Posts tagged Tuesday
TUESDAY 10/15/2019
 

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

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Warm Up Flow | Calves/Ankles
Post: Quads/IT Band | Chest Opener

PROGRAM A*

PROGRAM A

WARM UP

Running Warm Up
Pull Up Warm Up
Squat Warm Up

Workout

Every 5 Min for 4 Rounds
Run 400 Meters
12 Pull Ups
24 Wall Balls

Men: 20#ish Ball
Women: 13-15# Ball

RX+: 18 Pull Ups + 36 Wall Balls

Score: Slowest Round ONLY
Goal: Under 4:15

Ideally you'll have 45-60 seconds to recover between rounds. Choose a variation on the pull up and load on the wall ball to allow for that. Break up the reps early so you can go the distance and stay consistent for all 4 rounds!

For the 400m run, you're working with 2:00-2:30. Shorten the distance as needed to fit the time constraint. 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 pull ups you may do strict, kipping/butterfly, jumping, ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.

Choose a variation you can complete the reps in under a minute.

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

For the wall ball reps you will hold the ball at your chest with the elbows tucked in. Feet are under the shoulders with the heels down. Chest up and belly tight! Reach the butt back and down. Keep the heels down. Drive the knees out. Get the butt lower than the knees at the bottom. No plopping or rounding! Keep that chest up! Drive through the legs and use that power to help you throw the ball!

When you catch it. Catch first and then squat.

The ideal target height is roughly 9-10', but whatever you can make work is fine! If you have low ceilings or no ball you can sub lightweight thrusters. We prefer either a single heavy dumbbell (like the video) or 2 light dumbbells/bar.

PROGRAM C

PROGRAM C

WARM UP

Running Warm Up
Pull Up Warm Up
Squat Warm Up

Workout

Every 5 Min for 4 Rounds
Row 500 Meters
or
Bike 30 Cals (Men) / 22 Cals (Women)
12 Pull Ups
24 Wall Balls

Men: 20#ish Ball
Women: 13-15# Ball

RX+: 18 Pull Ups + 36 Wall Balls

Score: Slowest Round ONLY
Goal: Under 4:15

Ideally you'll have 45-60 seconds to recover between rounds. Choose a variation on the pull up and load on the wall ball to allow for that. Break up the reps early so you can go the distance and stay consistent for all 4 rounds!

For the bike/row, you're working with 2:00-2:30. Shorten the distance/calories as needed to fit the time constraint.

For the pull ups you may do strict, kipping/butterfly, jumping, ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.

Choose a variation you can complete the reps in under a minute.

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

For the wall ball reps you will hold the ball at your chest with the elbows tucked in. Feet are under the shoulders with the heels down. Chest up and belly tight! Reach the butt back and down. Keep the heels down. Drive the knees out. Get the butt lower than the knees at the bottom. No plopping or rounding! Keep that chest up! Drive through the legs and use that power to help you throw the ball!

When you catch it. Catch first and then squat.

The ideal target height is roughly 9-10', but whatever you can make work is fine! If you have low ceilings or no ball you can sub lightweight thrusters. We prefer either a single heavy dumbbell (like the video) or 2 light dumbbells/bar.

MAMA MODIFICATIONS

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

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

WALL BALL - To focus on managing proper posture, breathing mechanics, core pressurization, and/or joint stability, sub: DB/WB Thruster, Lower Target Wall Ball Toss, Box/Target Supported Squat for Wall Ball

 
TUESDAY SHIFT 10/15/2019
 
SHIFT WARM UP
SHIFT WORKOUT

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


30 Sec Jog/Run/Walk, Bike, Row, Taps, Single Unders
6 Ring/TRX Rows or Upright Rows
8 Air Squats

When the clock hits 4 min - REST 1 MIN!!

No weight needed today!

Score: Total Number of Completed Rounds + any Additional Reps from ALL 4 AMRAPs
Goal: 12 Rounds +

Ok so to make this clear - you start the clock and go through the 30 seconds + 6 Rows + 8 Squats as many times as you can until the clock hits 4 min!

At that point you write down how many rounds and reps you got while you rest for 1 min.

Once the 1 min rest is up - you start all over again! Do this for a total of 4 x 4 min AMRAPs! At the end - add up all of the completed rounds + all of the additional reps for your score!

For the 30 second part you can choose what you would like to do/have available to you. You can run/jog/walk, row, bike, do taps, or single users. (A tap is like a running in place motion tapping one foot at a time on your kb/db).

For the rows you may choose a ring/trx type row. For this option remember that the more parallel your body is to the ground, the more difficult these become. Make sure you start with straight arms at the bottom. Keep the belly tight and pull all of the way to the chest at the top. Find an angle where 6 is difficult but doable without much breaking even when tired.

You may also choose to use like a stretchy band in a doorway or hung from pull up bar and pull it down. Or you can hold a single kb/db and do an upright row (if you only have really light weights you can also choose to hold 2). If you do this option hold the weight at your hips pull the shoulders back and down and pull the elbows high and outside to bring the weight up!

The squats today are unweighted. You will start with your feet shoulder width apart. Weight is in your heels and your chest is up. Make sure to tighten your belly! Reach your butt back and down as you keep the chest up and drive the knees out. Focus on keeping the heels down! Ideally you will get your butt below your knees at the bottom with your heels still down, chest up, belly tight, and knees out!

If you tend to plop in that position - or experience any pain from former issues/injuries you may choose to use a counter balance or squat to a target.

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.

 
TUESDAY 10/08/2019
 
PROGRAM A

PROGRAM A

WARM UP

Dumbbell Clean Warm Up
Dumbbell Shoulder Warm Up

Workout

Part 1:
2 Rounds

16 DB Hang Power Clean
16 DB Push Press
16 DB Alternating Front Rack Lunges

After 2 Rounds Complete: Rest 2 Min before Part 2

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

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

Part 1 Score: Total Time
Goal: Under 5 Min

Part 2:
3 Rounds:

12 DB Hang Power Cleans
12 DB Push Press
12 DB Alternating Front Rack Lunges

After 3 Rounds Complete: Rest 2 Min before Part 3

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

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

Part 2 Score: Total Time
Goal: Under 5 Min

The total reps for each of these 3 parts is very close.

Part 1 you have 96 total reps
Part 2, you have 108 total reps
Part 3, you have 96 total reps

What will change is the transition times and when you break. Make sure you set a pace in the first part that won't obliterate you so you can still go sub 5 in part 3!

Part 3:
4 Rounds

8 DB Hang Power Clean
8 DB Push Press
8 DB Alternating Front Rack Lunges

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

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

Part 3 Score: Total Time
Goal: Under 5 Min

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.

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

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

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

So in part 1 for the set of 16, you end up doing 8 on each side.
In part 2 for the set of 12, you end up doing 6 on each side.
In part 3 for the set of 8, you end up doing 4 on each side.

