chain Release

PROGRAM B

PROGRAM B

WARM UP

Full Body Simple Warm UP!

5-10 reps of quality movement through each
10 Toe Touches
10 Boot Strappers
10 Inch Worm + Down Dog
10 Spider Man + Reach

SQUAT WARM UP

HEEL SIT- 60 SECONDS
LUNGE HOLD- 30 SECONDS EACH LEG
SAMSON LUNGE- 30 SECOND HOLD (EACH SIDE)
PIGEON GLUTE STRETCH- 30 SECOND HOLD EACH SIDE
ASSISTED SQUAT HOLD- 60 SECONDS

Dumbbell Shoulder Warm Up

10 Arm Circles Right
10 Arm Circles Left
10 Double Arm Circles
10 Scarecrow Press
10 Band Pull Aparts
60 Second Banded Lat Stretch Right
60 Second Banded Lat Stretch Left
10 Single DB Goblet Press
5 Alternating Press + Press (Press Right, Press Left, Both)
5 Push Press
5 Push Jerk

WORKOUT

For Time

3 Min AMRAP
(As Many Reps as Possible in 3 Min)
20 Burpees
+ Max Reps Lungesters

Rest 1 Min

Keep repeating this until you have reached:

50 LUNGESTERS

RX Men: 75#
RX Women: 55#

RX+ Men/Women: 25 Burpees Each Time and 60 Lungesters

It is also an option but not required (or probably necessary) for RX+ to go heavier.

Score: Total Time on the Clock Until you Finish you 50th Lungester
Goal: Under 20 Min (that's less than 5 Rounds)

Ok to explain the flow here -

You start the clock and do 20 burpees. Then until the clock hits 3 min you do as many lungesters as you can. When the clock hits 3 min you Rest 1 min. After the min rest you again do 20 burpees and as many lungesters as you can in this new 3 min window. And once again - you rest 1 min after.

The goal is to get to 50 lungesters total as fast as possible in this fashion. So try to pick a number of burpees and weight that will allow you to get roughly 10-12+ lungesters per round. If you go over 5 rounds - it's not a fail - but the goal would be to try to finish within 5 of the 3 min AMRAPs.

Whatever the time is on the clock when you finish you 50th lungester is your time!

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

You will get the bar on the shoulders with the elbows in front. You may perform the lunges portion as reverse stepping or forward stepping. Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the forward knee to cave in. Keep the belly tight and chest up. You will perform a lunge on each side.
THEN
Put the feet at shoulder width apart. Heels down. Barbell still at the shoulders with the elbows high. Reach the butt back and down. Keep the heels down and drive the knees out. Keep the chest up and belly tight. Get the butt lower than the knees at the bottom. Drive up hard and fast out of the squat. Pop the barbell off of the shoulders. Move your face out of the way. Keep the belly tight and press the barbell straight up to lock out - finishing with the biceps by the ears! Rib cage down and belly tight.

PROGRAM A

PROGRAM A

WARM UP

Full Body Simple Warm UP!

5-10 reps of quality movement through each
10 Toe Touches
10 Boot Strappers
10 Inch Worm + Down Dog
10 Spider Man + Reach

SQUAT WARM UP

HEEL SIT- 60 SECONDS
LUNGE HOLD- 30 SECONDS EACH LEG
SAMSON LUNGE- 30 SECOND HOLD (EACH SIDE)
PIGEON GLUTE STRETCH- 30 SECOND HOLD EACH SIDE
ASSISTED SQUAT HOLD- 60 SECONDS

Dumbbell Shoulder Warm Up

10 Arm Circles Right
10 Arm Circles Left
10 Double Arm Circles
10 Scarecrow Press
10 Band Pull Aparts
60 Second Banded Lat Stretch Right
60 Second Banded Lat Stretch Left
10 Single DB Goblet Press
5 Alternating Press + Press (Press Right, Press Left, Both)
5 Push Press
5 Push Jerk

WORKOUT

FOR TIME

3 Min AMRAP
(As Many Reps as Possible in 3 Min)
20 Burpees
+ Max Reps DB Lungesters

Rest 1 Min

Keep repeating this until you have reached:

50 LUNGESTERS

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

RX+ Men/Women: 25 Burpees Each time and 60 Lungesters

It is also an option but not required (or probably necessary) for RX+ to go heavier.

