WARM UP

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

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.

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.

Swinging Kicks
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.

GYMNASTICS

3 Rounds
The Goal: Go Unbroken - Don't Come Off The Bar
6 Kipping Pull Ups
6 Hanging Blind Changes
8 Toes to Bar
Go to Failure - Tuck Hang

2 Min Rest between Rounds

Score: Put how many of the 3 rounds you were able to do without coming off of the bar.

Subs and Modifications
Lower the number / Kip swings
Lower the number / Active bar hang
Lower the number / Only lift toes as high as possible - Focus on the rhythm!

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.

Tuck Hang
1. Begin hanging from the pull-up bar, with a shoulder width grip (hands will be shoulder width apart).
2. Engage the lats by pulling the shoulders down. There should be sizable space between the tops of your shoulders and your ears.
3. Tighten the core by pulling your belly button into your spine. This will help flatten out the lower back, setting you in a hollowed position.
4. Squeeze the glutes and round the hips under to further engage the core.
5. Keep your legs as tight as possible by squeezing the quads, and pointing your toes.
6. Slowly bend the knees and lift the legs into a tucked position. The knees should be at hip height, and quads parallel to the floor. Toes will be pointed to help maintain tension through the tuck.
7. While holding, the goal is to keep your knees at hip height, or slightly above.

Skill Focus: Round Offs

3 Rounds
2 Cartwheels
2 Blocking Cartwheels

After 3 Rounds
10 Round-offs

Score: No Score

Subs and Modifications:
Small Cartwheels
Cartwheels

Cartwheels
1. Begin in the universal gymnastics starting position: Stand with your full weight on your non-dominant (“bad”) leg, with your dominant leg extended forward, quad squeezed with toes pointed and in contact with the ground. Set arms overhead, shoulder-width apart, and extend the shoulders into the ears (there should be no space between the two). Squeeze your glutes and round your hips under to engage the core and flatten out the lower back. You should be completely tight from head to toe in this position.
2. Carefully shift your weight forward, into your dominant leg. Your front knee will dramatically bend, as your bodyweight travels forward, over the front of the toes. You want a big bend in the front leg in order to better control your speed as you approach the floor.
3. Keeping your arms shoulder-width apart, continue reaching your hands towards the floor. Here, your body will act similarly to a teeter-totter. As your hands approach the floor, your back leg (non-dominant) will rise off the floor, preparing for the “kick” to generate the full rotation over your hands.
4. When your hands are within 1-2 inches of the floor, externally rotate your fingers to 45 degrees, and drive your back heel (non-dominant leg) vertical.
5. Your back leg will initiate the the full rotation of your body in the cartwheel. You need an explosive kick-up that generates enough power to help you fully rotate in the movement.
6. As your first hand (dominant hand) reaches the floor, your first foot (non-dominant foot) will drive over the top. As your second hand (non-dominant hand) reaches the floor, your second foot (dominant foot) will push off the floor, and drive over the top. At this point, your body should be in an upside down “X” position.
7. Maintaining this X-position, pull your first foot (non-dominant foot) to the floor, and lift your first hand (dominant hand) off the floor. When your second foot (dominant foot) reaches the floor, lift your second hand (non-dominant hand) off the floor.
8. Control your landing, and make sure you are fully balanced before moving on.

Blocking Cartwheels
1. Begin in your gymnastics starting position, with your dominant leg out front, and arms extended overhead
2. Shift your weight onto your front foot, as you lean forward towards the ground
3. As your hands make contact with the ground, aggressively drive your back leg (non-dominant side), and push off your front leg (dominant side) to produce power
4. Think of “blocking” off the floor with your hands, so that your body becomes fully airborne before your feet come back to the ground to land
5. Your dominant foot will land first, with the non-dominant foot following, landing in a lunge position
6. Think of this as a normal cartwheel, but with extra “oomph” in the air after your hands leave the ground

Round Offs
1. Begin in your gymnastics starting position, with your dominant leg out front, and arms extended overhead
2. Shift your weight onto your front foot, as you lean forward towards the ground
3. As your hands make contact with the ground, aggressively drive your back leg (non-dominant side), and push off your front leg (dominant side) to produce power
4. When both legs are fully off the ground and your body position is more vertical, quickly snap your feet together (so your legs are together mid-way through the skill)
5. As your feet (still together) come towards the ground, think of lifting your chest up. Your body position should be similar to a teeter-totter: When you feet come down, the chest comes up
6. Land with a slight bend in your knees to absorb the landing (feet are still together, and arms extended overhead, close to your ears

4 Rounds
Not for Time

10 Behind the Neck Press
10 Shoulder Press (from front)
10 Front Raise
10 Upright Rows

No Rest between movements so choose a weight that you can go through the whole thing. It should be pretty light.