PROGRAM B*

PROGRAM B

WARM UP

Barbell Clean Warm Up
Overhead Warm Up

Workout

Part 1:
2 Rounds

16 Hang Power Clean
16 Push Press
16 Alternating Front Rack Lunges

After 2 Rounds Complete: Rest 2 Min before Part 2

RX Men: 95#
RX Women: 65#

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

Part 1 Score: Total Time
Goal: Under 5 Min

Part 2:
3 Rounds

12 Hang Power Cleans
12 Push Press
12 Alternating Front Rack Lunges

After 3 Rounds Complete: Rest 2 Min before Part 3

RX Men: 95#
RX Women: 65#

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

Part 2 Score: Total Time
Goal: Under 5 Min

The total reps for each of these 3 parts is very close.

Part 1 you have 96 total reps
Part 2, you have 108 total reps
Part 3, you have 96 total reps

What will change is the transition times and when you break. Make sure you set a pace in the first part that won't obliterate you so you can still go sub 5 in part 3!

Part 3:
4 Rounds
8 Hang Power Clean
8 Push Press
8 Alternating Front Rack Lunges

RX Men: 95#
RX Women: 65#

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

Part 3 Score: Total Time
Goal: Under 5 Min

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.

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

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

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

So in part 1 for the set of 16, you end up doing 8 on each side.
In part 2 for the set of 12, you end up doing 6 on each side.
In part 3 for the set of 8, you end up doing 4 on each side.

PROGRAM C

PROGRAM C

WARM UP

Dumbbell Clean Warm Up
Dumbbell Shoulder Warm Up

Workout

Part 1:
2 Rounds

16 Sandbag Hang Power Clean
16 Sandbag Push Press
16 Sandbag Alternating Front Rack Lunges

After 2 Rounds Complete: Rest 2 Min before Part 2

Ideal weights for sandbags:
Men: 50-70#
Women: 25-45#

Part 1 Score: Total Time
Goal: Under 5 Min

Part 2:
3 Rounds

12 Hang Power Cleans
12 Push Press
12 Alternating Front Rack Lunges

After 3 Rounds Complete: Rest 2 Min before Part 3

Ideal weights for sandbags:
Men: 50-70#
Women: 25-45#

Part 2 Score: Total Time
Goal: Under 5 Min

The total reps for each of these 3 parts is very close.

Part 1 you have 96 total reps
Part 2, you have 108 total reps
Part 3, you have 96 total reps

What will change is the transition times and when you break. Make sure you set a pace in the first part that won't obliterate you so you can still go sub 5 in part 3!

Part 3:
4 Rounds

8 Hang Power Clean
8 Push Press
8 Alternating Front Rack Lunges

Ideal weights for sandbags:
Men: 50-70#
Women: 25-45#

Part 3 Score: Total Time
Goal: Under 5 Min

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

For the push press you will have your sandbag on the biceps 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 sandbag off of the biceps and finish with a press straight to lock out. Biceps by the ears. Standing tall. Locked out elbows. Belly tight.

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

So in part 1 for the set of 16, you end up doing 8 on each side.
In part 2 for the set of 12, you end up doing 6 on each side.
In part 3 for the set of 8, you end up doing 4 on each side.

MAMA MODIFICATIONS

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

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

FRONT RACK/REVERSE LUNGES - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller step/less range of motion, or step up or forward instead of step back in the lunge lunge. You can hold the weight in the front rack or by your side like a farmer carry. You can also try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Feel free to sub a squat or goblet squat, Good mornings, or Glute Bridges for the lunges.

 
TUESDAY SHIFT 10/08/2019
 
SHIFT WARM UP
SHIFT WORKOUT

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


8 Hang Power Cleans
8 Press
8 Unweighted Lunges (Alternating) or Step Ups

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

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

For this workout you will repeat the 8+8+8 as many times as you can in 12 min.

For the hang power cleans you can either hold a single weight in both hands or a lighter dumbbell in each hand. You will start standing with the weight at the waist. Heels are down, chest is up, arms are straight. You will dip slightly by bending the knees and reaching the butt back slightly. Stand up hard and fast, shrug, and then guide the weight up to the shoulders. Try to use the power from your legs and the shrug more than just making it a bicep curl.

For the press you will hold the weight at the shoulders/chest. Keep the chest up and the belly tight. Squeeze the cheeks. Press the weight straight up to lock out with the biceps by the ears at the top.

For the lunge option you may choose reverse stepping, forward stepping or walking lunges. Make sure you take a long enough step that your front heel stays down when your back knee touches. Drive through the heel to stand fully for each rep. You will alternate feet with each step so for each set of 8 you end up doing 4 per leg.

If lunges give you issues for past injury reasons or anything like that you may sub alternating step ups!

MAMA MODIFICATIONS

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

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

FRONT RACK/REVERSE LUNGES - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller step/less range of motion, or step up or forward instead of step back in the lunge lunge. You can hold the weight in the front rack or by your side like a farmer carry. You can also try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Feel free to sub a squat or goblet squat, Good mornings, or Glute Bridges for the lunges.

 
TUESDAY 10/01/2019
 

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

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Couch Stretch, Morning Coffee
Post: Hips, Calves/Ankles

PROGRAM A*

PROGRAM A

WARM UP

Running Warm Up
Squat Warm Up

Workout

***
Nutrition Challenge Crew!! This is the workout we will be re-testing at the end of the challenge! So make sure to record or log a score for yourself so you can measure improvement!!***

Every 5 Min for 4 Rounds
Run 400 Meters
30 KB Swings
30 Air Squats

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

RX+ Men/Women: Go every 4:30

Score: Slowest Round ONLY
Goal: Under 4:15

at 0:00, begin Round 1
at 5:00, begin Round 2
at 10:00, begin Round 3
at 15:00, begin Round 4For this workout, you'll want to give yourself at least 45 seconds to rest between rounds. Push the pace on the run!

For the 400m run, you're working with 2:00-2:30.
You may need to adjust the distance if it's taking longer than that. 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 swings you, 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 dumbbell 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!

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

PROGRAM C

PROGRAM C

WARM UP

Running Warm Up
Squat Warm Up

Workout

***
Nutrition Challenge Crew!! This is the workout we will be re-testing at the end of the challenge! So make sure to record or log a score for yourself so you can measure improvement!!***

Every 5 Min for 4 Rounds
Row 500 Meters
or
Bike 30 Cal Men / 22 Cal Women
30 KB Swings
30 Air Squats

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

RX+ Men/Women: Go every 4:30

Score: Slowest Round ONLY
Goal: Under 4:15

For this workout, you'll want to give yourself at least 45 seconds to rest between rounds. Push the pace on the bike/row!

The bike/row should take 2:00-2:30 so adjust the calories/distance if you need to.

