GYMNASTICS

Headstand Press to Support Practice
Put 7 Min on the clock and practice one of the variations of a controlled raising of the lower body into a headstand position.

The ultimate goal of this would be to eventually be able to do all of this stuff in a handstand, but here we are working toward first getting a free standing headstand and learning body control through these drills.

If you have already been working on the handstand variation of this and want to swap it out - go for it!

If you have injuries or issues going upside down, be careful with this one and go at your own pace!

Make sure hands and head are in a tri-pod position (Hands more in front of the face as if you had a barbell in the front rack).  All of you yogis out there may also choose to lay the forearms on the ground instead of the hands.

If doing these free standing you will place head and hands on the ground and then pike the feet out straight.  From here you can keep the legs straight and squeeze the butt to bring the feet up - or you may tuck the knees in and then press the legs straight.  Make sure if you are doing these free standing that you are comfortable rolling out of it if possible.

Otherwise you may do one of the variations on the wall.  Do not do these fast and hold the top position for a few seconds before coming down in a controlled descent.

7 Min EMOM
3-6 of the following complex performed every minute for 7 min:
2 Second L Hold
1 Kip Swing
1 Toes to Bar

So one time through that is 1 rep.  Repeat for 3-6 reps each minute depending on your current ability!

Score: Total "Reps" of the Complex in the EMOM (so if you do 3 per Minute for 7 min your score is 21)

You will hang from the bar and lift the legs into an L position.  Hold for 2 seconds.

From here you will lower the legs and pull your head and chest through in an arch position.  Then you will press against the bar and swing the feet forward into a hollow position.  That is 1 kip swing.

From there you will once again pull the head and chest through as the feet go behind and press into the bar as you bring the toes up!

If you are unable to do the L hang you may do a knee tuck hang.

If you are unable to do toes to bar you may do a knee up or knee to elbow.

Your score is how many total reps you did through out.

So if you did 5 per min for 7 min your score is 35.  Write what version you did in the comments.

Accumulate 3 Min in a Hollow Plank Hold

Start the clock.  Hold for as long as possible.  Make a note of how long.  Rest as needed.  Go up again and hold...

Once your total "HOLD" time = 3 min you are done.

Your score though is your TOTAL time. (So how many total minutes/seconds it takes for you to rack up 3 min in that position).

For this it is NOT a normal plank.  We want to be even a little more hollow and we want to see the hands more out in front instead of stacked perfectly under the shoulders.  Use the abs to pull UP!  Push the ground away with the shoulders.

If you are still working on regular planks - you may do those instead!

Part 1:
Every 3 Min for 15 Min
12 Wide Floor Presses
15 Tempo Push Ups (Tempo=21X1)

**Tempo is 2 seconds down, 1 second hover, fast push up, 1 second hold at the top

Score: Weight used for Floor Press
Goal: Difficult but unbroken sets of 12

**Put in comments if you had to modify or lower the number of push ups per round.The floor presses and ideally the push ups should be unbroken. Modify the push ups as needed becuase the tempo changes things a lot!

For the floor press - it is basically a bench press from the floor.  Don't slam your elbows down.  You will pause for like 1/4 second at the bottom each time!! But, for the wide grip, take your elbows out a little wider, 60-90°. Keep your palms facing in the direction of your feet for the entire press.

For the tempo push ups you will lower for 2 full seconds, hold at a hover just above the floor for one second then press up explosively. Take a one second pause at the top, then repeat.

Part 2:
8 minute Alternating Tabata - or -
4 Complete rounds of:
20 second Overhead Plate Hold
rest 10 seconds
20 second 90° Plate Hold
rest 10 seconds

Men use 45-55# Plate
Women use 25-35# Plate

No score!  Just enter what weight you used and if you were able to complete all holds for the whole 20 seconds!

Grab a plate and hold it overhead for the first 20 seconds. Squeeze your butt and your abs. Arms should be straight with biceps by ears.

For the second 20 seconds, hold the plate with your arms at a 90° angle. Keep your upper arms and elbows pinned to your sides and forearms parallel to the floor. Try to relax your shoulders down away from your ears.

Part 1:
Every Other Min for 12 Min
(6 Sets Total)
3 Squat Cleans
2 Thrusters
1 Jerk

Rest 3 Min Before Part 2

Score: Heaviest Weight Used
Goal: Do the whole complex unbroken - heavy but with good movement!All sets should be heavy.  Warm up before starting the clock!

Perform all 6 reps without putting the bar down. Stand up out of the squat clean and then go into the thrusters. Lower to your shoulders after the 2nd thruster THEN hit the jerk!

For the squat clean you will start with the bar on the ground.  Hands will be outside the legs with about a hip width stance with the feet!

You will have a slight bend in the knee, heels down, arms straight, bar close to the body, chest up.

