Posts tagged Wednesday
WEDNESDAY 11/13/2019
 

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE | THORACIC SPINE RELEASE
POST: SHOULDER STRETCH | CHEST OPENER

PROGRAM A*

PROGRAM A

WARM UP
Pull Up Warm Up
Dumbbell Clean Warm Up
Shoulder Warm Up

WORKOUT

14 Min AMRAP
(As Many Rounds and Reps as Possible in 14 Min)

7 Pull Ups
7 Push Ups
7 Clean and Jerks

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

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

**See Program C for some Glory Days Options

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

Shoot for 90 second rounds. Test a practice round in your warm up and adjust as needed. Choose a load that you can hit 10-12 reps unbroken fresh though you will likely break it up in later rounds.

For the pull ups you may do strict, kipping,
or butterfly. Good modifications are ring/trx row, banded, a row with the bar in the rack OR do a bent over row if none of those other options are available.

PLEASE NO JUMPING PULL UPS TODAY!

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!

Keep your body tight on the push ups. Chest thighs touch the ground and leave the ground at the same time! Otherwise, try from the knees or with hands elevated.

The clean AND jerk together counts as 1 rep.

The weight will start on the ground with the feet under the hips. Dumbbells are just outside of the feet. The hands are just outside of the legs. Hinge at the hips but keep the chest lifted and back flat. There should also be a bend in the knees, but not so much you are squatting. Arms are long and straight.

From here you will lift the weight by digging the heels into the ground as you lift the chest. Once past the knees you will pick up speed and jump and shrug the shoulders! Keep the dumbbells close to the body as they travel UP - try to avoid a massive bicep curl! Pull yourself down and under - and pull your elbows around and through FAST! Catch the dumbbells on the shoulders in a partial squat with the elbows in front. Make sure the heels are down and knees are out.

If you are comfortable you will feed this partial dip position into the jerk. This means you will stand up hard and fast to pop the weight off of the shoulders - press the dumbbells up as you press yourself back down. Lock out over your head with biceps by the ears and the belly tight in a partial squat position.

Make sure the heels are down and knees are out. Stand to finish

PROGRAM B*

PROGRAM B

WARM UP
Pull Up Warm Up
Barbell Clean Warm Up
Overhead Warm Up

WORKOUT

14 Min AMRAP
(As Many Rounds and Reps as Possible in 14 Min)

7 Pull Ups
7 Push Ups
7 Clean and Jerks

RX Men: 95#
RX Women: 65#

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

**See Program C for some Glory Days Options

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

Shoot for 90 second rounds. Test a practice round in your warm up and adjust as needed. Choose a load that you can hit 10-12 reps unbroken fresh though you will likely break it up in later rounds.

For the pull ups you may do strict, kipping,
or butterfly. Good modifications are ring/trx row, banded, a row with the bar in the rack OR do a bent over row if none of those other options are available.

PLEASE NO JUMPING PULL UPS TODAY!

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!

Keep your body tight on the push ups. Chest thighs touch the ground and leave the ground at the same time! Otherwise, try from the knees or with hands elevated.

The clean AND jerk together counts as 1 rep.

The Feet are under the hips with the heels down, hands outside of the legs and bar close to the body. Knees are bent and there is a hinge at the hips. Chest is lifted with a flat back and a tight belly. Lift the bar by digging the heels into the ground and lifting the chest. Once past the knee think about finishing UP hard and fast with the legs. Shrug the shoulders and then guide the bar UP the body - keeping it close - with the elbows going high and outside as you pull yourself under slightly. Bring the elbows around and through fast so that the bar will land on your shoulders in a partial dip position with the heels down and chest up. From here you can stand and re-set or go straight into the jerk.

If you stand you will re-dip - if not you will go straight from that dip position - drive the bar off of the shoulders - move the face back. Push the bar up as you push yourself down! Catch in a partial overhead squat with the heels down, knees out, chest up, and bar locked out over the middle of the body. Stand to finish!

PROGRAM C

PROGRAM C

WARM UP
Pull Up Warm Up
Barbell Clean Warm Up
Overhead Warm Up

WORKOUT

14 Min AMRAP
(As Many Rounds and Reps as Possible in 14 Min)

2-3 Bar/Ring Muscle Ups
5 Handstand Push Ups or Dips
7 Clean and Jerks

RX Men: 95#
RX Women: 65#

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

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

Shoot for 90 second rounds. Test a practice round in your warm up and adjust as needed. Choose a load that you can hit 10-12 reps unbroken when fresh. You don't need to go unbroken in the workout.

These are more technical gymnastic movements that you should already have some proficiency with outside of the workout setting.

A muscle up is a combination of a big pull up, a transition, and a dip. You may modify with jumping, banded, foot assisted etc. versions to practice the transition from the pull up into the dip.

For the handstand push ups, hands should be slightly wider than shoulder width and about 8-12 inches from the wall. When you lower to the floor, your head should be closer to the wall than your hands. Keep your belly tight to avoid over extension of your spine. You may perform them strict or kipping. Control your descent down and lock out your arms at the top!

The clean AND jerk together counts as 1 rep.

The Feet are under the hips with the heels down, hands outside of the legs and bar close to the body. Knees are bent and there is a hinge at the hips. Chest is lifted with a flat back and a tight belly. Lift the bar by digging the heels into the ground and lifting the chest. Once past the knee think about finishing UP hard and fast with the legs. Shrug the shoulders and then guide the bar UP the body - keeping it close - with the elbows going high and outside as you pull yourself under slightly. Bring the elbows around and through fast so that the bar will land on your shoulders in a partial dip position with the heels down and chest up. From here you can stand and re-set or go straight into the jerk.

If you stand you will re-dip - if not you will go straight from that dip position - drive the bar off of the shoulders - move the face back. Push the bar up as you push yourself down! Catch in a partial overhead squat with the heels down, knees out, chest up, and bar locked out over the middle of the body. Stand to finish.

MAMA MODIFICATIONS

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.

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.

CLEAN -
You could also try less weight or going from the HANG position. 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.

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

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

 
WEDNESDAY SHIFT 11/13/2019
 
SHIFT WARM UP
SHIFT WORKOUT

AMRAP 14 Min
(As Many Rounds and Reps as Possible in 14 Min)

5 Ring/TRX or Upright Rows
5 Push Ups
5 KB/DB Deadlifts
5 KB/DB Press

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

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

For this workout you will go through the 5+5+5+5 as many times as possible in 14 Min.

For the TRX/Ring or upright rows, pick what you have available. You can also sub a stretchy band pull down, or even bar in rack row.

Remember if you are doing one of the bodyweight row options that the more parallel you are to the ground, the more difficult these become. Since it is small sets (only 5 at a time) don't be afraid to pick a version/angle that is a bit more difficult than what you normally do! Make sure you start with straight arms at the bottom - keep the belly and torso position tight - pull all of the way to your chest at the top.

