WARM UP

Full Body Warm Up

SANDBAG

15 MIN AMRAP
(As Many Reps / Rounds As Possible)
16 Side to Side Shoulder to Overhead
8 Bent Over Slam
100m Suitcase Walk (Switch at 50m)

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

Score: Total Completed Rounds + Any Additional Reps
Goal: 4-5 Rounds +

You are shooting for sub 3 minute rounds here but a lot of it will come down to how heavy your sandbag is.  Just make sure you choose a variation on the movements that you can keep moving and keep rest to a minimum.

For the side to side shoulder to overhead, (we recommend a push press) 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 16 reps is 8 on each side.

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

The suitcase carry is like a one handed farmer carry. Hold the back by the center handle in one hand and walk. Switch hands at the halfway point to head back.

Make sure you stand up tall and don't lean to one side.  If you bag doesn't have handles or is dragging on the ground, switch to a bear hug carry!

WARM UP
Full Body Simple Warm Up

WORKOUT

Deadlift (4 x 4)

Add load between sets on the Deadlift, take 15 minutes to complete all four sets

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.

4 Rounds
NOT FOR TIME
8 Single Leg (Dumbbell) Deadlifts Left Leg
8 Single Leg (Dumbbell) Deadlifts Right Leg
8 Supine Barbell Rows (SLOW)

Score: Weight Used
Goal: Unbroken Sets - not fast - and with good form.

The idea here is to be able to do all 8 reps unbroken. The last 2-3 reps of each set should be very challenging. Rest 30-60 seconds between movements.

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

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

For the supine barbell row, set the bar in the rack low enough that you'll be at a challenging angle. Position yourself under the bar with arms straight, shoulders slightly behind the bar. Keep a rigid body position with knees, hips and shoulders in a straight line.  Pull your body up to make chest contact with the bar and lower back to straight arms.

GYMNASTICS

WARM UP

MOBILITY

2 Rounds
10 Banded Pass Throughs
30 Sec Bench Shoulder Stretch
10 Low Tuck to Standing Pike Extensions
30 Sec Passive Bar Hang

WORKOUT

TEST #1:
1 Round Max Effort: Active Bar Hang until Failure

For the active bar hang, grip the bar with hands slightly wider than shoulder width. Keep your belly tight as you draw your shoulders down away from your ears.  You should feel your chest elevate slightly without arching your back. Keep a neutral spine.

As soon as your shoulders, start to creep back up toward your ears, that active position has been compromised and the test is over.

TEST #2
1 Round Max Effort: Hollow Hold Until Failure

For the hollow body hold, start on your back. Draw your lower back down toward the floor. Bring your arms overhead so your biceps are by your ears. Squeeze your legs together.

Raise your legs away from the floor so your heels are about 6-12 inches from the floor. At the same time raise your torso and arms away from the floor so your shoulder blades are off the ground.

Hold this position for as long as you can.

If you are unable to get into a hollow position aka, you feel your lower back lose contact with the floor, you can try a hollow hold with your arms along side your body.

If that is a bit too much, try a tuck hold which is the same thing but with knees bent and shins parallel to the floor.

TEST #3:
1 Round Max Effort: 2 Minutes to Accumulate as Many Toes to Bar (or attempts) As Possible

Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands.

If unable to get one rep you can try this with knee raises or raising your toes to a lower but still consistent height.

9 MINUTE EMOM:
(Every Minute on the Minute)
Minute 1:
40 Sec Max Effort Hollow Pulses
Minute 2:
40 Sec Max Effort Static Tuck Hang
Minute 3
40 Sec Max Effort Zombie Sit-Up + Backward Fold

SUBS/MODIFICATIONS:
Tucked Hollow Pulses
Lower the height of your knees (Straighten out the legs)

Toes come backward as far as possible / Swing arms forward to help with the sit-upFor the hollow body pulses, start in a hollow body position and pulse by lifting your chest and legs higher up off the floor then back to hollow.

When you lower back to hollow, make sure it is controlled so you don't lose that lower back contact with the floor.

You can also do tucked pulses where you keep your knees bent and hold your arms along side your body.

The static tuck hang is an active hang from the bar with knees tucked up as high into your chest as possible.