Stand keeping the arms long and bar close to the body.  Drive through the heels and pick up speed after you pass the knees.  Almost jump with the bar as you shrug the shoulders, and pull yourself underneath as the elbows shoot through and the bar lands on the shoulder.  You will land in the bottom of the squat with the elbows high.  Knees are out, heels are down, chest is up. Do not collapse in this position.

To stand, lead with the chest and elbows. Stand fully for each rep.

For the thrusters the bar will be on the shoulders with the elbows high.  Feet under shoulders, heels down.  You will reach butt back and down and get to the bottom of the squat with the bar on the shoulders and keeping the elbows high.  Stand hard and fast to pop the bar off of the body.  Move the face out of the way and press the bar straight up. Keep belly tight and finish locked out overhead.

Push Jerks start with bar on the shoulders in front of you, elbows high. Your feet are under your hips and your heels are down.

Dip keeping the heels down into a quarter squat. Keep the chest up.  Stand up hard and fast.  Drive the power from the legs into the bar.

As the bar travels up, push your body down to receive it with arms locked out overhead in a partial squat. Stand up all the way.

You could also go with a split jerk on this one.

Part 2:
Every Other Min for 12 Min:
(6 Sets Total)
1 Squat Clean
2 Thrusters
3 Jerks

Score: Heaviest Weight Used
Goal: Doing the whole complex without having to break (You may need to lower the weight for this part - or you may be able to use the same weight from Part 1.  All depends on your overhead and pressing strength)

RUN VERSION

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

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

Crush it.

Score is total time including rest!

Moderate here means sustainable and not really too uncomfortable.  Faster than a jog for sure, but comfortable.  Think of if you were in a race and needed to pass someone during the 400!

Run - No Measured Distance:
2 Rounds
Run 8 Min Moderate
Run 90 Seconds - 95% Effort!
Run 3:30 Moderate
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 here means sustainable and not really too uncomfortable.  Faster than a jog for sure, but comfortable.  Think of if you were in a race and needed to pass someone during the 90 second sprint!

ROW VERSION

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

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

Crush it.

Score is total time including rest!

Moderate here means sustainable and not really too uncomfortable. Think of if you were in a race and needed to pass someone during the 500!

BIKE VERSION

Bike:
2 Rounds
Bike 8 Min Moderate
Bike 90 Seconds - 95% Effort!
Bike 3:30 Moderate
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 here means sustainable and not really too uncomfortable.  Faster than a jog for sure, but comfortable.  Think of if you were in a race and needed to pass someone during the 90 second sprint!

Butts:
Every other minute for 10 minutes:
8 Rear Foot Elevated Split Squats (Right Leg)
8 Rear Foot Elevated Split Squats (Left Leg)
After the 10 Min is up, go right into Butts Part 2!

Score: Weight Used
Goal: Good Controlled Movement

For the Rear Foot Elevated Split Squats, hold a pair of dumbbells at your shoulders or hanging by your sides.

Place the top of one foot face down on the bench behind you so the sole of your foot is facing up.

Step your front foot forward enough that when you lower into the bottom position, your foot is flat on the floor and you knee does not travel beyond your toes.

Your feet should be wide enough (roughly shoulder width) that you can maintain balance throughout.

Keep your chest up and belly tight. Slowly lower your hips down and back toward the bench until your thigh is parallel to the floor. Your knee may or may not touch the ground.

Push through the heel of your front foot to come back up. Your front knee should maintain a slight bend at the top.

Butts Part 2:
2 Rounds
Sideways Alphabet Right Leg
Sideways Alphabet Left Leg

This might sound silly - but you will feel the burn!Lying on your side, raise your top leg 12-18 inches off the ground, keep your leg straight and toes pointed. Draw the alphabet with your toes. 12 inch letters, all caps!

So you'll do this first with the right leg, the switch and do it with the left. THEN, do it one more time on each side!

Guts:
100 Sit Ups

Every Min - 10 Second Hollow HoldFor an extra challenge don't use your arms to help swing you up to the top of the sit up!

For the hollow body hold, make sure your lower back remains in contact with the floor the whole time. So bring your arms alongside your body or bend your knees if you need to.

MAMA MODIFICATIONS

SPLIT SQUATS - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, lower the height for the back leg. If you’re having a hard time with the balance (especially preggo mamas who have a challenge with changing center of gravity!) feel free to keep both feet on the ground for a regular lunge or a split stance Romanian Deadlift. You could also try a glute bridge/hip thrust (single leg option is good too!).

