WORKOUT

WARM UP

Full Body Simple Warm Up

WORKOUT

10 Rounds

100 M Bear Hug Walk
8 Alt Bag Slams
6 Ground to Overhead

Rough idea for Sandbag Weights:

Men 50-60#
Women: 30-40#

Score: Total Time
Goal Time: 20 Min

So, we're looking for about a round every 2 minutes. Consider lowering the rep scheme to 50m - 6 Slams - 4 G2O for heavier bags. Take your time setting up for the slams and then be aggressive and use your POWER on the slam!

For the bear hug walk, hold the bag against your chest with your arms wrapped around the bag. Keep your belly tight as you walk. Avoid leaning back, stand up tall.

100m should take less than a minute. Try to go unbroken!

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 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!

MOVEMENT TIP

STREET PARKING 5K PROGRAM WEEK: 3 RUN: 2 (Time)

**You should have at least 1 day between run sessions.

2 ROUNDS

RUN 1000 M - MODERATE
REST 3 MIN
RUN 400 M - FAST
REST 3 MIN
RUN 600 M - FAST
REST 5 MIN

Total: 4000 M

MODERATE = 75-80% - SUSTAINABLE / SLIGHTLY UNCOMFORTABLE
FAST = 85-90% - UNCOMFORTABLE BUT SUSTAINABLE
REST = REST

SCORE: TOTAL TIME (including rest)
GOAL: Your FAST for 400 and 600 are not the same necessarily. They are fast and 80% effort for that distance - 400 will be a bit faster than 600. Do not mess up paces to get a better score. The rest is important!

Run Version: (No Measure)

2 Rounds

Run 6 Min - Moderate
Rest 3 Min
Run 90 Sec - FAST
Rest 3 Min
Run 3:00 Min - FAST
Rest 5 Min

Total Time (Including Rest): 38:00 (doesn't include 5 min at the end of second round)

Goal: Keep those paces. Second round is close to same distance as first.
Score: If you can wear a watch or something to measure total distance.

Row Version

2 Rounds

Row 1250 M - Moderate
Rest 3 Min
Row 500 M - FAST
Rest 3 Min
Row 750 M - FAST
Rest 5 Min

Total Distance: 3650 M

Goal: Keep those paces. Second round is close to same time as first.
Score: Total Time - Including Rest

Bike Version

2 Rounds

Bike 60 Cal - Moderate
Rest 3 Min
Bike 25 Cal - FAST
Rest 3 Min
Bike 40 Cal - FAST
Rest 5 Min

Total Cal: 250 (ouch)

Didn't give cals for men and women this time - you've got this ladies.

Goal: Keep those paces. Second round is close to same time as first.
Score: Total Time (Including Rest)

Butts!

5 Rounds
30 Seconds KB Pass Under Lunge Right
30 Seconds KB Pass Under Lunge Left
30 Weighted Jumping Squats
1 Min Rest

RX Men: 53#
RX Women: 35#

For the pass unders you will get into a lunge position with the kb in one hand. You will lunge down and simultaneously pass the kb under the front leg to the other hand. That is one rep. Lunge and bend with the LEGS and keep the torso as upright as possible.

For the jumping squats you will start with the kb on the ground, pull it up and jump at the same time! Arms are just ropes. All work is done with the lower body!

Guts!

4 Rounds
30 Seconds Right Knee Up Plank
30 Seconds Rest
30 Seconds Left Knee UP Plank
30 Seconds Rest
30 Seconds Flutter Kicks
30 Seconds RestFor the knee up planks you will start at the top of a push up position. You will bring one knee all the way up to the chest and hold for 30 seconds.

For the flutter kicks, lift your head and feet off of the ground, pressing your low back into the ground. Make small little swimming type kicks with the feet while keeping the legs straight.

MAMA MODIFICATIONS

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

POWER CLEAN - You could also try less weight or starting 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 incorrect movement patterns.

KB/DB Deadlift - If pregnant and the shape of your belly is creating a change in the efficiency and safety of the bar path or postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift or elevate the KB/DB from the floor to mid shin level or higher for your starting position. 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.

Shoulder Press (6 x 4)

For this movement you will start with the bar on the shoulder with the elbows slightly in front. Tighten the belly, squeeze the butt and lift the chest.

From here this is a strictly upper body movement only. You will move the face out of the way and PRESS the bar straight up! Once past the face you will bring your head back to neutral.

Lift finishes with the bar locked out over the middle of the body overhead.

Lower the bar back to the shoulder for the next rep.

It is acceptable to absorb the lowering of the bar by bending the knees. You must just first come to a standing position before and pause before the next press can begin.

Bent Over Row (3-5 Sets of Max Reps)

For this you will want to choose a weight that will allow you to get somewhere between 8 and 12 reps. Less than 8 and it's too heavy. More than 12 and its too light.

To perform this movement you will deadlift the bar to the middle of the shin. The weight is in the heels, back is flat with the chest up. Bar is close to the body and the arms are straight. There is a slight bend in the knee. You will pull the elbows back to bring the bar to just under the chest. Don't allow the elbows to flare out.

Lower the bar back to the mid shin/straight arms without losing position or allowing it to touch the ground.