For the bike option, make sure you breathe and use your whole body as a unit. Use your arms to push and pull to assist your foot in driving the pedal around.

For the row option, try to avoid rounding the back too far forward on the way in or leaning too far back on the way out. Remember to drive into the footplate with your legs, then open your hips and lean back slightly and THEN pull with your arms to bring the handle to the middle of your torso. The chain should remain flat the whole way out and back in.

For the swings you, 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 dumbbell 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!

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

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.

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!

 
MIranda AlcarazTuesday, 2019week40
TUESDAY SHIFT 10/01/2019
 
SHIFT WARM UP
SHIFT WORKOUT

***Nutrition Challenge Crew!! This is the workout we will be re-testing at the end of the challenge! So make sure to record or log a score for yourself so you can measure improvement!!***

8 Rounds

30 Seconds Jog, Row, Bike, Taps, Single Unders
30 Seconds KB/DB Swings
30 Seconds Air Squats
30 Seconds Rest

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

Score: Total Reps of Swings and Squats Combined
Goal: 150+

For this workout we will rotate every 30 seconds for a total of 16 min.

For the first 30 seconds you will choose what you are able to/have available. Choices are a jog (this can be like an out and back from your garage etc), row, bike, single unders, taps, or low step ups. The idea for this interval is to move for the entire 30 seconds at an uncomfortable but sustainable pace.

When the clock hits 30 seconds you will transfer to your kettlebell/dumbbell swings. Hold the weight in both hands at the waist. Stand with feet shoulder width apart with the heels down. Allow the knees to bend slightly and allow a hinge at the hips. Keep the arms straight, chest up, and belly tight. Pull the weight through the legs. Stand up hard and fast to make the bell weightless. Guide it to eye level. Avoid leaning back. Use the legs! Allow gravity to bring the bell back down, but keep those heels down and chest up!

For the squats your feet are shoulder width apart. Stand with the chest up and belly tight. Reach your butt back and down. Drive your knees out. Keep your chest lifted. Ideally you will get to the bottom with the chest up, knees out, heels down, with the butt lower than the knees. Fight hard against plopping or collapsing in the bottom. To stand drive through the heels and lift the chest as you press the knees out!

If you have any pain in the bottom position from past injuries or issues, you may choose to use something as a counterbalance (like holding on to the back of a chair) or squat to a slightly higher target.

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.

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!

 
TUESDAY 09/24/2019
 

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

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Couch Stretch, Morning Coffee
Post: Hips, Calves/Ankles

PROGRAM A

PROGRAM A

WARM UP

Running Warm Up
Squat Warm Up

Workout

800m Run
50 Dumbbell Squats
400m Run
30 Dumbbell Squats
200m Run
15 Dumbbell Squats

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

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

Score: Total Time
Goal: Under 18 min

Simple and straight forward, this workout gives us a chance to dig in and get to work!
The middle round will be the most mentally challenging but if you stay relaxed, keep breathing and just keep moving, you will crush it!

For the runs, you're working with 4-5 minutes, 2-3 minutes, and 1-2 minutes respectively. If unable to run due to space or weather purposes - try 4 then 2 then 1 minutes of doubles/singles/low step ups/Mtn Climbers/taps to a low target. You might also shorten the distance to fit within the time constraints for each round.

Choose a load on the squats that allows for sets of at least 10 reps in the first round.

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

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

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

PROGRAM B*

PROGRAM B

WARM UP

Running Warm Up
Squat Warm Up

Workout

800m Run
50 Back Squats
400m Run
30 Back Squats
200m Run
15 Back Squats

RX Men: 75#
RX Women: 55#

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

Score: Total Time
Goal: Under 18 min

Simple and straight forward, this workout gives us a chance to dig in and get to work!
The middle round will be the most mentally challenging but if you stay relaxed, keep breathing and just keep moving, you will crush it!

For the runs, you're working with 4-5 minutes, 2-3 minutes, and 1-2 minutes respectively. If unable to run due to space or weather purposes - try 4 then 2 then 1 minutes of doubles/singles/low step ups/Mtn Climbers/taps to a low target. You might also shorten the distance to fit within the time constraints for each round.

Choose a load on the squats that allows for sets of at least 10 reps in the first round.

The back squat starts with the bar on your back, resting on your shoulders and upper traps. You may either set up from the squat rack or power clean and push press the bar from the floor, overhead to your back rack.

The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Drive through the heels, lead with the chest, keep the belly tight, and push the knees out as you come up! Stand all of the way up at the top.

PROGRAM C

PROGRAM C

WARM UP

Running Warm Up
Squat Warm Up

Workout

60/44 Cal Bike or 1000m Row
50 Back Squats
30/22 Cal Bike or 500m Row
30 Back Squats
15/11 Cal Bike or 250m Row
15 Back Squats

RX Men: 75#
RX Women: 55#

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

Score: Total Time
Goal: Under 20 min

Simple and straight forward, this workout gives us a chance to dig in and get to work!
The middle round will be the most mentally challenging but if you stay relaxed, keep breathing and just keep moving, you will crush it!

For the bike/row, you're working with 4-5 minutes, 2-3 minutes, and 1-2 minutes respectively. Adjust the calories/distance (ideally before you start the workout) to fit within the time constraints if you need to.

Choose a load on the squats that allows for sets of at least 10 reps in the first round.

The back squat starts with the bar on your back, resting on your shoulders and upper traps. You may either set up from the squat rack or power clean and push press the bar from the floor, overhead to your back rack.

The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Drive through the heels, lead with the chest, keep the belly tight, and push the knees out as you come up! Stand all of the way up at the top.

MAMA MODIFICATIONS

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

 
MIranda AlcarazTuesday, 2019week39
TUESDAY SHIFT 09/24/2019
 
SHIFT WARM UP
SHIFT WORKOUT

6 Rounds
1 Min Jog, Row, Bike, Taps, Single Unders, Mtn Climbers
20 Bodyweight Squats

No weight needed today! If you are feeling froggy - you may choose to hold a small weight at the chest for the squats.

Score: Total Time
Goal: Under 15 Min

For this workout you get to choose what you want to do for the 1 min portion. Choose ONE option and use it for all 6 rounds. Whatever you choose - make sure you move at a slightly uncomfortable but sustainable pace for an ENTIRE minute.

For the squats you will start with your feet shoulder width apart. Make sure your heels are down, belly is tight and chest is lifted. You will perform the squat by reaching your hips back and down. Work to keep the chest up and heels down. Drive the knees out as you go down.

We would love to see you get your butt lower than your knees at the bottom with your heels down, knees out, and chest up. If you tent to collapse or experience any pain in that low position you may want to squat to a target that is a bit higher.

You can also try using a bit of a counter balance like the back of a chair etc.

Whatever you choose - still focus on keeping heels down, knees out, chest up!

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.