If you are doing an upright row you will hold a single weight in both hands at the waist. Pull the shoulders back and down and pull the weight up your body with your elbows going high and outside like you are zipping up your jacket. Lower under control.

For the push ups you may do regular, knee push ups, or elevated push ups. You can even sub a light dumbbell bench press if you need to for core reasons (mamas).

For the push ups make sure that you keep the belly tight and that the shoulders, hips and knees stay in a straight line. No sagging or snaking. Hands shouldn't be too wide and elbows should go back and down - not flare out. Go all of the way down to touch the chest if possible and come all of the way up at the top.

For the deadlifts you will either have a single weight between the feet or a lighter weight in both hands outside of the feet. Make sure to keep the heels down, bend the knees, keep the arms straight and belly tight/chest lifted throughout! Squeeze the butt and drive through the heels to stand.

For the press you will either hold a single weight at the chest or a pair of lighter dumbbells at the shoulders. Keep the belly tight as you press the weight straight up - finishing with the biceps by the ears and weight over the middle of the body at the top!

MAMA MODIFICATIONS

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.

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

 
WEDNESDAY 11/06/2019
 

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: POWER | OLY
POST: SUNS OUT GUNS OUT
SWAP: SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW | THORACIC SPINE RELEASE
POST: SCIATICA/PIRIFORMIS | CHEST OPENER

PROGRAM A*

PROGRAM A

WARM UP
Full Body Simple Warm Up
Shoulder Warm Up

WORKOUT

4 Rounds
60 Double Unders
30 Lunges (unweighted)
4 Wall Walks

No weight needed

RX + Men/Women: 80 Double Unders, 40 Lunges, 6 Wall Walks

Score: Total Tim
Goal: Under 15 Min

Since we went heavy yesterday - today we are going completely unweighted! Each round should be under 4 min. Choose reps, subs, and modifications to allow you to keep moving!

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 90 seconds each time. If 60 double unders will take longer, you may want to lower to 30 reps. If 30 will still be really broken up, maybe choose to go with the dumbbell hop overs or double rep singles for this workout.

You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step forward with the front leg or backward with the rear leg so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Stand all the way up between reps, bring feet in line with each other and alternate legs with each lunge. So for each set of 30 you end up doing 15 on each side.

If you struggle with balance or collapsing in your torso, try lunging while holding on to something like a squat rack or a door frame.

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

Don't slide or flop!

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

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

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up
Shoulder Warm Up

WORKOUT

4 Rounds
Row 250 Meters
or
Bike 15 Cal Men / 11 Cal Women
30 Lunges (unweighted)
4 Wall Walks

No weight needed

RX + Men/Women: 300 Meters or 18 Cal Men / 14 Cal Women, 40 Lunges, 6 Wall Walks

Score: Total Time
Goal: Under 15 Min

Since we went heavy yesterday - today we are going completely unweighted! Each round should be under 4 min. Choose reps, subs, and modifications to allow you to keep moving!

For the bike/row, it should take about a minute, definitely no more than 90 seconds. Shorten the distance or reduce the calories as needed.

You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step forward with the front leg or backward with the rear leg so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Stand all the way up between reps, bring feet in line with each other and alternate legs with each lunge. So for each set of 30 you end up doing 15 on each side.

If you struggle with balance or collapsing in your torso, try lunging while holding on to something like a squat rack or a door frame.

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

Don't slide or flop!

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

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

MAMA MODIFICATIONS

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.

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

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

INCHWORMS - If you notice any coning while performing Inchworms sub: BIRTHFIT bear crawls, BIRTHFIT Functional Progression 3, Overhead Plate Hold/March, DB Seated Press, Strict Press, Elevated Push Up, Floor Press, BIRTHFIT Dumbbell Windmill

 
WEDNESDAY SHIFT 11/06/2019
 
SHIFT WARM UP
SHIFT WORKOUT

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

20 Single Unders - or Line Skips
10 Alternating Lunges
3 Inchworms

No weight needed!

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 6 Rounds +

No weight needed today! You will simply take 10 min to get through the 20-10-3 as many times as you can!

For the first part you have a few choices, you can do single unders with your jump rope - line skip overs - or if even that is out of the question you can do just a low step up or taps.

For the lunges you will alternate feet with each step. So for each set of 10 you end up doing 5 per leg. You can do forward stepping, reverse stepping, or even walking lunges! We love reverse stepping as your working leg stays planted - but whatever is comfortable for you is good to go.

Make sure you take a long enough step each time that you are able to keep the front heel on the ground when the back knee lightly touches the ground. Don't allow the front knee to cave in and keep that chest lifted. Use the back of a chair or a pole for balance if needed, but keep weight evenly distributed on the feet.

If you aren't able to go down all of the way - go to where you are comfortable. If lunges just aren't an option for you - you may choose to do alternating single leg toe touches - like a single leg deadlift with no weight! Make sure on those that you bend the working knee and keep the chest lifted!

For the Inchworms you will start standing. Place the hands on the ground in front of you and walk them away from your feet until you are in the top of a push up position. You may then put down the knees and lower your body to the ground. Press back up and then walk the hands back to the feet.

If you need to you may choose to take the push up out of this movement all together.

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.

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

INCHWORMS - If you notice any coning while performing Inchworms sub: BIRTHFIT bear crawls, BIRTHFIT Functional Progression 3, Overhead Plate Hold/March, DB Seated Press, Strict Press, Elevated Push Up, Floor Press, BIRTHFIT Dumbbell Windmill

 
WEDNESDAY 10/30/2019
 

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE | SHOULDER STRETCH
POST: SCIATICA/PIRIFORMIS | CHEST OPENER

PROGRAM A

PROGRAM A

WARM UP
Shoulder Warm Up
Dumbbell Clean Warm Up

WORKOUT

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

Min 1: 1-2 Wall Walk + 7 Jerks
Min 2: 15 Air Squats + 7 Hang Squat Cleans

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

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

RX+ Option: 20 Air Squats / 3 Wall Walks

Score: Enter 16 if you got all 16 min without missing anything

Goal: Choose weight and reps to push your ability but allow you to finish.The way this will roll is when the clock starts you will do your chosen number of wall walks + 7 DB Jerks. Rest the remainder of time until the clock hits 1:00. When that happens - you will do 15 Air Squats + 7 DB Hang Squat Cleans. Rest the remainder of the min until 2:00. Then start again with the wall walks and Jerks.

For the wall walks you will start in the bottom of the push up position with the feet against the wall. Press to the top of the push up while starting to walk the feet up the wall. Keep the belly tight and don't allow the hips to sag. Walk the hands all of the way to the wall and then back out under control.