2 Rounds

10 Scapular Pull-Ups
30 Seconds Bench Tricep Stretch
10 Banded Pass Throughs
20 Forward to Backward Swinging Kicks (On right + left)Scap Pull Ups

1. Begin in a dead hang on the bar, with your hands shoulder width apart. You should be sinking down, with your shoulders in contact with your ears.
2. Engage the lats by "pulling down on the bar", creating as much space as possible between your shoulders and ears.
3. Hold for two seconds.
4. Lower back down into your dead hang position.

Bench Tricep Stretch

1. Begin sitting glutes-to-heels on the ground, facing your bench (or, any apparatus you are using: Chair, couch, desk, etc.)
2. Place your hands on the bench, palms down, and slide them forward until your elbows are supported. The goal is to keep the joint as comfortable and safe as possible.
3. Arms should be shoulder width apart.
4. With your knees together, lift your glutes and set your hips directly over your knees. Both legs should be together and creating aa 90 degree angle.
5. Allow your head to fall through your arms, and press your chest towards the floor.
6. Bend your elbows and pull your thumbs to shoulder blades. This will intensify the stretch in the triceps.
7. Engage your core by pulling the belly button into your spine. This will flatten out and protect the lower back. No sagging.

Banded Pass Through:

1. Begin standing with your feet together, quads squeezed, and glutes engaged. Round your hips under (think of yourself as a dog with its tail between its legs) to ‘turn on’ your core. Practicing this total body tension from your warm-up is going to transfer into higher level skills.
2. Grip your band (any thickness) in a wide set up for the first few reps. Usually near the ends.
3. Using straight arms, lift the band overhead and backwards, until it hits the back of your glutes.
4. Hold to maximize the stretch.
5. Return to your front starting position by repeating the same motion forward.
6. As you get comfortable, begin walking your hands in to a more narrow grip for increased difficulty.

3 Rounds
The Goal: Go Unbroken - Don't Come Off The Bar

5 Kipping Pull-Ups
5 Hanging Blind Changes
5 Toes to Bar

Go To Failure - Active Bar Hang

Rest 2 Min Between Rounds

Subs or Modifications:
Lower Numbers to 2-3 of each

OR

Kip swings
Active bar hang
Only lift toes/knees as high as possible

Score: Number of rounds completed without coming off the bar.

Kipping Pull Ups:

1. Begin standing directly under the bar.
2. Jump to the bar and catch in a Hollow position.
3. Drive your heels back, press your chest forward, moving into an Arch position.
4. Snap your toes toward to initiate your vertical path.
5. Squeeze your glutes and guide your chin above the height of the bar.
6. Once your chin clears the height of the bar, lean your shoulders backward, and slightly lift your toes in the front to keep an even weight distribution.
7. As you fall under the bar, move back into your arch position, setting yourself up for the next rep.

Hanging Blind Changes:

1. Begin in a dead hang on the bar, with a shoulder width grip.
2. Release ‘Hand 1’ from the bar, and allow your body to turn 180 degrees.
3. Re-grip the bar with ‘Hand 1’.
4. Shift your weight to ‘Hand 1’, release ‘Hand 2’, and reposition it to a neutral grip.
5. Finish the Hanging Blind Change in the same dead hang position.
6. Alternate turning between both arms.

Toes to Bar:

1. Begin standing directly underneath the pull-up bar, and jump. When catching the bar, land in a hollow position.
2. Immediately drive your heels back, into a superman (arch) position, and you will be ready for your first toes to bar rep.
3. Using your core and hip flexors, swing your legs towards the bar, making contact with your toes. Simultaneously, press the bar towards the floor to help engage your lats.
4. Once your toes make contact, allow your legs to swing back down, gaining momentum, and helping to reposition you back into your superman position.
5. Continue to connect reps using the swing and momentum to your advantage.
6. For additional help, check out the Toes to Bar program under Extra Programs on the member’s website.

Skill: Handstand Push Ups

EMOM 6 Min:
Every Minute on the Minute for 6 Min

30 Seconds Max Reps - Kipping Handstand Push Ups

Rest Remaining 30 Seconds

Subs or Modifications
Pike on Box Handstand Push Ups

Kipping Handstand Push Up:

1. Kick up to a handstand against the wall, with your hands set outside the shoulders.
2. Carefully lower yourself down to the floor, ending in a headstand against the wall.
3. Bend your knees and pull them down towards your triceps.
4. Aggressively drive your heels towards the ceiling, and squeeze your glutes.
5. Make sure to finish in a fully extended handstand before moving into the next rep.

DO NOT go to failure. DO NOT slam down into the ground. Keep control throughout.

MOVEMENT TIP

Hang Clean (8 x 2 (Every 2 Min for 16 Min))

For these cleans we are ideally looking for a full clean each time! This means you will land in the bottom of a squat and stand up before the next rep.

To begin this lift you will deadlift the bar to the waist. Feet are roughly hip width apart. Arms are striaight and hands are just outside of the legs. Weight is in the heels. Think of lifting the chest and tightening the belly. From here, you will dip the chest forward and pull the bar into the body. Keep the arms straight and allow the bar to slide down the leg as you hinge at the hips and bend the knees slightly. Keep those heels down. Once you are just above the knee you will stand up hard and fast (almost think to JUMP) while driving through the heels! Arms stay straight until you have finished with the legs and hips!

From here you will shrug the shoulder and pull YOURSELF down under the bar. To keep the bar close to the body the elbows will go high and outside as you go down! Bring the elbows around hard and fast. Feet move out to squat stance. And you catch the bar on the front of the shoulder with the elbows up. Hips are below the knees. Knees are out. Chest is up. Belly tight. Stand by leading with the chest and elbows.

