RUN VERSION

Running Version:

6 Min Run
3 Min Rest
5 Min Run
2:30 Rest
4 Min Run
2 Min Rest
3 Min Run
1:30 Rest
2 Min Run
1 Min Rest
1 Min Run
:30 Rest

Score is total distance!

Try to find a pace for each interval that is sustainable for that total time domain. In other words - don't come out too hot.

ROW VERSION

Rowing Version:

6 Min Row
3 Min Rest
5 Min Row
2:30 Rest
4 Min Row
2 Min Rest
3 Min Row
1:30 Rest
2 Min Row
1 Min Rest
1 Min Row
:30 Rest

Score is total distance!

Try to find a pace for each interval that is sustainable for that total time domain. In other words - don't come out too hot.

BIKE VERSION

Bike Version:

6 Min Bike
3 Min Rest
5 Min Bike
2:30 Rest
4 Min Bike
2 Min Rest
3 Min Bike
1:30 Rest
2 Min Bike
1 Min Rest
1 Min Bike
:30 Rest

Score is total calories!

Try to find a pace for each interval that is sustainable for that total time domain. In other words - don't come out too hot.

Butts FIRST!
Every 2 Min for 12 Min (6 Rounds)
12 Sumo Stance RDLs
12 Walking Lunges

RX Men - Try 50#ish DBs
RX Women - Try 30-35#ish DBs
Mark weight you used in comments of Part 2!

Got this one from my friend Jen. She said it lit her booty up so she wanted to share it!

Every 2 min you do the 12 and 12 and rest for the remainder of the time.

The Sumo RDLs are done in a sumo stance - which is slightly wider than your squat stance. Toes should be turned out slightly.

You will hinge at the hips and allow a slight bend in the knees. Keep the dumbbells or barbell close to the body by actively pulling it back. Keep the back flat / chest up and heels down.

Bring the weight to about mid-shin - not all the way down. Squeeze the butt to stand up.

For the lunges you can hold the dumbbells however you want - either to the side or at the shoulder. If you are using a bar, you may use front or back rack!

8 Min AMRAP
6 Around the Worlds
24 Russian Twists

Weight for Russian Twists - Up to you but try -
Men - 25-35#
Women - 15-20#An around the world is hanging from the pull up bar and keeping the legs as straight as possible - make big circle from the hips.

Try not to use any momentum!
Scale to knees around the world if necessary. This movement can also be done on the ground with the hands down to the sides! One rep is just around once. Not both ways. So each round is 3 x both ways. For the Russian twists you may use a dumbbell, plate, or med ball. Each tap will equal 1 rep! Keep repeating the 6 and 24 as many times as possible for 8 minutes!!

MAMA MODIFICATIONS

WALKING LUNGE - 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.

SUMO STANCE RDL - 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

RUSSIAN TWISTS - Please note it is important to acoid deep twisting motion during pregnancy and in the immediate postpartum period. Consider subbing: Pallof Press, BIRTHFIT Functional Progression 2, BIRTHFIT Dumbbell Windmill BIRTHFIT Banded Woodchop (see BIRTHFIT youtube channel for demos)

AROUND THE WORLD - This movement can put a lot of pressure on your core and pelvic floor. If you are preganant, in the rehab stages of postpartum, or working to heal diastasis or PF dysfunction you may want to use this time to practice any of the BIRTHFIT Functional Progressions especially the rolling transition from FP1 to FP2 (Check out the Functional Progression Warm Up Video on the Members Only page). You could also sub BIRTHFIT Banded Woodchops, Farmer Carry, Ball Slams, Overhead Plate Hold/March, or BIRTHFIT Half Kneeling Windmill (Visit their Youtube channel for demos).

WARM UP

Full Body Warm Up
Squat Warm Up

SANDBAG

15 MIN AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
10 Front Squat
6 Shoulder Step Over
10 Hang Clean and Press
6 Shoulder Step Over

Ideal Sandbag Weights:
Men: 50-70#
Women: 25-45#

Score: Total Number of Completed Rounds + Any Additional Reps
GOAL: 5 + ROUNDS

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

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

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

For the sandbag step overs, choose a box that is roughly 22-24in for men and 18-20in for women. First, clean the bag to your right shoulder. Make sure you are stable and the bag is secure on your shoulder. Plant your left hand on the box. Step your right foot on to the box. Keep your belly tight as you pick up your left foot and step it through to the other side of the box. Step your right foot to the floor, turn and repeat from the other side.

