Posts tagged Thursday Shift
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 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 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 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 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 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 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 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 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.

 
THURSDAY SHIFT 06/06/2019
 
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!

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

SHIFT WORKOUT

3 Rounds
20 KB Swings
20 Goblet Squats
40 Taps

Idea weight for men: 30-50# KB/DB
Idea weight for women: 12-25# KB/DB

RX+ SHIFT option: 4 Rounds

Score: Total Time
Goal: Under 12 Min


NOTES:
(Do not do a 4th round unless you complete the first 3 under 12 min)

Pick a weight that you won't have to break any of the swings more than once.  If the weight on the squats makes you collapse or slows you down TOO much you may sub just air squats.  You may also choose to do 30 seconds of run, row, bike, or single unders in place of taps.

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 to eye level!  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 squats your will start with your heels under your shoulders.  Hold the weight in both hands at the chest with the elbows tucked underneath for support. Make sure the heels are down, belly is tight and chest is up.  Reach the butt back and down as you drive your knees out.  Keep the belly tight and chest lifted.  Get the butt lower than the knees at the bottom with the heels still down, knees out, chest up.  No collapsing of the back or knees.  Drive through the heels and lead with the chest to stand fully at the top.

Ditch the weight if you are unable to keep good positions at the bottom while holding it.

You may even use a chair or a pole etc to hold onto for support if needed.  You may also squat to a target that is a bit higher if needed as well.  With either of these you will still focus on keeping heels down, driving knees out, and keeping chest up!

 
THURSDAY SHIFT 05/30/2019
 
SHIFT WARM UP

Simple SHIFT 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

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

SHIFT WORKOUT

15 MIn AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
10 Goblet Squats (or DB Squats)
30 Second Jog, Row, Bike, Taps, Single Unders, or Low Step Ups
8 Sit Ups

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

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

Oh yeah - #blamejeb

Jeb - Always give straight up air squats as an option and check out some of the other squat subs for SHIFT too.

 
THURSDAY SHIFT 05/23/2019
 
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)
6 KB/DB Deadlift
8 Bodyweight Lunges

Idea weight for Men: Single 30-55# KB/DB - or - Pair of lighter 20-30# dumbbells
Idea weight for Women: Single 12-30# KB/DB - or - Pair of lighter 8-20# dumbbells.

Score: Total number of completed rounds + any additional reps
Goal: 10 rounds!!Try to hold a round a minute or more!  You can do it!

NOTES:
Kettlebell Deadlift:
For the deadlifts the kettlebell 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!  To lift the kettlebell drive the heels 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 those heels down. Once past the knees you will re-bend the knees and bring the kettlebell back to the starting position under control.

Deadlift with 2 Dumbbells:

For the deadlifts the DBs will start on the ground.  The feet are under the hips.  Heels are down.  Hips and knees are bent.  Hands and grip are outside of the legs.  Arms are straight.  Chest is up.  Belly tight.  Back flat!  To lift the DBs drive the heels 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 those heels 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!

The lunges are bodyweight only.  You may perform forward stepping, reverse stepping, or even walking lunges.  Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches.  If you are unable to go that low due to pain or mobility that is ok.  Try using a counter balance if necessary.  These lunges are alternating so you will do 4 per leg each set.

If you are just unable to lunge you may sub step ups or squats!

 
THURSDAY SHIFT 05/16/2019
 
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
10 DB/KB Press
20 DB/KB Swings
10 DB/KB Press

Rest 1 Min between rounds

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

Can use 2 lighter DBs for the Press

Score: Total Time to Complete
Goal: Under 15 Min

NOTES:

You might feel this in your shoulders a lot! Break up presses and swings into smaller sets.

For the shoulder press keep the rib cage down, bring the dumbbells all the way down to the shoulders each time and get them completely locked out overhead with the biceps in the ears!

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

 
THURSDAY SHIFT 5/09/2019
 
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)

4 Ring/TRX Rows
8 Alternating Step Ups

(See sub options for rows in write up)

These step ups are written as unweighted - but if you want to do them with some light dumbbells - we say go for it!