If you are not comfortable going all of the way up - you can go partially up. Or you may sub a pike up on a box or even an inchworm.

DO NOT GET SLOPPY.

For the jerks the DBs will start on the shoulders. Feet are under the hips and heels are down. Elbows are slightly in front of the DBs. Lift the chest and tighten the belly. Dip keeping the heels down, knees forward and out, chest up. The dip is shallow. Stand up hard and fast to pop the weight off of the shoulder. Push yourself down under the dumbbells and drive the head and chest through. Catch in a partial squat with the biceps by the ears. Belly tight. Stand to complete.

For the air squats the feet are shoulder width apart. Keep the belly tight and chest lifted. Reach the butt back and down. Drive the knees out, heels down. Get the butt lower than the knees. Stand all the way up at the top.

Hang squat cleans bring the DBs to the hips with the grip outside of the legs. Dip by hinging at the hip slightly. Keep heels down, chest lifted and DBs pulled back. Arms are straight. Stand up hard and fast. Shrug. Pull YOURSELF down and catch in a squat with elbows high! Stand.

If this movement is new for you - you may choose to do a clean to the shoulder + front squat. Or JUST a front squat!

PROGRAM B*

PROGRAM B

WARM UP
Overhead Warm Up
Barbell Clean Warm Up

WORKOUT

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

Min 1: 1-2 Wall Walk + 5 Jerks
Min 2: 15 Air Squats + 5 Hang Squat Cleans

No RX: Your Score is the weight you choose! Use the same weight for BOTH movements.

Weight range idea -
Men: 95-135#
Women: 55-95#

RX+ Option: 20 Air Squats / 3 Wall Walks

Score: Weight Used for Jerks and Hang Squat Cleans
Goal: Choose weight and reps to push your ability but allow you to finish.

The way this will roll is when the clock starts you will do your chosen number of wall walks + 7 DB Jerks. Rest the remainder of time until the clock hits 1:00. When that happens - you will do 15 Air Squats + 7 DB Hang Squat Cleans. Rest the remainder of the min until 2:00. Then start again with the wall walks and Jerks.

For the wall walks you will start in the bottom of the push up position with the feet against the wall. Press to the top of the push up while starting to walk the feet up the wall. Keep the belly tight and don't allow the hips to sag. Walk the hands all of the way to the wall and then back out under control.

If you are not comfortable going all of the way up - you can go partially up. Or you may sub a pike up on a box or even an inchworm.

DO NOT GET SLOPPY.

For the jerks the bar will start on the shoulders. Feet are under the hips and heels are down. Elbows are slightly in front of the bar. Lift the chest and tighten the belly. Dip keeping the heels down, knees forward and out, chest up. The dip is shallow. Stand up hard and fast to pop the weight off of the shoulder. Push yourself down under the bar and drive the head and chest through. Catch in a partial squat with the biceps by the ears. Belly tight. Stand to complete.

For the air squats the feet are shoulder width apart. Keep the belly tight and chest lifted. Reach the butt back and down. Drive the knees out, heels down. Get the butt lower than the knees. Stand all the way up at the top.

Hang squat cleans bring the bar to the hips with the grip outside of the legs. Dip by hinging at the hip slightly. Keep heels down, chest lifted and bar pulled back. Arms are straight. Stand up hard and fast. Shrug. Pull YOURSELF down and catch in a solid front. squat with elbows high! Stand.

If this movement is new for you - you may choose to do a clean to the shoulder + front squat. Or JUST a front squat!

MAMA MODIFICATIONS

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

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

HANG SQUAT 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.

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.

 
WEDNESDAY SHIFT 10/30/2019
 
SHIFT WARM UP
SHIFT WORKOUT

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

6 Push Ups
10 Press
12 Goblet Squats

Idea weight for Men: 30-55# DB or KB
Idea weight for Women: 12-25# DB or KB

Score: Total number of completed rounds + any additional reps.
Goal: 6 Rounds +

For this workout you will use the same weight for both the press and the goblet squats.

For the push ups you may do regular, knee push ups, or even elevated push ups!

Get the chest all of the way to the ground and keep the belly tight. Press all of the way up to lock out. NO sagging or snaking.

For the press you can do this with a single kb or DB. Hold the weight in both hands at the shoulder. Move the face back and press straight up to lockout with the biceps by the ears. Keep the belly tight.

For the goblet squats you will hold the kb or db at the chest. Feet are shoulder width apart. Heels are down. Lift chest and tighten your belly. Reach the butt back and down. Drive the knees out. Keep the chest up. Work to get the butt lower than the knees at the bottom. Drive through the heels, drive the knees out, lift the chest and stand all of the way up.

If you tend to collapse or lose position with the weight in the goblet squats - lower the weight or ditch it completely!

If you are still unable to keep in a good position you may choose to squat to a target or even use assistance!

MAMA MODIFICATIONS

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.

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.

 
WEDNESDAY 10/23/2019
 

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

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Warm Up Flow | Thoracic Spine Release
Post: Shoulder Stretch | Stress Relief

PROGRAM A

PROGRAM A

WARM UP

Overhead Warm Up
Running Warm Up

WORKOUT

3 Rounds
30 Push Press
Run 400 Meters

Because everyone loves to finish with a run...

RX Men: 40# DBs
RX Women 25# DBs

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

Score: Total Time
Goal: 12 Min or Less

The run distance should take roughly 2 min to 2:30. A little faster or shorter depending on your ability.

If you are unable to run for space or weather reasons - you may sub 2 min of single or double unders, taps, or low step ups today!

For the push press the dumbbells will start at the shoulders. You will have your feet roughly under your hips. Dip down and keep your heels on the ground. Keep the chest lifted and dip down slightly. Don't allow the chest to fall forward. Stand up hard and fast and feed the power from the legs into the dumbbells. Press to lock out with the biceps by the ears.

Choose a weight that you CAN NOT do 30 in a row, but will always be able to do at least 7 or so reps - even when fatigued.

PROGRAM B*

PROGRAM B

WARM UP

Overhead Warm Up
Running Warm Up

WORKOUT

3 Rounds
30 Push Press
Run 400 Meters

Because everyone loves to finish with a run!

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

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

Gymnastics RX + Option: Sub Handstand Push Ups or Pike on Box HSPU (Just mark RX + and put that you did that in comments)

Score: Total Time
Goal: 12 Min or Less

The run distance should take roughly 2:00 to 2:30. A little faster or shorter depending on your ability.

If you are unable to run for space or weather reasons - you may sub 2 min of single or double unders, taps, or low step ups today!

For the push press the bar will start at the shoulders. You will have your feet roughly under your hips. Dip down and keep your heels on the ground. Keep the chest lifted and dip down slightly. Don't allow the chest to fall forward. Stand up hard and fast and feed the power from the legs into the bar. Press to lock out with the biceps by the ears. Keep the belly tight!