Modify by lowering the weight or box height. Possible subs are Sandbag Step Ups, Sandbag Step Up Over or try it with a dumbbell in one hand.

For the hang clean and press you will first deadlift the sandbag to the waist. Your feet should be under the hips with the heels down. Arms are long and straight. You will dip by hinging at the hip slightly and bending the knees. From here you will basically jump (stand up hard and fast) and SHRUG to make the sandbag weightless. Guide the sandbag UP the body by pulling the elbows high and outside. Pull YOURSELF down into a partial squat. Heels down, butt back, knees out, elbows high with the sandbag on the biceps, belly tight. Stand up all the way.

From here, press the bag straight up overhead. Squeeze your quads, your butt, and keep your belly tight. Extend your arms all the way so the bag is overhead and biceps are by the ears.

If the bag is too heavy, you can add a push or jerk.

WARM UP
Squat Warm Up

WORKOUT

Every 3 minutes for 15 minutes:
(5 Total Sets)
3 Heavy Deadlifts (85-90% of 1RM)
15 High Box Jumps*

Score: Weight Used for Deadlifts
Also - note box height in comments
Goal: Heavy, but with good technique and unbroken.

*For Part A, rest 5-8 seconds between each box jump. Choose a higher box than you would use in a timed workout. Focus on explosive power. Same load on the Deadlifts.

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

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

For the box jumps you will choose a box that is higher than what you normally use in a workout. Focus on fully extending your hips when you take off. Make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench. If you don't have something to jump ON - find something to jump OVER!

Shoulder Press (8-7-6-5-4-3-2-1)

Rest 60 Seconds between sets. Use the same load for all.

Shoulder press starts with the bar on your shoulders, full grip with elbows in front. Feet are hip to shoulder width apart. Squeez your butt, your quads and your belly. Keep your chest up, ribcage down. Press the bar straight up so you have to pull your face out of the way to clear a path. Finish with arms locked out overhead, biceps by the ears.

To lower, move your face out of the way and keep your elbows in front of the bar.

Front Rack Hold (3 x 40 Seconds)

The front rack hold are just standing upright holding the bar in your front rack position. Ideally this is much heavier than your 1 rep max front squat. If your elbows drop or your abs disengage during the hold, re-rack the bar even if it's been less than 40 seconds.

YOU MUST squeeze your butt and your abs super tight during these holds. You should not feel any compression in the lower back. If you do, re-rack it!

WARM UP

Warm Up
10 Scapular Push-Ups
30 Seconds Bench Tricep Stretch
10 Banded Pass Throughs
20 Forward to Backward Swinging Kicks (On right + left)
1 Min Low Ring Plank

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.

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 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.

Forward to Backward Swinging Kicks (On right + left)
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.

Low Ring Plank
1. Begin with your hands shoulder width apart on the rings. Palms will be facing in, towards each other.
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 rings 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

21-15-12-9-6-3
Handstand Push Ups
Rebounding Box Jump Overs
Chest to Bar Pull Ups

Subs and Modifications
Box Handstand Push-Ups
Rebounding straight jumps
Kipping Pull-Ups / Ring Rows

Score: Time - but remember the goal for this workout is quality!
Goal: Solid technique

So the way this works is you will do 21 of each, 15 of each, 12 of each...and so on.

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.

Rebounding Jump Overs
1. First, choose a box, bench, etc. of the appropriate height. You should be challenged and able to rebound between reps, 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 on the balls of your feet and with a bend in your knees, to safely absorb your weight and connect jumps.

Chest to Bar 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, pulling until your chest makes contact..
6. As you begin falling back down, 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.

Bench Press (4 x 8)

Rest 60 Seconds Between Sets.

These should all be at the same weight. Choose wisely and use a spotter!