SIT UPS - Sit ups are a really big demand for the core and pelvic floor and for the most part are not recommended during pregnancy and the rehab/rebuilding stages of postpartum. If you are ready to start incorporating them you can try less reps, less range of motion (i.e. with pillows behind you), or supported with a band. However you can always sub one of the following movements: 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

SANDBAG

AMRAP 20 Min
(As Many Rounds and Reps as Possible in 20 Min)
200 M run
15 Bent over Slams
10 Sandbag Sit ups

RX Men 50-70#
RX Women 50-30#

Score: Total Number of Completed Rounds + Any Additional Reps
Goal Time: 7+ Rounds

The run should take roughly 1 min.  If you are unable to run for space or weather reasons you may sub 1 min of double or single unders, or even just a low step up.

For the bent over slam you will have your feet roughly hip width with the heels down.  Bag should be as close to your body as possible.  You should be in a deadlift set up with the butt back and knees bent slightly.  Keep the belly tight and chest up.

Deadlift the bag to the middle of the shins.  Then from that position pull the elbows back bringing the bag to the chest/belly.  Once you pull it all of the way up - SLAM it down to the ground hard.  You throw it by pressing it down almost like a push up or bench press. That is one rep.

For the sit ups you will hold the bag at the chest.  You may do whatever you like with your feet.  We would like your shoulders to touch the ground at the bottom each time and for you to sit all of the way up with your bag.  If your bag is too heavy you may choose a lighter object for that portion.

Unable to do sit ups at this time? You may choose to do sandbag squats.

WARM UP
Squat Warm Up
Pull Up Warm Up

WORKOUT

Part 1:
Every 3 Minutes on the Minute for 15 Minutes (5 Total Sets):
4 Deadlifts (Same load)
10 Pull Ups
Rest 3 Min Before Part 2
**Do Strict, Weighted Strict, or
Banded Strict Pull Ups if Possible.

Score: Weight used for Deadlifts.

**Note Pull Up Variation in Comments.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 pull ups, they should be strict. So, choose some level of assistance that allows for an unbroken set of 10 each time. You can do a weighted pull up for more of a challenge or switch to a TRX/Ring or inverted barbell row if you need to.

Part 2:
Every 3 Minutes for 12 Minutes (4 Total Sets):
8 Romanian Deadlifts (Same Load)
20 Push Ups

Score: Weight Used for DeadliftsThe Romanian Deadlift starts and ends at the hang position, not the floor. This should be much lighter than a traditional deadlift.

Perform a traditional deadlift to get to the hang position with hands about shoulder width apart and feet under hips.

Keep your belly tight, chest up and back in a neutral position as you unlock your knees and push you butt back. Slide the bar down your legs. It should travel in a straight line.

Once the bar goes below the knees, push your feet down into the floor and stand back up. You won't bring the bar all the way to the floor.

For the push up, choose a variation you think you can go for all 20 unbroken each time, or at least get close!

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

Complete 3 Rounds:
10 Flat to Hollow on Floor
10 Flat to Superman on Floor
10 Kip Swings on Bar
5 Kip/Press Down

Not for time or anything - can add a broomstick/PVC or a little weight to the Flat to HollowSo for the flat to hollow you will lay on your back on the ground with the legs and arms extended.  You will lift the shoulders and legs off of the ground by hollowing out your belly - pulling your low back into the ground.  Hold for 1 second then lower.

For the superman it's basically the opposite.  You will lay on your stomach on the ground with arms and legs extended.  You will lift the arms and legs by squeezing the butt and back.  Hold for 1 second then lower.

For the kip swing you take that hollow and superman and simply perform it on the bar!  Hollow/Arch/Hollow/Arch.  Let it be fluid with no pause in the front or back.  Lead with the shoulders doing most of the work by pressing against the bar then pulling.

From here you - for the last 5 reps you will add a straight arm hard press as you close the hips even more.  Think about trying to PRESS the bar into your hips as you lean back a little to bring you closer to the bar.  DO NOT pull with the arms!

WORKOUT

7 Min AMRAP
1 Pull Up
1 Toes to Bar
2 Pull Ups
2 Toes to Bar
3 Pull Ups
3 Toes to Bar -
Keep adding 1 per movement per round.

How to SCALE:
If you are unable to do pull ups and toes to bar - no problem!
You will do 1 kip swing - 1 knees up - 2 kip swings - 2 knees up....

RX +:  Sets of same number must be unbroken.  So the 1+1 / break / 2+2 / break / 3+3 / break and so on.

SCORE: Total RepsOn both the pull up and the toes to bar focus on those solid hollow and arch positions you practiced in your warm up.

Your hands should be just wider than your shoulders.  And we want to make sure that we are fully open but "active" in the bottom position.  This means you aren't hanging there like a floppy fish - but have your body in a tight position - with the shoulders pulled slightly down.

Work to get your chin all of the way over the bar at the top.  Then press away and pull yourself back through into the arch position to lead you into the next rep.

You will use that same arch position - followed by press against the bar with straight arms for each rep of toes to bar!

Even if you are doing the scaled option here - try to work on that solid kip swing!

