WARM UP

Running Warm Up
Full Body Warm Up

WORKOUT

For Time:

800 M Burden run
30 Alt Sandbag Slams
50 Sandbag Step up and overs
30 Alt Sandbag Slams
800 M Burden Run

No Rx or RX+:

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

Score: Total Time
Goal Time : 26 Min

For the burden run, clean and jerk the sandbag onto your back rack so it's on your shoulders with your hands holding it on both sides.

As you run, keep your chest up and eyes forward. Take smaller steps to reduce the impact on your knees and back.

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 step-up and overs. 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 the other side, 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 performing to something like a step, and simply step up and then back down alternating legs each rep.

Deficit Deadlift

Deadlift while standing on plates or something that will add 3-5" to the pullRest as needed between. Score is heaviest set.

Adding a little extra depth to the pull of your deadlift will REALLY get the hamstring and glute GOING! Just make sure you only do these if you have the flexibility to get your back FLAT in the set up.

You will stand on something like a pair or even a single 45# plate. Make sure whatever you set up on is super sturdy and safe.

From there the deadlift set up is basically the same as always. Feet are between hip and shoulder width apart. Weight is in the heels, the bar is close to the body. Hands and arms are outside the legs. Knees are bent. Chest is over the bar, arms are straight. Chest UP and back flat!

This is going to feel WAY heavier than normal off of the ground. Start light if you are new to this movement. Do NOT let the weight pull you forward as you try to lift. Really shift and set your weight BACK before you pull. Drive your heels into the ground and reach the chest up as the bar come off the ground. Stand all of the way up by squeezing your butt to bring you to the top!

Be careful on the lower. It is common to bang up the shins if you rush this or drop it. Keep the same good positions on the way down as on the way up.

This is 6 sets of 3 - but don't try to do an aggressive tap and go. For this we would actually prefer almost a dead stop at the bottom.

10 Min AMRAP
2 Strict Press (DB or Barbell)
2 Chin Ups
4 Strict Press
4 Chin Ups
6 Strict press
6 Chin Ups...

How far can you get?

Score is total reps added up at the end!Make sure you choose a weight that you can do a set of 8-10 with at least when you are fresh. You will end up doing a lot of standing around if you go too heavy. No use of the legs or hips for these presses. You can even do them seated if you want!

For the chin ups make sure you use an underhand grip. All of the way down, all of the way up - strict.

Use a band if needed or even do a slow negative.

Warm Up

2 Rounds

5 Down Dog to Cobra
30 Seconds Bench Tricep Stretch
30 Seconds Alternating Wrist Stretches
10 Scapular Pull-Ups

Down Dog to Cobra:

1. Begin in a plank position, with your hands under your shoulders and feet spread hip-width apart.
2. Push your hips up in the air and backwards, straightening out your arms, and pressing your hands into the floor.
3. Press your chest towards the top of your quads and remember to breathe, sinking into the position as much as possible. You may allow your knees to bend if the stretch on the hamstrings is too intense.
4. Re-shift forward, coming into a laying position on the floor (stomach in contact with the floor).
5. Lift your chest, so your body forms an arched position (the tops of your legs will remain in contact with the ground).
6. Take a few breathes, and continue moving back and forth.

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.

Alternating Wrist Stretches

1. Begin on the floor, sitting on your heels with your knees together.
2. With your fingers facing forward and elbows locked out, press your palms into the ground, and shift your shoulders back and forth over your hands, hinging at the wrist. Both palms should remain in contact with the ground for each rep.
3. Turn your hands 180 degrees until the face backwards (towards your body), and shift your shoulders back and forth over your hands, hinging at the wrists.
4. Next, re-set your hands on the floor, and turn your fingers in, until they face each other. Shift from side to side, fully over each hand, hinging at the wrist.
5. Turn your hands out, until your fingers face away from each other. Shift from side to side, fully over each hand, hinging at the wrist.
6. Repeat all variations with your palms facing up (back of the hands to the ground.)

Scapular 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.

4 Rounds

1:00 Low Ring Plank
10 Strict Pull-Ups
10 Low Ring Push-Ups

Subs and Modifications:

Regular Plank
Ring Rows
Regular Push-Ups

You will put time as score but as always quality is much more important than time. 1:00 planks may be broken up into smaller chunks if necessary.

Low Ring Plank:

1. Set your rings approximately 4-6 inches off the ground.
2. With your hands on the rings, come into a plank position.
3. Your hands should be fully wrapped around the rings, directly under your shoulders. Make sure your palms are facing in, towards each other.
4. Push up through the shoulders, getting as "tall" as possible. This will reinforce shoulder extension and give you a stronger base.
5. Squeeze your glutes and tuck your hips under to flatten out your lower back.
6. Legs should be tight and straight, with your feet together.

Strict Pull Ups:

1. Begin in a dead hang on the pull-up bar, with your hands gripping slightly outside the shoulders.
2. Pull down on the bar to activate the lats, creating space between your shoulders and ears.
3. Pull vertically until your chin passes the height of the bar. Your body should be in a tight hollowed position.
4. Under control, lower yourself back down into your starting position.

Low Ring Push Ups:

1. Set your rings approximately 4-6 inches off the ground.
2. With your hands fully gripping the rings, come into a plank position, with your palms facing in, towards each other.
3. Lower yourself towards the rings, until your shoulders make contact. Your body should continue to be tight as you move down.
4. Once your shoulders make contact with the rings, push yourself back up into your starting position.