Lying face up on the bench, pull the bar from the rack out over your chest so your arms are vertical. Push your feet down into the floor. Draw your low back, shoulders and the back of your head down into the bench. Lower the bar straight down with control until it touches your chest an inch or two above the sternum. Keep your elbows about 45 degrees from your torso, wrists straight. Press the bar all the way back up until your arms are straight to complete the rep.

Bent Over Row (4 x 12)

Rest 60 Seconds between sets.

Set up for the bent over row by deadlifting the bar to just below the knee. From here, keeping the torso position set and the chest lifted - you will pull the elbows back and bring the bar to just below the chest. Keep the belly tight. Bring the bar back to just below the knee with the arm straight at the bottom. No kipping or pulling your CHEST down!

Take 10 minutes to get as far as you can:
1 Chin Up
2 Push Ups
2 Chin Ups
4 Push Ups
3 Chin Ups
6 Push Ups
...

Keep adding 1 Chin Up and 2 Push Ups to each subsequent set until you reach 10 minutes or are unable to perform the reps unbroken.

Score: Total Reps of both movements combined added up at the end!
Goal: Rest as much as you need to between sets so you can get all the reps without breaking.

There should be a lot of rest between sets once you get to 4+ reps on the chin ups. Choose a version that you can do 10 pulls (chin ups) and 20 pushes unbroken.

For the chin ups, use a supinated grip, meaning palms facing toward you. Pull your shoulders down and squeeze your belly. Pull yourself up until your chin is over the bar, then lower with control until arms are extended.

Use bands or modify to ring rows with the same grip, palms up or even close grip bicep curls.

For the push up we want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width. Squeeze your butt, your thighs and your belly. No sagging hips or snaking.
Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight.

WARM UP
Overhead Warm Up

WORKOUT

Hang Muscle Clean (5 x 3)

Start light - add a bit of weight for each set. Focus on technique.

For this movement you will deadlift the bar to the "hang" position (top of the deadlift).

Hands should be just outside of the shoulders/legs. Keep the heels down as you dip by bending the knees slightly (not allowing them to cave in) - reach the butt back slightly and slide the bar with straight arms down the front of the thigh.

Stand up hard and fast driving through the heels and bringing the chest up. Shrug. Pull the elbows high and outside keeping the bar close. Then drive the elbows around and through FAST to get the bar to a supported position on the shoulders with the elbows high.

There is no re-dip of the legs in a muscle clean! The focus is just on the UP portion of the movement!

Hang Power Clean + Front Squat (10 total Sets of 1+1) - 1 Every 90 Seconds)

1 Hang Power Clean
1 Front SquatFor this part you will perform 1 Hang Power Clean + 1 Front Squat every 90 seconds for 10 total sets.

For the hang power clean you will again start in the hang position (top of the deadlift). Then you will again dip, drive, shrug and then this time instead of pulling the bar up the body only you will also pull yourself down into a partial squat as the elbows come around and through. Catch the bar with the heels down, knees out and bent slightly, butt reaching back, belly tight, chest up, and bar on the shoulders with the elbows high.

Stand and re-set the feet.

For the front squat the feet should be shoulder width apart. Elbows high with the bar in the fingertips. Lift the chest and tighten the belly. Reach the butt back and down as you keep the chest and elbows lifted. Keep the belly tight. Drive the knees out and get the butt lower than the knees at the bottom with the chest and elbows still lifted. No collapsing of the back or elbows at the bottom.

To stand drive through the heels and lead with the elbows. Drive the knees out and stand completely!

Front Squat (5 x 3 (1 Set Every Other Min on the Min))

Same weight across all 5 Sets. This should take exactly 10 Min.

You may add weight each time or maintain same weight for all 5 sets.

RUN VERSION

Run Version (Measured Distance)
1000 Meter Run
Rest 2 Min
800 Meter Run
Rest 2 Min
1000 Meter Run
Rest 2 Min
600 Meter Run
Rest 2 Min
1000 Meter Run
Rest 2 Min
400 Meter Run
Rest 2 Min
1000 Meter Run
Rest 2 Min
200 Meter Run

If these distances are too much for you - scale all 1000s to 800s and cut out first 2 intervals.

Pace should be similar for all runs but the last 100 meters of each run should be a sprint!