Choose a weight that you CANNOT do all 30 in a row, but you can do at least 7 or so every time you pick it up - even when you are tired!

PROGRAM C

PROGRAM C

WARM UP

Full Body Simple Warm Up

WORKOUT

3 Rounds
30 Push Press
30 Cal Bike Men/22 Cal Bike Women
OR
500 Meter Row

(Choose EITHER Bike or Row)

RX Men: 75-95# Bar OR 40# DBs
RX Women 55-65# OR 25# DBs

RX + Men: 115# + OR 50# DBs +
RX + Women: 75# + OR 35# DBs +

Gymnastics RX + Option: Sub Handstand Push Ups or Pike on Box HSPU (Just mark RX + and put that you did that in comments)

Score: Total Time
Goal: 12 Min or Less

The bike/row distance should take roughly 2:00 to 2:30. Little more/little less depending on your ability!

For the push press the bar will start at the shoulders. You will have your feet roughly under your hips. Dip down and keep your heels on the ground. Keep the chest lifted and dip down slightly. Don't allow the chest to fall forward. Stand up hard and fast and feed the power from the legs into the bar. Press to lock out with the biceps by the ears. Keep the belly tight!

Choose a weight that you CAN NOT do all 30 unbroken, but can do at least 7 or so every time you pick it up - even when you are tired.

MAMA MODIFICATIONS

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

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.

 
WEDNESDAY SHIFT 10/23/2019
 
SHIFT WARM UP
SHIFT WORKOUT

For Time:
6 Rounds

1 Minute Jog, Row, Bike, or Taps
12 Push Press (Dip + Press)

Idea Weight for Men: 35-50# Single KB/DB -or- 2x 15-25# Dumbbells
Idea Weight for Women: 12-25# Single KB/DB -or- 2x 8-12# Dumbbells

Score: Total Time
Goal: 14 Min or Less

You can choose between jog, row, bike or taps today for the 1 min section.

For the push press the weight will start at the shoulders. You will have your feet roughly under your hips. Dip down and keep your heels on the ground. Keep the chest lifted and dip down slightly. Don't allow the chest to fall forward. Stand up hard and fast and feed the power from the legs into the weight. Press to lock out with the biceps by the ears. Keep the belly tight!

MAMA MODIFICATIONS

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

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.

 
WEDNESDAY 10/16/2019
 

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

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Morning Coffee | Spine Strengthening
Post: Sciatica/Piriformis | Lower Back Release

PROGRAM A

PROGRAM A

WARM UP

Full Body Simple Warm Up

WORKOUT

12 Min EMOM
(Every Minute on the Minute for 12 Min)

6 Step Ups Right
6 Step Ups Left
8 Alternating Single Leg Deadlifts

**Step Ups may be weighted or unweighted but dumbbells used should most likely be lighter than what you use for the deadlifts.

RX Men (deadlifts): 40# DBs
RX Women (deadlifts): 25# DBs

RX+ Men (deadlifts): 50# DBs+
RX + Women (deadlifts): 35# DBs+

Step Up height:
Men: 22-24"
Women: 18-20"

Score: Don't worry too much about it. Enter 12 if you did all 12 minutes and didn't have to skip. Enter weights used for both movements in comments.
Goal: Make this challenging but doable. Add weight to step ups if it still seems to easy 3 min in.

The juice in this workout is in the Deadlifts. Choose a variation on the step up, you can get through fairly quickly so you'll have time to apply control, balance, and strength on the deadlifts!

For these step ups, go unweighted or you can hold the (LIGHT) 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. Stand up all the way at the top of the box and make sure both feet are planted.

If you don't have something to step up onto, or if you are uncomfortable stepping up right now you can sub alternating lunges. Each lunge counts as one rep.

Choose a weight and a height that you are comfortable stepping up AND down. Make sure you complete ALL 6 reps on one leg THEN all 6 reps on the other.

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

Fight not to twist. Allow a slight bend in the knee as you hinge forward at the hip and touch one head of the dumbbells to the floor. Keep the back flat and belly tight and squeeze the butt to stand up. You can always modify to a single dumbbell or even regular deadlifts if you need to.

Remember 8 reps = 4 on each leg.

PROGRAM B*

PROGRAM B

WARM UP

Full Body Simple Warm Up

WORKOUT

12 Min EMOM
(Every Minute on the Minute for 12 Min)

6 Step Ups Right
6 Step Ups Left
4 Heavy Deadlifts

**Step Ups may be weighted or unweighted but both sets should take no longer than 20-30 seconds.

RX Men (deadlifts): 165-205#
RX Women (deadlifts): 115-145#

RX+ Men (deadlifts): 225#+
RX + Women (deadlifts): 155#+

Step Up height:
Men: 22-24”
Women: 18-20"

Score: Don't worry too much about it. Enter 12 if you did all 12 minutes and didn't have to skip. Enter weights used for both movements in comments.

Goal: Make this challenging but doable. Add weight to step ups if it still seems to easy 3 min in.

The juice in this workout is in the Deadlifts. Choose a variation on the step up, you can get through fairly quickly. Then, show us your STRENGTH on those deadlifts!

These step ups are unweighted OR using a very light load (light dumbbells/empty bar etc) 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. Stand up all the way at the top of the box and make sure both feet are planted.

If you don't have something to step up onto, or if you are uncomfortable stepping up right now you can sub alternating lunges. Each lunge counts as one rep.

Choose a weight and a height that you are comfortable stepping up AND down. Make sure you complete ALL 6 reps on one leg THEN all 6 reps on the other.

For the deadlifts the bar will start on the ground. The feet are under the hips. Heels are down. Hips and knees are bent. Arms are straight. Chest is up. Belly tight. Back flat! Hands just outside the legs To lift drive the heels into the ground and lift the chest. Keep the arms straight as you pull the bar in close to the body. Keep the arms long and straight. Keep the chest up and belly tight. Stand all of the way up at the top. Squeeze the butt. Don't lean back.

To lower - reach the butt back and slide bar down the legs. Keep the knees out of the way. Keep the chest lifted and belly tight. Keep those heels down. Once past the knees you will re-bend the knees and bring the bar back to the starting position under control.

PROGRAM C

PROGRAM C

WARM UP

Full Body Simple Warm Up

WORKOUT

12 Min EMOM
(Every Minute on the Minute for 12 Min)

6 Step Ups Right
6 Step Ups Left
4-6 Sandbag Over Shoulder (depending on the weight and difficulty of your bag)

**Step Ups may be weighted or unweighted but both sets should take no longer than 20-30 seconds.

Ideal bag weights:
Men: 50-100#
Women: 30-70#

Step Up height:
Men: 22-24"
Women: 18-20"

Score: Don't worry too much about it. Enter 12 if you did all 12 minutes and didn't have to skip. Enter weights / reps used for both movements in comments.