Skill Focus: Handstand Rolls

5 Rolls from a High Box
5 Rolls from a Wall Handstand
5 Rolls From a Freestanding Handstand

Subs and Modifications:

Roll from the ground
Roll from a short/tall box
Use a partner and pads!

No score for this one!

Rolls from a High Box:

1. Begin standing in front of your tall box, with your feet hip-width apart, arms by your sides.
2. Squat down to the floor, and set your hands on the floor in front of you. Step each foot onto the box, and bring your hips over your hands as much as possible, as this will help create a very easy "tip over".
3. Tuck your chin into your chest as much as possible. You will stare are your belly button for the entire rotation, which will protect the head and neck. Do not keep a straight neck during the forward roll. Only the back of your head (Ladies, think of where a ponytail is) should touch the floor as you roll. The more you tuck your head in, the safer your neck will be.
4. To initiate the roll, your elbows will have a slow, consistent bend, until you find yourself rolling down one vertebrae at a time from the box to the floor. Make sure the elbows continuously bend, slowly lowering your body to the floor. Do not keep straight arms.
5. Your feet will land on the floor in front of you, setting you in a safe, seated position.
6. Once comfortable, you may increase speed, by moving faster through the steps.
7. To stand more quickly, pull your heels into your glutes, and shift your shoulders forward, fully over your toes to land in a low squat. Stand.

Rolls from a Wall Handstand:

1. Begin in a handstand agains the wall, with your stomach facing the wall.
2. To initiate the roll, tuck your chin into your chest (which will fave the shoulders and help round the back), and allow your elbows to slightly bend.
3. From here, your elbows will continue to bend (Slowly and under control), while your toes will slide down the wall. Sliding the toes down the wall is important to help slow the roll down.
4. As you near the floor, tuck your chin even more. Only the back of your head should ever come in contact with the ground. Remind yourself to stare at your belly button, to help keep everything rounded.

Rolls from a Freestanding Handstand

1. Make sure you have enough free space to practice safely.
2. Begin with your arms extended overhead, dominant leg out front.
3. Kick-up into a handstand hold.
4. To initiate the roll, tuck the chin into your chest and stare at your bellybutton, while simultaneously allowing your elbows to slightly bend. Your elbows will have a slow, gradual bend all the way to the ground.
5. As your shoulders and back roll onto the ground, pull your heels in towards your glutes to prepare for the stand.
6. Once your feet hit the ground, use your core to sit-up, pulling your shoulders over the front of your toes.
7. Come to a complete stand.

Use a partner and pads!

Part 1

4 Sets

Max Pull Ups (10+)
Max Push Ups (15+)

Rest 2 minutes after the Push Ups

Score: Total Reps of Both Combined

**Please choose a pull up style that doesn't allow you to get more than 20 reps each time. Go STRICT if you can!For the first part you go max pull ups right into max push ups. Then rest 2 minutes and repeat for 4 total sets.

Go to your knees or elevate your hands to keep a rigid body position, full range of motion, and get at least 15 reps in the first round.

Use bands, ring rows or bent over rows instead of pull ups to make sure you get at least 10 reps in the first round. We want to see straight arms in the bottom and chin over the bar or chest contact with the rings, bar or DBs at the top.

Part 2

6 Min Alternating Tabata
(Tabata = 20 seconds of work followed by 10 seconds of rest)

Alternating DB Curls
Alternating Tricep Extensions

Score: Just enter weight used

The second part is also going back and forth between movements. So, 20 seconds of alternating curls, 10 seconds rest, then 20 seconds of alternating tricep extensions, 10 seconds rest. You will do a total of 6 rounds of each movement. Choose light weights to get big volume!

Both of these movements will alternating one arm at a time. You can be standing or seated.

For the tricep extensions, keep your upper arm vertical with biceps by the ears the whole time.

Clean and Jerk (7 x 2 (Build Every 2 Min))

You will hit 2 reps every 2 min. These can be singles or strung together. If you do singles it MUST be a quick re-set and go.

Start with a weight that you are confident in, but is moderately heavy, add weight each time. If you miss - repeat that weight for the next set.

For the clean you may do a power clean or a squat clean. You may even do power until you have to squat etc.

For the clean you will start with the bar on the ground with the feet under the hips. Keep the heels down, bend the knees slightly, hands are just outside of your legs. There is a hinge at the hips, but keep the chest lifted. Keep the belly tight and the bar close. Lift the bar from the ground by digging the heels in and lifting the chest. Pull the bar in close to the body. Once past the knees you will pick up speed. Finish UP hard and strong - shrug the shoulders - and then as you pull the bar up - pull YOURSELF down into either a partial squat or a full squat. Elbows come around and through quickly so the bar lands on the shoulder.

The feet will move out - but no wider than your squat stance. Make sure you drive your knees out in the catch.

For these reps - it should get to the point where you are unable to completely feed the jerk from that catch position.

So stand up out of the clean catch. Re-set the feet to under the hips - then perform the jerk.

Jerk may be power or split.

Dip by bending the knees, keeping the heels down, knees forward/out, chest up. Stand up hard and fast. Drive the bar UP as you press YOURSELF DOWN. Either into the power or split position.

Keep the belly tight and the bar over the middle of the body as you stand completely!