Run Version - Distance Not Measured

Run 5 Min
Rest 2 Min
Run 4 Min
Rest 2 Min
Run 5 Min
Rest 2 Min
Run 3 Min
Rest 2 Min
Run 5 Min
Rest 2 Min
Run 2 Min
Rest 2 Min
Run 5 Min
Rest 2 Min
Run 1 Min

Last 20 Seconds of each interval should be a sprint!

Pace throughout the rest should be similar

Put down total distance if you are able to measure through a gps watch or something.

ROW VERSION

Row Version

1200 Meter Row
Rest 2 Min
1000 Meter Row
Rest 2 Min
1200 Meter Row
Rest 2 Min
750 Meter Row
Rest 2 Min
1200 Meter Row
Rest 2 Min
500 Meter Row
Rest 2 Min
1200 Meter Row
Rest 20 Min
250 Meter Row

Pace should be similar for all rows but the last 100 meters of each should be a sprint!

BIKE VERSION

Bike Version

Bike 5 Min
Rest 2 Min
Bike 4 Min
Rest 2 Min
Bike 5 Min
Rest 2 Min
Bike 3 Min
Rest 2 Min
Bike 5 Min
Rest 2 Min
Bike 2 Min
Rest 2 Min
Bike 5 Min
Rest 2 Min
Bike 1 Min

Last 20 Seconds of each interval should be a sprint!

Pace throughout the rest should be similar

5 Rounds (No measure)
30 Seconds Weighted Side Step Up Right
30 Seconds Rest
30 Seconds Weighted Side Step up Left
30 Seconds Rest
30 Seconds Weighted Reverse Lunge Right
30 Seconds Rest
30 Seconds Reverse Lunge Left
30 Seconds Rest
30 Seconds Right Arm to Left Toe Weighted Crunch
30 Seconds Rest
30 Seconds Left Arm to Right Toe Weighted Crunch
30 Seconds Rest

So much work in 30 minutes!!

Score is weight you used for Lunges...this way you don't have to worry about counting the WHOLE time!

For the side step ups you want between 16-24" depending on how tall you are. You will hold a single DB or KB with outstretched arms in front of you. If you are unable to do that - you may try using a lighter weight or hold the weight at your chest. Focus on driving off of the heel and standing all the way up. Pause a bit at the bottom. Use no rebound. You don't want the weight to be super heavy for this so you can keep moving the whole 30 seconds.

The reverse lunge is just on the ground (no box). You will take a big step back, kiss the back knee on the ground, and then drive off of the front foot to stand. Hold a dumbbell or KB in each hand.

For the opposite arm opposite toe crunches, you may do these weighted or unweighted. Keep the arms and legs PRETTY straight and actually touch the weight to the toe each time.

MAMA MODIFICATIONS

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

REVERSE LUNGE - 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.

ALTERNATING WEIGHTED CRUNCH - 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

Full Body Warm Up
Squat Warm Up

SANDBAG

2 Rounds
800m Burden Run or 400 m Burden Walk
40 Sandbag Push Up Drag

Ideal Sandbag Weights:
Men: 50-70#
Women: 25-45#

Score: Total Time
GOAL TIME: 20 MIN

These are long rounds but should be kept under 10 minutes. And, those push up and drags take longer than you think so give yourself at least 4 minutes for that. Choose between the burden run vs walk based on what you can complete in under 6 minutes.

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.

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.

WARM UP
Squat Warm Up

WORKOUT

Start a Running Clock:
at 0:00 -
10 Back Squats (70% of 1RM or something that feels very challenging for 10 reps)
then
Max Tempo Push Ups (see description)

at 4:00
5 Back Squats
then
Tempo Push Ups 1/2 the reps from 1st set

at 8:00
5 Back Squats
then
Tempo Push Ups 1/2 the reps from 2nd set

at 12:00
5 Back Squats
then
Max Reps Tempo Push Ups

at 16:00
20 Back Squats (50% of 1RM at the most, think much lighter than your first set of 10)

Score is Load used for the 4th set of back squats
Goal - Make them look good!

**You can put your score here and we are also putting the back squat score underneath this for those who like to track specific lifts on Wodify.Take a good 15 minutes to warm up your squats for this one. AND your shoulders/pecs. This may not seem like a lot of reps but it is a potent stimulus so you must get your body prepared.