Score: Total Time on the Clock Until you Finish you 50th Lungester
Goal: Under 20 Min (that's less than 5 Rounds)

NOTES:

Ok to explain the flow here -

You start the clock and do 20 burpees. Then until the clock hits 3 min you do as many lungesters as you can. When the clock hits 3 min you Rest 1 min. After the min rest you again do 20 burpees and as many lungesters as you can in this new 3 min window. And once again - you rest 1 min after.

The goal is to get to 50 lungesters total as fast as possible in this fashion. So try to pick a number of burpees and weight that will allow you to get roughly 10-12+ lungesters per round. If you go over 5 rounds - it's not a fail - but the goal would be to try to finish within 5 of the 3 min AMRAPs.

Whatever the time is on the clock when you finish you 50th lungester is your time!

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

For the lungesters, you will get the dumbbells on the shoulders with the elbows in front. You may perform the lunges portion as reverse stepping or forward stepping. Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the forward knee to cave in. Keep the belly tight and chest up as you perform a lunge on each side.
THEN
Put the feet at shoulder width apart. Heels down. Dumbbells still at the shoulders with the elbows high. Reach the butt back and down. Keep the heels down and drive the knees out. Keep the chest up and belly tight. Get the butt lower than the knees at the bottom. Drive up hard and fast out of the squat. Pop the dumbbells off of the shoulders. Keep the belly tight and press the dumbbells straight up to lock out - finishing with the biceps by the ears!

You can always modify to a single dumbbell held with both hands at the collarbone like a bowtie.

PROGRAM C

PROGRAM C

WARM UP

Full Body Simple Warm UP!

5-10 reps of quality movement through each
10 Toe Touches
10 Boot Strappers
10 Inch Worm + Down Dog
10 Spider Man + Reach

SQUAT WARM UP

HEEL SIT- 60 SECONDS
LUNGE HOLD- 30 SECONDS EACH LEG
SAMSON LUNGE- 30 SECOND HOLD (EACH SIDE)
PIGEON GLUTE STRETCH- 30 SECOND HOLD EACH SIDE
ASSISTED SQUAT HOLD- 60 SECONDS

Dumbbell Shoulder Warm Up

10 Arm Circles Right
10 Arm Circles Left
10 Double Arm Circles
10 Scarecrow Press
10 Band Pull Aparts
60 Second Banded Lat Stretch Right
60 Second Banded Lat Stretch Left
10 Single DB Goblet Press
5 Alternating Press + Press (Press Right, Press Left, Both)
5 Push Press
5 Push Jerk

WORKOUT

For Time

3 Min AMRAP
(As Many Reps as Possible in 3 Min)
20 Burpees
+ Max Reps Sandbag Lungesters

Rest 1 Min

Keep repeating this until you have reached:

50 LUNGESTERS

No RX weight on Sandbags, but just adjust the number from 60 if your bag won't allow you to get at least 8 lungesters per round

RX+ Men/Women: 25 Burpees Each Time and 60 Lungesters

Score: Total Time on the Clock Until you Finish you 50th Lungester
Goal: Under 20 Min (that's less than 5 Rounds)

NOTES:

Ok to explain the flow here -

You start the clock and do 20 burpees. Then until the clock hits 3 min you do as many lungesters as you can. When the clock hits 3 min you Rest 1 min. After the min rest you again do 20 burpees and as many lungesters as you can in this new 3 min window. And once again - you rest 1 min after.