 
TUESDAY 09/17/2019
 

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: OLY - POWER
EITHER: GYMNASTICS

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Warm Up Flow, Pigeon Stretch
Post: Chest Opener, Hips

PROGRAM A

PROGRAM A

WARM UP

Squat Warm Up
Pull Up Warm Up

Workout

4 Rounds

Each Round is a 3 Min AMRAP
(As Many Rounds and Reps as Possible in 3 Min)

6 Pull Ups
8 DB Squats

Rest 2 Min Between AMRAPs

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

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

Score: Total Reps From Lowest AMRAP score ONLY!
Goal: 60 Reps +

Okay guys this one is full throttle. We want you going hard for the entire 3 minutes but of course you will want to maintain some consistency between rounds. Make sure you conserve enough energy to really gun it in the 4th AMRAP.

Choose a load and a version of the pull up that you can go unbroken the whole way or close to it!

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

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

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

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

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

PROGRAM B*

PROGRAM B

WARM UP

Squat Warm Up
Pull Up Warm Up

Workout

4 Rounds

3 Min AMRAP
6 Pull Ups
8 Front Squats

Rest 2 minutes between AMRAPs

RX Men: 95#
RX Women: 65#

RX Plus Men: 115#+
RX Plus Women: 80#+

Score: Total reps from lowest round.
Goal: 60+ Reps

Okay guys this one is full throttle. We want you going hard for the entire 3 minutes but of course you will want to maintain some consistency between rounds. Make sure you conserve enough energy to really gun it in the 4th AMRAP.

Choose a load and a version of the pull up that you can go unbroken the whole way or close to it!

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

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

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

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

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

PROGRAM C

PROGRAM C

WARM UP

Squat Warm Up
Pull Up Warm Up

Workout

4 Rounds

3 Min AMRAP

2 Bar or Ring Muscle Ups
8 Front Squats

Rest 2 minutes between AMRAPs

RX Men: 95#
RX Women: 65#

RX Plus Men: 115#+
RX Plus Women: 80#+

**You an also do the DB options from Program A.

Score: Total reps from lowest round.
Goal: 60+ Reps

Okay guys this one is full throttle. We want you going hard for the entire 3 minutes but of course you will want to maintain some consistency between rounds. Make sure you conserve enough energy to really gun it in the 4th AMRAP.

Choose a load that you can go unbroken the whole way or close to it!

For the muscle ups you can do them unbroken or as quick singles. Rather than trying to pull straight up and over the bar or rings, try to get a really hollow body position so your shoulders come up behind the bar/rings. Then drive your shoulders and torso forward over the bar/rings. To complete the rep, press your body up until your arms are fully extended.

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

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

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

MAMA MODIFICATIONS

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

 
MIranda AlcarazTuesday, 2019week38
TUESDAY SHIFT 09/17/2019
 
SHIFT WARM UP
SHIFT WORKOUT

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


6 Ring/TRX or Upright Row
8 Squats

Idea weight if doing upright row:
Men: 35-55#
Women: 12-30#

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 15 Rounds!

For this workout you will do 6 Ring or TRX type rows - OR an upright row with a single KB or pair of lighter dumbbells. Then you will do 8 Air Squats.

For the ring/trx rows remember that the more parallel your body is to the ground the more difficult these become. Make sure you start with straight arms at the bottom each time and pull the chest all of the way to the rings/bands.

You may also choose to do some sort of stretchy band pull down if that's what you have available.

If you are doing the upright row you will hold the weight either a heavier weight in both hands or a lighter pair of dumbbells - one per hand. Stand tall, pull the shoulders back. Shrug like you're saying "I don't know" then pull the weight up your body with your elbows high and outside (like you're zipping up your jacket). Bring weight between chest and collarbone level.

Lower the weight down the body to re-set for next rep.

For the air squats the feet are shoulder width apart with the heels down. Stand tall and tighten the belly. Reach the butt back and down and drive the knees out. Keep the chest up and heels down.

The goal is to get the butt lower than the knees at the bottom with heels down, knees out, no plopping, and chest up!

If you tend to collapse or plop when going that low you can try using something as a counter balance.

If you are unable to go that low due to pain or other issue - you may choose to squat to a higher target.

MAMA MODIFICATIONS

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

 
TUESDAY 09/10/2019
 

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: OLY
POST: BUTTS AND GUTS
EITHER: GYMNASTICS
SWAP: ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Warm Up Flow, Calves/Ankles
Post: Shoulder Stretch, Chest Opener

PROGRAM A

PROGRAM A

WARM UP

Running Warm Up
Shoulder Warm Up

Workout

For Reps (and Time)
4 Rounds


400m Run
Max Shoulder to Overhead

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

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

These are unbroken reps, once you put the DBs down, go out for the next run.

Score #1: Total reps shoulder to overhead
Goal: 80+ Reps

Chances are your reps will fall off a bit in the later rounds. So choose a load on the dumbbells you can get at least 25 reps in the first round when you are still pretty fresh.

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 Shoulder to Overhead you may strict press, push press or push jerk to the get the DBs overhead, we recommend starting with push press and then maybe transitioning to push jerks.

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

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

Same set up for the push jerk, only this time as you pop the dumbbells up off the shoulders, press your body down under the DBs so you receive them overhead with straight arms but in a partial squat. Stand up all the way to complete the rep.

Score #2: Here you will enter your total TIME for this workout!

No running slow just to get more reps!
Nowhere to hide!!

Remember that you have two scores for this workout. While we are more interested in the total reps you complete, we still want to keep the intensity high in the runs which is why we are also scoring the total time!

PROGRAM B*

PROGRAM B

WARM UP

Running Warm Up
Shoulder Warm Up

Workout

For Time & Reps
4 Rounds


400m Run
Max Shoulder to Overhead

RX Men: 95#
RX Women: 65#

RX Plus Men: 115#+
RX Plus Women:80#+

These are unbroken reps, once you put the bar down, go out for the next run.

Score #1: Total Completed Reps Shoulder to Overhead from All 4 Rounds.
Goal: 80+ Reps

Chances are your reps will fall off a bit in the later rounds. So choose a load on the barbell you can get at least 25 reps in the first round when you are still pretty fresh.

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 Shoulder to Overhead you may strict press, push press or push jerk to the get the barbell overhead, we recommend starting with push press and then maybe transitioning to push jerks.

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

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

Same set up for the push jerk, only this time as you pop the bar up off the shoulders, press your body down under the bar so you receive it overhead with straight arms but in a partial squat. If your feet shifted to a wider position, bring them back under your hips and stand up all the way to complete the rep.

Score #2: Here you will enter your total TIME for this workout!

No running slow just to get more reps!
Nowhere to hide!!

Nowhere to hide!!Even though we really want you to get a lot of reps on the shoulder to overheads, which will take time, we still want to keep the intensity high. So make sure you push on the runs!