Rest 3-4 Min between setsFor this you may do it with a bar or with dumbbells. If you are doing it with a dumbbells you will just do 20 press instead of 10 behind and 10 in front.

For the behind the neck press you may need to use a little wider than normal grip if your flexibility isn't great. Keep the rib cage pulled down and make sure to keep the head out of the way as you press straight up.

For the press from the front the bar will start on the shoulder and you will press straight up by moving your head back this time (out of the way).

For both pressing movements come to a full lockout overhead and bring the bar all the way down to the shoulder at the bottom.

For the front raise you will allow a slight bend of the elbow. A LITTLE assistance from the hip is allowable but this absolutely should not be a kb swing type movement. Don't lean back!

For the upright row keep the shoulders pulled back and down. You will have a narrow grip and as you pull up you will keep the bar close to the body (like you are zipping up your jacket) and the elbows will go high and outside. Bring the bar up to the sternum or a little higher.

5 Min
30 Seconds On
30 Seconds OFF
Wall climbs or pike up on box

Score is total Wall Walks or Pike Ups completed for all 5 rounds

For the wall climb version you will start in the bottom of a push up position with the feet backed up to a wall. You will climb the feet up the wall while walking the hands back. Keep going until your chest and hips touch the wall. Then walk the hands back out as you walk the feet back down.

Do NOT get crazy overextended. Keep the belly tight!

For the pike up on the box version you will start in the top of a push up position with the feet on a bench or box. You will walk the hands back toward the box as the hips go up until you are in a 90 degree pike position at the top. You will then walk yourself back out.

Power Clean (15 Min to find Touch and Go Double)

Score is heaviest set of 2 (must me touch and go - so no dropping).

When you start the clock you will have 15 min to find as heavy as you can get for a set of 2. Warm up before and make sure you get in at least 6 or more heavyish lifts.

The bar will start on the ground. Hands are outside of the legs. Heels are down. There should be a slight bend in the knee and a hinge at the hips. Back is flat and chest is lifted. Arms are straight.

To lift the bar from the ground you will dig the heels into the ground and lift the chest. Pull the bar into the body keeping the arms straight. Once past the knees you will pick up speed. Keep the heels down and bring the chest to vertical as you jump STRAIGHT up! Shrug the shoulders and pull the bar UP the body by bringing the elbows high and outside. As the bar is going up pull YOURSELF down slightly and catch the bar in a partial front squat with the elbows high, heels down, knees out, and bar supported on the front of the shoulder. Stand to complete the rep!

3 MIN AMRAP
(As Many Reps as Possible)
Power Cleans

70% of heaviest double from the first part!So whatever you got for your heavy touch and go double - find 70% of that and use it for this! You will have 3 Min on the clock to complete as many reps as possible of the Power Cleans.

RUN VERSION

Run Version

5min mod pace, 3min rest
5min hard pace, 3min rest
4min mod pace, 2min rest
4min hard, 2min rest
3min mod pace, 90sec rest
3min hard, 90sec rest
2min mod pace, 1min rest
2min hard, 1min rest
1min mod pace, 30sec rest
1min hard, 30sec rest
30sec mod pace, 15sec rest
30sec hard, 15sec rest

Run Pacing:
Hard pace: The pace you would use to run an all out MILE.
Mod pace: Uncomfortable but sustainable.

So for the HARD - run as if you are trying to run your fastest mile.
For the Moderate - run a sustainable/slightly uncomfortable pace.

If you're unable to measure the distance perfectly - you can still do this workout and see great benefit!

ROW VERSION

Row Version:
5min mod pace, 3min rest
5min hard pace, 3min rest
4min mod pace, 2min rest
4min hard, 2min rest
3min mod pace, 90sec rest
3min hard, 90sec rest
2min mod pace, 1min rest
2min hard, 1min rest
1min mod pace, 30sec rest
1min hard, 30sec rest
30sec mod pace, 15sec rest
30sec hard, 15sec rest

Row Pacing Template:
Hard pace: Pace you would choose if you were doing a hard 2k.
Mod pace: Uncomfortable but sustainable.

So for the HARD - row as if you are trying to hit your PR 2k row.
For the Moderate - row a pace that is 5-15 sec per 500 m slower than your 2k PR pace.

BIKE VERSION

Bike Version:
5min mod pace, 3min rest
5min hard pace, 3min rest
4min mod pace, 2min rest
4min hard, 2min rest
3min mod pace, 90sec rest
3min hard, 90sec rest
2min mod pace, 1min rest
2min hard, 1min rest
1min mod pace, 30sec rest
1min hard, 30sec rest
30sec mod pace, 15sec rest
30sec hard, 15sec rest

Bike Pacing Template:
Hard Pace: Go as if you are trying to hit 100 cal for time
Moderate Pace: Sustainable but slightly uncomfortable pace.