For the zombie sit up keep your legs straight. You can use your arms to assist you on the way up. When you do sit up, reach your hands along the floor as close to your feet as you can.

Then, roll back down and raise your legs up and over your hips for the backward fold.  Just reach your toes back as far as possible.  Totally cool if they don't go all the way to the floor behind your head!

SKILL WORK:

Buy In: 10 Kip Swings
Every 30 Seconds for 10 Rounds:
3 Rhythm-Focused Toes to Bar

For the rhythm-focused toes to bars, the idea is to pay attention to the rhythm and connecting reps versus getting your toes up on the bar using brute strength.

Grip the bar and maintain an active shoulder position as you start to build off of the kip swings. As your torso and shoulders travel back behind the bar raise your legs up and your toes in the direction of the bar.

No matter what, let the momentum dictate the movement. So as you start to swing forward, lower your legs and transition to the extended position. Gradually your will be able to bring your feet up closer to the bar but stay focused on maintaining that rhythm!

PART 1:
4 Rounds of:
20 Alternating Single Arm Shoulder Press
200m Farmer Carry

REST 2 MIN BEFORE PART 2

Score: Weight used for Shoulder Press and Farmer Carry
Goal: Slightly broken sets but never TOO broken up!

**Time is also cool to know if you want put it in comments!For the single arm shoulder press you will have a dumbbell in one hand at the shoulder. Feet are between hip and shoulder width apart, even if performed seated. Keep the rib cage down as you press the DB straight up until your arm is fully extended overhead with your bicep next to your ear.  Bring the dumbbells all the way down to the shoulders each time.

20 alternating will end up being 10 reps per side per round.

For the Farmer Carries, you will hold a dumbbell in each hand.  Keep your chest up, shoulders back and belly tight.  Take rest rather than allowing yourself to fall into a bad position.

For 200m, it should take roughly 2 minutes.  If it's much slower or you are breaking a lot, go to a single dumbbell and switch hands at the halfway point.

PART 2:
4 Rounds of:
16 Renegade Row (w/push up)
100m Overhead Plate Carry

Score: Weight used for Renegade Rows
Goal: Choose a weight that allows you to finish the whole thing under 12 min WITHOUT GETTING SLOPPY.

** List total time in comments.Each rep of the renegade row will be push up + row right + row left.

For the push up we want to see a rigid body position.  No sagging hips or snaking.  You will keep the belly tight.  Hands are on the dumbbells.  Go to the knees if you need to.

Chest and thighs touch the ground at the bottom.  Lock out completely at the top.

For the rows you will stay in the plank/top of the push up.  You will row one dumbbell to the rib cage by pulling the elbow back.  Try to avoid rotating very much.  Pull the dumbbell all of the way up for each rep then lower under control.

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

For the overhead plate carry, you will hold the plate directly overhead with straight arms and biceps by the ears.

Keep your shoulders active the whole time by constantly pressing up on the plate as you move.

At the same time, draw the front of your ribcage down toward your hips to avoid overarching your back and losing core stability.

WARM UP
Overhead Warm Up
Snatch Warm Up

WORKOUT

Tall Snatch (3 x 5)

From the hang position you will pull the bar up and your self under the bar quickly - landing in a solid overhead squat.These are to be done very light.  There is no dip to initiate this movement - instead the focus is on a quick drop into the overhead squat and aggresive pull and press to lock out of the bar.

Stand tall with a snatch-width grip, the bar hanging at arms’ length and the feet under the hips. Pull the elbows up and out fast, and move the feet out to your squat stance quickly. Pull yourself down as fast as possible while replacing your feet flat on the floor in the overhead squat position and locking the bar overhead. Focus on landing with the heels down, knees out, chest up, belly tight, butt below the knees, arms locked, shoulders pressing up, and armpits forward.

Don't rush out of the bottom position - but hold it and find stability before standing to complete the movement and re-set for the next rep.

Hang Snatch (1 x 2 (Take 15 Min to Find a Heavy Double))

We want to see you hit at least 7 working sets during this 15 min window.  If you are able to go pretty heavy in this movement - take some time getting up to a working weight before you start the 15 min clock.