The goal is to get to 50 lungesters total as fast as possible in this fashion. So try to pick a number of burpees and weight that will allow you to get roughly 10-12+ lungesters per round. If you go over 5 rounds - it's not a fail - but the goal would be to try to finish within 5 of the 3 min AMRAPs.

Whatever the time is on the clock when you finish you 50th lungester is your time!

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

You will get the sandbag on the biceps with the elbows high. You may perform the lunges portion as reverse stepping or forward stepping. Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the forward knee to cave in. Keep the belly tight and chest up. You will perform a lunge on each side.
AND THEN
Put the feet at shoulder width apart. Heels down. Sandbag still on the biceps with the elbows high. Reach the butt back and down. Keep the heels down and drive the knees out. Keep the chest up and belly tight. Get the butt lower than the knees at the bottom. Drive up hard and fast out of the squat. Pop the sandbag up, move your face out of the way. Keep the belly tight and press the bag straight up to lock out - finishing with the biceps by the ears! Rib cage down and belly tight.

MOVEMENT TIP

All right, guys, it's lungester day. I think that the sandbag lungester is by far my favorite. I would highly suggest, even if you've never done the shoulder to shoulder thrusters, or anything like that, you try it with the lungester because especially on the lunges it allows you to keep your chest up a little bit more, you're going to be able to breathe better after those burpees.

You're going to want to get the bag on your shoulder, make sure that your hands are still underneath it, okay, and that half the bag is in front of you and half is behind, that it's pretty even. Then you're going to lunge, and lunge. Still use your legs. Pop it up off your shoulder. Absorb the landing before you go into your next rep.

Practice it a couple times in the warmup, but it's a much easier, I think, way to do the lungester, if you do it with a sandbag.

 
THURSDAY SHIFT 06/20/2019
 
SHIFT WARM UP

Simple SHIFT Warm Up

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

Increase speed each round!

Running Warm Up

In 50' Sections:
Karaoke
Up & Overs
Knee-to-stomach
Samson lunge
Buttkickers
High knees
Toes in walk
Toes out walk
High skips

SHIFT WORKOUT

6 Rounds
12 KB/DB Swings
1 Min Row, Jog, Bike, Low Step Ups, or Taps

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

Score: Total Time
Goal: Under 14 Min

NOTES:

Just some moving and some swings!!

For the swings you can either use a single KB or a single DB.  You will hold the weight with both hands between the legs with straight arms.  Heels are roughly shoulder width apart.

Stand nice and tall and tighten the belly.  Hinge at the hips and bend the knees slightly.  Pull the weight back between your legs (arms still straight).  Stand up hard and fast.  Guide the weight up to eye level with your shoulders/arms.  Control the lower and don't let that weight take you for a ride!  Keep those heels down!  Allow the down to feed into the next rep!

For the 1 min portion you may choose between a walk/jog, row, bike, taps, or low step ups.  You know the deal!  Keep moving for the entire minute each time!

 
THURSDAY 06/20/2019
 

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

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Warm Up, Airplane Stretch
Post: Stress Relief, Pigeon Stretch

PROGRAM B

PROGRAM B

WARM UP

Running Warm Up

In 50' Sections:
Karaoke
Up & Overs
Knee-to-stomach
Samson lunge
Buttkickers
High knees
Toes in walk
Toes out walk
High skips

Full Body Simple Warm UP!

5-10 reps of quality movement through each
10 Toe Touches
10 Boot Strappers
10 Inch Worm + Down Dog
10 Spider Man + Reach

WORKOUT

FOR TIME

Run 800 Meters
THEN
4 Rounds
15 Hang Power Snatch
200 Meter Run

So you run 800 Meters then immediately do the 4 rounds all on one clock.

RX Men: 75#
RX Women: 55#

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

Score: Total Time
Goal: Under 15 Min

NOTES:

You definitely want to push the pace on the runs for this one. Keep the first run under 4 minutes so shorten the distance if needed to allow for roughly 3 minute rounds.

For the hang power snatch you will 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 800m run, you're working with roughly 4 minutes give or take depending on your running ability.  1 minute for the 200m.