4 x 8-12 Reps
Glute Hamstring Raise (Unweighted)
or
Barbell Good Morning

Score is listed as weight - this is for Good Morning option only.

For the GHRs you will do these on a GHD. Make sure that your hamstrings are super warm before you attempt these, and if this is your first time with these - maybe place a box or a friend to assist you from the bottom. (See demo)

These are like a MASSIVE hamstring curl and are pretty hard! Keep a straight body, hip open position. Fight breaking at the hip to help you come up.

If you are doing Good Mornings the bar is on your back. You will keep the knees pretty straight, heels down, chest up, belly tight.

Hinge at the hip and if flexibility permits go down to 90 degrees. Squeeze the butt to stand up. If you start to round the back because you lack mobility in the hamstrings, allow for a bit bigger bend in the knees.

RUN VERSION

Run Version:

Every 5 min for 3 Rounds:
Run 600 Meters

Every 4 Min for 3 Rounds:
Run 400 Meters

Every 3 Min for 3 Rounds:
Run 300 Meters

Every 2 Min for 3 Rounds:
Run 200 Meters

Rest 2 Min

Sprint 200 Meters

Rest 3 Min

Sprint 300 Meters

Rest 4 Min

Sprint 400 MetersThe first runs should all be hard, but consistent numbers.

Last 3 sprints should be all out!

Run Version: (No distance)

3 Rounds
Run 3 Min
Rest 2 Min

3 Rounds
Run 2 Min
Rest 2 Min

3 Rounds
Run 90 Seconds
Rest 90 Seconds

3 Rounds
Run 1 Min
Rest 1 Min

Rest 2 Min

Sprint 45 Seconds

Rest 3 Min

Sprint 1 Min

Rest 4 Min

Sprint 90 Seconds

The first runs should all be hard, but consistent numbers.
Last 3 sprints should be all out!

ROW VERSION

Row Version:

Every 5 min for 3 Rounds:
Row 750 Meters

Every 4 Min for 3 Rounds:
Row 500 Meters

Every 3 Min for 3 Rounds:
Row 375 Meters

Every 2 Min for 3 Rounds:
Row 250 Meters

Rest 2 Min

Row Sprint 250 Meters

Rest 3 Min

Row Sprint 375 Meters

Rest 4 Min

Row Sprint 500 Meters

BIKE VERSION

Bike Version

Every 5 min for 3 Rounds:
45 Cal Men / 30 Cal Women

Every 4 Min for 3 Rounds:
30 Cal Men, 20 Cal Women

Every 3 Min for 3 Rounds:
23 Cal Men / 14 Cal Women

Every 2 Min for 3 Rounds:
15 Cal Men / 10 Cal Women

Rest 2 Min

Sprint 15 Cal Men / 10 Cal Women

Rest 3 Min

Sprint 23 Cal Men / 14 Cal Women

Rest 4 Min

Sprint 30 Cal Men / 20 Cal Women

Butts and Guts AMRAP

15 Min AMRAP
20 Stiff Legged Deadlift
10 Weighted Step Ups Right
10 Weighted Step Ups Left
20 Up and Over Crunches
20 Out and Back Crunches

RX Men: Deadlift 55# +, Step Up 40-55#
RX Women: Deadlift 35# +, Step Up 25-35#

Height - 16-24" (depending on how tall you are)For this one - I demo'd it with a kettlebell but you can replace the deadlifts with a bar if you want to - if you need to for weight or what have you. You can also hold a dumbbell while you do the step ups if you want to as well.

The goal is to treat this like an AMRAP though and the goal would be to get at least 4 rounds.

For the stiff legged deadlift - you need to keep the legs pretty straight with just a slight bend in the knee. Hinge from the hips and keep the back flat to grab the weight, then basically just squeeze your butt to stand up.

For the step ups you will hold either the dumbbell or kettlebell in one hand and step up with the opposite foot. Make sure your whole foot is on the box or whatever you are using to step up on. Do all 10 on one side before starting on the other.

For the up and over crunches - these may be done on the ground or on the edge of a bench or box. You will tap the ground on one side with the feet while leaning back - bring the knees up and over while also pulling the chest up and then back down on the other side.

The in and out crunches are just that. Feet and knees kick out straight (feet remain off of the ground) while you lower the shoulders. Feet and knees come in as shoulders come up!

If you are feeling it - you may add a small amount of weight between the feet for the abs movements!

Extra AB Work!

Plank Step Ups on Ball/Box
5 Rounds
:30 On
:30 Off

You will get into the top of a push up position with a ball, or stack of plates, or something right underneath your face.

You will walk your right hand onto the ball (stay pretty locked out) then your left. Then right hand down, and left hand down. Reverse the order for the next rep!

Do 30 seconds of constant motion, then 30 seconds rest. Repeat for 5 rounds.

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 Goodmorning.

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

UP AND OVER/OUT AND BACK CRUNCHES -

SIT UPS - This movement puts A LOT of pressure on the core and pelvic floor. Please consider risk vs.reward when deciding if this movement is right for you. If you feel confident with your core and pelvic floor health you can always try fewer reps to notice and manage any symptoms. You can also SUB:BIRTHFIT Functional Progressions (see the Warm Up videos in the Member's Only website), Ball Slams, KB Swings, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws.