For these reps we are looking for 2 in a row each time without dropping. You can get as much rest as you need between sets so that is an indication you should push to go with something that is heavy for you!

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

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

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

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

Lower back to the hips for the next rep.

Snatch Hang Pull (4 x 3 Tempo - 3 - 1 - 1)

From the Hang Position you will lower to just above the knee - pause - the explode up + shrug.You should try doing this with the heaviest double that you got in Part 2 - or even a bit heavier.

You will start with the bar at the hips with arms long (the hang position).

Take 3 seconds to lower to above the knee.  Focus on keeping heels down, bar pulled into the body and chest up.  Pause for one second just above the knee.  Then explode UP and SHRUG hard once you have finished with the hips/legs.

RUN VERSION

WARM UP

Running Warm Up

Run Version
3 Rounds
Run 400 HOT
Run 400 Slow
Run 300 HOT
Run 300 Slow
Run 200 HOT
Run 200 Slow
Run 100 HOT
Run 100 Slow

Rest 5 Min between rounds.

HOT - Means run hard - not 100% because there is NO stopping from the HOT pace to the Slow pace and back to the HOT pace.

Score is combined time from all 3 intervals - DO NOT INCLUDE REST.

Run Version (No Measured Distance)
3 Rounds
Run 90 Sec HOT
Run 3 Min Slow
Run 1:15 HOT
Run 2:30 Slow
Run 1 Min HOT
Run 2 Min Slow
Run 30 Seconds HOT
Run 1 Min Slow

Rest 5 Min between rounds.

HOT - Means run hard - not 100% because there is NO stopping from the HOT pace to the Slow pace and back to the HOT pace.

Score is total distance if you are able to measure it!

ROW VERSION

WARM UP

Running Warm Up

Row Version

3 Rounds
Row 500 HOT
Row 500 Slow
Row 400 HOT
Row 400 Slow
Row 300 HOT
Row 300 Slow
Row 200 HOT
Row 200 Slow
Row 100 HOT
Row 100 Slow

Rest 5 Min between rounds.

HOT - Means row hard - not 100% because there is NO stopping from the HOT pace to the Slow pace and back to the HOT pace.

Score is combined time from all 3 intervals - DO NOT INCLUDE REST.

BIKE VERSION

WARM UP

Running Warm Up

Bike Version
3 Rounds
Bike 90 seconds HOT
Bike 3 Min Slow
Bike 1:15  HOT
Bike 2:30  Slow
Bike 1 Min HOT
Bike 2 Min Slow
Bike 30 Seconds HOT
Bike 1 Min Slow

Rest 5 Min between rounds.

HOT - Means run hard - not 100% because there is NO stopping from the HOT pace to the Slow pace and back to the HOT pace.

Score is total calories from all 3 combined.

5 Rounds (30 Min Total)
30 Seconds Single Leg Deadlift Right
30 Seconds Rest
30 Seconds Single Leg Deadlift Left
30 Seconds Rest
30 Seconds Weighted Reverse Lunge Right (Front Foot Elevated)
30 Seconds Rest
30 Seconds Weighted Reverse Lunge Left (Front Foot Elevated)
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 Step Ups/Lunges...this way you don't have to worry about counting the WHOLE time!

For the single leg deadlifts you can either hold a dumbbell in each hand - a bar in both hands - or a dumbbell/Kb in the opposite hand of the working leg.  Make sure that you try to keep your shoulders and hips square to avoid rotation.  Bring the shoulders forward, but keep the chest up.  Keep the heel planted on the working foot and bend the knee slightly as you go down.  Drive through the heel and lift the chest to stand at the top.

For the reverse lunge the front foot will be slightly elevated - like a bumper plate..  You will take a big step back, kiss the back knee on the ground, and then drive off of the front foot to stand.  If you don't have something to elevate the front foot on - no worries.  Just do a regular reverse lunge.

For the lunges you will hold a dumbbell in each hand or a kettlebell/heavier dumbbell at the chest.

For the opposite arm opposite toe crunches, you may do these weighted or unweighted.  If doing them weighted you will hold a light weight in the working hand only. For the first 0 seconds you will touch the right hand to the left toe - and then switch for the next set. Keep the arms and legs PRETTY straight and actually touch the weight to the toe each time.