The tempo for the push ups is 1 second down and 1 second up, as soon as you break that tempo, the set is over. Search 60BPM metronome on your music streaming device or just count "one one thousand - up one thousand, two one thousand - up one thousand!" Choose a variation on the push up that you can get at least 20 in the first set. These are hard, so go knees, elevated hands etc.. if you need to.

You will want to add weight on the squats for each subsequent set except for the last one, the set of 20. You will want to finish about 85% of 1RM at the most before you reduce the load for the set of 20. For that final set, go light enough that you can get 20 reps BUT if your form starts to slip before that, stop there.

Back Squat (4th set from this workout only)

***This is not an extra component in today's workout - just a place for you to log your heaviest set today to help you track that specific lift.

WARM UP

WARM UP

10 Banded Pass Throughs
10 Kip Swings
20 Forward to Backward Swinging Kicks (On right + left)
1:00 Hollow Hold

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.

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

Forward to Backward Swinging Kicks (On right + left)
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

For Time:
10 - 1
10 Burpee Box Jump Over
20' Handstand Walk
9 Burpee Box Jump Over
20' Handstand Walk
8 Burpee Box Jump Over
20' Handstand Walk...

All of the way down to
1 Burpee Box Jump Over
20' Handstand Walk

Subs and Modifications:
Burpee Step Up Overs
and/or
20 Handstand Shoulder Taps

Score: Total Time
Goal: Don't get sloppy!

Handstand Walk Tips:
1. Kick-up to a handstand hold, making sure to keep a tight, stacked body position: Your body should be in one line, with your ankles over your hips, hips over your shoulders, and shoulders over your wrists.
2. Allow your body to tip over, producing the forward momentum needed to start walking your hands.
3. Make sure to keep your hips and glutes set over your finger tips for the walk (this will make sure you continue moving forward, rather than falling backwards).
4. To step, plant each hand and extend through the shoulder, getting as tall as possible. It’s this shoulder extension that will naturally shift your bodyweight from side to side, making your handstand walk much easier.

Skill: Toes to Bar Stamina
EMOM 8 Min
(Every Min for 8 Min)
30 Seconds Max Reps Toes to Bar

Rest Remainder of Minute

Subs/Modifications
Focus on rhythm, only lifting your legs as high as possible while keeping the beat

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 here.

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.

WARM UP
Overhead Warm Up

WORKOUT

Behind the Neck Press + Overhead Squat (3 x 5)

1 Press + 1 Overhead Squat = 1 Rep

These are warm up sets! Start LIGHT and focus on technique over weight!

You will unpack the bar on the back and establish a wide grip. Keep the belly tight and squeeze the cheeks. Press the bar straight up to lock out with the armpits forward. Weight should be over the middle of the body/top of the head.

Then you will re-position your feet to shoulder width apart. Reach the butt back and down. Keep the heels down, knees out, chest up, and belly tight. Get the butt lower than the knees at the bottom. Bar should be over the middle of the foot! Drive through the heels, drive the knees out, lead with the chest, and keep pressing on the bar to stand!

Then you will lower bar back onto the back!

Overhead Squat (16 min to find a heavy set of 5)

If you are capable of going pretty heavy on overhead squats you may want to do a few more warm up sets before starting the clock on this.

PLEASE make sure if lowering onto your back after each set that you absorb with the knees. Once it's at a certain weight (heavy for you) - the best option is to just drop it and clean it back up into the rack - even if you have to unload some of it!

There is not a certain number of sets or anything on this. Just find the heaviest set of 5 possible in 16 min!

3 x 1 Min AMRAP
(As Many Reps as Possible in 1 Min - for 3 Rounds)
Overhead Squat with Moderate Weight

Rest 2 Min between AMRAPS

Score: Weight Used
Put total reps for each AMRAP in comments
Goal: 12-20 Reps in Each AMRAP MAX!

The way this works is you will simply get as many overhead squats as possible in a 1 min window 3 separate times with a 2 min rest between those attempts!

This can be a solid minute of unbroken squats with the bar overhead the whole time - or a couple smaller sets with short breaks!