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

NOTES:

This one is SUPER simple and you should be able to keep moving for the entire 12 min with these movements and rep numbers.

For the Ring or TRX Rows remember that the more parallel your body is to the ground, the more difficult these become.  We don't need you guys to be unbroken for the entire 12 min on these - but you should always be able to at least do them in 2-2.  Always start with straight arms at the bottom and pull the body all of the way up at the top.

Another option if you have this available is a pull up with the bar in the rack and your feet on the ground. You can do this like the ring rows in more of a laid back set up - or you can set up and pull your body more upright like a regular pull up.

If you don't have ANY of these options - today we would like to see you do 4 single arm bent over rows right and then 4 left.  Lean on a box, bench, or even against the wall. Allow the dumbbell or kb to hang and pull it to the rib cage with the elbow going back.

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 8 you end up doing 4 per side.  Make sure you put your whole foot on the step and drive out of the heel.  Don't allow the knee to cave in!

 
THURSDAY SHIFT 05/02/2019
 
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 Rounds
6 KB/DB Shoulder Press
12 KB/DB Deadlifts

Idea weight for Men: PAIR of 20-30# DBs - OR - Single 35-55# KB
Idea weight for Women: PAIR of 8-20# DBs - OR - SINGLE 12-25# KB

Score: Total Time
Goal: Under 15 Min

NOTES:

For this one the reps should be manageable and the weight you choose should make it so that you don't have to break much!  Choose to do this workout with either a pair of lighter dumbbells or a single kettlebell - or a combination of BOTH!

For the press you will start with the weight at the chest or shoulders in a standing position.  Keep the belly tight.  Move the head out of the way (if pressing from the chest) and press the weight straight up.  Lock the elbows out with the biceps by the ears and the weight over the middle of your body.  Keep the belly tight! Lower back to the starting position.

If you need to do these seated to keep from leaning back at the top - you may do that.

For the deadlifts the kettlebell 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!  To lift the kettlebell drive the heels 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 those heels down. Once past the knees you will re-bend the knees and bring the kettlebell back to the starting position under control.

If performing with 2 lighter dumbbells the movement is the same - you will just bring the feet close together and the dumbbells with be on the outside of the feet at the bottom.

 
THURSDAY SHIFT 04/25/2019
 
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)

7 DB or KB Shoulder Press
4 Burpees

Idea weight:

Men: Single 30-55# KB - or - pair of 15-25# DBs
Women: Single 12-25# KB - or - pair of 8-15# DBs

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

NOTES:

Super simple - reps are super manageable  - shoulders will be burning - just keep moving!!

The shoulder press may be performed sitting if you need to for midline stability (mamas).

Otherwise you may perform them standing with either a single kb held in both hands at the chest or a set of dumbbells held at the shoulders.

For the shoulder press keep the rib cage down, bring the dumbbells all the way down to the shoulders each time and get them completely locked out overhead with the biceps in the ears!

For the burpees you may perform regular burpees with either a jump in and out or step in and out.  Getting the chest to the ground each time.  OR you may do knee push up burpees - no push up burpees - even elevated burpees if necessary to keep moving.

Make sure that you don't allow the elbows to flare out during the push up and that you work to keep the belly tight and not do a crazy snake off of the ground each time.

 
THURSDAY SHIFT 04/18/2019
 
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!

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

SHIFT WORKOUT

6 Rounds
1 Min Jog, Row, Bike, Single Unders, Low Step Ups, or Taps
10 KB/DB Swing
10 Squat (no weight)

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

Score: Total Time
Goal: Under 15 Min

NOTES:

For this workout you can choose what you want to use for the 1 min sections.  Make sure you move at a steady but uncomfortable pace for an entire minute each time.

For the swings you may use a KB or DB.

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

The squats are unweighted.  If you are feeling froggy and want to hold the KB or DB you are using at the chest for a goblet squat that is fine - so long as you can keep good positions and can finish near the time goal.

For these squats, keep the chest up, but do not overextend the back.  Keep the belly tight!

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

To stand, lead with the chest. Stand fully for each rep.

If you need to use a counter balance or squat to a target that is a bit higher than parallel due to injury / flexibility / strength issues.  That is fine.