MAMA MODIFICATIONS

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!

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.

WEIGHTED CRUNCHES - Similar to the movement mechanics of Toes to Bar or Sit Ups 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 (SEE BIRTHFIT YOUTUBE LIBRARY FOR DEMOS)

WARM UP

Full Body Warm Up
Squat Warm Up

SANDBAG

2 Rounds
20 Sandbag High Pulls
10 Sandbag Get Ups (R)
40 Sandbag Ground to Overhead
10 Sandbag Get Ups (L)
80 Sandbag Hop Overs

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

Score: Total Time
Goal: 20 Min

For the high pulls you will have a wide stance with the feet.  Hands on the narrow handle.

Sandbag will start on the ground . Your heels should be down, knees out, chest over the sandbagt, arms straight, knees bent.  You will stand hard and fast with the arms straight, add a shoulder shrug, then the elbows will come high and outside.  Keep the shoulders pulled back throughout.  Bring the handle or handles of the sandbag to the chest.

To return think arms, shoulders, hips then knees.  Keep the back FLAT on the way down.

For the get up, start lying on your back holding the bag to your chest with your left arm around the bag.  Bend your left knee.  Keep your chest up and roll on to your right forearm, then up to your right hand. Make sure your hand is planted directly under your shoulder.

Sweep your right foot under and behind you, plant your right knee under you and come into a kneeling position still holding the bag in your left arm. Stand up all the way.  Finish the rep by retracing your steps back down to the floor.

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

For the 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.

WARM UP
Full Body Simple Warm Up

WORKOUT

Part 1:
Every OTHER Minute on the Minute for 10 minutes:
7 Back Squats

Use the same load for all five sets, spend at least 10 minutes building up to your working weight which should be heavy but not so heavy that form deteriorates in the final sets.

Think roughly 60-70% of 1RM if you have that info.

The bar will be on the 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! Drive through the heels, lead with the chest, keep the belly tight, and push the knees out as you come up! Stand all of the way up at the top.

Part 2:
Every OTHER Minute on the Minute for 10 minutes:
7 Bench Press

Use the same load for all five sets, spend at least 10 minutes building up to your working weight which should be heavy but not so heavy that form deteriorates in the final sets.

Think roughly 60-70% of 1RM if you have that info.

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.

GYMNASTICS

WARM UP
Overhead Warm Up

WORKOUT

7 Min -
Handstand hold practice.

Kick up and hold for as long as you can.  When you fall - take a second and then kick back up again.

Mark total time holding if you are able to measure it.  If not - don't sweat it.If you are unable to hold a handstand for more than a second or 2 - or not at all - that's ok!!  You can practice holding against the wall.  Try pulling one foot off of the wall, and then the other.  See if you can get a few moments without either foot touching!

A couple of things to think about.  Keep the belly tight and butt squeezed.  Splay your fingers and use them to help balance.  Be locked out but also allow a little give here and there if it helps you to balance.

Tuck your chin as much as you are comfortable.  Start by looking at the heel of your hand instead of your fingertips.

EMOM 10 Min
2 Kip Swings
2 Toes to Bar
2 Bar/Ring Muscle Ups

Scale to:
2 Kip Swings
2 Toes to Bar
2 Chest to Bar Pull Ups / Regular Pull Ups

Scale Up to (RX+):

3 - 3 -3

Score: Total number of rounds you get unbroken.  If you have to break that's ok!  Just don't count that round on your score!

SO for this one you will pick something that is challenging for you but doable.

You may also choose to do just 1 bar muscle up or 1 pull up.

You could even do 2 kip swings, 2 toes to bar or knees up and then do 1 jumping ring or bar  pull up/muscle up.

For the kip swing, focus on swinging from the shoulder.  Pull your chest THROUGH  and then press down and tighten into a hollow position.  Keep the legs and arms straight.

For the toes to bar, really focus on pressing down on the bar and keeping the legs as straight as possible.  Scale to knees up if you need to.

For the muslce ups use that same kip swing.  Get the hips UP and then keep pulling yourself over/through and do a major sit up to get on top of the bar/rings.

4 Rounds
20 Sec Top of Dip Ring Hold
40 Sec Rest
20 Sec Chin Over Bar Hold
40 Sec Rest

Lower the hold time to something more manageable if necessary.