Accumulate Max Hold in 5 min:
Top of Push up on Rings or TRX Bands

For this you will hold the top of a push up position on the rings or TRX bands.  Every time you break just come down and write down how long you held for.  Add up total time at the end.

Keep the belly tight and find that hollow type position again.  Squeeze the cheeks!

Press the through the shoulders by pressing them forward as you hold!

Every 2 minutes for 10 minutes (5 sets)
8 Bent Over Rows
10 Shoulder Press
Rest 2 Minutes

Then

Every 2 minutes for 8 minutes (4 sets)
12 Pull Overs
12 Front Raises

Score: Weight used for Bent Over Rows.  List other Weights in Comments

Use two dumbbells or a barbell for the first part. Use a single dumbbell for the pull overs and front raises.

Set up for the bent over rows by deadlifting the DBs (or barbell) 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 dumbbells to just below the chest or pull the barbell to your lower chest. Keep the belly tight. Bring the dumbbells back to just below the knee with the arms straight at the bottom. No kipping or pulling your CHEST down!

Set up for the shoulder press with the DBs on the shoulders with elbows high. Keep the rib cage down and belly tight. Press straight up until your elbows are locked out with biceps by the ears. Bring the dumbbells all the way down to the shoulders each time.

For the Pull Overs, lay back on the bench with the crown of your head just over the edge.  Hold the DB  above your chest with a micro-bend at the elbow. Use both hands to hold one head of the DB. Slowly lower the DB over your head toward the floor. The DB should get as close to the floor as possible without overarching your back.  Try to pin your front ribcage down to your hips throughout the entire movement. Raise the DB back up into the air over your chest to complete the rep.

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

Finisher:
Accumulate 3 minutes of Overhead Plate Walk in as Few Sets as Possible.

Score: Total Time to Get to 3 Min of Overhead Walk - so the 3 Min + any Time Spent Resting.

Men Use: 45-55# Plate
Women Use: 25-35# PlateHold the plate overhead with arms straight and biceps by the ears. Keep your belly tight and avoid overarching your back.

Then just walk for 3 minutes. If you can't go outside you can walk in small circles or even march in place. We want some kind of lower body movement here to encourage more core stabilization!

WARM UP

5 Sets
3 Position Clean (Building Lightly)
3 Positions =
High Hang
Hang (Just Above the Knee)
Floor

Full SQUAT Cleans!

Warm up loads focusing on form and solid movement!These will all be squat clean but you will start from different positions with the bar.

The first one starts with the bar at mid thigh or above, so your torso will be more upright.

The hang clean starts with the bar just above the knee, so your torso will be tilted forward more and your hips shifted further back.

The last one is a full squat clean from the floor.

For all three, imagine you are jumping while holding the bar with straight arms. Aggressively extend your hips, knees, and ankles to generate vertical force on the bar.

Then shrug your shoulders, pull your elbows up and back, then rotate them around the bar to receive it on your shoulders in the bottom of a squat. Stand up all the way to complete the rep. When standing, keep your elbows high, upper arms parallel to the floor and lead with the chest as you stand.

WORKOUT

Clean (8 x 1 (1 Rep Every 90 Seconds for 12 Min))

Enter your heaviest successful lift for your score.  All of these 8 reps should be "working" - which means warm up to a challenging, but doable, weight before you start the clock.

Go up or down in weight as you go - depending on how you are feeling and moving this day.

Clean Pull (5 x 2)

Do these with the heaviest successful lift from the previous part of the workout!

A clean pull is the first pull off of the ground, plus the hip extension and jump and shrug portion of the clean.  This teaches us to work on the powerful up portion of the movement.

For these reps you will do 5 sets of 2 clean pulls.  Rest as needed between sets.

Really focus on good extension and a powerful up!  Hold those good positions!

RUN VERSION

Run Version:
Run 1 Mile

Rest 1 Min

4 Rounds
400 Meter Sprint
Rest 1 Min Between Sprints (Including after the last one)

Run 1 Mile

Score is total time including rest.

Goal is steady and sustainable pace on mile.  HARD but not all out 400s (all a consistent and painful pace).  Steady and sustainable pace on second mile - second mile faster than the first.

Run Version (no distance)
Run 8 Min

Rest 1 Min

4 Rounds
90 Second Sprint
Rest 1 Min Between Sprints (Including after the last one)

Run 8 Min

Score is distance if you are able to measure it!

Goal is steady and sustainable pace on 8 min.  HARD but not all out on the 90 seconds (all a consistent and painful pace).  Steady and sustainable pace on second mile - second 8 min.

ROW VERSION

Row Version:
Row 2000 Meters

Rest 1 Min

4 Rounds
500 Meter Sprint
Rest 1 Min Between Sprints (Including after the last one)

Row 2000 Meters

Score is total time including rest.

Goal is steady and sustainable pace on the 2k.  HARD but not all out 500s (all a consistent and painful pace).  Steady and sustainable pace on second mile - second 2k faster than the first.