Lower the bar back to the "hang" or to the waist to perform next rep.

Clean Pull (5 x 3)

This drill focuses on the UP portion of the lift!

The bar will start on the ground. Your feet will be roughly shoulder width apart, hands just outside of the legs. You will have a hinge at the hip and a bend at the knee with the chest SLIGHTLY over the bar. Flat back (chest up). Weight in heels. Knees forward and out slightly. Arms straight.

To perform the lift you will bring the bar off of the floor by digging in the heels and lifting the chest. Pull the bar in close to the body. Once past the knee you will increase the speed you are moving and finally right when you are about to be at the hip with the bar you will explode UP and shrug the shoulders. Make the bar weightless using no pull at all from the arms.

You may hold onto the bar and lower back to the ground for the next rep or drop and re-set.

10 Arm Circles Right
10 Arm Circles Left
10 Double Arm Circles

10 Scarecrow Press
10 Band Pull Aparts

60 Second Banded Lat Stretch Right
60 Second Banded Lat Stretch Left

10 Single DB Goblet Press
5 Alternating Press + Press (Press Right, Press Left, Both)
5 Push Press
5 Push Jerk

***See full demo of the movements in the video demo you can find on Members Only!

Part A
10 Min EOMOM
(Every Minute on the Minute for 10 Min)

10 Close Grip DB Bench Press

Then
Part B

3 Round Superset
(Rest 30s to 1 Min Between Movements)

10-12 Dumbbell Flys
10-12 Skull Crushers
12-15 Wide Hands Out Push Ups
12-15 Diamond Push Ups

Movements are slow and controlled with 1 second pause on both ends, stay engaged the whole time.

Score: Enter Weight for Bench Press. (Note other weights in comments)For close grip DB Bench, lie down on the bench with the dumbbells on your chest, palms facing toward each other, elbows tight to the body. Draw your shoulder blades down into the bench and keep them pulled back even as you press up. Keep the DBs closer than shoulder width apart and press straight up until your arms are fully extended and perpendicular to the floor. Lower the DBs with control back to your chest.

For the flys, lie face up on the bench with arms extended straight up in the air. Keep your belly tight, avoid arching your back as you lower your arms out wide. You can keep a very slight bend in your elbows. Return the DBs back to your starting position.

For the skull crushers keep the shoulders back and down and bend only from the elbow - bringing the bar or dumbbells close to your "skull". Really extend the elbow hard at the top!

For the wide grip push ups, take your hands out a good bit wider than shoulder width. Maintain a rigid plank position. Lower your chest and thighs to the floor. Keep everything tight and press straight back up until your arms are straight.

For the diamond push ups, place your hands together with thumbs and index fingers touching to form a diamond shape.

Do push ups from your knees or elevate your hands if you need to, in order to keep your body tight and get that full range of motion!

WORKOUT

WARM UP

Full Body Simple Warm Up
Box Jump Warm Up

For Time

30 Sandbag over Shoulder
100 Hop overs
60 Sandbag Front squats
100 Hop overs
90 Back squats

RX Men 50-60#
RX Women: 30-40#

Score: Total Time
Goal Time: 25 Min

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

For the hop overs you will stand next to your bad and hop laterally over the narrow side. You may also do a lateral shuffle. Think fast toe taps on the bag as you step laterally on and over to the other side.

For the front 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.

For the back squats, clean the bag to your shoulder then push press it over your head to your back rack. Once in position, apply the same exact mechanics as the front squat. Chest up, belly tight, knees out!

RUN VERSION

4 Rounds
Run 90 Seconds
Rest 10 Seconds
Run 90 Seconds
Rest 10 Seconds
Run 90 Seconds
Rest 10 Seconds
Run 90 Seconds
REST 90 SECONDS

Goal: Hold same distance for every 90 second interval throughout. We are learning how to pace!

Ok, so let's make sure you are reading this right.

It is 4 Rounds of 4 x 90 seconds run with 10 seconds rest between and 90 seconds rest between ROUNDS.

This means a total of 16 - 90 second intervals. Got it?

After every 4 sets of 90 seconds you rest 90 seconds instead of 10.

Whats the deal with 10 seconds rest anyway?

We are learning how to pace and feel where we are at! As mentioned above - goal for this workout is to travel the same distance for each 90 second interval without taking it "too easy" or dying off. Figure out what you are capable of holding!

ROW VERSION

4 Rounds
Row 90 Seconds
Rest 10 Seconds
Row 90 Seconds
Rest 10 Seconds
Row 90 Seconds
Rest 10 Seconds
Row 90 Seconds
REST 90 SECONDS

Goal: Hold same distance for every 90 second interval throughout. We are learning how to pace! Instructions are same as for the run.


BIKE VERSION

4 Rounds
Bike 90 Seconds
Rest 10 Seconds
Bike 90 Seconds
Rest 10 Seconds
Bike 90 Seconds
Rest 10 Seconds
Bike 90 Seconds
REST 90 SECONDS

Goal: Hold same distance for every 90 second interval throughout. We are learning how to pace!Instructions are same as the run, except measure calories instead of distance.

Part 1:

4 Rounds
8 Split Squats (Right)
8 Stiff Legged Deadlifts / Good Mornings
8 Split Squats (Left)
8 Stiff Legged Deadlifts / Good Mornings.