Again - PLEASE be cautious when lowering the weight onto the back and don't be afraid to drop it onto the ground and use the 2 min rest to get it back into the rack!

No rack? No problem! You can also do a clean and jerk onto the back then a wide grip push press to get the bar overhead!

RUN VERSION

Running Version (you have marked distances)

7 Rounds
Jog 200 Meters - Pretty Chill
300 Meters HARD
100 Meter Walk

No rest between rounds.

The 300 meters is HARD but can't be 100% because you need to go straight into the walk and then straight into the next round.

Running Version (not sure on distances)

7 Rounds
Jog 2 Min
1 Min HARD
1 Min Walk

No Rest between rounds.

The jog is moderate but chill. The HARD is HARD but not 100% because you need to be able to walk for 1 min and then go straight into next round.

ROW VERSION

Rowing Version:

7 Rounds
Row 250 Moderate/Chill Pace
Row 350 Meters HARD
Row 150 Meters SLOW

No rest between rounds.

The Moderate/chill pace needs to be different than the slow pace. Moderate/chill is faster.

Hard is hard, but can't be 100% because you will go into the slow row immediately and then immediately into the next round.

BIKE VERSION

Bike Version:

7 Rounds
15 Cal Men / 10 Cal Women - Moderate Pace
20 Cal Men / 15 Cal Women - HARD
10 Cal Men / 7 Cal Women - Slow

No rest between rounds.

Moderate pace and slow pace are different! Make sure you look at your monitor.

Hard is hard but not 100% since you get no rest after!

7 Rounds
Not Really for Time
10 Jumping Squats
5 Lunge Ball Right Leg Forward
5 Lunge Ball Left Leg Forward
10 Slow Negative DB Stiff Legged Deadlift

Idea for weight-
30s-50s for Men
15-35s for Women

12-20# Ball

Score is what weight dumbbells you use

For the booty part of today's Butts and Guts -
You will do 10 jumping squats. You will lower to the bottom of the squat - heels down, knees out, butt lower than the knees, chest up. You will jump from that position all the way to extension of hips and knees driving through the heels.

For the lunge balls - you basically do a wall ball with a lunge instead of a squat. We recommend the reverse lunge step back approach. You will hold the ball at the chest. Take a long lunge step backwards. Lightly touch the back knee. Drive off of the front heel and use that drive from the leg to throw the ball. If you can't get it all of the way to 9-10' that's ok!

Also - this was a Street Parking Member Travis Leamons creation - blame him.

For the stiff legged deadlifts you will hold 2 dumbbells at the waist. Hinge at the hips with the back flat and heels down. Reach the butt back and keep the dumbbells close to the body. Keep the knees pretty straight but soft (not completely locked out). Once you hit the middle of the shin. Squeeze the butt to stand up.

4 Rounds
Not for Time
8 Ring/TRX Band Knee Tucks
16 Love TapsFor the Ring or TRX Band Tucks you will put your feet through the rings with your hands out in a plank position out front. You will pull the knees to the chest, then back out to plank.

You may try doing one knee at at time if necessary. If you do not have the TRX Band or Rings to use - you may roll a yoga ball in or do pike ups with feet on the box.

The love taps will be with you sitting on the ground with the feet extended out front. The kettlebell will be by the feet. Keeping the legs straight, lift the feet up and over and tap the feet on the other side. Then pick them up and go back ove to the other side. Every lift up and over is one rep.

MAMA MODIFICATIONS

JUMPING SQUATS - This movement can create a lot of pressure on the pelvic floor. If you are pregnant or in the rehab stages of postpartum you may want to sub: Air Squats, Goblet Squats, Thrusters, Glute Bridges, Hip Thrusts, or Good Mornings

LOVE TAPS - 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

WARM UP

Full Body Warm Up

SANDBAG

16 MIN AMRAP
(As Many Rounds and Reps as Possible in 16 Min)
40 Alt Sandbag Slams
60 Shoulder to Shoulder
40 Alt Sandbag Slams
80 Sandbag Back Squats

Ideal Sandbag Weights:
Men: 50-70#
Women: 25-45#

Score: Total Rounds + Any Additional Reps in 16 Min
GOAL: 1 ROUND + as far as you can get into Round 2

One round of this is 220 reps and each rep of the slams takes time. So, shoot for one really good round of high quality reps and really explosive SLAMS.
Whatever bonus reps you get into round 2 are just that, a bonus.