BIKE VERSION

Bike Version

Bike 100 Cal (Men) /75 Cal (Women)

Rest 1 Min

4 Rounds
30 Cal Bike (Men) - HARD
22 Cal Bike (Women) - HARD
Rest 1 Min Between Sprints (Including after the last one)

Bike 100 Cal (Men) / 75 Cal (Women)

Score is total time including rest!

Goal is steady and sustainable pace on 100/75 Cal.  HARD but not all out on the 30/22 Cal  (all a consistent and painful pace).  Steady and sustainable pace on second 100/75 Cals.

Part 1:
Take 14-16 minutes to complete 4 Rounds of:
20 KB/DB Sumo Deadlifts
8 Single Leg Hip Thrusts Left Leg
8 Single Leg Hip Thrusts Right Leg
12-18 Russian KB/DB Swings

Use 2 DBs if you need to but sets should be unbroken

Men Loading Ideas: 55#+ KB/DB - or - 25-30# DBs
Women Loading Ideas: 30#+ KB/DB - or - 12-20# DBs

Score: Weight Used for Deadlifts and Swings (just for record keeping)
**You can put time in Comments but Quality Over Speed Here!

On the sumo deadlifts make sure your feet are wider than your squat stance and toes slightly turned out.  Focus on driving the knees out and squeezing the butt at the top of each rep!

For the single leg hip thrusts, lay on your back with knees bent and soles of your feet flat on the ground. Feet should be close enough that you can touch your heels with your fingertips. Lift one leg into the air. Drive through your planted heel and squeeze your butt as your hips raise. Lower slowly!

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 to shoulder/eye level. Squeeze your butt tight at the top.

Allow gravity to bring it back down and back between the legs.   Don't allow it to pull you forward.  Keep those heels down!

Part 2:
4 Rounds (not for time)
30 Forearm Plank Alternating Knee to Elbows
30 Alternating Toe Touches

NO Score!  Just get it done!On the forearm plank knees to elbows, you will be supported by your elbows/forearms and the balls of your feet. Push your forearms down into the floor to create more space in the shoulders.

Squeeze your quads and your butt in addition to your belly so you maintain a nice rigid position, prevent sagging and keep your lower back safe!

From here, bring your right foot away form the floor, bend your knee and shift forward slightly. Touch your knee to the back of your upper arm then return to plank and repeat on the other side. 30 reps will be 15 per side.

If you can get your knee all the way up, just get as close as your can and try to be consistent each rep!

For the alternating toe touches, lie on your back with arms overhead so your biceps are by your ears. Raise your shoulder blades and your straight legs off the floor to come into a hollow position. You must keep your lower back pinned to the floor. If you feel it come off, bend your knees or bring arms along side your body.

From this hollow position, raise your left leg high into the air and touch your toes with your right hand. Lower back to hollow and repeat on the other side. For 30 reps, that is 15 per side.

You can also go elbows to knees if you need to.

MAMA MODIFICATIONS

SINGLE LEG HIP THRUSTS - This can be such a great movement for mamas but feel free to make it a regular hip thrust with both legs on the ground or if its uncomfortable for you to rest your back/shoulders on the bench or chair try a single leg squat to target or chair or a lateral step up.

WARM UP

Full Body Warm Up

SANDBAG

For Time
100 Sandbag Hop overs
25 Sandbag get ups (L)
100 Sandbag hop overs
25 Sandbag get ups (R)
100 Sandbag hop overs
50 Sandbag GTO (Ground to over head)

RX Men 50-60#
RX Women: 25-40#

Goal Time 25 Min

Even though this workout is for time, DO NOT RUSH the get ups.
They are meant to be performed slowly with a shot pause in each position.

Move at a controlled pace through the hop overs and get ups so you can really jam when it comes time for the ground to overhead!

For the sandbag hop overs, stand next to your bag and hop over the short side.  Then, hop back the other way.
Each time you hop is one rep.

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. Hand should be planted directly under your shoulder.

Keep your belly tight the whole time. 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 over head  the sandbag will start right in front of your feet.  You will keep the heels down.  Bend the knees and hinge at the hips while keeping the chest lifted as you grab the sandbag using the handles facing lateral or horizontal.  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!

WARM UP
Squat Warm Up
Shoulder Warm Up

WORKOUT

Back Squat (4 x 6 (Six Reps Every Other Min for 8 Min))

Use the same weight for all 4 sets.

Rest 2 Min after final set before moving on to Shoulder Press.

These squats start with the bar 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.

Shoulder Press (4 x 6 (Six Reps Every Other Min for 8 Min))

Use the same load for all 4 sets.

Rest 3 full minutes after final set before moving on to Thrusters.

Shoulder press starts with the bar on your shoulders, full grip with elbows in front. Feet are hip to shoulder width apart. Squeeze 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.