Goal: Make this challenging but doable. Add weight to step ups if it still seems to easy 3 min in.The juice in this workout is in the Sandbag Over the Shoulders. Choose a variation on the step up, you can get through fairly quickly and apply your POWER to the sandbag!

These step ups are unweighted OR using a very light load (light dumbbells/empty bar etc) 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. Stand up all the way at the top of the box and make sure both feet are planted.

If you don't have something to step up onto, or if you are uncomfortable stepping up right now you can sub alternating lunges. Each lunge counts as one rep.

Choose a weight and a height that you are comfortable stepping up AND down. Make sure you complete ALL 6 reps on one leg THEN all 6 reps on the other.

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!!!

MAMA MODIFICATIONS

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 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

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

 
WEDNESDAY SHIFT 10/16/2019
 
SHIFT WARM UP
SHIFT WORKOUT

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

4 Unweighted Step Ups Right
4 Unweighted Step Ups Left
8 Deadlifts

Idea weight for Men: Single 35-55# KB/DB -or- Pair of Lighter Dumbbells
Idea weight for Women: Single 12-30# KB/DB -or- Pair of Light Dumbbells

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

Gave you guys a push on the goal for today and want to encourage you to try and hold one round per minute if you can!

This one is super simple.

For the step ups you will do 4 on one leg ONLY, then 4 on the other.

Choose a height for the step ups that is challenging but that you are comfortable stepping up and down. This should be higher (ideally) than what you would use if the reps were much higher.

Make sure you place your whole foot on the box or step. Don't allow the working knee to cave in as you stand. Drive through your heel and come to a completely standing position at the top.

For the deadlifts you will either have a single weight between the feet or a dumbbell in each hand held on the outsides of the feet.

Make sure you have your weight in your heels with your chest lifted. The knees should be bent and the butt back. Arms are straight. To stand think about lifting the chest and driving through your heels at the same time. Squeeze the butt at the top. Arms stay long and shoulders back.

To lower back down, reach the butt back, bend the knees, and lower between or to the outsides of the feet. Touch the weigh on the ground at the bottom.

MAMA MODIFICATIONS

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 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

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

 
WEDNESDAY 10/09/2019
 

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

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Warm Up Flow | Thoracic Spine Release
Post: Hip Flexors/Psoas | Chest Opener

PROGRAM A

PROGRAM A

WARM UP

Pull Up Warm Up
Squat Warm Up

WORKOUT

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


30 Mountain Climbers / 30 Double Unders
5 Pull Ups
10 Push Ups
15 Squats

No weight needed!
No RX+ - Just DO MORE ROUNDS.

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

This workout was designed with the mountain climbers in mind - but giving those of you who want to practice your double unders to put them in here.

Shoot for a round every 2 minutes!

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

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

For the 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.

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 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.

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

Pull Up Warm Up
Squat Warm Up

WORKOUT

"Glory Days Version!"

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


30 Mountain Climbers / 30 Double Unders
2 Muscle Ups
7 Handstand Push Ups
15 Squats

No weight needed!
No RX+ - Just DO MORE ROUNDS.

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

This workout was designed with the mountain climbers in mind - but giving those of you who want to practice your double unders to put them in here.

Shoot for a round every 2 minutes!

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

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

A muscle up is a combination of a big pull up, a transition, and a dip. Make sure you are proficient with pull ups and dips before attempting a muscle up in a workout. You may modify with jumping, banded, foot assisted etc. versions to practice the transition from the pull up into the dip.

For the handstand push up, plant your hands 8-12" from the wall and kick up so you are facing out. Keep your butt, belly and quads TIGHT.

Bend your elbows to lower the top of your head to touch the floor or mat with CONTROL. It should touch closer to the wall than your hands. You may kip back up to extension or keep it strict. Just don't crash into the floor, so break them into small sets.

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

MOUNTAIN CLIMBERS - Elevated Mountain Climbers with Wide Knees. Ball slams, Farmer carry march, Quick Step Ups, Standing cross body wallball throws, BIRTHFIT Bear Crawl, BIRTHFIT Functional Progression 3 (Use the BIRTHFIT Youtube library for demos of these movements!).

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.

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.

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

8 Rounds

20 Mountain Climbers or Single Unders
5 Ring Rows or Upright Rows
7 Push Ups
9 Squats

No weight needed today (unless doing upright rows)

Score: Total Time
Goal Under 16 Min

For this workout you have a few choices. PIck what works for you and your equipment!

For the first part you will choose between mountain climbers or single unders.

A mountain climber starts at the top of the push up position. Work to keep the hands under the shoulders and the butt in line with the shoulders. You will bring one knee up to the chest / shoulder - then the other. EACH TIME A KNEE COMES UP = 1 REP. So for each set of 20 you bring each knee up 10 times.

You can also do these elevated!

For the ring rows you may use rings, trx bands (or something similar) or even stretchy bands in like a pull down fashion. Remember for the rows that the more parallel your body is to the ground the more difficult these are.

Upright rows can be done with a single weight held at the waist. Pull the shoulders back and pull the weight up the body with the elbows out (like you're zipping up your jacket). Lower back to the waist.

For the push ups you may choose regular push ups, knee push ups, or elevated push ups. Again hands should be just outside of and under the shoulders. Keep the torso in a solid position and avoid worming or snaking. Avoid the elbows flaring out. Come all of the way down to touch the chest at the bottom and lock all of the way out at the top.

The squats are unweighted. Feet are under the shoulders and the heels are down. Reach the butt back and down. Keep the heels down, belly tight, and chest lifted. Drive the knees out. Ideally your butt will be lower than your knees at the bottom with the heels still down, knees out, and chest up.

If you have pain or tend to collapse in the bottom you may choose to use a counter balance like holding onto a rail etc - or you can try squatting to a higher target. Still focus on heels down, knees out, belly tight.

MAMA MODIFICATIONS

MOUNTAIN CLIMBERS - Elevated Mountain Climbers with Wide Knees. Ball slams, Farmer carry march, Quick Step Ups, Standing cross body wallball throws, BIRTHFIT Bear Crawl, BIRTHFIT Functional Progression 3 (Use the BIRTHFIT Youtube library for demos of these movements!).

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.

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.