Rest as needed between movements and rounds.

Score: Weight used
Goal: Good and controlled movement. You shouldn't have to break any of these sets.

For the split squats you may hold a dumbbell in each hand or place a barbell on the back.

Your back leg should be slightly elevated on a stack of plates, a bench, or a box - something like that. Make sure that your front leg is far enough forward that when you go down your heel stays down when your butt is below your knee. Don't allow the knee to cave in as you go down or up.

For the stiff legged deadlifts you will hold the dumbbells in each hand at the waist. Reach the butt back and keep the knees MOSTLY straight. Keep the chest up, belly tight, arms straight and pull the weight in close to the body. Allow the dumbbells to slide down the leg - keeping the heels down.

You will lower the dumbbells until they are at roughly mid-shin level. Drive through the heels, lift the chest, and squeeze the cheeks to stand up.

If you choose to do good mornings, the bar will be on the back. You will keep the chest lifted, belly tight, and heels down. Reach the butt back and allow a SLIGHT bend or softening of the knees. Lower the chest to 90 degrees (or less if you start to lose position). Squeeze the butt to come back up!

Workout

Alternating Tabata:

6 Rounds (6 Min Total)

20 Plank Hold
10 Sec Rest
20 Sec Russian Twists
10 Sec Rest

No Score!For the plank hold you will be on the elbows. The shoulders, hips, knees, and ankles should all be in one line.

Do not allow the hips to sink or the butt to be up high.

For the Russian twists you may use a dumbbell, plate or med ball. You will hold the weight in both hands and sit on the ground with legs out in front, knees bent slightly, and heels on the ground. Lean back slightly and touch the weight on the ground on one side then the other.

Rough idea for weight to use is 15-25# for women - 35-45# for men.

Move consistently for 30 seconds each time.

MAMA MODIFICATIONS

SPLIT SQUATS - 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, lower the height for the back leg or even sub a lateral step up. If you’re having a hard time with the balance, (especially good for pregnant moms who have a challenge with changing center of gravity!) feel free to keep both feet on the ground for a regular lunge or a split stance Romanian Deadlift. You could also try a glute bridge/hip thrust (single leg option is good too!).

STIFF LEGGED DEADLIFTS - This can be such a great movement for mamas! Focus on good posture, breathing mechanics, and midline stability. Feel free to use lighter weight, a slightly wider stance, or even sub a Banded Good Morning

PLANK HOLD - For the pregnancy mamas who experience coning or the feeling of heaviness or pressure in the plank position or postpartum mamas still healing and rehabbing your core, modify the plank to an elevated plank with or a table top/all fours/bear position with knees hovering off the ground. You can also sub an overhead plate hold or front rack hold.

RUSSIAN TWISTS - For pregnant mamas trying to avoid twisting or postpartum mamas healing diastasis, sub: Pallof Press, BIRTHFIT Functional Progression 2, BIRTHFIT Dumbbell Windmill, or BIRTHFIT Banded Woodchop (Search BIRTHFIT YouTube library for demo videos)

Deadlift (7 x 3 )

These are intended to be the same weight across all 7 sets. Warm up to about 80-85% if you know those numbers and see if you can hold that. Or if that is feeling light today - feel free to go a bit heavier.

If you don't know percentages - NO problem! Feel how things are feeling as you are doing warm up sets. Find something challenging for you. If you get a few sets in and feel you should go Up or Down - don't hesitate. It might take some time to figure out what you are capable of. Your score is the weight you do across all 7 sets - or your heaviest set.

Rest 2 min between sets.

For the deadlift the bar will start on the ground. Your feet are under the hips with the heels down. The bar is close to the body. Bend at the hip and bend your knees slightly. Keep the chest up, belly tight, and back flat as you grip the bar just outside of the legs with the arms straight.

To lift the bar you will dig the heels into the ground and raise the chest. Actively pull the bar INTO your body to keep it close! Keep that belly tight and don't allow the weight to pull your spine out of that rigid position. Once past the knees think about squeezing the butt to bring you to a complete standing position. You don't need to lean back or shrug. Just stand all of the way up.

To lower the bar you will reach the butt back and once again actively pull the bar into your body to keep it close. Keep the knees out of the path of the bar by delaying any major knee bend until after the bar has past the knees.

These should be touch and go sets of 3 with no excessive bounce at the bottom.

Metcon (AMRAP - Reps)

7 Min AMRAP
Weighted Strict Pull Ups

RX+: (Must be done in sets of 3)

Put weight you used in comments.For this if you need to just do strict pull ups with no weight that is fine.

Since 7 min is a long time and it's just pull ups - we prefer a sub for this one (for those of you who don't have strict pull ups) to be banded strict OR supine (body parallel to the floor) bar or ring rows.

We don't want you doing a million reps of the slow lower.

Make sure you hang completely from the bottom and get the chin over at the top of each rep.

2 Rounds:

10 Scapular Push-Ups
30 Seconds High Knees
10 Banded Pass Throughs
30 Seconds Jumping SquatsScapular Push Ups:

1. Set up in a plank position, with your shoulders directly over your wrists.
2. Keeping your entire body tight, allow only your shoulders to relax, and sag down towards the floor.
3. Re-engage the shoulders by "pressing away from the floor" and getting as tall as possible at the top of your plank position.
4. Continue releasing and extending your shoulders, without compromising your tight body position in the plank itself.