If  unable to run due to space or weather purposes - 3 min (90s in the 4 round section) doubles/singles/low step ups/Mtn Climbers/taps to a low target.

PROGRAM A

PROGRAM A

WARM UP

Running Warm Up

In 50' Sections:
Karaoke
Up & Overs
Knee-to-stomach
Samson lunge
Buttkickers
High knees
Toes in walk
Toes out walk
High skips

Full Body Simple Warm UP!

5-10 reps of quality movement through each
10 Toe Touches
10 Boot Strappers
10 Inch Worm + Down Dog
10 Spider Man + Reach

WORKOUT

FOR TIME

Run 800 Meters
THEN
4 Rounds
24 Alternating Hang DB Snatch
200 Meter Run

So you run 800 Meters then immediately do the 4 rounds all on one clock.

RX Men: 40# DB
RX Women: 25# DB

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

Score: Total Time
Goal: Under 15 Min

NOTES:

You definitely want to push the pace on the runs for this one. Keep the first run under 4 minutes so shorten the distance if needed to allow for roughly 3 minute rounds.

Practice smooth transitions between hands on the snatches.

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

Switch hands wherever is most comfortable. This could be on the way down, at the waist or on the floor.  You will alternate hands with each rep for these so you end up doing 12 per arm per round.

For the 800m run, you're working roughly 4 minutes give or take depending on your running ability.  About 1 minute for the 200m. If  unable to run due to space or weather purposes try 3 minutes of doubles/singles/low step ups/Mtn Climbers/taps to a low target.

PROGRAM C

PROGRAM C

WARM UP

Running Warm Up

In 50' Sections:
Karaoke
Up & Overs
Knee-to-stomach
Samson lunge
Buttkickers
High knees
Toes in walk
Toes out walk
High skips

Full Body Simple Warm UP!

5-10 reps of quality movement through each
10 Toe Touches
10 Boot Strappers
10 Inch Worm + Down Dog
10 Spider Man + Reach

WORKOUT

FOR TIME

Row 800 Meters - or - Bike 60 Cal Men / 44 Cal Women
THEN
4 Rounds
15 Hang Power Snatch
250 Meter Row - or - 15 Cal Bike Men / 11 Cal Bike Women

So you do the first row/bike then immediately do the 4 rounds all on one clock.

RX Men: 75#
RX Women: 55#

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

Can also be done with DB loads and reps from Prog A.

Score: Total Time
Goal: Under 15 Min

NOTES:

You definitely want to push the pace on the bike/row for this one. Keep the first part under 4 minutes so shorten the distance/calories if needed to allow for roughly 3 minute rounds.

For the hang power snatch you will 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 shorter bike/row rounds, you're working with roughly 1 minute. You may consider going 200m/12/9cal if you need to.

 
THURSDAY 06/13/2019
 

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: OLY - POWER

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Pigeon Stretch, Warm Up Flow
Post: Sciatica/Piriformis, Hamstrings

PROGRAM A

PROGRAM A

WARM UP

Dumbbell Shoulder Warm Up

10 Arm Circles Right
10 Arm Circles Left
10 Double Arm Circles
10 Scarecrow Press
10 Band Pull Aparts
60 Second Banded Lat Stretch Right
60 Second Banded Lat Stretch Left
10 Single DB Goblet Press
5 Alternating Press + Press (Press Right, Press Left, Both)
5 Push Press
5 Push Jerk

Full Body Simple Warm UP!

5-10 reps of quality movement through each
10 Toe Touches
10 Boot Strappers
10 Inch Worm + Down Dog
10 Spider Man + Reach

WORKOUT

4 Rounds
10 DB Push Press
20 Single DB OH Lunge Right (Alternating Feet)
30 Double Unders
10 DB Push Press
20 Single DB OH Lunge Left (Alternating Feet)
30 Double Unders

Rest 1 Min Between Rounds

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

RX+ Men: 50# DBs / 40 Double Unders
RX + Women: 35# DBs / 40 Double Unders

Score: Slowest Round ONLY
Goal: Under 4:30 (Under 4 for sure if you have your dubs good)

NOTES:

Holy shoulders Batman!  Remember to keep your belly tight and chest up for all these movements. Make sure you pace for consistency and don't go all out in the first round.