You will do each hold 4 times.You may do the top of the dip hold on the rings or on a stationary dip station/boxes/whatever you have.

Press down and pull in!  Keep the belly tight!
Chin over means chin over!  Do it as well as you can!

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!

WARM UP
3 x 5 Clean Pull
3 x 5 Tall Clean
These are warm up sets that you will alternate between.  The first set should be with an empty bar and then add a small amount of weight for sets 2 and 3.

WORKOUT

Power Clean (20 Min to find Heavy 3 Touch and Go)

Put 20 min on the clock and do as many or as few sets as you need to find a heavy triple power clean.  These should be touch and go sets of 3 with no dropping between reps.

Power Cleans start with the bar on the ground. Hands will be outside of the legs. Feet under the hips roughly. Knees are bent, bar is close to the body, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders. Pull the elbows high and outside to keep the bar close. Shoot the elbows around and through FAST to get the bar on the shoulder with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat. Stand fully to complete the movement.

Power Clean (1 Set of Max Reps)

Take 60% of the weight you got for your heaviest triple and do one set for as many reps as possible.

RUN VERSION

Run Version:
2 Rounds
Run 1200 Meters - Moderate
Run 400 Meters - 95% EFFORT
Run 600 Meters - Moderate/Slow
Rest 3 Min

Idea here is pre-fatigue - SPRINT - recover while still running.
Crush it.

Score is total time including rest!Moderate = uncomfortable but sustainable.

95% effort - not all out but close
Moderate/Slow = comfortable and sustainable but not a jog.

Run - No Measured Distance:
2 Rounds
Run 8 Min Moderate
Run 90 Seconds - 95% Effort!
Run 3:30 Moderate/Slow
Rest 3 Min

Idea here is pre-fatigue - SPRINT - recover while still running.
Crush it.

Score is total distance if you end up using a GPS watch or something that you can measure.Moderate = uncomfortable but sustainable.

95% effort - not all out but close

Moderate/Slow = comfortable and sustainable but not a jog.

ROW VERSION

Row Version:
2 Rounds
Row 1500 Meters - Moderate
Row 500 Meters - 95% EFFORT
Row 750 Meters - Moderate/Slow
Rest 3 Min

Idea here is pre-fatigue - SPRINT - recover while still moving.

Crush it.

Score is total time including rest!

Moderate = uncomfortable but sustainable.

95% effort - not all out but close

Moderate/Slow = comfortable and sustainable but not a jog.

BIKE VERSION

Bike:
2 Rounds
Bike 8 Min Moderate
Bike 90 Seconds - 95% Effort!
Bike 3:30 Moderate/Slow
Rest 3 Min

Idea here is pre-fatigue - SPRINT - recover while still running.

Crush it.

Score is total calories.  Do NOT mess up the paces to try and get a better score!

Moderate = uncomfortable but sustainable.

95% effort - not all out but close

Moderate/Slow = comfortable and sustainable but not a jog.

4 Rounds
Not For Time
20 Goblet Squat Hold with Alternating Step Outs
20 Hip Thrusts (10 with Right Leg Lifted - 10 with Left Leg Lifted)
20 Lunge Step Up Right
20  Lunge Step Up Left
20 Rotating - SLOW - Mountain Climbers
20 Love Taps

You can put your time for  a score to measure something -but really there should be no rush on this one.

For the Goblet Squat Hold plus alternating step outs you will start with the feet shoulder width apart with the heels down.  Reach the butt back and get into a partial squat at or just above parallel.  You will hold a  dumbbell at the chest.  Step out with the right foot - then bring back in.  Step out with the left foot - then bring back in.  That is 1 rep.

For the hip thrusts you will lie on your back with your knees bent.  Lift the right leg off of the ground.  Squeeze the cheeks to raise the hips high.  Get them as  high as you can and then lower back to the ground.  Do 10 on the right and then 10 on the left.

For the lunge + step up - stand facing a box or step.  Step back with the right leg into a reverse lunge - then back to standing.  Then step the right foot on the box and perform a step up.  Do 20 per leg.