Not For Time
4 Rounds
10 Single Leg Deadlifts
(per leg - 10 on 1 and then 10 on the other)
20 Hollow Rocks
30 Russian KB Swings (Heavy)
40 Love Taps

Use a 53-70lb KB for Men
35-53 lb KB for Women

Put weight used on Single Leg deadlift as your score.Use opposite arm, opposite leg technique for single leg DL. Make sure there is SOME bend in the knee. Focus on keeping the back flat and heel down.

For the Hollow Rocks really use the abs to press the low back into the ground while lifting the hips and the shoulders. May bend one or both knees if necessary to keep back on the ground!

Focus on good hip drive and butt squeeze on KB Swings. KB only needs to go to about eye level. If you can find a pretty heavy KB or DB for this - that's awesome.

Love taps are called love taps because Julian and I did these on the first week we knew eachother and I've called them that ever since. See video on IG and FB.

MAMA MODIFICATIONS

SINGLE LEG HIP THRUSTS - This can be a great movement for mamas but if you feel any instability or discomfort use less weight or modify to a standard hip thrust with two legs. You can also sub a glute bridge without any weight.

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

LOVE TAP - This movement can put a lot of pressure on the core and the pelvic floor. If you are pregnant or in the rehab or rebuilding stages of postpartum you may want to sub BIRTHFIT Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk RUSSIAN TWISTS - Pallof Press, BIRTHFIT Functional Progression 2, BIRTHFIT Dumbbell Windmill BIRTHFIT Banded Woodchop (Search Birthfit Youtube library for demos)

SANDBAG 92919

TIP PACING 9-29

WARM UP

Running Warm Up
Full Body Warm Up

SANDBAG

160 Sandbag Lunges
Every 2 Min:
200 M Burden Run

then
Rest 2 min
then

60 Push Up Drag
Every 2 Min
200m run

Ideal Sandbag Weights:
Men: 50-70#
Women: 30-45#

Score: Total Time
Goal Time: 25 min

Workout Flow:
Run 200 Meters (Carry Sandbag if you can keep good pace - that is burden run). For the rest of the time you have up to 2 min - do as many lunges as you can. When the clock hits 2 min - another run/burden run. Come back in - lunges until 4:00.

Keep repeating until you complete 160 lunges.

Rest 2 Min

Repeat the same idea with the sand bag push up + drag. (60 Reps total)Don't fall into the vortex! Try to give yourself a least a minute to work between runs!!

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

You may choose from forward stepping, reverse, or even walking lunges. You will alternate legs so for the set of 60 - it's 30 per. Drive off of the heel and don't allow the knees to cave.

We like the reverse lunge because the working leg stays planted so you end up being able to drive through the heel really well. You will step back and keep the heel down. Don't allow the knee to cave in. GENTLY touch the ground with the leg (knee) you stepped back with. Then drive off of the front foot (heel) to bring you back to standing. Switch legs for the next rep.

For the burden run, this should take at the most 1:20 seconds. Any longer than that and just do an unweighted run or shorten the distance.

You should have the bag in the correct position on your shoulders, it is the same as for your lunges.

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

For the push up and lateral drag, start
in a plank position with your bag just to the outside your right hand. First 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 the 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.

For the 200m run, you're working with less than a minute. Shorten the distance if needed. If unable to run due to space or weather purposes - 45 seconds of doubles/singles/low step ups/Mtn Climbers/taps to a low target.

MOVEMENT TIP

Back Squat (1 Rep Every 90 Seconds for 12 Min)

The goal for these are for them to be BUILDING. This means you will add a little weight each time. So, start with something heavy, but with room to add.

Your score is your heaviest squat. Should be the last one.
You will do 1 squat every 90 seconds for 12 minutes (8 total squats).

For the back squat you will have the bar on the back. Make sure it is in a good supported position on the shoulders and not too far down. Lift the chest and tighten the belly. Feet should be under the shoulders with the heels down. Reach the butt back and down. Drive the knees out. Keep the chest lifted as you go down. Get the butt lower than the knees at the bottom. No plopping or rounding of the back. To stand dig the heels into the ground and drive the knees out while you lead with the chest. Stand all of the way up at the top.

5 Rounds
10 Sandbag Toss Over
100 Meter Farmer Carry

Use whatever you can find for sandbag. Ideally Men's will be over 60# and women's over 40# - but a bag of dog food or rice will work.

For the farmer carry:
40-50# DBs/KBs or heavier for Men.
25-35# DBs/KBs or heavier for Women.

Score: Total TimeFor the sandbag toss over you can use a bar in a rack or whatever you can find to toss over at roughly chest height. You can toss it over and pull it back through (if using a rack) or even toss it over and then move to the other side.

You basically just pick up the bag - and get it high enough to toss over! Get into a good position when pulling from the floor and use your legs and hips to gain the height on it!