High Knees:

1. Begin in an open space, with your arms bent and by your sides (elbows at a 90 degree angle), and core braced.
2. As you begin running in place, lift each knee to hip height, so that your quads become parallel to the floor. Toes should be pointed as soon as they leave the ground with every rep.
3. Rebound off the balls of your feet, not letting the heels hit the ground.

Banded Pass Through:

1. Begin standing with your feet together, quads squeezed, and glutes engaged. Round your hips under (think of yourself as a dog with its tail between its legs) to ‘turn on’ your core. Practicing this total body tension from your warm-up is going to transfer into higher level skills.
2. Grip your band (any thickness) in a wide set up for the first few reps. Usually near the ends.
3. Using straight arms, lift the band overhead and backwards, until it hits the back of your glutes.
4. Hold to maximize the stretch.
5. Return to your front starting position by repeating the same motion forward.
6. As you get comfortable, begin walking your hands in to a more narrow grip for increased difficulty.

Jumping Squats:

1. Begin in a squat stance, with your feet right outside the hips, toes pointed slightly out.
2. Squat down until your hips travel below your knees.
3. As you stand, you will move directly into an explosive high jump, getting off the ground as much as possible.
4. Absorb the landing by bending the knees and smoothly dropping directly into your next squat.
5. The goal....See Members Only

AMRAP 15 MIN

30 Weighted Sit-Ups
20 Kipping Handstand Push-Ups
10 High Jump Overs
5 Strict Pull-Up + Horizontal Leg Lift

Subs and Modifications
Less weight
Use two abmats / Box Handstand Push-Ups
Use a lower target
Negative pull-up + leg lift

Score: Total Completed Rounds + Any Additional Reps
Goal: QUALITY Reps!! 3 Rounds give or take.

Weighted Sit Ups:

1. Begin on the ground, with your legs in a butterfly position (feet together, knees out to the side), holding your weight close to the chest.
2. Keeping your feet on the ground, lay back to the ground, making sure to touch your upper back.
3. Sit-up back into your starting position.

Kipping Handstand Push Ups:

1. Kick up to a handstand against the wall, with your hands set outside the shoulders.
2. Carefully lower yourself down to the floor, ending in a headstand against the wall.
3. Bend your knees and pull them down towards your triceps.
4. Aggressively drive your heels towards the ceiling, and squeeze your glutes.
5. Make sure to finish in a fully extended handstand before moving into the next rep.

High Jump Overs:

1. First, choose a box, bench, etc. of the appropriate height. You should be challenged, but should not feel like you will trip over your apparatus.
2. Facing your equipment, jump over, being as explosive as possible.
3. Make sure to land with a bend in your knees, to safely absorb your weight.

Strict Pull-Up + Horizontal Leg Lift:

1. Begin in an active hang on the bar, gripping right outside the shoulders.
2. Keeping a tight body position, pull yourself vertically, until your chin clearly comes over the height of the bar.
3. Lower yourself back down into an active hang.
4. Keeping your legs tight and straight, lift them to horizontal.
5. Lower your legs back down, finishing in your active hang position.
6. Try to be as controlled as possible, to avoid swinging.

Skill Focus: Static Balance

EMOM 8 Minutes:

Min 1: 30 Seconds Forward Scale Right
Min 2: 30 Seconds Single Arm Plank Right
Min 3: 30 Seconds Forward Scale Left
Min 4: 30 Seconds Single Arm Plank Left

Subs and Modifications:

Only scale forward as far as possible
Single arm plank from the knees

No Score

Forward Scale:

1. Begin standing on both feet, with your arms out to the side, parallel to the ground.
2. Shift your weight and stand on your right leg, lifting your left leg behind you.
3. Begin leaning forward, chest coming towards the ground, while the back leg simultaneously lifts behind you.
4. You want to make sure that as you lean, your body position stays straight— You should be in a tight, straight line from your left foot, to shoulders.
5. When you lean forward as far as you can, slowly return back to your starting position.
6. This movement should be very slow, and very controlled.

Single Arm Plank:

1. Begin in a plank position, with your hands underneath your shoulders.
2. Very slowly, press your right hand into the ground, and lift your left hand off the floor.
3. The goal is to keep your body tight and parallel to the floor as you lift and hold your hand off the ground.

Thruster (6 x 3 Building)

For these sets you may take the bar from the ground or from a rack. If you take the bar from the ground - it is acceptable to do a squat clean straight into your first thruster. It is also ok for you to do a power clean and then go into your first thruster.

You will rest 2 min or so between sets. The goal is to go heavier for each one.

For the thruster specifically - the bar will start on your shoulders. You will want to maintain somewhat of a grip, but allow it to loosen to get the elbows as high as possible. Hands are just outside of the shoulders. The feet are shoulder width apart with the weight in the heels. Before descending into the squat you will want to thin about tightening the belly - lifting the chest and lifting the elbows.

To squat you will reach the butt back and down as you dig your heels into the floor and drive your knees out. Keep the chest and the elbows UP - don't allow the weight to pull you forward. Keep that belly tight. The goal is to get the butt below the knee at the bottom with out shifting onto the toes, caving the knees, or collapsing through the back.

From this bottom position you will drive through the heels and lead with the chest and the elbows to come up! You will want to stand up hard and fast so when you finish the up with the hips and legs the bar has momentum and becomes somewhat weightless off of the shoulder.