Thruster (8 x 3 (THREE Reps Every Min on the Min for 8 Min))

These thrusters should be pretty heavy but they WILL catch up to you in the last few minutes of this. So, fight for those good positions and use the power from your hips!

For the thrusters the bar will be on the shoulders with the elbows high.  Feet under shoulders, heels down.  You will reach butt back and down and get to the bottom of the squat with the bar on the shoulders and keeping the elbows high.  Stand hard and fast to pop the bar off of the body.  Move the face out of the way and press the bar straight up. Keep belly tight and finish locked out overhead.

GYMNASTICS

WARM UP
Pull Up Warm Up
Shoulder Warm Up

WORKOUT

4 X MAX PIKE HANDSTAND PUSH UP
4 X 12 OVERHEAD TRICEP EXT
3 X 1 MIN HANDSTAND HOLD

For this - finish all 4 sets of one part before moving on to the other. Rest 2 min between sets and movements.

Weight used for tricep extensions should be something you can do all 12 in a row with each set.

Score: Total Pike Handstand Push Up Reps.  Note weight used in comments.

PIKE HANDSTAND PUSH UP
For the pike handstand push up the idea is to press in that vertical position with your body - but taking the weight of your legs out of the press.  This is no different than a banded pull up in that regard.  Make sure that you set up with your hands/head in a tripod position about a foot or so away from the box.  Knees can be straight or bent - that is more flexibility than anything else.  Make sure the hips are over top of the shoulders and head and you are looking back toward the box.

When you lower, make sure the head travels toward the fingertips and the elbows go toward the box.  Touch the ground with the TOP of your head (not your forehead).  Lower under control.  Press yourself up and drive your head through your arms at the top.

Do as many as you can with proper form and stop when form starts to break down.  Even if this is only a few reps each set - that is ok!

OVERHEAD TRICEP EXTENSION
You may perform these seated or standing.  You will hold a single dumbbell with both hands locked out overhead with the biceps by the ears.  Moving only at the elbow lower the dumbbell behind your head until the elbows are fully bent.  Then moving only at the elbow press to lock out.

HANDSTAND HOLD
The handstand holds are to be performed against the wall.  Make sure the hands are roughly 6-10" or so away from the wall and the only thing in contact with the wall during the hold are the heels.  The hands should be just wider than the shoulders.  Heels, knees, hips, shoulders and head should be in one straight line with the belly tight and butt squeezed.

If you are unable to hold for an entire minute - you may do this as accumulating.

4 SETS of 3 STRICT PULL UP
Between each set do a set of kipping 10-15- or 20 pull ups

**This is from the Level 3 Pull Up program which requires you to have at least 1 Strict Pull Up and the ability to do kipping pull ups before you start.  See description for options!!

Score: Number of Kipping Pull Ups you are able to do between sets of strict.  DO NOT DO MORE THAN 20 PER SET!So this session is more like a little mini workout. You will do 3 strict pull ups. These can be in a set of 3 or in 2-1 or even 1-1-1. Once you complete those 3 strict you will go immediately into 10 kipping pull ups (butterfly or gymnastics kip is fine). After you complete your kipping pull ups you will rest 2 min and then repeat the whole thing. Do 4 total sets.

If you are really pretty strong at pull up already - OR if you start to need a bigger challenge as you go through the 6 weeks of this you may choose to scale this up. You can go up to 15 kipping pull ups between sets, you may go up to 5 strict pull ups, or the ultimate goal is to be able to do 5 strict straight into 20 kipping without even coming off of the bar!

If you are unable to do strict pull ups today.  These may be 4 sets of 3 jump and slow lower or 4 sets of 3 banded strict pull ups.

If you are not yet ready to do unassisted kipping pull ups - you may do banded kipping pull ups, ring/supine bar in rack rows, or kip swings for this today!

Every minute on the minute for 30 minutes (4 times through)
Minute 1: 7-10 Pull Ups
Minute 2: 16 Alternating Single Arm Floor Press
Minute 3: 7-10 Chin Ups
Minute 4: 10 Bench Press
Minute 5: 8-10 Mixed Grip Pull Ups
Minute 6: 15-20 Push Ups
Minute 7 & 8: Rest

Score: Weight Used for Floor Press and Bench Press (Use same dumbbells for both)

Note all modifications in comments.All movements are strict and unbroken, so modify accordingly.

Use bands or switch to trx, ring, or inverted barbell rows in order to stay strict and get 7-10 reps on the pull up if you need to.

On the alternating single arm floor press, lie on your back with a dumbbell in each hand.

Bend your elbows so forearms are vertical, upper arms about 45° from the torso.

Press your right arm straight up to extension, then lower and repeat with the left. 16 reps will be 8 per side.

Same mods on the chin ups, your palms will just be facing in rather than out.