For the farmer carry you will carry the dumbbells or Kbs at the sides. These will get SPICY.

WARM UP

2 Rounds
30 Seconds Active Bar Hang
10 Banded Pass Throughs
30 Seconds Plank
10 Low Tuck to Standing Extension

Active Bar Hang
1. Begin hanging from the pull-up bar, with a shoulder width grip (hands will be shoulder width apart).
2. Engage the lats by pulling the shoulders down. There should be sizable space between the tops of your shoulders and your ears.
3. Tighten the core by pulling your belly button into your spine. This will help flatten out the lower back, setting you in a hollowed position.
4. Squeeze the glutes and round the hips under to further engage the core.
5. Keep your legs as tight as possible by squeezing the quads, and pointing your toes.

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.

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.

GYMNASTICS

EMOM 12 Min
(Every Minute on the Minute for 12 Min)
Min 1: 30 Seconds Hollow Hold
Min 2: 30 Seconds Knuckle Push-Ups

For a score you can put the number of knuckle push ups total.

Subs / Modifications
One knee or both knees bent - arms at sides
Set knees on the ground

Hollow Hold
1. Begin laying on your back with your legs extended forward, and arms set overhead and shoulder width apart
2. Brace your core by pulling your bellybutton into your spine, pushing the lower back into the floor. Your lower back needs to remain in contact with the floor for the duration of the set.
3. Simultaneously lift your shoulders and heels off the ground, while continuing to press the lower back into the floor.

Knuckle Push Ups
1. Begin in a plank, position, with your hands in a fist. The tops of your knuckles should be in contact with the ground, wrists extended and strong.
2. Lower yourself to the ground, making sure your elbows track backwards.
3. Once your chest makes contact with the floor, push yourself back up, finishing in your starting position.

Skill Focus: Glide Kips
10 Glide Swings
5 Hips to Bar
5 Jumping Box Transitions
then
10 Min Glide Kip Practice

Subs/Modifications
Small swings
Small hips to bar
Use a higher box
Choose one of the previous drills

Glide Swings
1. Begin standing a foot behind the bar
2. Jump to the bar, landing with your body in a hollow position, fully behind the bar
3. Allow gravity to swing you forward
4. As you come directly beneath the bar, you will drive your heels back and pass through an arch position
5. As you continue to swing towards the front of the bar, you will tap your toes forward, moving back into a hollow position in the front plane of the bar
6. Allow gravity to swing you backward
7. Think of passing through a Hollow-Arch-Hollow sequence every time you swing forward

Hips to Bar
1. Begin standing a foot behind the bar
2. Jump to the bar, landing in a hollow position behind the bar
3. Allow gravity to swing you forward
4. As you move to the front plane of the bar, you will open into a tight arch position
5. Once you reach your full range of motion, you’ll stall in space (in your arch position) for a split second
6. As soon as you feel yourself starting to swing backward, you will pull your knees into your chest, like a tucked position
7. Before passing under the bar, squeeze your glutes, which will open your hip angle and send you vertically, towards the bar
8. Make sure to keep your arms straight for the entire movement! If you bend them, you run the risk of pulling your chest/face into the bar
9. Begin with SMALL hips to bars, and gradually make them bigger as you feel more comfortable, and have a better grasp of what you’re doing

Jumping Box Transitions
1. Begin standing with your bar at sternum height (You can stand on a box, if you only have a high bar)
2. Set your feet directly under the bar, and make sure your hands are gripping the bar outside your hips
3. Keeping your feet in place, straighten your arms and allow yourself to lean backwards
4. Dip and drive with your legs, and as you jump, squeeze your glutes and send your hips towards the bottom of the bar (arms are still straight)
5. Once your body is fully airborne, aggressively sit-up, and shift your hands, wrist, and shoulder simultaneously over the top of the bar
6. Land in a tall front support

Glide Kip Practice
1. Begin standing a foot behind the bar
2. Jump to the bar, landing in a hollow position on the backside of the bar
3. Maintain your hollow position as you swing fully forward, to the front side of the bar
4. Once you swing forward, you will stall in space for a split second (body position fully extended)
5. As you feel yourself starting to swing backward, lift your toes toward the bar (legs stay straight)
6. Before passing underneath the bar, squeeze your glutes, which will open your hip angle and generate your body vertically, towards the bar 7. When your hips get close to the bar, aggressively sit-up, shifting your hands, wrist, and shoulders simultaneously to land in a front support

Part 1

4 Supersets
10-15 Reps Dumbbell Bench
10-15 Reps Dumbbell Pull Over

No Rest Between movements.
Rest 2 Min between supersets.

Choose a weight that you know you can get 10, but 15 will start to get tough.

Score is weight for dumbbell bench.Bring dumbbells down to the chest for each rep of the dumbbell bench. Make sure to bring dumbbells in and completely lock the elbows at the top!