PROGRAM C

PROGRAM C

WARM UP

Running Warm Up
Shoulder Warm Up

Workout

For Time & Reps

4 Rounds

30 Cal Bike (Men) / 22 Cal Bike (Women)
or
500 Meter Row
Max Shoulder to Overhead

RX Men: 95#
RX Women: 65#

RX Plus Men: 115#+
RX Plus Women:80#+

**You may also use the dumbbell option

These are unbroken reps, once you put the bar down, go out for the next run.

Score #1: Total Completed Reps Shoulder to Overhead from All 4 Rounds.
Goal: 80+ Reps

Chances are your reps will fall off a bit in the later rounds. So choose a load on the barbell/dumbbells you can get at least 25 reps in the first round when you are still pretty fresh.

For the Bike/Row, you're working with 2-3 minutes. So adjust the calories or distance if you need to.

For the Shoulder to Overhead you may strict press, push press or push jerk to the get the barbell (or dumbbells) overhead, we recommend starting with push press and then maybe transitioning to push jerks.

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

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

Same set up for the push jerk, only this time as you pop the bar up off the shoulders, press your body down under the bar so you receive it overhead with straight arms but in a partial squat. If your feet shifted to a wider position, bring them back under your hips and stand up all the way to complete the rep.

Score #2: Here you will enter your total TIME for this workout!

No biking or rowing slow just to get more reps!
Nowhere to hide!!

You will be really fighting for as many reps as you can on the shoulder to overheads so it might be a good bit of time under tension. We do want to keep track of time on this one so make sure you keep the intensity high on the bike/row.


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.

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.

 
TUESDAY SHIFT 09/10/2019
 
SHIFT WARM UP
SHIFT WORKOUT

8 Rounds

1 Min Jog, Row, Bike, Taps, Single Unders, or Low Step Ups
12 Overhead Press

Idea weight for Men: Single 35-55# DB/KB - or - pair of lighter dumbbells
Idea weight for Women: Single 15-30# KB/DB - or - pair of lighter dumbbells

Score: Total Time
Goal: Under 15 Min

For this workout you will choose between the options: Jog, Row, Bike, Taps, Single Unders, or Low Step Ups - for the 1 minute portion each round. Pick ONE and do it for the entire workout.

So each round you will do 1 minute of what you choose. Make sure to move for an entire minute each time at an uncomfortable but sustainable pace.

After the minute is up each time you will do 12 Presses. You may do these seated or standing. You may do them holding a single weight in both hands at the chest or by holding a pair of dumbbells (one in each hand).

The focus here is to start at the chest/shoulders - keep belly tight - press overhead finishing with the biceps by the ears at the top.

You will not use any sort of dip or assistance from your legs.

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.

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.

 
TUESDAY 09/03/2019
 

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

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Down Dog Flow, Calves/Ankles
Post:Chest Opener, Cool Down FLow

PROGRAM A*

PROGRAM A

WARM UP

Full Body Warm Up

Workout

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


20 Double Unders
10 Push Ups

RX+ Men and Women: 30 Double Unders / 15 Push Ups

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

There is really no escape in this one. It will be a lot of rounds that go quick so make sure you set a pace at the beginning that is sustainable and don't fall apart 4 minutes in!

Breathe and relax during the double unders.

Modify or break up the push ups early to avoid going to failure and having to do a lot of singles.

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 30 seconds each time. If 20 double unders will be really broken up, you may want to lower to 10-15 reps or maybe choose to go with the dumbbell hop overs or double rep singles for this workout.

For the push up we want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width. Squeeze your butt, your thighs and your belly. No sagging hips or snaking.

Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight.

To maintain solid movement, positions and full range of motion, you can go from the knees or elevate your hands on a bench or box.

MAMA MODIFICATIONS

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

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

 
TUESDAY SHIFT 09/03/2019
 
SHIFT WARM UP
SHIFT WORKOUT

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


10 Single Unders, or Line Hops
5 Push Ups

No weight needed today!

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

Super simple one that can be done ANYWHERE today crew!

The reps are LOW which means you shouldn't ever really have to break and should be able to keep moving the whole time!

For the first movement you may choose between single unders with your jump rope, hops over a dumbbell (either facing or lateral), or hops back and forth over a chalk line or something like that on the ground.

If you choose the hops you may either face the line and hop over it and then back. Each hop counts as one rep so you will do forward + back 5 times. Or you can jump over laterally so back and forth 5 times (10 jumps total).

If you are unable to jump you can even do a small skip over. Or - of course are welcome to sub low step ups.

For the push ups you may perform these from your knees, your toes, or even elevated on a box.

Your hands should be just outside of the shoulders - and at chest height. You want to focus on keep the elbows back and down - and not flaring out. Do not allow your body to snake or worm. Keep the shoulders in line with the hips! Keep that belly tight.

Come ALL of the way down to touch the ground or the box. Press all of the way to lock out!

MAMA MODIFICATIONS

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

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

 
TUESDAY 08/27/2019
 

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

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Airplane Stretch, Pigeon Stretch
Post: Sciatica/Piriformis, Lower Back Release

PROGRAM A*

PROGRAM A

WARM UP

Running Warm Up
Full Body Warm Up

Workout

25 Min AMRAP
(As Many Rounds and Reps as Possible in 25 Min)


20 Supine Dumbbell Toe Touches
10 Weighted Step Ups LEFT
10 Weighted Step Ups RIGHT
Run 200 Meters

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

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

Box height (step up) suggestions:

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

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

Lot of hip flexor action on this one guys! Make sure you get a good warm up and stretch. And remember to keep your belly tight on the toe touches and step-ups!

For the supine toe touch you will start lying on your back with your legs extended and heels hovering a few inches from the floor. Your arms will be fully extended straight up in the air with both hands holding one side of the dumbbell, or sharing the handle of the DB or holding a DB in each hand. Keep your belly tight like you are trying to flatten your lower back into the floor. Squeeze your legs together and raise them up into the air until your toes or shins touch the dumbbell(s). Lower your legs back down to a hover with control so you don't overarch your back.

If you are feeling it in your back, try deadbugs, weighted sit ups or even a 45 second hollow body hold.

On the step ups it's 10 on one leg then 10 on the other each round.

For these step ups you can leave your working foot planted on the box for all 10 reps on that side. You must stand all the way up on top of the box AND we discourage a rebound step at the bottom. Push off of the foot on the box, not the foot on the ground.

Step ups are dumbbells at sides. Lower the weight if needed or sub with reverse lunges.

For the 200m run, you're working with 60 to 90 seconds. If unable to run due to space or weather purposes - 1 min doubles/singles/Mtn Climbers/taps to a low target.