From here you will move your face out of the way. Keep your belly tight and squeeze your butt. Press the bar straight up to lock out overhead with the bar over the middle of your body!

When lowering absorb with the knees and lead with the elbows. If it's a weight you can control you can take that right into the next thruster. Once it's heavy for you, you may need to lower to the shoulder and then re-set a bit.

These are meant to be unbroken sets of 3 reps without dropping or racking the bar.

Barbell Hip Thrusts (Single Leg 5 x 8 (each side))

Can be done on a bench or stack of plates should work too.For this movement you will have the bar or you could even use a sandbag or something else in the crease of the hips. Your shoulders should be on a bench or box (something around 15-20").

You will bend one knee and plant the heel. The other leg will remain straight. By pressing down with the heel and squeezing the cheeks you will raise the hips - working on one leg only. Leg that is straight does not assist.

If you need to - you can even do these unweighted.

12 sets total

3 sets of 8-10 Z Press
then
3 sets of 12-15 Standing Upright Rows
then
3 sets of 10 Left/10 Right Lying one-arm Lat Raise
then
3 sets of 8-12 Front Raises

Rest as needed between sets and movements.

Score: Weight used for Z Press

Do all 3 rounds of each movement before moving on to the next one. Go LIGHT on the lying lat raises and front raises. Each movement should be slow and controlled with a 1 second pause at the top.

For the Z press you will sit on the floor with legs extended in front of you. Sit up very tall with the DBs on the shoulders with elbows high. Keep the rib cage down and belly tight. Press straight up until your elbows are locked out with biceps by the ears. Bring the dumbbells all the way down to the shoulders each time.

For the upright row, stand up tall with a dumbbell in each hand. Keep your chest up and belly tight as you pull the dumbbells up to your chest. They should stay close to your body. Elbows shouldn't really go higher than your shoulders. Lower back to your waist with control.

For the lying lat raise, lay on your side on a bench or the floor with your head supported by your bottom arm. Holding a dumbell out in front of in your top hand, raise your arm until it is perpendicular to the floor. Keep a slight bend in your elbow the whole time and try to keep your hips from shifting during the lift.

For the Dumbbell Front Raise both arms move together. Allow a slight bend in the elbow and avoid using any "kipping" or bouncing to move the weight. You will raise your arms up in front of you with wrists facing down until arms are parallel to the ground.

Bench Press (6 x 4 (Building Sets))

Rest 2 Min between sets.

Each set should be heavier than the last. Start with something heavy but that you are confident in.

As always don't go too heavy if you don't have a spot or a SAFE way to bail.

For the bench you should try to get set up so that your feet and heels are down. If you have a tall bench or if you are short - you can put plates where your feet will be! Keep the butt on the bench. Before you unrack the bar think of pulling the shoulders back and down and pinching a pack of playing cards in your armpits.

Hands should be just outside the shoulders with a full grip around the bar. As you lower the bar, keep the elbows IN.

Touch the chest (not BOUNCE on the chest) and press to lock out at the top.

Single Arm Dumbbell Press (4 x 8-12 Each Side)

Choose a weight that you can do 8 for sure, but 12 is pushing it.

You can do these seated or standing. Either way keep the belly tight and rib cage pulled in.

Start with the dumbbell at the shoulder, press to lockout getting the bicep by the ear.

Do 8-12 on one side and the same on the other.

Rest about 30 seconds between arms and 1-2 min between rounds.

Butts

4 Rounds
15 Stiff Legged "No Touch" Deadlifts
30 Jumping Lunges

Rest 2 Min between Sets

No rest between movements

Score is weight used for Stiff Legged DeadliftsFor the stiff legged "no touch" deadlifts - you will start with the bar in the hang position. Reach the butt back and keep the bar in contact with the legs. Allow the bar to travel down the leg by hinging at the hips. Goal is to keep knees pretty straight but not completely locked out. You will continue to go down until the bar is at the shins but do not let the bar (plates) touch the ground before turning it around to stand up.

Keep the bar in contact with the body on the way down and up. To stand up, squeeze the butt. Back should be flat and chest should be up throughout.

For the jumping lunges - you will jump as you switch which leg is in front and which one is in back. Touch the back knee lightly - no slamming! Make sure you are driving off of the front heel and working to keep the torso up.

If you cannot or are not ready to jump - no problem. Just sub regular lunges!

3 Rounds

1 Min Side Plank with Weight Right
15 Side Plank Pass Throughs Right
Rest 1 Min

1 Minute Side Plank with Weight Left
15 Side Plank Pass Throughs
Rest 1 Min
Max L -Sit Hang

No Score, but use a LIGHT weight. Go heavier after first round if first round is too light.For the side plank you can do it with both knees off of the ground, or you can put one knee down. You will be sideways on one elbow and the other arm (holding a light weight) will be extended out to the side (up).

Keep the hips lifted. If you start to sag you can take small breaks throughout the minute, but try to hold it! If you need to do these weightless that's ok too!

Once the minute is up you will perform the pass through by reading the weight around the torso and through the space between your hips and the ground. Roll back out of it and back to the starting position. That is 1 rep.

Once again - all of this can be done with no weight if necessary.

For the L-Sit Hang you will fight to keep your legs straight and out in front of you. If you need to allow a knee bend or even do the whole thing in a tuck position, that is ok.