For the dumbbell pull over you will use one dumbbell and grab it by the head. Stretch the dumbbell back over your head (while laying on a bench) and use the lats to pull the dumbbell back over the chest. Work to keep your belly tight throughout so you don't arch too much.

Part 2

4 Rounds
10-12 Reps Dumbbell Pec Flys
10-12 Reps 1 Arm Dumbbell Row Right
10-12 Reps 1 Arm Dumbbell Row Left

Score is weight used for the 1 Arm Rows.For the Flys you will lay flat on the bench. Keep a slight bend in your elbow as you bring the arms out to the sided (like a T shape with your body). Allow them to come in line with your body or a little deeper if your flexibility allows, then bring them back to over your chest.

For the row you will lean on the bench or something for support. Row one dumbbell from that bent over position. Start with a straight arm and pull the dumbbell to the chest by having the elbow go BACK and keeping the arm and elbow close to the body. Return all the way down each time.

Push Press (6 x 3 (Building))

For this the goal will be to add weight each set. SO start with a weight that is challenging but also give you room to go up.

For the push press the bar will start on the front of the shoulders with the elbows slightly in front. Feet are under the hips with the heels down. Raise the chest and tighten the belly. Dip - keeping the heels down - allowing the knees to come forward slightly and driving them OUT - butt going SLIGHTLY back but mostly straight down - keeping the chest up with the shoulder on top of the hip. The dip is shallow and only a few inches.

Stand hard and fast out of the bottom of the dip to pop the bar off of the shoulder. Move the face out of the way and press the bar up to lock out finishing with the bar over the middle of the body and the biceps by the ears! Keep the belly tight!

When lowering the weight you will lead with the elbows in front and absorb with the knees. Either feed that into the next push press or stand and re-set if necessary.

Rest roughly 2 min or so between sets.

EMOM 10 Min
Min 1: 5 Heavy Dumbbell Jerks
Min 2: 40 Double Unders / Double Under Practice

Score is weight used for Jerks.

If you don't have consistent double unders use the second minute to practice them or give yourself a target you can hit.For this EMOM (Every Minute on the Minute). You will do the 5 heavy jerks one minute (rest remainder of minute). Then do the double unders on the other minute.

So basically you will do 5 rounds of the whole thing.

For the jerk the dip and drive part is the same as the push presses you just did. But this time instead of finishing by pushing the weight up - you will push yourself DOWN under the dumbbells. Catch with the arms locked out and biceps by the ears in a partial squat position. Heels down, knees out, chest up. Stand up to complete.

If you don't have heavy enough dumbbells you may do these with a bar!

RUN VERSION

STREET PARKING 5K PROGRAM WEEK: 4 RUN: 3 (Time)
**There should be at least 1 day between run sessions.

RUN 2 MILES - EASY
REST 3 MIN

2 ROUNDS
SPRINT 80 M
FULL RECOVERY

2 ROUNDS
SPRINT 100
FULL RECOVERY

2 ROUNDS
SPRINT 200
FULL RECOVERY

EASY = 60-70% SUSTAINABLE AND VERY COMFORTABLE
SPRINT = ALL OUT!

SCORE: Total Time for 2 Miles Only
GOAL: Each of the sprint distances will be slower in pace because the distances are longer. But they should be 90% effort for THOSE distances. Rest as needed to go 90% again for each.

Run Workout: No measured Distance
Run 18 Min - Easy
Rest 3 Min

Then

2 Rounds
Sprint 15 Seconds
Full Recovery

Then

2 Rounds
Sprint 20 Seconds
Full Recovery

Then

2 Rounds
Sprint 45 Seconds
Full Recovery

Easy = Comfortable and Sustainable
Sprint = Pretty much all out

Score: If you can measure distance for the 15 min run
Goal: Close to 2 Miles +

ROW VERSION

Row Workout:
Row 2000 Meters - Easy
Rest 3 Min

Then

2 Rounds
Row Sprint 100 Meters
Full Recovery

Then

2 Rounds
Row Sprint 130 Meters
Full Recovery

Then

2 Rounds
Row Sprint 250 Meters
Full Recovery

Easy = Comfortable and Sustainable
Sprint = Pretty much all out

Score: Time for 2k only - do NOT go hard to get a better score.
Goal: Keep the pace!

BIKE VERSION

Bike Workout:
Bike 120 Cals (Men) / 88 Cals Women - Easy
Rest 3 Min

Then

2 Rounds
15 Seconds All Out
Full Recovery

Then

2 Rounds
20 Seconds All Out
Full Recovery

Then

2 Rounds
45 Seconds All Out
Full Recovery

Easy = Comfortable and Sustainable
Sprint = Pretty much all out

Score: Time for 120/88 Cals ONLY - do NOT go hard to get a better score.
Goal: Keep the pace!