PROGRAM B

PROGRAM B

WARM UP

Running Warm Up
Full Body Simple Warm Up

Workout

25 Min AMRAP
(As Many Rounds and Reps as Possible in 25 Min)


20 Supine Barbell/Sandbag Toe Touches
10 Barbell/Sandbag Step Ups LEFT
10 Barbell/Sandbag Step Ups RIGHT
Run 200 Meters

RX Men: 75# Bar OR Sandbag
RX Women: 55# Bar OR Sandbag

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

Box height (step up) suggestions:

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

Ideal Sandbag weight if you choose sandbag:

Men: 50-65#
Women: 25-40#

**If using bar use it for both movements. If using sandbag use it for both movements.

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

Lot of hip flexor action on this one guys! Make sure you get a good warm up and stretch. And remember to keep your belly tight on the toe touches and step-ups!

For the supine toe touch you will start lying on your back with your legs extended and heels hovering a few inches from the floor. Your arms will be fully extended straight up in the air holding the barbell or sandbag. Keep your belly tight like you are trying to flatten your lower back into the floor. Squeeze your legs together and raise them up into the air until your toes or shins touch the bar/bag. Lower your legs back down to a hover with control so you don't overarch your back.

If you are feeling it in your back, try deadbugs, weighted sit ups or even a 45 second hollow body hold.

On the step ups it's 10 on one leg then 10 on the other each round.

For these step ups you can leave your working foot planted on the box for all 10 reps on that side. You must stand all the way up on top of the box AND we discourage a rebound step at the bottom. Push off of the foot on the box, not the foot on the ground.

Step ups should be front rack for bar and on the shoulder for bag.

If step ups are not happening, lower the weight or switch to reverse lunges.

For the 200m run, you're working with 60 to 90 seconds. If unable to run due to space or weather purposes - 1 min doubles/singles/Mtn Climbers/taps to a low target.

PROGRAM C

PROGRAM C

WARM UP

Running Warm Up
Full Body Simple Warm Up

Workout

25 Min AMRAP
(As Many Rounds and Reps as Possible in 25 Min)


20 Supine Weighted Toe Touches
10 Weighted Step Ups LEFT
10 Weighted Step Ups RIGHT
Row 250 Meters
OR
Bike 15 Cal Men / 11 Cal Women

RX Men: 75# Bar, 40# DBs, OR Sandbag

RX Women: 55# Bar, 25# DBs, OR Sandbag

RX+ Men: 95#+ Bar, 50# DBs
RX+ Women: 65#+ Bar, 35# DBs

Ideal Sandbag weight:

Men: 50-65#
Women: 25-40#

Box height (step up) suggestions:

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

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

Lot of hip flexor action on this one guys! Make sure you get a good warm up and stretch. And remember to keep your belly tight on the toe touches and step-ups!

For the supine toe touch you will start lying on your back with your legs extended and heels hovering a few inches from the floor. Your arms will be fully extended straight up in the air holding the barbell, sandbag, dumbbell or dumbbells. Keep your belly tight like you are trying to flatten your lower back into the floor. Squeeze your legs together and raise them up into the air until your toes or shins touch the bar/bag/bell(s). Lower your legs back down to a hover with control so you don't overarch your back.

If you are feeling it in your back, try deadbugs, weighted sit ups or even a 45 second hollow body hold.

On the step ups it's 10 on one leg then 10 on the other each round.

For these step ups you can leave your working foot planted on the box for all 10 reps on that side. You must stand all the way up on top of the box AND we discourage a rebound step at the bottom. Push off of the foot on the box, not the foot on the ground.

Step ups should be front rack for bar, on the shoulder for bag, or holding dumbbells by your sides.

If step ups are not happening, lower the weight or switch to reverse lunges.

For the bike/row you are working with 60-90 seconds. So adjust the distance/calories as needed.

Sandbag + run option is in Program B.

MAMA MODIFICATIONS

SUPINE TOE TOUCHES/LYING KNEE RAISES - 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

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

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

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

 
TUESDAY SHIFT 08/27/2019
 
SHIFT WARM UP
SHIFT WORKOUT

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


7 Lying Knee Raises
14 Alternating Step Ups
21 Taps or Single Unders

No weight needed today!

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

The goal for this one is CONSTANT movement for 15 min!

For the lying leg raises you are basically doing a sit up with your legs instead of your upper body. Lie on your back with the knees bent. Raise the knees all of the way up to the chest then lower under control.

For more of a challenge you can try straightening the legs a bit - or al of the way.

If you need to scale back further you can alternate one leg at a time for a total of 7 leg lifts per side.

For the step ups you will choose a height that will challenge you but also that you feel comfortable stepping up and down. When you step make sure you place the whole foot oon the step. Don't allow the working knee to cave in and drive through the heel to stand fully.

Switch feet with each step. So for each set of 14 you end up doing 7 per leg.

For the last part you can choose taps, single unders, lateral line hops, or even a 30 second jog, row, or bike would be fine.

MAMA MODIFICATIONS

SUPINE TOE TOUCHES/LYING KNEE RAISES - 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

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

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

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

 
TUESDAY 08/20/2019
 

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

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Calves/Ankles, Airplane Stretch
Post: Hamstrings, SI Joint Release

PROGRAM A

PROGRAM A

WARM UP

Running Warm Up
Dumbbell Clean Warm Up

Workout

Complete:
Run 800 Meters
30 DB Step Up Overs
20 DB Hang Power Cleans

Rest 2 Min

20 DB Hang Power Cleans
30 DB Step Up Overs
Run 800 Meters

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

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

Step Up Height: 22-24" for Men / 18-20" for Women

Score: Total Time Including Rest
Goal: Under 18 Min

For the 800m run, you're working with 4-5 minutes. If unable to run due to space or weather purposes - 4 min doubles/singles/low step ups/Mtn Climbers/taps to a low target.

If 800m will take longer than 5 minutes, shorten the distance to 600m.

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

Try to find a good pace and load on the step up overs that you can do at least 10 reps without putting the dumbbells down. If you break more than that, keep it short enough to just reset your grip and keep going!

If you don't have a box, use a bench, if you don't have a bench, you can step up on to a stair as you would a normal step up or use a stack of plates. If you need to lower the height of the step for safety or ability reasons - do that!

Nothing to step on at all? Sub lunges!

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

For the hang power clean the DBs will start at the waist! Hand are just outside of the legs and feet are hip width apart. Keep the heels down and the chest up and dip slightly by adding a slight bend in the knees and hinging slightly at the hip. Keep the arms long and straight. Stand up hard and fast. Shrug! Pull the dumbbells up as you you pull yourself down. Move the elbows around FAST and catch the weight in a partial squat with the dumbbells on the shoulders. The elbows are high and belly tight. Stand to complete the rep.

Lower the DBs just to the hip to start the next rep.

This workout would be a fun one to switch the cleans out for a heavy sandbag, tire flip, or d-ball over the shoulder! If you have that stuff - go for it!