 
THURSDAY SHIFT 04/11/2019
 
SHIFT 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

SHIFT WORKOUT

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

15 Single Unders or DB/Skip Overs
10 Alternating Lunges
5 Sit Ups

No weight needed today!  But if you want to add a light (10-15# plate or dumbbell to hold overhead for the lunges - give it a try!)

Score: Total Number of Completed Rounds + Any additional reps
Goal: 10 Rounds+

NOTES:

Nice little bodyweight mover today guys!

For this workout you may choose between single unders with the jump rope or a dumbbell or even chalk line lateral skip over.  If even the skip over is a no go for you right now you may choose to sub mountain climbers or a low step up.

For the lunges you will alternate feet with each step.  You may perform forward, reverse, or even walking lunges.  Each lunge counts as 1 rep.  Make sure you take a long enough step each time that the front heel stays down when the back knee touches.  Don't allow the front knee to cave in.  Keep the chest up and belly tight.  Drive out of the heel to stand all of the way up between reps.

If you are feeling like you are up for the challenge you could try holding a light weight over your head during the lunges.  Push the weight up with the biceps by the ears and keep the belly tight.

For the sit ups you will touch the ground behind your head at the bottom and come up and touch your toes at the top.  You may do whatever is most comfortable with your feet.  If you need assistance to come all of the way up you may use a SLIGHT pull on a band or something similar- but try not to rely on it TOO much.

If you are unable to do sit ups at this time for pregnant mamas etc - you may choose to do dead bugs, slam balls, or even kb swings!

 
THURSDAY 04/04/2019
 
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

Dumbbell Clean Warm Up

Bootstrappers 60 seconds
Air squats 10 seconds
Squat hold 60 seconds
Then with lighter dumbbells
Goblet squats 5 REPS
Deadlifts 10 REPS
Hang muscle cleans 10 REPS
High hang muscle cleans 10 REPS
Muscle cleans (from floor) 10 REPS
Hang Power cleans 10 REPS
High hang power cleans 10 REPS
Power cleans (from floor) 10 REPS
Hang squat cleans 10 REPS
High hang squat cleans 10 REPS
Full squat cleans (from floor) 10 REPS

WORKOUT

5 Times You Will Complete:
3 Min AMRAP
(As Many Rounds and Reps as Possible in 3 Min)

4 DB Power Cleans
8 Lateral Burpees Over the DBs

Rest 1 Minute Between AMRAPS

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

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

Score: Number of FULLY COMPLETED rounds from all 5 AMRAPS plus any additional reps from each AMRAP added together

Goal: 15 Rounds +

NOTES:

Real talk - this is going to be EASY to peacock.  People will come out HOT with like 5-6 rounds on the first AMRAP.  You may or may not pay the price if you do that!  The one minute rest is pretty short.  But - with that said - we aren't necessarily anti peacock on this.  Let it rip and see if you can hold on.  With good movement though of course.

The way this works is when the clock starts you will do as many times through 4-8 as you can in 3 min + any additional reps.  When the clock hits 3 min - rest 1 min.  Then start again with a brand new round and go 3 min again.  Do this a total of 5 times.

You should definitely choose a weight that you feel you will almost always be able to do all 4 - or at least sets of 2+2. You don't really want to go to singles with dumbbells so choose wisely and don't be afraid to change weights between am raps if it's getting to heavy/sloppy.

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

Most of us treat  low rep Power Cleans w/ a Grip it & Rip it mentality, but that will not assist you avoiding the low back tightness.  Focus on maintaining solid movement and positions with the Power Clean and Burpee combo.

For the lateral burpees over the DBs you will start on one side of the DBs, perform  your burpee chest touching the ground before coming to your feet and jumping laterally (sideways) over the DBs.  Sub for burpees could be knee pushup burpees, no push up burpees or burpees to a box/elevated burpee

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

Barbell Clean Warm Up

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

WORKOUT

5 Times You Will Complete:
3 Min AMRAP
(As Many Rounds and Reps as Possible in 3 Min)

4 Power Cleans
8 Lateral Burpees Over the Bar

Rest 1 Minute Between AMRAPS

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

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

(The range for RX is encouraging you to go a bit heavier than you normally do - WITH GOOD MOVEMENT of course!)