Part 1:
Butts
5 Rounds
30 Seconds Back Rack Reverse Lunge Right
30 Seconds Back Rack Reverse Lunge Left
30 Seconds Good morning
30 Seconds 1 and 1/2 Rep Back Squat

Rest 2 Min

You will use the same weight for the whole thing and keep it on the back for the full 2 min.

Men try around 75-115#
Women try around 45-75#Ok so for this you just put that bar on your back and know that it is going to be there for 2 min!

You will start with 30 seconds of reverse lunges on the right leg.

Reach the back leg back and kiss the knee to the ground. Make sure that you take a wide enough step that you can keep your front heel down.

After 30 seconds on the right - switch to the left and do 30 seconds.

After that you will perform the 30 seconds of Good Mornings. You will hinge at the hips, keep the knees pretty straight and keep the back flat! If possible you will get to a 90 degree bend, but if you can't get there for strength or flexibility sake and the back starts to round - don't go so far.

From here you will do 30 seconds of 1 and 1/2 rep back squats. So you will perform a squat all of the way down - come half way up - go back down - then stand all of the way.

Keep the heels down, chest up, knees out!=

Part 2:
Guts
5 Rounds
30 Russian Twists
10 Slow Candlestick Roll Down

Rough idea for weight on the Russian Twists - 10 - 30#

This is NOT for time because the candlestick roll downs are meant to be SLOW!

Just post weight used for your score.For the russian twists - each twist counts as a rep.

Sit on the ground and lean back with the weight at your belly. Twist and touch the weight on the right - then the left. Each touch counts. You may do these with a dumbbell, a ball, a plate, whatever!

For the slow candlestick roll downs you will roll your butt and legs and low back up off of the ground and point the toes toward the ceiling.

Then you will SLOWLY roll yourself down - one vertebrae at a time, until you are all the way down with the feet on the ground.

MAMA MODIFICATIONS

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

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. RUSSIAN TWISTS - Pallof Press, BIRTHFIT Functional Progression 2, BIRTHFIT Dumbbell Windmill BIRTHFIT Banded Woodchop (Search Birthfit Youtube library for demos)

CANDLESTICK ROLL DOWN - Overhead Plate Hold, Waiter Walks, BIRTHFIT Bear Crawl, BIRTHFIT Advanced Bear Crawl, BIRTHFIT Functional Progression 3 (Search Birthfit Youtube library for demos)

100 Sandbag Burpee
(Burpee to Sandbag Overhead)

Every Minute: 10 Sandbag Hop Overs

Ideal weights for Sandbags:
Men: 50-70#
Women: 30-45#

Score: Total Time
Goal Time: 15 Min

Keep the goal time in mind if you are working with a heavier bag and consider reducing the reps. Also for bags without handles, you might stick with a burpee sandbag over the shoulder.

For the sandbag burpee, the bag will start right in front of your feet. Plant your hands on the bag a bit wider than shoulder width apart. Step or jump your feet back to a plank position and lower your chest to the bag, knees/thighs to the floor. Press back up to straight arms and step or jump your feet back in. Grab hold of the overhand handles, bend your knees and lift your chest up. Keep the heels down. With your back flat and belly tight, stand up with the sandbag by driving through the heels and lifting the chest. Explode UP with the legs and hips. Shrug the shoulders. Pull the elbow high and outside. Then PUNCH the sandbag to lock out finishing with the biceps by the ear!

For the hop overs you will stand next to your bad and hop laterally over the narrow side. Ideally you hop and land with two feet but you may modify to a skip over or do a lateral shuffle. Think fast toe taps on the bag as you step laterally on and over to the other side.

Shoulder Press (3-3-3-1-1-1-1)

Score is your heaviest single.

For this you will warm up to a weight that is heavy for a set of 3. You will do your first working set of 3 and then rest as needed (no longer than 2-3 min) and then either keep the weight the same, or go up if you feel like you can!

Once you have completed 3 sets of 3 you will definitely add weight and start your singles. Again, rest as needed between and add weight if you feel like you can from set to set.

For the strict press the bar will start at the shoulder. Your feet are under your hips and your legs are strong and straight. Squeeze the booty and tighten the belly. There will be no assistance from the legs during this lift. Elbows should be slightly in front of the bar.

To preform the movement - move the face out of the way and from that dead stop position press the bar straight up. Once past the head you can bring your head back to neutral and drive it UNDER the bar.

Finish with the bar locked out over head and over the middle of the body with a tight belly and biceps by the ears.

When lowering for your set of 3 you may absorb with a dip if you need to, but you can not use that dip to feed into the next rep. You must completely reset before pressing from a dead stop again.