PROGRAM B

PROGRAM B

WARM UP

Barbell Clean Warm Up
Running Warm Up

Workout

Complete:
Run 800 Meters
30 DB Step Up Overs or Barbell Step Ups
20 Hang Power Cleans

Rest 2 Min

20 Hang Power Cleans
30 DB Step Ups Overs or Barbell Step Ups
Run 800 Meters

RX Men: 40ish# DBs/KBs or Plates for Step Up Overs / 95-115# Hang Power Cleans
RX Women: 25#ish DBs/KBs ro Plates for Step Up Overs / 65-75# Hang Power Cleans

RX + Men: 40ish# DBs/KBs or Plates for Step Up Overs / 135# + Hang Power Cleans
RX + Women: 25#ish DBs/KBs ro Plates for Step Up Overs / 95# + Hang Power Cleans

Step Up Height: 22-24" for Men / 18-20" for Women

**You may also choose to do Sandbag Step Up Overs and Sandbag Hang Power Cleans

**This is written as though you are doing the step up overs with dumbbells/kbs and hang power cleans with the bar. If you don't have dumbbells put the bar on your back and just do regular step ups (NO OVER).

Score: Total Time
Goal: 20 Min or less

For the 800m run, you're working with 4-5 minutes. If unable to run due to space or weather purposes - 4 min doubles/singles/low step ups/Mtn Climbers/taps to a low target.

If 800m will take longer than 5 minutes, shorten the distance to 600m.

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

Remember if you are using a barbell just step up NOT OVER!

If you don't have a box, use a bench, if you don't have a bench, you can step up on to a stair as you would a normal step up or use a stack of plates. If you need to lower the height of the step for safety or ability reasons - do that!

Nothing to step on at all? Sub lunges!

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

The hang power clean you might go a little heavier than what you are used to. But, choose a load that you can do at least 5 reps at a time. You really don't want to break up the reps into more than 4 sets.

For the hang power clean the bar will start at the waist! Hand are just outside of the legs and feet are hip width apart. Keep the heels down and the chest up and dip slightly by adding a slight bend in the knees and hinging slightly at the hip. Keep the arms long and straight. Stand up hard and fast. Shrug! Pull the elbows high and outside as you pull yourself under the bar slightly. Move the elbows around FAST and catch the bar in a partial squat with on the shoulders with the elbows high and belly tight. Stand to complete the rep.

Lower the bar just to the hip to start the next rep.

This workout would be a fun one to switch the cleans out for a heavy sandbag, tire flip, or d-ball over the shoulder! If you have that stuff - go for it!

PROGRAM C

PROGRAM C

WARM UP

Full Body Simple Warm Up
Box Jump Warm Up

Workout

Complete:
Row 1000 Meters
or
Bike 60 Cal Men / 44 Cal Women
30 DB Step Up Overs
20 DB Hang Power Cleans

Rest 2 Min

20 DB Hang Power Cleans
30 DB Step Up Overs
Row 1000 Meters
or
Bike 60 Cal Men / 44 Cal Women

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

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

Step Up Height: 22-24" for Men / 18-20" for Women

Can also use your sandbag with this version!

Score: Total Time Including Rest
Goal: Under 18 Min

For the bike/row make sure you keep it to 5 minutes or less. Shorten the distance or reduce calories as needed.

For the 800m run, you're working with 4-5 minutes. If unable to run due to space or weather purposes - 4 min doubles/singles/low step ups/Mtn Climbers/taps to a low target.

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

Find a good pace and load you can do at least 10 smoothly without putting the DBs down.

If you don't have a box, use a bench, if you don't have a bench, you can step up on to a stair as you would a normal step up or use a stack of plates. If you need to lower the height of the step for safety or ability reasons - do that!

Nothing to step on at all? Sub lunges!

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

For the hang power clean the DBs will start at the waist! Hand are just outside of the legs and feet are hip width apart. Keep the heels down and the chest up and dip slightly by adding a slight bend in the knees and hinging slightly at the hip. Keep the arms long and straight. Stand up hard and fast. Shrug! Pull the dumbbells up as you you pull yourself down. Move the elbows around FAST and catch the weight in a partial squat with the dumbbells on the shoulders. The elbows are high and belly tight. Stand to complete the rep.

Lower the DBs just to the hip to start the next rep.

This workout would be a fun one to switch the cleans out for a heavy sandbag, tire flip, or d-ball over the shoulder! If you have that stuff - go for it!

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.

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

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

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!

 
TUESDAY SHIFT 08/20/2019
 
SHIFT WARM UP
SHIFT WORKOUT

5 Rounds

1 Min Jog, Row, Bike, Taps, Single Unders
1 Min Alternating Step Up
1 Min KB/DB Swing
1 Min Rest

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

Score: Total Reps Step Ups and KB/DB Swings added together
Goal: 120 Reps +

For this workout you will do a total of 5 rounds of the 4 minute cycle - so a total of exactly 20 min. Each time the clock hits a minute - you move immediately into the next station/minute.

For the first minute you will choose what you would like/have available to you. Single unders, taps, jogging, rowing, and biking are all options!

Make sure you move for the whole minute at an uncomfortable but sustainable pace!

For the second minute you will do step ups. We want you to choose a height that is challenging, but that you feel comfortable stepping up AND down. You will alternate feet with each step. Each step up counts. Put your whole foot on top of the box/step. Drive out of your heel to stand completely at the top. Don't allow your knee to cave in as you stand.

Each step up counts as 1 rep.

If you don't have anything to step up on you can also sub alternating lunges.

For the swings you will hold the weight in both hands at the waist. Your heels are down and the arms are long. Lift the chest and tighten the belly. Hinge at the hips and reach the butt back. Bend the knees slightly. Keep the chest up and pull the weight back between the legs. Stand up hard and fast squeezing the legs and butt. Guide the weight to eye level keeping the arms pretty straight.

Allow gravity to pull the weight back down and into the next rep, but maintain control with the chest up and heels down!

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.

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

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!

 
TUESDAY 08/13/2019
 

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Pre: Oly, Power
Post: Suns Out Guns Out
Either: Gymnastics

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Airplane Stretch, Morning Coffee
Post: Hamstrings, Posterior Chain Release

PROGRAM B

PROGRAM B

WARM UP

Full Body Simple Warm Up

Workout

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


5 Deadlifts
7 Knee Jumps or Jump Overs

Deadlift weight is HIGHLY personal - which is why - today you have 2 scores.

Score #1 is your total rounds + any additional reps
Score #2 is the weight you chose
.
Goal: Go heavy but be able to go unbroken on the deadlifts. 6 Rounds +

Even though this is an AMRAP, think of it as super controlled movements with the deadlifts and then super explosive movements with the knee jumps.