 
WEDNESDAY 10/02/2019
 

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

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Morning Coffee, Hip Flexors/Psoas
Post: Hips, Posterior Chain Release

PROGRAM A

PROGRAM A

WARM UP

Full Body Simple Warm Up
Squat Warm Up

WORKOUT

2 Rounds
39 DB Deadlifts
10 DB Facing Burpees
39 DB Hang Power Cleans
10 DB Facing Burpees
39 DB Front Squats
10 DB Facing Burpees

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

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

Score: Total Time
Goal: Under 25 Min

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

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

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

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

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

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

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

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

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

PROGRAM B*

PROGRAM B

WARM UP

Full Body Simple Warm Up
Squat Warm Up

WORKOUT

2 Rounds
39 Deadlifts
10 Bar Facing Burpees
39 Hang Power Cleans
10 Bar Facing Burpees
39 Front Squats
10 Bar Facing Burpees

RX Men: 95#
RX Women: 65#

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

Score: Total Time
Goal: Under 25 Min

Remember it's TWO rounds so you may want to break up the reps early into small sets!Set up for the deadlift with the bar close to your shin, feet under hips, chest up, belly tight and FLAT BACK.

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

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

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

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

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

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

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

PROGRAM C

PROGRAM C

WARM UP

Box Jump Warm Up
Pull Up Warm Up

WORKOUT

2 Rounds
39 Sandbag Slams
10 Sandbag Facing Burpees
39 Sandbag Hang Power Cleans
10 Sandbag Facing Burpees
39 Sandbag Front Squats
10 Sandbag Facing Burpees

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

Score: Total Time
Goal: Under 25 Min

Remember it's TWO rounds, so don't be afraid to break the reps up early into smaller sets!The sandbag slam starts with the bag on the ground. Feet under the hips roughly. Knees are bent, sandbag is close to the body, chest is up, arms are straight. Grab the sides of the bag. Drive your heels down and keep your chest up. Stand up hard and fast and guide the bag to your right shoulder. Step forward with your left foot, use your hips to slam the bag straight down to the ground. Set up and bring the bar to your left shoulder and repeat.

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

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

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

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

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

MAMA MODIFICATIONS

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

BURPEES - Pay Attention to any coning that might be happening in the plank position of the burpee. No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull

POWER/SQUAT CLEANS - The Upright Rows and Goblet Squats from the SHIFT programming is a great all around modification for this! You could also try less weight or starting from the hang. For pregnant mamas with bellies that interrupt the most efficient path of the bar, be sure to sub DBs for the bar so you are not training incorrect movement patterns.

 
WEDNESDAY SHIFT 10/02/2019
 
SHIFT WARM UP
SHIFT WORKOUT

12 MIn AMRAP
(As Many Rounds and Reps As Possible In 12 Minutes)

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

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

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

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 2 Rounds +


MAMA MODIFICATIONS

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

BURPEES - Pay Attention to any coning that might be happening in the plank position of the burpee. No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull

 
WEDNESDAY 09/25/2019
 

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: BUTTS & GUTS
POST: ENDURANCE
EITHER: GYMNASTICS

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Warm Up Flow, Pigeon Stretch
Post: Cool Down Flow, Stress Relief

PROGRAM A*

PROGRAM A

WARM UP

Box Jump Warm Up
Pull Up Warm Up

WORKOUT

Every 4 Min for
5 Rounds

20 KB/DB Swings
15 Box Jumps
10 Pull Ups

RX Men: 45-55# KB/DB
RX Women: 30-40# KB/DB

RX Plus Men: Every 3 Min / 15 Pull Ups per Round
RX Plus Women: Every 3 Min / 15 Pull Ups per Round

Score: Slowest round only
Goal: Under 3 min

This means you will start the first round at 0:00, then rest until the 4:00 mark at which you start the second round, third round starts at 8:00, then 12:00, then 16:00.

So the idea here is to get at least 60 seconds of rest between each round. We want you to pick a level of intensity that you can grind for about 3 minutes, rest and repeat for 5 rounds. Choose your weight and pull up variation to allow about a minute of rest.

For the swings you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the 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 box jumps you will choose a box that is roughly 22-24in for men and 18-20in for women if you can! If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench. You may also sub step ups. Or, if you don't have something to jump ON - find something to jump OVER!

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

For the pull ups you may do strict (lower the reps to something you can complete in MAX 3 sets), kipping/butterfly, jumping, ring/trx row. You may also do a row with the bar in the rack. 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 of the way at the bottom and either get the chin over or pull the chest all of the way up at the top!

PROGRAM B

PROGRAM B

WARM UP

Box Jump Warm Up
Pull Up Warm Up
Snatch Warm Up

WORKOUT

Every 4 Min for
5 Rounds

15 Hang Power Snatch
15 Box Jumps
10 Pull Ups

RX Men: 65#
RX Women: 45#

RX Plus Men: Every 3 Min / 15 Pull Ups per Round
RX Plus Women: Every 3 Min / 15 Pull Ups per Round

Score: Slowest round only
Goal: Under 3 min

This means you will start the first round at 0:00, then rest until the 4:00 mark at which you start the second round, third round starts at 8:00, then 12:00, then 16:00.

So the idea here is to get at least 60 seconds of rest between each round. We want you to pick a level of intensity that you can grind for about 3 minutes, rest and repeat for 5 rounds. Choose your weight and pull up variation to allow about a minute of rest.

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

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

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

For the pull ups you may do strict (lower the reps to something you can complete in MAX 3 sets), kipping/butterfly, jumping, ring/trx row. You may also do a row with the bar in the rack. 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 of the way at the bottom and either get the chin over or pull the chest all of the way up at the top!

PROGRAM C

PROGRAM C

WARM UP

Box Jump Warm Up
Pull Up Warm Up

WORKOUT

Every 4 Min for
5 Rounds


15 Sandbag Ground to Overhead
15 Box Jumps
10 Pull Ups

RX Men: Bag you've got
RX Women: Bag you've got

RX Plus Men: Every 3 Min / 15 Pull Ups per Round
RX Plus Women: Every 3 Min / 15 Pull Ups per Round

Score: Slowest round only
Goal: Under 3 min

This means you will start the first round at 0:00, then rest until the 4:00 mark at which you start the second round, third round starts at 8:00, then 12:00, then 16:00.So the idea here is to get at least 60 seconds of rest between each round. You may reduce the reps on the Sandbag if you are working with a heavier bag and it will take more than 60-90 seconds. We want you to pick a level of intensity that you can grind for about 3 minutes, rest and repeat for 5 rounds.

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

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

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

For the pull ups you may do strict (lower the reps to something you can complete in MAX 3 sets), kipping/butterfly, jumping, ring/trx row. You may also do a row with the bar in the rack. 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 of the way at the bottom and either get the chin over or pull the chest all of the way up at the top!

MAMA MODIFICATIONS

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!

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

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.