For the rotating Mtn Climbers  you will be in a plank position  bring the right knee to the left elbow.  Then go back.  Keep the hips low and don't allow the hips or belly to sag.  Alternate elbow/knee with each rep.  Each time a knee comes up it is 1 rep.

For the love taps you will sit with your legs straight out in front of you on one side of a kettlebell or dumbbell.  (Or your kids toy or whatever).  Place your hands down by your hips and lift your feet up and over the object working not to lean back and to keep your legs straight.  Tap right + left for 1 rep.  If you need to (these are really hard) you can bend the knees slightly - or even do 1 foot at a time.

MAMA MODIFICATIONS

LUNGE/STEP UP - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do a smaller step/less range of motion, or 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.

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

LOVE TAPS - This movement puts 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
Squat Warm Up

SANDBAG

4 Rounds
Each Round is a 3 Min AMRAP:
(As Many Reps as Possible in 3 Min)
16 Sandbag Step Up and Over
12 Shoulder to Shoulder Sandbag Thrusters
Max Burpees Over the Sandbag

Rest 1 min between rounds

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

Score: Total Reps Burpee Over Sandbag from all 3 AMRAPs combined ONLY!!!
Goal: Scale reps on over the shoulder and thrusters to get at least 5 burpees per round.

So, you want to get to the burpees with enough time to get a bunch of reps because those are the only ones counting toward your score. BUT, you still want some juice after the step up and overs and thrusters to complete those burpees.  Go hard, the whole way.  Really dig in for those 3 minutes and dig deep on those burpees!

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

Subs for step-ups, could be single arm DB, holding a DB in just one hand, or holding a DB in the goblet position.  Also lowering the box height, or performing to something like a step, and simply step up and then back down alternating legs each rep.

For the side to side sandbag thrusters you will have the bag on one shoulder.  Squat to the bottom.  Stand up hard and fast and use the momentum created by the legs to press the bag up and over to the other side!

For these burpees, start standing next to your sandbag (not facing), bend your knees, hinge forward at the hips and plant your hands on the floor. Step or jump your feet back to a plank position. Lower knees, hips, and chest all the way down to the floor then press back up. Jump or step your feet in - then jump over the sandbag. The rep is complete when you land on the other side.

WARM UP
Full Body Simple Warm Up

WORKOUT

Deadlift (5 x 7 (Every Other Min on the Min for 10 Min))

Use the same load for all five sets, spend at least 10 minutes building up to your working weight which should be heavy but not so heavy that form deteriorates in the final sets. Think roughly 80% of 1RM Deadlift and 70% of your 1RM Bench if you have that info.

Rest 3 Min Before Part 2!

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.

Bench Press (4 x 8 (Every Other Min on the Min for 8 Min))

Think roughly 70% of your 1RM Bench if you have that info.

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.

AMRAP 6 MIN
(As many rounds as possible in 6 minutes)
6 Kettlebell Swings
6 Push Ups

RX Men: 50ish lbs DB or KB
RX Women: 35ish lbs DB or KB

Score: Total Rounds and Any Additional Reps

There is really nowhere to hide in this one because the reps are so low.  Pick a pace, load, and push up version that allows you to move continuously for 6 minutes.

For the swings you will hold the weight with both hands at the waist.  Feet are about shoulder width apart.  Heels are down.  Hinge forward at the hips and bend the knees slightly.  Keep the chest lifted and heels down.  Belly tight and arms straight.  Pull the weight back through the legs.  Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight all of the way overhead!  Allow gravity to bring it back down and back between the legs.   Don't allow it to pull you forward.  Keep those heels down!

For the 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.

To maintain these good positions throughout, you may need to go from the knees or elevate your hands.

GYMNASTICS

WARM UP
Overhead Warm Up

WORKOUT

10 Sets of 3-5 Strict or Banded Strict Pull Ups
Rest as Needed Between Sets

THEN

8 Rounds  (4 min total)
10 Seconds ON - 20 Seconds OFF -
Supine Chest to Rings/TRX Bands, Supine Chest to Bar in  Rack, or Band Pulled to Chest HOLD

Score isn't important - but you can put total number of pull ups for logging purposes.