For the deadlift the bar will start on the ground. You will have your feet under your hips. The bar will be close to the shins. Heels are down. Hands are just outside of the legs. You will bend at the knees slightly and hinge at the hips thinking about keeping your chest up - belly tight -and back flat. Arms are long and straight.

Lift the bar by digging your heels into the ground and lifting the chest. Actively pull the bar in close to the body. Do not at any point allow a shift in the position of your spine to happen. Maintain a flat back throughout. Once past the knees think about squeezing your butt to bring you the rest of the way up.

To lower you will hinge at the hips, keep the chest up and the bar close! No excessive bouncing at the bottom and NO rounding!

For the knee-jumps start from a low kneeling position with hips on your heels and your toes pointing behind you, so the tops of your feet are in contact with the floor. Extend your hips aggressively to jump from your knees to land on your feet in a partial squat. The key here is speed and bracing. Open your hips FAST, pull your knees up FAST and keep your chest up and belly TIGHT! Stand up all the way to complete the rep.

If this is not happening, sub kneeling to standing by stepping one foot then the other to a standing position.

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

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

Score #2

The weight you used for the deadlift in this workout.

DON'T Peacock and go way too heavy. Keep good positions and something you can do unbroken with good form!

PROGRAM A

PROGRAM A

WARM UP

Full Body Simple Warm Up
Box Jump Warm Up

Workout

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


10 DB Deadlifts
7 Knee Jumps - OR - Jump Overs

Only 1 score for this version.

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

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

RX + Option: Switch to 8 Alternating Single Leg Deadlifts

Goal: 6 Rounds +

Even though this is an AMRAP, think of this as a more controlled movement with the deadlifts and a super explosive movement with the jumps.

For the DB deadlift the dumbbells will start on the ground. You will have your feet under your hips or even more narrow. Heels are down. Hands are just outside of the legs. You will bend at the knees slightly and hinge at the hips thinking about keeping your chest up - belly tight -and back flat. Arms are long and straight.

Lift the weight by digging your heels into the ground and lifting the chest. The arms are just ropes and will remain straight. Do not at any point allow a shift in the position of your spine to happen. Maintain a flat back throughout. This is especially true with the dumbbells as they are lighter and people tend to get sloppy. Once past the knees think about squeezing your butt to bring you the rest of the way up.

To lower you will hinge at the hips, keep the chest up and bend the knees.

For the knee-jumps start from a low kneeling position with hips on your heels and your toes pointing behind you, so the tops of your feet are in contact with the floor. Extend your hips aggressively to jump from your knees to land on your feet in a partial squat. The key here is speed and bracing. Open your hips FAST, pull your knees up FAST and keep your chest up and belly TIGHT! Stand up all the way to complete the rep.

If this is not happening, sub kneeling to standing by stepping one foot then the other to a standing position.

For Jump Overs - use a bench, box, hamper or whatever you can find and jump over it!

For the men, use 22-24in height. 18-20in for the women. Remember to practice a soft landing and keep your knees from caving in on both the jump and the landing. If jumping is not an option, try step up and overs or even reverse lunges.

PROGRAM C

PROGRAM C

WARM UP

Full Body Simple Warm Up
Box Jump Warm Up

Workout

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


5 Sandbag Over Shoulder or other object lift (tire/stone etc)
7 Knee Jumps or Jump Overs

You all have different odd objects. Options are DBall or SandBag over the shoulder, Tire flip, Double Farmer Handle Deadlift - whatever you want to throw in!!

Score #1 is your total reps
Score #2 is the weight of the object you were lifting (if you don't know it - it is ok to guess).
Goal: Choose an odd object and a number of reps with said object that will allow you to complete 5 Reps in under 30 seconds each time. 6 Rounds +

Two fairly explosive movements coupled together will make for quite a good stimulus today! Even though the movement itself is meant to be done with speed and power, take the time to set yourself up properly for each rep.

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

For the knee-jumps start from a low kneeling position with hips on your heels and your toes pointing behind you, so the tops of your feet are in contact with the floor. Extend your hips aggressively to jump from your knees to land on your feet in a partial squat.

The key here is speed and bracing. Open your hips FAST, pull your knees up FAST and keep your chest up and belly TIGHT! Stand up all the way to complete the rep.

If this is not happening, sub kneeling to standing by stepping one foot then the other to a standing position. "

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

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

Score #2

The weight of the object you used for this workout

Put in comments what the object was, how many reps you did, and what movement you did with it!

MOVEMENT TIP
MAMA MODIFICATIONS

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

SINGLE UNDERS - To avoid the added pressure to the pelvic floor that DUs/SUs can create, you might want to use the Step Up option. 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.

KNEE JUMPS/JUMP OVERS - To avoid the added pressure to the pelvic floor that the impact from jumping and hopping can create, you might want to use the Step Up option from the SHIFT programming. You can also always sub: Taps, Quick Step Ups, Skip Overs, Lateral Hop Overs, Lateral Skip Overs, Row, Bike, Farmer Carry, Sled Push/Drag.

 
TUESDAY SHIFT 08/13/2019
 
SHIFT WARM UP
SHIFT WORKOUT

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


10 KB or DB Deadlifts
20 Single Unders OR 10 Step Ups

Idea weight for Men: Single 40-55# KB/DB - or - pair of lighter dumbbells
Idea weight for Women: Single 25-40# KB/DB - or - pair of lighter dumbbells

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

For this workout you may choose to use a single weight between the feet or a pair of lighter KBs or DBs outside the legs.

Either way you should make sure the heels are down, knees are bent, arms are straight, butt is back, belly tight and chest is lifted.

Make sure the weight isn't too far out in front of you, but that it is pulled back between the feet or just outside the feet.

Drive through the heels and lift the chest to stand. Squeeze the butt as you stand up as well.

When lowering the weight reach the butt back and allow a hinge forward at the hip. Focus though on keeping the belly tight, weight close, and chest lifted. If using dumbbells only one head of each dumbbell needs to touch the ground at the bottom.

For the second part you can choose to do 20 single unders or even. 20 chalk line hop overs. The chalk line hop over is either a later or facing hop over a line. Each hop counts as one rep.

If you are unable to jump you will sub 10 step ups at a moderate height. Each step up and down counts as one rep. Make sure your whole foot is on the box or step. Don't allow the working knee to cave in. Stand fully at the top of each one!

MOVEMENT TIP
MAMA MODIFICATIONS

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

SINGLE UNDERS - To avoid the added pressure to the pelvic floor that DUs/SUs can create, you might want to use the Step Up option. 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.

KNEE JUMPS/JUMP OVERS - To avoid the added pressure to the pelvic floor that the impact from jumping and hopping can create, you might want to use the Step Up option from the SHIFT programming. You can also always sub: Taps, Quick Step Ups, Skip Overs, Lateral Hop Overs, Lateral Skip Overs, Row, Bike, Farmer Carry, Sled Push/Drag.