WARM UP

Running Warm Up
Squat Warm Up

WORKOUT

FOR TIME:

50 Back Squats
50 Push Up & Lateral Drag
50 Back Squats

EVERY 2 MIN: RUN 200 M

Rx Men 50-65#
Rx Women 25-45#

Score: Total Time
Goal: Under 30 min

DON'T DO THE RUN IN THE FIRST MINUTE! -- Start on the back squats at 0:00.

When you do the 200m run, try to keep it to 60 seconds. If it's going too much over, shorten the distance so you have at least a minute to do the movements and don't end up just running the whole time!

If unable to run due to space or weather purposes - 1 min doubles/singles/low step ups/Mtn Climbers/taps to a low target.

For the Sandbag Squat you will power clean from the floor to your shoulder, then push press it up and over to your back, so the sandbag will be on your back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all of the way up at the top.

For the push up and lateral drag you will start in a plank position with your bag just to the outside your right hand. First you will do a push up, then with your left hand you will reach under and across and drag the bag to the left side of our body. Keep the belly tight and butt down. Do another push up then reach under and across with your right hand
and drag the bag back to the right side of your body. If you can't quite get the bag all he way across a little plank side step so you can start the next pull in a good position. One push up + on drag = 1 rep.

Bench Press (6 x 3)

All sets should be heavy. If you feel you can go up - go up. If you want to stay consistent across all 6 - do that. If you peacock and need to go down - that is ok as well. You will put your heaviest set as your score.

Make sure if you are going anywhere NEAR where you might fail, that you have a spot or are in a safety cage or AT LEAST don't have clips on your bar so you can dump it.

Lay flat on the bench and ideally keep your heels down and butt on the bench throughout. If you are short you can put some plates where your feet will go so that you can keep the heels down.

Hands should be just outside of the shoulders. Make sure you wrap your thumb.

Lower the bar to your chest. Keep the elbows IN and shoulders pulled back. Touch the chest with the bar and press to lock out.

Rest around 2 min between sets.

Dumbbell Bench Press (4 x Max Reps)

For this you will choose a weight that will allow you to get at least 8-10 reps, but no more than 15 or so per set.

Guys a good weight to start is 50#-70#. Ladies try 25#-45#.

Bring the dumbbells all of the way to the chest and press all of the way to lockout!

2 Rounds

30 Seconds Rebounding Straight Jumps
10 Banded Pass Throughs
10 Low Tuck to Standing Extensions

Rebounding Straight Jumps:

1. Begin standing with your feet together, arms bent to 90 degrees and close to your sides.
2. As you jump, make sure to only push from the balls of your feet. Do not let your heels touch the ground.
3. The goal is to be explosive off the floor, fully pointing your toes in the air, while keeping the entire body tight.
4. You want to spend as little time on the floor as possible— Be quick and bouncy.

Banded Pass Throughs

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.

Low Tuck to Standing Extensions

1. Begin in a low, tucked position on the ground: Feet together, glutes to heels, hands on the floor near your toes for support. Only your fingers and the balls of your feet will be in contact with the floor.
2. Press your heels to the ground to intensify the stretch through the achilles and calves.
3. Slowly, lift the glutes into the air, beginning to straighten out the legs.
4. Continue rising until you reach straight legs. The goal is to keep your hands on the floor for the entire set, but, if they need to come off in order to lock the knees out, that is fine.
5. Allow the chest to hang towards the floor as much as possible.
6. Hold at the top to maximize the stretch.
7. Return to your low tuck starting position.

AMRAP x 12 Min
(As Many Rounds and Reps as Possible in 12 min without sacrificing FORM)
5 Tucked Press to Handstand
10 Candlestick Roll + Box Jump
20 Alternating Toe Taps

Subs or Modifications:
Small jumps
Candlestick + step-up
Keep your knees bent

Tucked Press to Handstand

1. Begin in a low squat position facing the wall, with your feet together
2. Hands should be approximately 6-8 inches from the wall (they won’t move through the entire skill)
3. Keeping your hands on the floor, lift your hips and jump your feet into the air, landing in a handstand against the wall
4. Finish in a fully extended, tight handstand
5. To come down, drag your feet along the wall, and bring your legs into a tucked position
6. Roll your hips off the wall, and control your descent back to the floor
7. Land with both feet on the ground, in the low tuck position you started in

Candlestick Roll + Box Jump

1. Begin standing with both feet together, arms by your sides, in front of your box.
2. Sit back to the floor, setting your glutes close to your heels.
3. As you roll backwards, extend your arms overhead, pressing them into the floor behind you, and lift your toes to the ceiling. Legs are straight and glutes squeezed (make sure your hips are fully open).
4. Using the momentum from rolling down, pull your heels as close to your glutes as possible, and shift your chest forward, over your toes to help stand.
5. As you stand up, swing your arms and jump onto your box.
6. Fully extend your knees and hips at the top, and carefully step back down.

Alternating Toe Taps

1. Begin lying on the ground, legs together and arms extended straight overhead.
2. Simultaneously lift your right leg and left arm, tapping your fingers and toes at the top of the rep.
3. Return back to your neutral, lying position.
4. Simultaneously lift your left leg and right arm, tapping your fingers and toes at the top.
5. Return back to neutral.
6. Continue alternating between both sides, keeping your legs as straight as possible, and pressing your lower back into the ground at the top of every rep.

Skill Focus: Toes to Bar

EMOM 8 Min
(Every Minute on the Minute for 8 Minutes)
20 Seconds Max Reps Toes to Bar

Subs and Modifications:
Focus on rhythm, only lifting your legs as high as possible while keeping the beatToes 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.