MAMA MODIFICATIONS

STIFF LEGGED DEADLIFTS - This can be such a great movement for mamas! Focus on good posture, breathing mechanics, and midline stability. Feel free to use lighter weight, a slightly wider stance, or even sub a banded good morning

JUMPING LUNGES - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do a smaller step/less range of motion, or sub stepping step up lunges. 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 a squat jump.

SIDE PLANKS WITH WEIGHT/PASS THROUGHS - In addition to the options in the movement description, you can use less weight or no weight, or practice holding a side plank without the rotation. If you’re working on healing or managing diastasis you may want to sub Functional Progression 2 (see the video demo in the Warm Up section of the website) or sub the rolling transition from Functional Progression 1 to 2. You could also sub BIRTHFIT Banded Woodchops or BIRTHFIT Windmills.

MAX L-SIT HANG - If you notice any coning or are working to heal or manage diastasis feel free to sub a Farmer Carry/Hold, Overhead Plate Hold/March, Bear Pose Or Functional Progression 4 Hold or Crawl.

This is our fourth official week of the Sandbag Accessory programming! We have had sandbag versions of the daily workouts for a while - but THIS is a sandbag specific workout with movements that won't necessarily fit into the regular daily versions of the workout.
This workout is great for anyone who wants to learn more ways to implement their sandbag and gain strength from playing with this unstable load. Add this in wherever makes sense for your schedule.

Pro Tip: Most of these workouts are more "workout" than accessory. Probably skip the regular workout on the day you do it and if anything throw in one of the other accessory programs.

WORKOUT

20min AMRAP

Run 200M
15 Bent over sandbag slams
10 sandbag sit ups

MOVEMENT TIP

Warm Up

2 Rounds:
10 Scapular Pull-Ups
0:30 Bench Tricep Stretch
10 Kip Swings
5 Push-UpsScapular Pull-Ups

1. Begin in a dead hang on the bar, with your hands shoulder width apart. You should be sinking down, with your shoulders in contact with your ears.
2. Engage the lats by "pulling down on the bar", creating as much space as possible between your shoulders and ears.
3. Hold for two seconds.
4. Lower back down into your dead hang position.

Bench Tricep Stretch

1. Begin sitting glutes-to-heels on the ground, facing your bench (or, any apparatus you are using: Chair, couch, desk, etc.)
2. Place your hands on the bench, palms down, and slide them forward until your elbows are supported. The goal is to keep the joint as comfortable and safe as possible.
3. Arms should be shoulder width apart.
4. With your knees together, lift your glutes and set your hips directly over your knees. Both legs should be together and creating aa 90 degree angle.
5. Allow your head to fall through your arms, and press your chest towards the floor.
6. Bend your elbows and pull your thumbs to shoulder blades. This will intensify the stretch in the triceps.
7. Engage your core by pulling the belly button into your spine. This will flatten out and protect the lower back. No sagging.

Kip Swings

1. Begin standing under the bar.
2. Jump to the bar, landing in a hollow position.
3. Drive your heels back and push your chest forward into an arch position.
4. Continuously move back and forth between the hollow and arch, keeping the glutes and legs tight.
5. Note: Smaller and tighter positions are better than larger, out of control positions! Make sure you are fully engaged.

EMOM x 12
(Every Minute on the Minute for 12 Min)
Min 1: 2-5 Bar Muscle-Up
Min 2: 12 Single Arm Medball Push-Ups

Subs and Modifications
Less reps / Jumping transitions
Regular push-ups / Push-ups from the knees

Score: Total Reps of Both

So if you do 2 Bar Muscle Up and 12 MB Push UPs per round your score would be 12 BM + 72 Push Ups=84Bar Muscle Up

1. Begin standing behind the bar
2. Jump to the bar and catch in a hollow position
3. Allow yourself to patiently swing forward, opening into an arch position as you pass to the front of the bar
4. Hit the full range of motion in your arch position
5. Once you start swinging backwards, drive your knees towards the ceiling
6. (Aggressively!) Squeeze your glutes to produce as much power as possible, driving your hips towards the bar
7. As you come close to the bar, sit up quickly using your core, and shift your hands over the top of the bar
8. Land in a front support

Med Ball Push Ups

1. Set up in a plank position, with your left hand on top of the Medball, right hand on the floor. Your left arm will be bent, so your body remains parallel to the ground.
2. Lower yourself towards the ground, making sure your elbows track backwards.
3. Push back up into your starting position.
4. Staying in your plank position, roll your Medball towards your right hand.
5. Set up in your plank position with your right hand on the Medball, left hand on the ground.
6. Perform a push-up.
7. Continue alternating the Medball back and forth between both sides.

Skill Focus: Spacial Awareness
3 Rounds for Quality:
5 Jump Full Turn to the Right
5 Candlestick to Forward Roll
5 Jump Full Turn to the Left

Subs and Modifications
Jump Half Turn / Jump Quarter Turn
Candlestick with Bent Legs / Slow Forward RollJump Full Turn

1. Begin standing with your feet hip width apart.
2. Using your arms to help with momentum, jump and spin 360 degrees to the right, landing in the same position, facing the same direction.
3. Make sure to land with bent knees, and try not to move your feet.