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 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. You may need to change the movement to squats or something that keeps you legs in the same plane. Option to sub: Single Leg Glute Bridge, Hip Thrusts, Air Squat, Goblet/DB Squat

 
WEDNESDAY SHIFT 09/25/2019
 
SHIFT WARM UP
SHIFT WORKOUT

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


10 KB/DB Swings
8 Alternating Step Ups
6 Ring/TRX or Upright Rows

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

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

For this workout you will perform the 10-8-6 as many times as you can (with good form) in 12 Min.

For the KB/DB Swings you will hold a single weight in both hands (either a KB or a DB). You will stand with your feet roughly shoulder width apart and the heels down. Weight is at the waist and arms are straight. You will hinge at the hips, allow a slight bend in the knees. Keep the chest lifted and pull the weight back between the legs.

Stand hard and fast. Squeeze the legs and the cheeks. This will make bell slightly weightless. From there guide it to eye level with straight arms and keeping the belly tight. Allow gravity to help bring it back down. Keeping belly tight, chest up, and heels down.

For the step ups you will use no weight (unless you want to try holding your weight at your chest). Choose a height that is challenging but you feel safe stepping up AND down. Make sure your whole foot is on the step each time and that the working knee doesn't cave in. Drive through the heel to stand up fully at the top of each rep. Alternate feet with each step. So for each set of 8 you end up doing 4 per leg.

For the ring/trx row option just remember that the more parallel your body is to the ground the more difficult these become. Choose something challenging but that you are always able to do 6 in no more than 2 sets. Make sure arms are straight at the bottom and that you pull all of the way to the chest at the top.

For the upright row option you will hold the weight at the waist in both hands. Pull the shoulders back and down. Pull the weight up your body with your elbows going high and outside (like you are zipping up your jacket.)

MAMA MODIFICATIONS

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!

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

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 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. You may need to change the movement to squats or something that keeps you legs in the same plane. Option to sub: Single Leg Glute Bridge, Hip Thrusts, Air Squat, Goblet/DB Squat

 
WEDNESDAY 09/18/2019
 

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

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Morning Coffee, Down Dog Flow
Post: Neck and Shoulder Reliever, Chest Opener

PROGRAM A

PROGRAM A

WARM UP

Full Body Simple Warm Up

WORKOUT

5 Rounds

Min 1 - Max Double Unders
Min 2 - Max Alternating Hang Dumbbell Snatches
Min 3 - Max Push Ups
Min 4 - Rest

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

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

Score: Total Reps
Goal: 300+

Make it a goal to use as much of the minute as possible for work rather than rest. Lower the load and take smaller sets with really short breaks.

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 you can hit consistently for multiple sets. Rather than trying to do 60 seconds of solid jumping, think about 15-25 seconds of work, quick reset then continue. If double unders are going to be really broken up, maybe choose to go with the dumbbell hop overs or singles for this workout.

For the single DB power snatch the dumbbell will start on the ground. You will have your feet under your shoulders with the dumbbell between the feet and the heels down. You will have a hinge at the hip and a bend at the knee. Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear. In the catch the heels are down, knees out, chest up. Stand to finish. Alternate hands with each rep.

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.

Definitely go from the knees or elevate your hands to maintain good position and get a decent amount of volume.

PROGRAM B*

PROGRAM B

WARM UP

Full Body Simple Warm Up

WORKOUT

5 Rounds

Min 1 - Max Double Unders
Min 2 - Max Hang Power Snatch
Min 3 - Max Push Ups
Min 4 - Rest

RX Men: 75#
RX Women: 55#

RX Plus Men: 95-115#
RX Plus Women: 65-80#

Score: Total Reps
Goal: 300+

Make it a goal to use as much of the minute as possible for work rather than rest. Lower the load and take smaller sets with really short breaks.

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 you can hit consistently for multiple sets. Rather than trying to do 60 seconds of solid jumping, think about 15-25 seconds of work, quick reset then continue. If double unders are going to be really broken up, maybe choose to go with the dumbbell hop overs or singles for this workout.

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

For the 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.

Definitely go from the knees or elevate your hands to maintain good position and get a decent amount of volume.

PROGRAM C

PROGRAM C

WARM UP

Full Body Simple Warm Up

WORKOUT

5 Rounds

Min 1 - Max Double Unders
Min 2 - SB Ground to OH
Min 3 - Max Push Ups
Min 4 - Rest

NO RX or RX+: Use the bag you've got

Score: Total Reps
Goal: 300+

Make it a goal to use as much of the minute as possible for work rather than rest. Lower the load and take smaller sets with really short breaks.

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 you can hit consistently for multiple sets. Rather than trying to do 60 seconds of solid jumping, think about 15-25 seconds of work, quick reset then continue. If double unders are going to be really broken up, maybe choose to go with the dumbbell hop overs or singles for this workout.

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

For 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.

Definitely go from the knees or elevate your hands to maintain good position and get a decent amount of volume.

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, Sled Push, or even Calf Raises. If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or scaling the number of DUs/SUs down to a number that is realistic for your to practice proper positioning and pressure. Any leaking or heaviness in the pelvic floor is a sign that you need to adapt your approach or change the movement to less impact.

DB HANG SNATCH - You can always choose a lighter weight. If you're not comfortable going over head right now or find that you are "coning" during the movement you might want to try the SHIFT programming with KB Swings.

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. You could even sub a modified bench press or seated shoulder press.

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!

 
WEDNESDAY SHIFT 09/18/2019
 
SHIFT WARM UP
SHIFT WORKOUT

5 Rounds

1 Minute Taps/Single Unders
1 Minute KB/DB Swings
1 Minute Push Ups
1 Min Rest

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

Score: Total Reps
Goal: 200 + Reps

For this workout you will rotate each minute through the stations.

The first minute of each round will be single unders or taps. Taps are almost like running in place - tapping one toe at a time on your KB or DB! You may also choose to do a super low step up!

For the KB/DB Swings you will hold the weight in both hands at the hips. Heels are down, arms are straight, chest up and belly tight. You will hinge at the hips and reach the butt back. Make sure the heels are down. Allow the knees to bend slightly.

Pull the weight back between the legs. Stand up hard and fast. Then guide the weight to eye level with the arms still pretty straight.

Allow gravity to bring the weight back down, but don't allow it to pull you forward. Heels down and belly tight!

For the push ups you may do regular, knee, or elevated push ups. Make sure the hands are just outside shoulder width and that they are down by your chest. When you lower keep the belly tight to avoid sagging or snaking. The elbows should go back and in instead of flaring out. When pressing back up you will keep the belly tight.

The goal is to touch the chest to the ground at the bottom and come up to a full lock out at the top.

Choose a version that will allow you to get at least 10 reps each time.

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, Sled Push, or even Calf Raises. If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or scaling the number of DUs/SUs down to a number that is realistic for your to practice proper positioning and pressure. Any leaking or heaviness in the pelvic floor is a sign that you need to adapt your approach or change the movement to less impact.