To set up for the bench press, push your feet down into the floor. Draw your low back, shoulders and the back of your head down into the bench. Keep your elbows about 45 degrees from your torso, wrists straight. Press the dumbbells all the way back up until your arms are straight to complete the rep.

For the mixed grip pull ups, one hand will have a pull up grip and the other hand a chin up grip. Just use a traditional grip if doing ring rows or inverted rows.

Keep your body nice and tight on the push ups to avoid snaking or sagging. Touch your chest and thighs to the ground. Go to your knees if you need to.

WARM UP
Snatch Warm Up

WORKOUT

5 Sets
3 Muscle Snatch
2 Behind the Neck Press
1 Overhead Squat

No Score.  Just WARM UP!

The muscle snatch is all about the UP portion of the snatch!  It will start with a controlled pull off the floor, followed by a powerful jump, shrug - and then pulling the bar up the body and punching to lock out.  There is no pull under or re-bend of the knees on this movement.

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

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

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

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

Once you have pulled the bar as high as possible with the elbows high - you will turn the bar over and punch into it as you punch your head through.  Lock out with the bar over the middle of your body.  Belly is tight.  Knees and hips are extended.

For the behind the neck press, keep the same grip as the muscle snatch. Bar is on your shoulders behind your head. Keep your belly tight as you press straight up until arms are straight.

Keep that overhead position after the last press and perform a squat. Hips will go back but keep your heels down and chest up. The bar should remain over your midfoot the entire time.

Snatch + 2 Overhead Squat (16 x 2 (TWO Reps Every Min on the Min for 16 Min))

Perform one full snatch.  (From the ground to a full squat + stand).  Then 2 additional Overhead Squats.The 3 Reps = 1 Snatch + 2 Overhead Squats.  Not 3 times through.

For the snatch, the bar will start on the ground.  Your feet will be under your hips and your hands will be wide.  Use that hook grip (thumb around bar - fingers around thumb).  Make sure the heels are down, the knees are forward and slightly out, knees are bent with the hips slightly higher than the knees, chest up, arms straight, back flat, bar close.

You will pull the bar from the ground by driving the heels down, and chest up while pulling the bar in close to the body.  Once past the knees you will pick up speed.  Scoop your hips under slightly to allow you to jump straight UP with the bar (not forward).  Keep the heels down and arms straight as LONG as possible.  Shrug the shoulders and pull the elbows high and outside as you pull yourself DOWN either into a full overhead squat or into a partial overhead squat.  Punch into the bar fast and hard to lock out.

In that catch position your feet will have moved out slightly.  Land with the heels down, belly tight, armpits facing forward with the shoulder blades pulled IN.  The bar should be over the middle of the body.

When you catch the bar overhead you should be in a full squat with your butt lower than the knees.

RUN VERSION

RUN VERSION
10min easy + 30sec hard + 30sec rest
9min easy + 30sec hard + 30sec rest
8min easy + 30sec hard + 30sec rest
7min easy + 30sec hard + 30sec rest
6min easy + 30sec hard + 30sec rest
5min easy + 30sec hard + 30sec rest
4min easy + 30sec hard + 30sec rest
3min easy + 30sec hard + 30sec rest
2min easy + 30sec hard + 30sec rest
1min easy + 30sec hard + 30sec rest

Score: Total Distance
The "easy" should be a comfortable, sustainable pace.
The "hard" should be HARD - like 90-95% effort.
Score is total distance if possible to measure.
All 30 second surges should cover roughly same distance if possible.

Goal on the easy to sustain consistent pace throughout each interval and throughout the workout as a whole.

This workout is 65 Min long as written.  If that is too much for you at this time - or you can't afford that time window in your schedule - start at 8 Min and go down.  This will shorten the time by 21 total minutes.  You can even start at 7 if you really need to!

ROW VERSION

ROW  VERSION
10min easy + 30sec hard + 30sec rest
9min easy + 30sec hard + 30sec rest
8min easy + 30sec hard + 30sec rest
7min easy + 30sec hard + 30sec rest
6min easy + 30sec hard + 30sec rest
5min easy + 30sec hard + 30sec rest
4min easy + 30sec hard + 30sec rest
3min easy + 30sec hard + 30sec rest
2min easy + 30sec hard + 30sec rest
1min easy + 30sec hard + 30sec rest

Score: Total Distance

The "easy" should be a comfortable, sustainable pace.
The "hard" should be HARD - like 90-95% effort.
All 30 second surges should cover roughly same distance if possible.

Goal on the easy to sustain consistent pace throughout each interval and throughout the workout as a whole.

as written.  If that is too much for you at this time - or you can't afford that time window in your schedule - start at 8 Min and go down.  This will shorten the time by 21 total minutes.  You can even start at 7 if you really need to!