For the push press you will have a dumbbell in each hand at the shoulders.  Feet are between hip and shoulder width apart.  Dumbbells are at the shoulders.  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 overhead lunges you will only need one dumbbell.  You will do the reps with one arm locked out - bicep by the ear and then the other.  Keep the belly tight and press up!!

If you are unable to do overhead lunges you may sub lunges with BOTH dumbbells at the shoulders.

Either way, make sure the lunge steps are long enough that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the knee to cave in.

Stand all of the way up between reps and alternate FEET with each lunge.

These may be forward stepping, reverse stepping, or walking lunges!

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

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 1 min each time.  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.

PROGRAM B

PROGRAM B

WARM UP

Full Body Simple Warm UP!

5-10 reps of quality movement through each
10 Toe Touches
10 Boot Strappers
10 Inch Worm + Down Dog
10 Spider Man + Reach

Overhead Warm Up

1 minute bandy lat stretch (right)
1 minute bandy lat stretch (left)
With empty barbell or PVC pipe:
2 minute Front Rack mobility from the back rack position
Rotate both elbows forward to front rack position (pause and hold)
Rotate left elbow forward to front rack (pause and hold)
Rotate right elbow forward to front rack (pause and hold)
3 SETS: build lightly each set
5 Strict press
5 Dip to shrug
5 Push press
5 Push jerk

WORKOUT

4 Rounds
Each Round is:
10 Push Press
12 Overhead Lunges (Alternating Feet)
30 Double Unders
10  Push Press
12 Overhead Lunges (Alternating Feet)
30 Double Unders

Rest 1 Min Between Rounds

RX Men: 75#
RX Women: 55#

RX+ Men: 95# + / 40 Double Unders
RX + Women: 65# + / 40 Double Unders

Score: Slowest Round ONLY
Goal: Under 4:30 (Under 4 for sure if you have your dubs good)

NOTES:

Holy shoulders Batman!  Remember to keep your belly tight and chest up for all these movements. Make sure you pace for consistency and don't go all out in the first round.

Remember each round is like 2 mini rounds before you rest.

For the push press you will have your bar on the shoulders with the elbows high.  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 barbell 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 overhead lunges you will hold the bar in the overhead lockout position with the biceps by the ears. 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 12 you end up doing 6 on each side.

Scale to a front rack lunge or maybe an OH Plate lunge.

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.

 
THURSDAY SHIFT 06/13/2019
 
SHIFT WARM UP

Simple SHIFT Warm Up

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

Increase speed each round!

SHIFT WORKOUT

10 Min AMRAP
(As Many Rounds and Reps as Possible in 10 Min)
12 Lunges (Alternating)
20 Singles / Skip Overs

No weight needed for this one!

Score: Total number of completed rounds + any additional reps
Goal: 7 rounds +

NOTES:

Oh man - this is one of those that looks super simple, and then just adds up!

It's so simple!  You will do 12 alternating lunges.  You may do these as forward stepping, reverse stepping, or even walking lunges.  Each lunge counts as 1 rep so you end up doing 6 per leg each round.  If you are feeling up to it you can hold a weight at the chest in both hands (like a goblet hold) but otherwise these are meant to be bodyweight only.

Make sure you take a long enough step that your front heel stays down when your back knee touches the ground.  Don't allow the front knee to cave in and keep the chest lifted.  If you are unable to go all of the way down without pain - partial range is acceptable.  A sub option if lunges are just OUT for you is a step up!

You may do single under jump ropes or jump/skip over a dumbbell or even a chalk line on the ground!

Mamas - if jumping is out you can simply do taps, low step ups.