DB HANG SNATCH - You can always choose a lighter weight. If you're not comfortable going over head right now or find that you are "coning" during the movement you might want to try the SHIFT programming with KB Swings.

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. You could even sub a modified bench press or seated shoulder press.

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!

 
WEDNESDAY 09/11/2019
 

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: OLY
POST: BUTTS AND GUTS

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Pigeon Stretch, Morning Coffee
Post: Sciatica/Piriformis, Hips

PROGRAM A*

PROGRAM A

WARM UP

Full Body Simple Warm Up

WORKOUT

For Time

5 Rounds
20 Alternating Step Up
12 Renegade Row (No Push Up)

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

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

Score: Time
Goal: Under 18 min

1 No Push UP Renegade Row = Right arm + Left armThis is a pretty good amount of volume today. Try to set a consistent, steady pace. Both movement require a lot of stability in the core so keep that belly tight!

For these step ups 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. Stand up all the way at the top of the box and make sure both feet are planted.

If you don't have something to step up onto, or if you are uncomfortable stepping up right now you can sub alternating lunges. Each lunge counts as one rep.

Make sure you choose a weight and a height that you are comfortable stepping up AND down.

For the No-Push-Up Renegade Rows, stay in the plank/top of the push up. Row one dumbbell to the rib cage by pulling the elbow back. Try to avoid rotating very much. Pull the dumbbell all of the way up for each rep then lower under control.

If you are struggling to maintain a tight plank position as you pull, trying lowering the weight or modifying to shoulder taps. You could even do a SUPPORTED single arm DB row by planting one hand against the wall and rowing 1/2 the reps with one arm, then switch and finish with the other.

PROGRAM B

PROGRAM B

WARM UP

Full Body Simple Warm Up

WORKOUT

5 Rounds

20 DB or Barbell Step Ups
20 Supine Barbell or
Ring Rows

RX Men: 75#
RX Women: 55#

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

Score: Total Time
Goal: Under 18 min

This is a pretty good amount of volume today with big sets of each movement. Break them up into smaller sets if you need to but try to set a consistent, steady pace. Be deliberate in your rest with the rows. Think small sets from the beginning to avoid going to complete failure.

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

The only difference with the Dumbbells is that you'll be holding them in your hands by your sides or on your shoulders.

Place your WHOLE foot on the box when stepping up. Make sure you drive through the heel and stand all of the way up - don't allow your knee to cave in as you stand. Alternate feet at the BOTTOM of each step. Each time you step up counts as 1 rep. So for a set of 20 you end up doing 10 per side.

For the ring row, keep your belly tight and shoulders drawn back and down. Ideally your body is horizontal with your feet elevated on a bench or box. If you are doing a supine barbell row, set the bar in the rack low enough that you'll be close to horizontal.

Make sure you can maintain a rigid body position, knees, hips, and shoulders in a straight line at all times. Change the angle if you need to. Pull all the way up until there is chest contact with the bar or rings. Extend your arms fully at the beginning of each rep.

PROGRAM C

PROGRAM C

WARM UP

Full Body Simple Warm Up

WORKOUT

For Time

5 Rounds


20 Sandbag Step Ups
20 Sandbag Bent Row + Slam

RX Men: Use the bag you have
RX Women: Use the bag you have

Adjust reps on SB movement to get close to goal time.

Score: Total Time
Goal: Under 18 min

This is a pretty good amount of volume today. Try to set a consistent, steady pace. Both movement require a lot of stability in the core so keep that belly tight!

For the sandbag step-ups. Choose a box that is roughly 22-24"" for men and 18-20"" for women. You can clean the bag to the front rack, or pop over the head and use the back rack. You can also clean the sandbag to either shoulder and perform your step-ups this way. Facing the box you will step up with one leg, with the whole foot on the box and drive through you heel! Stand all the way up onto the box, then back down, alternate legs each rep.

Subs for step-ups, could be single arm DB, holding a DB in just one hand, or holding a DB in the goblet position. Also lowering the box height, or switching to lunges.

For the bent over slams, set up with your feet shoulder with apart. Push your hips back, chest up slightly, belly tight and back is flat. Take a neutral grip or no-handle grip on the bag. You will maintain a hinged position as you pull the bag to your chest. Keep your belly tight as you aggressively extend your arms toward the floor and slam the bag back to the ground. The power comes from the speed at which you can push the bag away from you. So keep your base tight and think FAST with the arms.

MAMA MODIFICATIONS

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

RENEGADE ROW - If you notice coning in the plank position you may want to do an elevated (i.e.hands on box or bench) renegade row. Or Separate the movement into an elevated push up and then a traditional DB Bent Over Row or even change it to shoulder taps or elevated shoulder taps. If you are later in your pregnancy or in the rehab phase of postpartum you may want to train with intention and sub any of the BIRTHFIT Functional Progressions. You could also sub BIRTHFIT Dumbbell Windmill, BIRTHFIT Bandeed Woodchop, Overhead Plate Hold, Waiter Walks, or Farmer Carry/March.

PLANK HOLD + TAPS - For the pregnant mamas who experience coning or the feeling of heaviness in the plank position or postpartum mamas still healing and rehabing your core, modify the plank to an elevated plank with taps or a table top/all fours position with knees hovering off the ground with taps.

 
WEDNESDAY SHIFT 09/11/2019
 
SHIFT WARM UP
SHIFT WORKOUT

5 Rounds

1 Min Unweighted Alternating Step Ups
1 Min Plank Shoulder Taps

Score: Total Reps of BOTH combined
Goal: 150+

If you are feeling feisty you can add a little weight to the step ups today. Only do this if you are able to keep roughly 20 per round.

For the step ups in this particular workout we want you to choose a height that is challenging but you feel comfortable stepping up AND down. When you step up you will place your WHOLE foot on the step or box. Make sure you drive through your heel and don't allow the working knee to cave in. Stand completely at the top.

Alternate feet with each step. Each step counts as one rep.

If you are unable to step for any reason you may choose to sub lunges (forward or reverse is fine).

For the plank shoulder taps you will start in the top of a push up position. You may be on your toes or on your knees for this. You will bring your right hand up to touch your left shoulder, then your left hand up to touch your right shoulder. Keep the belly tight and butt down!

Your shoulders should be in line with your hips and if on your toes - should also be in line with your ankles. NO saggy bellies or hips. No high butts.

Each time you tap BOTH shoulders it = 1 rep.

MAMA MODIFICATIONS

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

PLANK HOLD + TAPS - For the pregnant mamas who experience coning or the feeling of heaviness in the plank position or postpartum mamas still healing and rehabing your core, modify the plank to an elevated plank with taps or a table top/all fours position with knees hovering off the ground with taps.