For the first part you will choose a version of the strict pull up that you can get at least 3 reps at a time.  This can be unassisted or band assisted.  If necessary this can be a jump and slow lower (but don't do more than 3 per set if you choose this option).

Make sure you start with a completely locked out elbow and open shoulder at the bottom and pull your chin all of the way over the bar at the top.  Pull the elbows back and down.  Keep the body tight.

For the Chest to Bar, Ring, Band option you will be in a supine or semi supine position.  Supine = parallel to the ground.  The more parallel to the ground you are - the more difficult this is so find an angle that works for you.

Pull your body all the way to touch the rings, trx bands, parallettes or a bar in a rack (see video).  You can also do a band or even like a lat pull down machine pulled down TOO your chest if you need to for this one.

Handstand Push Up Work:
4 x 8 Pike HSPU / Deficit Pike HSPU
THEN
3 x 10 Push Ups into 30 Second Plank Hold
Then
4 x 1 Min Bar, DB, or Plate Overhead Hold

You can do this as a circuit or one part at a time - up to you.

Score doesn't really matter but you can enter weight you held overhead for your records.

Don't you dare underestimate the pike HSPU!  These are tough!

Make sure you are in the correct position with your hips over your head and your head and hands in a tripod (triangle) shape.  So when you lower your head it is not in line with your hands, but hands are slightly in front of your face.

Bend your knees if necessary or even do the pike FROM your knees if you need to.  It's NOT a deficit push up though.  Butt over head looking back at your bench or box.

If you are up for it - add a little deficit to this for an extra challenge.

Make sure elbows come forward and not out when they bend for this movement.  The same way they would if you were pressing a barbell.

For the next part you will do 10 (ideally unbroken) push ups right into a 30 second hold at the top of the push up on the last rep.  No sagging, snaking, or butt in the air.  Keep belly and butt tight!  Touch your chest at the bottom and lock out completely at the top.

Last part you will hold a plate, a single dumbbell with both hands, or a barbell overhead for 1 min - 4 sets.

Go lighter than you think and add weight if you feel like you can for later sets.

Keep the belly tight!  Squeeze belly and butt.  Bar or object over the top of your head.  Pressing UP with the back and shoulders, elbows locked!

Part A
3 Round Superset
(Rest 30s to 1 Min Between Movements)
10-12 Close Grip (2 DB) Bent Row
8-12 Supine Bar Row (TRX/Ring works too)
15-20 Arch Ups

Score: Weight Used for Bent Row

Rest a few minutes between parts A and B. Rest 2 minutes between sets of 21s.

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

Part B
3 Sets of 21s (Palms Up)
7 Bottom Up Half Curls
7 Top Down Half Curls
7 Curls
Rest 1-2 minutes between sets.

Score: Weight Used

For the close grip bent row, hold the dumbbells together, palms face each other and pull to your chest. Remember to keep your elbows close to the body and shoulders pulled back and down away from your ears.

For the supine rows, just make sure you work from an angle that allows you to move slow and controlled.  You might place your feet on a box to get more horizontal or simply walk your feet out far enough that your body is 30-45 degrees to the floor.

For Arch Ups you will lie face down with your arms extended overhead and legs together and extended.  Keep some engagement through your belly as you lift your chest and thighs away from the floor.  Reach your fingertips and toes as far as you can in opposite directions while you elevate them as high as you can from the floor. Lower down slow.

Now, for the 21's BABY!!

First you curl from straight arm to 90 degrees 7 times.  Then, from 90 degrees all the way up 7 times.  Then 7 full curls.  All without stopping so it is 21 reps total.  Then take a break for a minute or two and repeat for a total of 3 sets.  Again, go nice and slow and get that pump!!

WARM UP
Overhead Warm Up

WORKOUT

Behind the Neck Press + Behind the Neck Push Press (5 x 3 Behind the Neck Strict Press + 3 PP)

3 Reps of Each per Set5 x 6 means 5 sets of 3 behind the neck press + 3 behind the neck push press with a snatch/overhead squat grip.  This series is meant to be done as a warm up so stay light - start with an empty bar for the first set.

For the PRESS you will not use any drive from the hips and legs.  Squeeze the cheeks, tighten the belly, and press straight up.  Think about pressing the armpits forward and supporting the weight of the bar with your entire body underneath it.  Absorb with the legs when you lower back onto your back under control.