Weighted Pull-ups (10 x 3 (Emom 10 Min - 3 Weighted Pull Ups))

If you are unable to add weight to your pull ups, but can do strict pull ups do that! It does not have to be an unbroken set, just needs to happen in the minute. Drop to 2 reps if you need to.

If you are unable to do a strict pull up - we would like to see banded strict or even a jump and slow lower.

No pull up bar - you can do a supine ring, bar or TRX row.

No rings or TRX? You may even do a 10 x 3 bent over row.

WARM UP

2 Rounds

10 Scapular Push-Ups
30 Seconds Tucked Headstand Hold
10 Banded Pass Throughs
30 Seconds Jumping Squats

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.

Tucked Headstand Hold
1. Begin by setting up into your tripod position— Your head and both hands will form the three points of an equilateral triangle (all sides are the same length) when set on the floor. Your head will be the top, while your hands will form the base. Hands should be slightly wider than shoulder width distance. Only the top of your head should be in contact with the floor.
2. Slightly angle your fingers out to approximately 45 degrees. This will make it easier to balance and keep stability as we move the legs.
3. Brace the neck by pushing the hands into the floor (you need to feel your triceps light up), and pulling your shoulders towards the ceiling.
4. With your tripod position set, lift your hips into the air and come up onto your toes (legs will be straight at this point).
5. Slowly Walk your toes forward, shifting your hips over the center of your tripod position.
6. Pull your first knee forward, setting it on the back of your tricep.
7. Keeping the core and neck braced, pull the second knee forward, setting it on the back of the tricep.
8. Slowly lift your knees off your arms, and bring them together in front to create the tucked position.

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.

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 is to be as quick and explosive as possible in each jump.

GYMNASTICS

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

30 Hollow Rocks
20 Kipping Handstand Push Ups
10 High Jump Overs
5 Pull Overs

Goal is QUALITY over QUANTITY!

Subs / Modifications
Tucked hollow rocks
Use two abmats / Box Handstand Push-Ups
Use a lower target
Low bar pullover + front roll dismount

Hollow Rocks
1. Begin laying on your back with your legs extended forward, and arms extended overhead by your ears. Your arms need to stay shoulder width apart for the entire set.
2. Brace your core by sucking your belly button into your spine, pushing the lower back into the floor. Your lower back needs to remain flat, so it makes contact with the floor during every rep.
3. To initiate the rock, lift your toes up in the air while you press your shoulder blades into the ground. While maintaining the hollowed position, allow the momentum to rock you forward as the toes come towards the ground, and shoulders lift off the ground.

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.

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

Skill Focus: Bar Muscle Ups
1 Round:
Find your max unbroken set of Bar Muscle-Ups
Rest 3 Minutes

Then

EMOM 8 Min
(Every Minute on the Minute for 8 Minutes)

Do 40% of the number you hit in your max set
(Example: If you did 10 muscle-ups in a row, you will do 4 muscle-ups at the top of each minute in the EMOM)

Subs/Modifications
Jumping Transitions from a box.

This is also a good option if you can only do 1 bar muscle up at a time. Another option is to do 1 bar muscle up every 2 min for 16 min.

Score for this part is how many you did in unbroken set. If you don't have them yet put 0 and note how you modified.

Bar 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

Part 1:
4 Rounds
Drop Set
10 DB Lateral Raise (Heavy)
10 DB Lateral Raise (Medium)
10-15 DB Lateral Raise (Light)

No rest between sets
2-3 Min Rest between rounds

Log heaviest set weightDBs are at your sides with a slight bend in the elbow you will raise them out to the side/slighty in front of you. Bring the dumbbells in line with the shoulders then lower back down.

If you do not have dumbbells for all 3 weights you can even use plates or other random objects.

If all else fails - just stick to 4 sets of 15 with what you've got!

Part 2
Superset
4 Rounds
DB Seated Shoulder Press 10-12
DB Seated Reverse Fly 10-12 Reps

No rest between exercises
Rest 2-3 Min between rounds

Mark weight used for pressesYou can also use a barbell for the shoulder press if you need to for weight's sake.

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

For the reverse flies you will prob have to use a lighter weight. You will sit at the edge of your bench and lean forward. You will then let the dumbbells hang to your sides and raise them with slightly bent elbows like you are flapping your wings!

Part 3
Superset
4 Rounds
DB or Barbell Upright Row 10-12 Reps
Plate Front Raise to FAILURE

No rest between exercises
Rest 3-4 Min between rounds

Mark weight used for Upright RowFor upright row you will be standing. Hold the dumbbells or barbell with a narrow grip. Pull the shoulders back and down and then bring the elbows high and outside as you pull the weight up (like you are zipping up your jacket). Keep the belly tight!

For the plate front raise allow a slight bend in the elbow. Bring the plate up to just under face level. Go to failure or at least until you start feeling you need to add help from your hip in to get the plate up!