BIKE VERSION

BIKE  VERSION
10min easy + 30sec hard + 30sec rest
9min easy + 30sec hard + 30sec rest
8min easy + 30sec hard + 30sec rest
7min easy + 30sec hard + 30sec rest
6min easy + 30sec hard + 30sec rest
5min easy + 30sec hard + 30sec rest
4min easy + 30sec hard + 30sec rest
3min easy + 30sec hard + 30sec rest
2min easy + 30sec hard + 30sec rest
1min easy + 30sec hard + 30sec rest

Score: Total Calories (Depending on the bike you may also use distance - just put it in comments).

The "easy" should be a comfortable, sustainable pace.
The "hard" should be HARD - like 90-95% effort.
Score is total CALORIES.
All 30 second surges should cover roughly same calories if possible.

Goal on the easy to sustain consistent pace throughout each interval and throughout the workout as a whole.

as written.  If that is too much for you at this time - or you can't afford that time window in your schedule - start at 8 Min and go down.  This will shorten the time by 21 total minutes.  You can even start at 7 if you really need to!

4 Rounds
10 x (2 Jumping Lunge + 1 Jumping Squat)
50 Mountain Climbers
Rest 1 min
20 Side to Side Lateral Step Ups
50 Russian Twists
Rest 1 min

Idea weight for Russian Twists:
Men: 25-35# DB/Plate/KB or Med Ball
Women: 15-20# DB/Plate/KB or Med Ball

Idea Box Height:
Men: 22-24"
Women: 18-20"

Your score will be the time it takes to complete but the idea here is not to sprint through this. Smooth, controlled movement is the way to go!

So to start you'll do 2 jumping lunges, one with your left foot forward and one with your right foot forward. Then do a jumping squat. All of that equals one. Do 10 like that.

Switch the jumping lunges and squats to reverse lunges and air squats if you need to.

For the jumping lunge, start with your feet hip width apart. Jump and land with one foot forward, the other foot back and lower with control until your back knees makes contact with the ground. Keep your belly tight, chest up and eyes forward.

Your feet should strike the floor at the same time. From this position, jump and switch your feet to do a jumping lunge on the other side.

Next, jump into a squat position with feet about shoulder width apart, chest up, back flat. Lower all the way into the bottom of a squat with butt below knees then jump enough to extend your ankles, knees, and hips all the way.

For the Mountain Climbers every time a knee comes up it counts as a rep.  So right knee = 1 rep.  Left knee = 1 rep. Keep a tight plank position with shoulders over wrists.

Each side step up counts as one rep so you will do 10 per side but alternating.  Go lower on the step up if necessary for you!

Make sure for each rep you drive off of the heel and don't allow your knee to come in.  Stand all of the way up on the box then side step down off the other side.

For the Russian twists you may use a dumbbell, plate, or med ball.  Each tap will equal 1 rep!

MAMA MODIFICATIONS

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

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!).

RUSSIAN TWISTS - Please note it is important to avoid 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)

WARM UP

Full Body Warm Up

SANDBAG

3 ROUNDS OF
400 Meter Run
Into
3 Rounds
9 Side to Side Sandbag Thruster
6/4 Push up + lateral sandbag drag.

REST 1 Min Between Rounds

RX Men: 50-60# Sandbag
RX Women: 25-40# Sandbag

RX+ 4 Rounds

Score: Total Time including the Rest.
Goal: Under 30 min

Alright guys, Im not going to lie this one is rough.
For this one you want to make sure you chose the
appropriate weight for your bag so that you can
push to get the thruster unbroken. Try to keep the
rounds in the 5-6 min range.

For the run - the distance should take you 1:30- 2:15
given that you get a 1 min rest in between rounds.
If this is still hard for you to achieve - shorten the run a bit  to maybe 300m

If you are unable to run for space or weather reasons
you can sub Bike 30 (men)/20  (women) cal bike, Row 500 Meters
or even 2 min of Double unders, Single unders, low step ups, or taps.

For the sandbag thrusters  get the bag on one shoulder with the elbows high. Keep your feet under shoulders & heels down.
reach your butt back and down and get to the bottom of the squat position, really try to keep your elbows high while keeping the midline braced.
Stand hard and fast to pop the sandbag off of the body. Pop the bag up and over your head and onto the other shoulder.  Work to pass through a fully locked out position when the bag is over your head before lowering back down.

For the push ups + lat sandbag drag  set your feet up in a wider stance for a stronger base. Start on one side of the bag and perform a push up, make sure the chest and thighs
 touch the ground while keeping
the hips slightly elevated. Keep belly nice and tight.
Come to full lockout at top of the push up.
Reach for the sandbag with the opposite
are while keeping the hips as square as
possible, rotation of the hips will come as
your body starts to fatigue and thats fine.
Drag and toss the bag across your body underneath. Try your best to fully clear your sandbag across your body.