Part 1:

4 Sets:
6-8 Reps Arnold Press

Part 2:

3 Round Superset
(rest 30s between movements)
30s/arm 90 degree Waiter Walks
5 Lat to Front Raise Complex
10-12 90 degree Lat Raise
10/arm Single Arm Rev. Fly

1 rep of Lat to Front Raise complex = Lat Raise to Front, lower, then Front raise to Lat, lower.
Movements are slow and controlled. Pause 1 second on both ends.

Score: Weight Used for Lat Raise Complex
Put info for others in comments
Goal: Good movement

For the Arnold presses start standing with your dumbbells at chin level, palms facing you. As you press overhead, rotate your arms so your palms face out at the top. Keep your chest up but belly tight to avoid arching your back.

Waiter walks you will hold one DB in one hand in front of you with elbow at shoulder level and 90 degrees so your forearm is vertical. Stand up straight and walk slow. After 30 seconds, switch to the other arm.

For the lat to front raise, arms are straight the whole time. Raise your arms out to a T, then keep the DBs at shoulder level as you bring them together in front of you. Lower them down to your waist, then raise them up in front of you to shoulder height. Then, take them back out wide to a T and lower them back down to your side. That is 1 rep!

For the 90 degree lat raise, start with elbows along side your body, arms bent to 90 degrees. Keep this angle of your arms and raise your elbows out to the sides up to shoulder level then back down.

Single arm reverse fly, plant one hand and one knee on a bench, facing down. Opposite arm starts hanging straight down, elbow very slightly bent. Raise the DB out to the side so almost shoulder height. Keep the DB in line with the shoulder, arm 90 degrees to the body. Press you planted hand down hard and keep your belly super tight!

Sotts Press (5 x 4)

From the bottom of the squat you will press the bar up into locked out position to mimic bottom of overhead squat or snatch catch position.

For this movement you will want to start SUPER light. Like an empty barbell or even a PVC pipe or broomstick handle.

You will have the bar on your back with a wide/overhead squat grip. This grip needs to be something that you could dump behind you with your arms straight if necessary. To find this grip you can try doing some pass throughs with a PVC pipe or empty broomstick handle.

If your shoulders are SO tight that you can't pass through at all. That is ok. You can still practice the Sotts Press. You will just go extremely light.

You will get into the bottom of the squat with the bar on your back and that wide grip. Make sure you are in a solid squat position. Heels are down, knees out, chest up, no softness or plopping in the back/spine.

Tighten the belly and press the bar up to lock out with the weight over the middle of your body/middle of your foot. Fight to keep that chest up and work to get your ARMPITS forward. Think about rotating your pinky into the bar. Press up not only with the shoulders but with your whole back. Pause at the top for a moment before lowering down.

You will stay in the bottom of the squat position and lower the bar back onto your back. And then do the next rep.

Do not go up in weight unless you are feeling SMOOTH with the up and down.

Hang Snatch (7 x 3 (1 set every 3 min))

For these reps we are looking for 3 in a row each time without dropping. You will get significant rest between sets so that is an indication you should push to go with something that is heavy for you!

If you are new to this movement you may choose to do a hang power snatch into an overhead squat. Otherwise you will perform the movement as:

You will deadlift the bar with a wide (overhead squat) grip. Bring the bar to the "hang" position (at the waist. Practice the hook grip (thumb around the bar - fingers around your thumb).

From here you will make sure your feet are under the hips and heels are down. Hinge at the hips so that the torso comes forward, but keep the chest up. Allow the knees to bend slightly. Keep the heels down and pull the bar INTO the body and allow the bar to slide down the legs. Keep the arms straight. Once you are somewhere between the pockets and the knees you will change direction and start to stand UP hard and fast. You will want to make sure you finish UP with the bar going UP and not forward.

Shrug the shoulders and pull the elbows high and outside. As you are pulling UP on the bar - pull YOURSELF DOWN underneath it. Allow the feet to move out to your squat stance with the heels down. Reach the butt back and down as you pull under and keep the chest up and knees out. Land in a full squat position with the bar locked out over the middle of your body. Chest up and belly tight. Stand to complete the rep.

Lower back to the hips for the next rep.

RUN VERSION

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

**There should be at least 1 day between run sessions.

3 MILE RUN - MODERATE

EVERY 3 MIN DURING RUN DO A 15 SECOND ACCELERATION.

MODERATE = 75-80% - SUSTAINABLE / SLIGHTLY UNCOMFORTABLE
15 SECOND ACCELERATION = PICK UP THE SPEED FOR 15 SECONDS

SCORE: TOTAL TIME (Do not go harder than MODERATE to get a better score)
GOAL: Learning how to push the pace a few times throughout a steady state run - maybe even picture PASSING someone!

Set a time or something that goes off every 3 min and push for 15 seconds before settling back into a pace.

If you are an experienced runner - up this to 5 miles!

ROW VERSION

Rowing Version

6,000 Meter Row - Moderate
Every 3 Min - Push Hard for 15 Seconds

Score: Total Time
Goal: Learning how to push the pace a few times throughout a steady state row.

After each 15 second burst the goal should be to regain the moderate and sustainable pace within 15-20 seconds.

If you are an experienced rower you may take this up to 10,000 meters.