The sandbag slam starts with the bag on the ground between your feet. Grip the sides of the bag and clean it
to your right shoulder. Step forward with your left foot, use your hips to slam the bag straight down to the ground.

The goal is to slam the bag down as hard as possible using power from rotation in your hips.

Set up and bring the bar to your left shoulder and repeat. Each slam is 1 rep so 40 alternating is 20 from each shoulder.

For the shoulder to shoulder you will have your sandbag on one shoulder. Feet are between hip and shoulder width apart. Chest up. Belly tight. Dip keeping the heels down and allowing the knees to come forward. Reach the hips back slightly but keep the chest lifted.

Stand up hard and fast. Pop the sandbag off of the shoulder and finish with a press straight to lock out. Biceps by the ears. Standing tall. Locked out elbows. Belly tight. Lower the bag down onto the opposite shoulder. Each time you press counts as one rep. So 12 reps is 6 one each side.

For the Sandbag Squat you will power clean from the floor to your shoulder, then push press it up and over onto 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.

WARM UP
Squat Warm Up

WORKOUT

Pause Back Squat (4 x 5 - 4 Sets (one set every 5 min for 20 min))

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.

For Time
400 Meter Farmer Carry

Every time you put the weight down, 5 Strict Press with your dumbbells or kettlebells.

RX Men: 40# DBs/KBs +
RX Women: 25# DBs/KBs +

RX +: 800 Meters

Ouch. So basically you will carry a set of dumbbells or kettlebells at your sides for 400 meters. If you need a break - no problem. You will just complete 5 strict press before you can start carrying again.

If you don't have matching dbs or kbs you can have varying weights, just switch hands when you break and do 5 strict press per side with the correct weight!

WARM UP

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

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.

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 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.

Forward to Backward Swinging Kicks (On right + left)
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
25 Tuck-Ups
15 Knuckle Push Ups
5 Candlestick Roll + Box Jump + Jump Off + Stick

Score: You can enter a time - but keep in mind we aren't looking for speed. We are looking for quality.

Subs / Modifications:
Break as needed
Set knees on the ground
Use a shorter box

Tuck Ups:
1. Begin laying on the ground, with arms extended overhead, legs straight, and lower back pressing into the floor.
2. Lift into a hollow position, with your arms by your sides
3. Simultaneously bend your knees and pull them towards your chest, while lifting your chest towards your knees (you will be coming into a tucked position)
4. Extend back into your hollow position and repeat

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.

Candlestick Roll + Box Jump + Jump Off + Stick
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. As you jump off the box, make sure to bend your knees on the landing, and stick it— Do not move your feet! The higher you jump, the more challenging it will be to land.

Skill Focus: Handstand Forward Roll
5 Forward Rolls
5 Rolls from a High Box
5 Rolls from a Wall Handstand
5 Rolls from a Freestanding Handstand

No Score - Take your time!

Subs / Modifications
Very slow, controlled rolls on cushions
Roll from the ground
Roll from a short/tall box
Use a partner and pads!

Forward Rolls
1. Begin standing 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.
3. Lift your glutes into the air, and start walking your toes forward, towards your hands. The goal is to get your feet as close to your hands as possible, in order to make the roll a very smooth, “tip-over” type movement.
4. 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 your ponytail is) should touch the floor as you roll. The more you tuck your head in, the safer your neck will be.
5. To initiate the roll, your elbows will have a slow, constant bend, until you find yourself rolling down one vertebrae at a time. Make sure the elbows continuously bend, slowly lowering your body to the floor. Do not keep straight arms.
6. As your elbows bend, your hips will tip forward, allowing you to effortlessly roll. Your feet will land on the floor in front of you, promoting a safe, seated position.
7. Once comfortable, you may increase speed, by moving faster through the steps.

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. 5. As you finish the roll, pull your heels into your glutes, and sit your chest up, over your toes to stand.

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.

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!