For the push press the bar will also be on the back.  Keep your chest up and belly tight as you perform a short dip by bending the knees and breaking at the hips.  Make sure on this dip that the weight stays in the heel of your foot and your chest/torso don't dip forward.  Stand up hard and fast and press to lock out - again keeping the belly tight, armpits forward, and using your whole body to support the load overhead.  Absorb with the knees when lowering.

Overhead Squat (8 x 2 (2 Reps Every 90 Seconds for 12 Min))

You may get the bar over your head however you need.  Push press, Push Jerk, or Split jerk from the back with a wide grip.

Get the feet into your squat stance and start the movement by setting your midline.  Belly tight chest up, pressing into the bar with armpits forward.

Then reach your butt back and down as your knees go OUT.  Keep the heels down!  Pull the bar back to keep it over the middle of your foot as you go down. Use a wide grip to give your shoulders more room! Drive into the bar. Keep pushing up! Try to keep the armpits facing forward. Keep the heels down and chest up throughout.

At the bottom again you will want to be in a solid overhead squat position, with the butt lower than the knees! Stand all of the way up at the top.

Behind the Neck Shoulder Press (3 x 8-12 reps)

From the back rack position - using no momentum built from the lower body - press the bar to a locked out position overhead.Choose a weight that you know you can get 8-12 reps with!  This will be the same movement as part 1 of todays workout - but feel free to add a little load if possible.

RUN VERSION

Run Version

Run 300 Meters Hard (not 100%)
Jog 100 Meters
Run 300 Meters Hard (not 100%)
Jog 100 Meters

Straight into:
5 Rounds of:
Run 800 Meters (controlled but uncomfortable)
60 Seconds Rest

Straight into:
1 x 400 Meters ALL OUT

Goal: All 800s to take the same amount of time - empty the tank on the 400.

This mimics a 5k run for time - start strong - level off and hold pace - finish all out!!

No rest between parts.  Only rest during this workout is the 1 min rests between 800s and after the last 800 before the 400!

Score time includes the rests.

Run Version (Don't have measured distance)

Run 90 Seconds Hard (not 100%)
Jog 1 Min
Run 90 Seconds Hard (not 100%)
Jog 1 Min

Straight into:
5 Rounds of:
Run 4 Min (controlled but uncomfortable)
60 Seconds Rest

Straight into:
1 x 90 Seconds  ALL OUT

Goal: All 800s to take the same amount of time - empty the tank on the 400.

This mimics a 5k run for time - start strong - level off and hold pace - finish all out!!

No rest between parts.  Only rest during this workout is the 1 min rests between 4 min intervals and after the last 4 min interval before the 90 seconds all out!

If you are able to measure total distance on like a gps watch or something you can mark it as your score.

ROW VERSION

Row Version

Row 250 Meters Hard (not 100%)
Slow Row 100 Meters
Row 250 Meters Hard (not 100%)
Slow Row 100 Meters

Straight into:
4 Rounds of:
Row 1000 Meters (controlled but uncomfortable)
60 Seconds Rest

Straight into:
1 x 500 Meters ALL OUT

Goal: All 1000s to take the same amount of time - empty the tank on the 500.

This mimics a 5k row for time - start strong - level off and hold pace - finish all out!!

No rest between parts.  Only rest during this workout is the 1 min rests between 1000s and after the last 1000 before the 500!

Score time includes the rests.

BIKE VERSION

Bike Version

Bike 15 Cal (men) 10 Cal (women) Hard (not 100%)
Slow Bike 1 Min
Bike 15 Cal (men) 10 Cal (women) Hard (not 100%)
Slow Bike 1 Min

Straight into:
5 Rounds of:
Bike 65 Cal (Men) 40 Cal (Women)
60 Seconds Rest

Straight into:
1 x 30 Cal (Men) 20 Cal (Women)  ALL OUT

Goal: All 65/40 Cal intervals to take the same amount of time - empty the tank on the final 30/20.

No rest between parts.  Only rest during this workout is the 1 min rests between 65/40 Cals and after the last 65/40 Cal interval before the 30/20!

Score time includes the rests.