BIKE VERSION

Bike Version

300 Calories Men
or
200 Calories Women
- Moderate

Every 3 Min - Push Hard for 15 Seconds

Score: Total Time
Goal: Learning how to push the pace a few times throughout a steady state effort.

After each 15 second burst the goal should be to regain the moderate and sustainable pace within 15-20 seconds.

If you want an extra challenge you may do max calories at a moderate pace in 25 min.

1 - 10
Good Morning
Back Squat

Rest 3 Min

10 - 1
Good Morning
Back Squat

Men: Try around 75-95#+
Women: Try around 45-65# +

Not really for time, but get as far as you can unbroken each time.

So for the first part you will do 1 Good Morning then 1 Back Squat. 2 Good Mornings, then 2 Back Squats...and so on - all the way until 10-10.

The goal is to try to get through as much as you can, if not the whole thing unbroken. So going super heavy on this and breaking it up a ton is doing it wrong.

After you get up to 10, rest 3 min....then start to work your way back down.

For the Good Mornings you will have the bar on your back. For ease of transition for this little complex, you may place your feet in the squat stance (shoulder width apart). You will hinge at the hip and reach the butt back as the chest comes forward. Allow a SLIGHT bend in the knee. Goal is to get to 90 degrees if flexibility in the hamstrings allows for it (do not go that far if your back starts to round). Squeeze the cheeks to stand up.

For the back squat you will reach the butt back and down. Maintain a good position in the midline by bracing the belly and keeping the chest up. Drive the knees out, heels down and get the butt below the knees at the bottom. Stand all of the way up to finish.

4 Rounds
10 Single Leg DL with Knee Up Right
10 Single Leg DL with Knee Up Left
20 Plank Dumbbell Crossover + Raise (10 Each Side Alternating)
20 Second Weighted Hollow Hold

Score is weight used for Single Leg DL.

This is not for time.

Try around a 10-20lb DB for the Plank Crossovers!For the single leg deadlifts you will work to not touch the ground with your foot between. Find your balance as you stand and bring the knee up at the top of each rep. You will do all 10 on one side, then all 10 on the other.

For the Plank Dumbbell Crossover Raise. You will place the dumbbells back between your hips and knees while in the plank position (on your hands like the top of a push up).

For one rep you will reach down and grab the dumbbell from the opposite side. Bring that dumbbell up and raise it in front of you. Then place it back where it started. You will alternate sides for each rep.

For the hollow hold you will place a weight on your feet. Try anything from 2.5 to 15-20 #. Press your back against the ground by drawing the belly in and raising the legs. Bend the knees slightly if necessary.

MAMA MODIFICATIONS

GOOD MORNINGS - This can be such a great movement for mamas! Focus on good posture, breathing mechanics, and midline stability. Feel free to use a band, lighter weight, or no weight at all.

BACK SQUATS - You always have the option of a target supported squat, box squat, or air squat. Focus on your posture, positions, breathing, and managing tension/pressure in the belly and pelvic floor.

KB PASS UNDER LUNGES - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight or regular unweight lunges. For later in your pregnancy or early postpartum, you may even want to try the SHIN BOX FLOW from the Functional Progression Warm Up Videos on Member’s Only. Feel free to sub a squat or goblet squat. Feel free to make this a regular weighted (farmer carry or front rack position) lunge without the pass through as well.

JUMPING SQUAT - To manage the impact that jumping can have on your pelvic floor, try subbing a smaller jump, less range of motion, or a regular air squat. You can also try a BOX SQUAT with a slow descent and a more explosive extension or do the same with GLUTE BRIDGES.

KNEE UP PLANK - 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 and bring your knee more towards the side of your body rather than straight towards your chest. You could also modify to a table top position with your knees hovering or a BEAR CRAWL. This would also be a great place to sub FUNCTIONAL PROGRESSION 3 from the Conscious Core or Warm Up videos!

FLUTTER KICKS - If you notice any coning or are working on healing DR, you can try subbing FUNCTIONAL PROGRESSION 1 from the Conscious Core or Warm Up videos (you can always spice it up by making it banded or weighted!), FP 4 Holds or Bear Crawls would also be great here! You can also do an overhead plate hold or farmer carry hold and focus on your posture and breathing mechanics.

WORKOUT

WARM UP

Full Body Simple Warm Up
Squat Warm Up
Shoulder Warm Up

WORKOUT

For Time

21 Lungesters
21 Sandbag Power Clean+ Throw over

Rest 1 Min

2 Rounds
15 Lungesters
15 Sandbag Power Clean+ Throw over

Rest 2 Min

3 Rounds
9 Lungesters
9 Sandbag Power Clean+ Throw over

Ideal weight for Sandbags:
Men: 50-70#
Women: 25-45#

Score: Total Time including rest
Goal: Under 25 minutes

These reps take some time. Make sure you don't get crazy with the throw over and have to go chasing your bag all over the place!

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

For power clean & throw over, the sandbag will start on the ground. Feet under the hips roughly. Knees are bent, sandbag is close to the body, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders. Shoot the elbows around and forward FAST to get the sandbag on the biceps with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat. Throw the bag over a box, bench, or racked barbell to complete the rep.

Squat Warm Up

Pause Back Squat (6 x 3)

3 Second Pause in the bottomFor these squats you will hold the bottom position for 3 seconds on each rep.

To get set up, make sure your feet are roughly shoulder width apart. Shift and make sure those heels are down. The bar should be on the back with the chest lifted and belly tight!