Score: Number of FULLY COMPLETED rounds from all 5 AMRAPS plus any additional reps from each AMRAP added together

Goal: 15 Rounds +

NOTES:

Real talk - this is going to be EASY to peacock.  People will come out HOT with like 5-6 rounds on the first AMRAP.  You may or may not pay the price if you do that!  The one minute rest is pretty short.  But - with that said - we aren't necessarily anti peacock on this.  Let it rip and see if you can hold on.  With good movement though of course.

The way this works is when the clock starts you will do as many times through 4-8 as you can in 3 min + any additional reps.  When the clock hits 3 min - rest 1 min.  Then start again with a brand new round and go 3 min again.  Do this a total of 5 times.

You should definitely choose a weight that you feel you will almost always be able to do all 4 - or at least sets of 2+2.  If you end up going to singles that's FINE, but it should be more because you are breathing heavy that because the weight is super heavy.

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

Most of us treat  low rep Power Cleans w/ a Grip it & Rip it mentality, but that will not assist you avoiding the low back tightness.  Focus on maintaining solid movement and positions with the Power Clean and Burpee combo.

For the lateral burpees over the bar you will start on one side of the bar, perform  your burpee chest touching the ground before coming to your feet and jumping laterally (sideways) over the bar. Sub for burpees could be knee pushup burpees, no push up burpees or burpees to a box/elevated burpee.

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

Dumbbell Clean Warm Up

Bootstrappers 60 seconds
Air squats 10 seconds
Squat hold 60 seconds
Then with lighter dumbbells
Goblet squats 5 REPS
Deadlifts 10 REPS
Hang muscle cleans 10 REPS
High hang muscle cleans 10 REPS
Muscle cleans (from floor) 10 REPS
Hang Power cleans 10 REPS
High hang power cleans 10 REPS
Power cleans (from floor) 10 REPS
Hang squat cleans 10 REPS
High hang squat cleans 10 REPS
Full squat cleans (from floor) 10 REPS

WORKOUT

5 Times You Will Complete:
3 Min AMRAP
(As Many Rounds and Reps as Possible in 3 Min)

4 Sandbag Power Cleans
8 Lateral Burpees Over the Sandbag

Rest 1 Minute Between AMRAPS

**You could also do bag over the shoulder but since we did that on Tuesday we thought we would switch it up.

Score: Number of FULLY COMPLETED rounds from all 5 AMRAPS plus any additional reps from each AMRAP added together.
Goal: 15 Rounds +

NOTES:

Real talk - this is going to be EASY to peacock.  People will come out HOT with like 5-6 rounds on the first AMRAP.  You may or may not pay the price if you do that!  The one minute rest is pretty short.  But - with that said - we aren't necessarily anti peacock on this.  Let it rip and see if you can hold on.  With good movement though of course.

The way this works is when the clock starts you will do as many times through 4-8 as you can in 3 min + any additional reps.  When the clock hits 3 min - rest 1 min.  Then start again with a brand new round and go 3 min again.  Do this a total of 5 times.

If your bag is super heavy you may want to lower to 3 reps on the power cleans.  If it's light you could go up to 5-6.  If you end up doing over the shoulders - note that in the comments.

For the Sandbag Power Cleans, the sandbag will start on the ground. Feet under the hips roughly. Knees are bent, sandbag is close to the body, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders. Shoot the elbows around and forward FAST to get the sandbag on the biceps with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat. Stand fully to complete the movement.

Most of us treat  low rep Power Cleans w/ a Grip it & Rip it mentality, but that will not assist you avoiding the low back tightness.  Focus on maintaining solid movement and positions with the Power Clean and Burpee combo.

For the lateral burpees over the sandbag you will start on one side of the bag, perform  your burpee chest touching the ground before coming to your feet and jumping laterally (sideways) over the bag.  Sub for burpees could be knee pushup burpees, no push up burpees or burpees to a box/elevated burpee.