Candlestick to Forward Roll

1. Begin standing with feet hip width apart.
2. Sit back, getting your glutes as close to your heels as possible.
3. Roll back onto your shoulder blades, with your arms extended overhead and pressing into the ground.
4. Your toes should come up, pointing towards the ceiling.
5. At the top of the rep, squeeze your glutes to open your hip angle.
6. As you roll forward, pull your heels close to your glutes, and sit-up quickly, getting your shoulders over your toes.
7. Set your hands on the floor, and go immediately into a forward roll.
8. Make sure to tuck your chin into your chest, and stare at your bellybutton for the entire rotation.

STREET PARKING 5K PROGRAM WEEK: 3 RUN: 1 (Time)

**You should have at least 1 day between run sessions.

RUN 200 M - FAST
75 SECOND REST
RUN 200 M - FAST
75 SECOND REST
RUN 600 M - MODERATE
NO REST
RUN 200 M - FAST
75 SECOND REST
RUN 600 M - MODERATE
NO REST
RUN 200 M - FAST
75 SECOND REST
RUN 400 M - MODERATE
NO REST
RUN 200 - FAST

Total: 2600 M

FAST = 85-90% - UNCOMFORTABLE BUT SUSTAINABLE
MODERATE = 75-80% - SUSTAINABLE / SLIGHTLY UNCOMFORTABLE
REST = REST

SCORE: TOTAL TIME (including rest)
GOAL: This workout is to teach us how to start strong - find a pace - get a few strong surges - settle back in - and finish strong at the end. Do NOT mess up the paces to get a better score. Try to make the paces for 600s and 400 the same and the paces for 200s the same.

Run Version - No Measure

Run 1 Min - Hard
Rest 1:15
Run 1 Min - Hard
Rest 1:15
Run 3 Min - Moderate
NO REST
Run 1 Min - Hard
Rest 1:15
Run 3 Min - Moderate
NO REST
Run 1 Min - HARD
Rest 1:15
Run 2 Min - Moderate
No Rest
Run 1 Min - HARD

Total Time - 18 Min

This workout is short - but the point is to go HARD on those 1 Min intervals.

Do not mess up the pace to get a better time.

Score: Total Distance if you are able to measure with a watch or something!
Goal: Go HARD!

Row Version

Row 250 M - Hard
Rest 1:15
Row 250 M- Hard
Rest 1:15
Row 750 M - Moderate
NO REST
Row 250 M - Hard
Rest 1:15
Row 750 M - Moderate
NO REST
Row 250 M - HARD
Rest 1:15
Row 500 M- Moderate
No Rest
Row 250 M - HARD

Total Meters - 3250

This workout is short - but the point is to go HARD on those 1 Min intervals.

Do not mess up the pace to get a better time.

Score: Total Time
Goal: Go HARD!

Bike Version

Cals = Men/Women

Bike 15/11 Cals - Hard
Rest 1:15
Bike 15/11 Cals - Hard
Rest 1:15
Bike 45/33 Cals - Moderate
NO REST
Bike 15/11 Cals - Hard
Rest 1:15
Bike 45/33 Cals - Moderate
NO REST
Bike 15/11 Cals - HARD
Rest 1:15
Bike 30/22 Cals - Moderate
No Rest
Bike 15/11 Cals - HARD

This workout is short - but the point is to go HARD on those 1 Min intervals.

Do not mess up the pace to get a better time.

Score: Total Time
Goal: Go HARD!

Metcon (Distance)

Seated Box Jumps

Put 10 Min on the clock and work on this movement. Start low and add height as you are comfortable. If you are unable to add much height - try hitting one every 30 Seconds - 1 min at a moderate height.

Score is highest successful jump.
For this one we will start in a seated position at or just below parallel. You can sit on a low box, stack of plates - or whatever you can just to make that happen.

In this seated position you will have the heels down roughly hip width apart. You need to be completely sitting - with the chest up.

Use the ARMS!! Throw arms and jump from that dead stop position!

You will want to think of exploding UP and then pulling the knees up FAST!!

Be careful! No bloody shin pics PLEASE!!

Power Snatch (8 x 1 / 6 x 1 / 4 x 1 / 2 x 1)

The way this will work is 1 rep every 30 seconds x 8.
Then you rest 2 min.
Followed by 1 rep every 30 seconds x 6 at a heavier weight.
Rest 1:30.
Followed by 1 rep every 30 seconds x 4 at a heavier weight.
Rest 1 Min.
Followed finally by 1 rep every 30 seconds x 2 at a heavier weight.

You will add weight during those rest periods.

Start with something you can move well and have room to increase for the 8s. Your score is what you use for the final 2 reps.

The bar will start on the ground. You will use a wide/overhead squat grip. The feet are roughly hip - shoulder width apart with the weight in the heels. The knees are bent but hips are higher than the knees. Chest is over the bar. Arms are straight. Bar is close to the body. Back is flat.

Drive the heels into the ground as you start to lift the chest. The bar comes off the ground - keep it close to the body! Control this first pull.

Once the bar is past the knees you will pick up speed! Scoop the hips underneath a bit but keep the heels down. Think about finishing the up or JUMP with the arms still straight. Jump UP not forward.

Shrug the shoulders, and then start to pull the bar with the elbows - reaching them high and outside like a scarecrow to keep the bar close to the body.

As the bar is going UP - pull YOURSELF under it into a partial squat. Feet can move out a bit - to your squat stance. Punch your head and chest under and through. Punch and press into the bar to lockout. Heels down, knees out, belly tight - butt back slightly.

Stand to finish.