To start the movement you will reach the butt back and down, while working to keep the chest up. Keep the heels down and drive the knees out as you go down.

You will keep going down until your butt is lower than your knees at the bottom. In this position there should be no plopping or rounding. You should have a flat back and chest up. Pause here for 3 seconds.

Stand up by driving the heels into the ground, lifting the chest and driving the knees out.

Choose a weight that is challenging for you and go up or down between sets based on how it feels! Your score is your heaviest set.

6 Min AMRAP

Strict Dips
Must be done in sets of 3

RX + = add weight

Score is total reps

If used weight put them in commentsFor this it's pretty straight forward.

These dips may be done on dip bars, rings, or whatever make shift set up you have!

The goal is to get the shoulder lower than the elbow at the bottom and come up to complete lock out at the top.

Make sure you focus on the elbows going back and not out.

If you are unable to do strict dips at this time you can do banded or even a slow lower.

If you are a ninja at dips - add weight and put what weight you used in comments!

These MUST be done in sets of 3!

2 Rounds

30 Seconds Plank
10 Scapular Push Ups
10 Per Leg - Forward to Backward Swinging Kicks
10 Low Tuck to Standing Pike Extensions

Plank:

1. Begin with your hands shoulder width apart on the floor. Fingers should be spread and gripping the ground for stability.
2. Shoulders sit directly over the wrists.
3. Your legs will be extended straight behind you, with your feet together, and only the toes/balls of your feet in contact with the ground (heels will the off the ground).
4. Squeeze your glutes and tuck your hips under (as if you were a dog with it’s tail between its legs) to engage the core and flatten out the lower back. No sagging allowed.
5. Reinforce shoulder extension by "pushing the floor away", which will slightly round the upper back. At this point, every muscle should be engaged and working to stay tight.
6. The goal is to make this a max effort position: Every muscle should be engaged and working to keep you as tight as possible.

Scapular 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.

Forward to Backward Leg Swing

1. Begin standing on both feet, grabbing a sturdy object for support with your right hand (I recommend the post of a rig).
2. Extend your left arm directly out to the side, keeping it parallel to the floor for the entire set.
3. Keeping a straight leg, lift your left foot up in the air as high as possible.
4. Once you reach your full range of motion, drive the heel backward, using momentum to swing your eft leg behind you.
5. Continue swinging your left leg front to back, focusing on keep both legs locked out at all times.
6. Repeat steps for the right side.

EMOM 15 Min
(Every Minute on the Minute for 15 Min)

Min 1: 30 Seconds Ring Front Support
Min 2: 30 Seconds Wall Handstand Hold
Min 3: 40 Flutter Kicks

Subs and Modifications:
Assisted front support hold
Box handstand hold
Tucked flutter kicks

Ring Front Support

1. Begin standing between a pair of low hanging rings
2. Using a small jump, catch yourself in a hollowed position, with your arms locked out, keeping the rings close to your body
3. Press the rings down to the floor, activating the shoulders, and trying to get as tall as possible
4. Keep your legs straight and toes pointed to reinforce total body engagement

Wall Handstand Hold

1. Begin facing the wall, with your dominant leg out front, arms extended overhead
2. As you bend towards the floor, drive your back leg to help produce momentum to get upside down
3. When your first heel (gently) hits the wall, bring your second foot in and squeeze your legs together
4. Spread your fingers and grip the floor to help with balance
5. Activate your shoulders by "pushing the floor away" and getting as tall as possible
6. Keep your entire body as tight as possible through the entire set

Flutter Kicks

1. Begin laying on your back, legs extended forward and arms by your sides.
2. Push your lower back into the floor by squeezing the glutes, and pulling your belly button into your spine. Your lower back needs to remain in contact with the floor for the entire set.
3. Keeping the core engaged, lift your legs and shoulders off the floor simultaneously. Keep tension through the legs by squeezing the quads and pointing the toes. Arms remain by your sides parallel to the floor. At this point, you should be in a full hollow hold.
4. Alternate kicking each leg up and down at a quick pace. At the bottom, do not let the heels touch the floor. At the top, do not bring the feet higher than two feet off the floor.
5. The flutter kicks should be executed at a sprint pace.

Skill Focus: Pull Overs

Every 30 Seconds for 5 Rounds:
2 Pull Overs

Subs and Modifications:
Low bar pullover + front roll dismount

Pull Overs
1. Begin hanging from your bar, with hands gripping right outside the shoulders
2. Complete one pull-up, holding at the top with your chin above the bar
3. Keeping your chin above the bar, use your core and hip flexors to lift your legs towards the ceiling
4. Continue lifting your legs as you rotate backwards around the bar, shifting your hips towards the back of the bar
5. Press your palms into the top of the bar and lift your shoulders until you land in a front support
6. To roll forward, keep your arms straight, and lean forward over the front of the bar
7. Allow your shoulders to drop beneath the bar, and slowly slide your legs forward, off the bar, until you come back into a hang beneath the bar
8. IMPORTANT: Keep your arms straight the entire time, so as not to pull your head into the bar

MOVEMENT TIP

1 Push Press + 2 Jerks (7 x 3 of the complex (1 Push Press + 2 Jerks))

Perform 1 Push Press
+
2 Jerks
As a complex

For this you will perform the 3 reps as a complex. 1 Push Press + 2 Jerks.