Snatch + Hang Snatch (15 Min to Find Heaviest Single (Full + Hang))

One Full Snatch from the Ground + One Hang Snatch from Above the KneeScore is your heaviest unbroken Snatch + Hang Snatch.

Unbroken = you didn't drop the bar.

For this you will perform 1 full snatch (meaning from the ground and landing in a full squat), then you will lower the bar to the hip and perform 1 more snatch (squat) from the hang (dip, but don't go below the knee to initiate.).

You have 15 min on the clock and can add weight and do sets as you please - with the goal of going as heavy as you can for this movement in that time frame.

For the snatch you will start with the bar on the ground. Your grip will be wide (overhead squat grip). Heels will be down with the feet somewhere between hip and shoulder width. You will hinge at the hips and bend the knees to bring your hands to the bar. Keep the chest up and back flat. You should not be TOO squatty, but definitely have a bend in those knees. Bar is close to the body.

To stand you will drive the heels into the ground and lift the chest! Drive the knees back as the chest comes up. Once past the knees you will want to think of jumping straight UP (not forward) leading with the chest. Squeeze the butt and shrug the shoulders. Pull the elbows high and outside to keep the bar close as it starts to travel UP the body. At the same time, pull YOURSELF down under it and press against the bar as you get into a low overhead squat.

You should land in an overhead squat with the bar over the middle of the body, locked out, armpits forward, belly tight, chest up, knees out, heels down.

Stand by driving the heels down, knees out, and leading with the chest. Keep pressing into the bar!

Lower the bar back to the hips. Re-set your feet if you need to. Dip by allowing the chest to come forward slightly and allowing the bar to slide down the thigh. Keep the arms straight and bend the knees slightly.

From that position you will perform the snatch exactly the same as the other one.

If you want you may choose to work power snatches instead!

Behind The Neck Jerk (5 x 5)

Go light for these and work technique. Go SUPER light if you have never done them before. Be careful with the lower! Absorb with the knees!

You may work a wide grip or a more normal grip. Up to you.

The bar will start on the back. You will dip keeping the heels down, allowing the knees to come forward, and keeping the chest up. Stand up hard and fast to pop the bar off of the shoulders. Press the bar up and press YOURSELF down underneath it. Catch it with the heels down, knees out, belly tight and completely locked out with the bar over the middle of the body. Stand to finish.

When lowering the bar please absorb with the knees and then re-set before the next rep.

You may choose to work the power jerk or split jerk.

RUN VERSION

5k Run (Time)

Max Effort 5k Run
5 Kilometers is 3.2 miles!

If you are new to the program - don't worry about going fast - just get it done - even if you have to walk sometimes! That's ok!

ROW VERSION

5k Row (Time)

Max Effort 5k Row
Get it! Record your score!

BIKE VERSION

Metcon (Calories)

20 Min Max Cal Bike

Yep.

Good goal?
Women - 200 cals
Men - 300 Cals

Try to keep a steady pace throughout instead of using a bunch of mini sprints to up your cals!

4 Rounds

10 Deficit Reverse Lunge Right
10 Deficit Reverse Lunge Left
10 Single Leg Deadlift Right
10 Single Leg Deadlift Left

These movements can be done with either a pair of dumbbells, or the barbell on your back.

Use a weight that will allow you to do all sets unbroken.
Height for deficit should be 3-5"

Score: Weight Used (Use Same Weight for both Movements)

4 Rounds
1 Min Pause Alternating Bicycle Crunches
Rest 1 Min

Each Pause should be 2 Seconds

MAMA MODIFICATIONS

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

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

BICYCLE CRUNCHES - Any of the BIRTHFIT Functional Progressions (1-4) would be great here (visit their Youtube Library for tutorials)! I especially love the Banded Crossover version of Functional Progression 1, BIRTHFIT Dumbbell Windmill, and the BIRTHFIT Banded Woodchop. You can also sub Ball Slams, Farmer Carry, Waiter Walk, or Overhead plate hold/walk/march.

For Time:
75 Push Up Drag
75 Sandbag Burpees

Every Minute on the Minute*
(including the first minute!)

10 Sandbag Hop Overs

NO RX or RX+ weight - use the bag you've got.
Suggested weight range:
Men: 50-65#
Women: 25-45#

Score: Total Time
Goal: 25 Min or Less

START WITH HOP OVERS IN THE FIRST MINUTE!

This will be a long one and it's just good old fashioned WORK. Set a manageable target of push up-drags and sandbag burpees that you can get in each minute and commit to it!

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 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.

For the sandbag burpees the bag will start right in front of your feet. Plant your hands on the bag a bit wider than shoulder width apart. Step or jump your feet back to a plank position and lower your chest to the bag, knees/thighs to the floor. Press back up to straight arms and step or jump your feet back in. Grab hold of the overhand 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!