For the push press you will start with the bar on the shoulders with the elbows slightly in front. The belly should be tight. Feet under the hips and weight in the heels.

You perform a short dip by bending the knees and sitting the but back SLIGHTLY but not allowing the chest to come forward. This dip is short. Just 2-3".

From this dip position you will drive the power from the legs into the bar to pop it off of the shoulders. Move the face out of the way and press the bar UP to lockout. Avoid leaning back as you press. Keep the belly tight! Finish with the bar locked out over the middle of the body.

When you lower the bar move the face out of the way and bring the elbows back down in front of the bar.

If you are comfortable you can take that lowering right into the next dip (for the first jerk) or you can lower it (ABSORB WITH THE KNEES) and stand and re-set.

The jerk is the same as the push press EXCEPT - instead of pushing the bar UP out of the dip - push YOURSELF down!

You will then catch the bar overhead in a partial squat - locked out with the bar over the middle of the body. Stand to finish the lift.

You can also catch in a split jerk. If you do this make sure the front heel is down and back knee is bent!

Push Jerk (EMOM 5 MIN - 5 REPS)

Every minute on the minute perform 5 reps of a push jerk.

Same as the above - it's a dip, drive, press under, stand.

Make sure that when you lower the bar you absorb with the knees!

Part A

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

10-12 Close Grip (2 DB) Bent Row
8-12 Supine Bar Row (TRX/Ring works too)
15-20 Arch Ups

Score: Weight Used for Bent RowRest a few minutes between parts A and B. Rest 2 minutes between sets of 21s.

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

Part B

3 Sets of 21s (Palms Up)
7 Bottom Up Half Curls
7 Top Down Half Curls
7 Curls

Score: Weight Used

RUN VERSION

RUN VERSION

Run 4 Min MODERATE
2 Min Rest

3 Times with no rest between:
Run 1:30 SPRINT
Run 1:00 SLOW

Then Rest 90 Seconds

3 Times with no rest between:
Run 1:00 SPRINT
Run 1:30 Slow

Then Rest 90 Seconds

3 Times with no Rest
Run 0:45 SPRINT
Run 1:45 SLOW

Then Rest 90 Seconds

3 Times with no Rest between:
Run 0:30 SPRINT
Run 2:00 SLOW

Then Rest 90 Seconds

Run 4 Min MODERATENo specific distances on this one. But here's how to figure out your pace.

Slow - not a walk, but a complete recovery pace.
Moderate - Super sustainable, but not super comfortable.
Sprint - 90% effort for the time given. So - :30 second Sprints are going harder than 1:30 Sprints since they are shorter in duration.

When it says 3 times with no rest in between:

For example:
3 Times with no rest between:
Run 1:30 SPRINT
Run 1:00 SLOW

That means you go 1:30 Sprint - Run 1:00 Slow then right into 1:30 Sprint - then 1:00 Slow then 1:30 Sprint - then 1:00 Slow THEN rest 90 seconds.

Have fun!

Scale as necessary - this is a doozy!

ROW VERSION

ROW VERSION

Row 4 Min MODERATE
2 Min Rest

3 Times with no rest between:
Row 1:30 SPRINT
Row 1:00 SLOW

Then Rest 90 Seconds

3 Times with no rest between:
Row 1:00 SPRINT
Row 1:30 Slow

Then Rest 90 Seconds

3 Times with no Rest
Row 0:45 SPRINT
Row 1:45 SLOW

Then Rest 90 Seconds

3 Times with no Rest between:
Row 0:30 SPRINT
Row 2:00 SLOW

Then Rest 90 Seconds

Row 4 Min MODERATENo specific distances on this one. But here's how to figure out your pace.

Slow - a complete recovery pace but keep moving steady.
Moderate - Super sustainable, but not super comfortable.
Sprint - 90% effort for the time given. So - :30 second Sprints are going harder than 1:30 Sprints since they are shorter in duration.

When it says 3 times with no rest in between:

For example:
3 Times with no rest between:
Row 1:30 SPRINT
Row 1:00 SLOW

That means you go 1:30 Sprint - Row 1:00 Slow then right into 1:30 Sprint - then 1:00 Slow then 1:30 Sprint - then 1:00 Slow THEN rest 90 seconds.

Have fun!

Scale as necessary - this is a doozy!

BIKE VERSION

BIKE VERSION

For total calories

Bike 4 Min MODERATE
2 Min Rest

3 Times with no rest between:
Bike 1:30 SPRINT
Bike 1:00 SLOW

Then Rest 90 Seconds

3 Times with no rest between:
Bike 1:00 SPRINT
Bike 1:30 Slow

Then Rest 90 Seconds

3 Times with no Rest
Bike 0:45 SPRINT
Bike 1:45 SLOW

Then Rest 90 Seconds

3 Times with no Rest between:
Bike 0:30 SPRINT
Bike 2:00 SLOW

Then Rest 90 Seconds

Bike 4 Min MODERATENo specific calories on this one. But here's how to figure out your pace.

DO NOT MESS UP THE PACING TO TRY AND GET A BETTER SCORE!

Slow - a complete recovery pace but keep moving steady.
Moderate - Super sustainable, but not super comfortable.
Sprint - 90% effort for the time given. So - :30 second Sprints are going harder than 1:30 Sprints since they are shorter in duration.