WARM UP
Dumbbell Shoulder Warm Up

WORKOUT

Bench Press (10-8-6-4-2 + Max Reps)
Score is what you use for the set of 2.  Put what weight you used for Max Reps + how many reps you got in comments!

Add load and rest 2 minutes between sets except for the last one. After your set of 2, drop the load to something lighter than your first set and immediately begin another set for max reps.

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.

Every 2 minutes for 10 minutes:
10 Supinated Grip Bent Over Row
15 Seated Tricep Extensions

Score: Weight Used
Choose a load that you can complete the reps unbroken.

Movements should be slow and controlled. It will probably take about a minute to complete all 25 reps, so you'll have about a minute to rest between sets.

For the bent over rows, grip the bar with your palms facing out. You will deadlift the bar to just below the knee. From here, keeping the torso position set and the chest lifted - you will pull the elbows back and bring the bar to just below the chest.  Keep the belly tight. Bring the bar back to just below the knee with the arm straight at the bottom. No kipping or pulling your CHEST down!

For the tricep extensions, the dumbbell behind the head.  Hold it by the head of the dumbbell.  Keep the biceps by the ears, belly tight as you lock the elbows. Control the lower back down.

If you only have lighter dumbbells, you can use two.

WARM UP
Barbell Clean Warm Up

WORKOUT

Clean + Front Squat + Thruster (20 Min to Go Heavy )
As an unbroken complex:
Full Clean
Front Squat
Thruster

You will warm up and then put 20 min on the clock and try to find your heaviest set possible of the complex. Complex must be unbroken, which means you must hold onto the bar for all 3 parts without dropping.

For the clean the bar will start on the ground.  Feet are under the hips and hands are outside of the legs.  Heels are down, knees are bent and there will be a hinge at the hips.  Back is flat with the chest up.  Arms are long and straight.

To lift the bar you will drive the heels into the ground as you lift the chest and pull the bar into the body.  Once past the knees you will pick up speed.  Keeping the arms straight stand up (jump) hard and fast.  Shrug the shoulders.  As the bar starts to travel up, pull the elbows high and outside to keep the bar close to the body.  Pull YOURSELF DOWN under the bar.  Bring the elbows around and through FAST as you pull down.  You will land in a solid front squat with your heels down, knees out, butt lower than the knees, chest up, elbows high, belly tight!  No plopping or rounding.  Stand by driving the heels down and leading with the elbows.

Then you will perform a front squat.  Elbows stay up.  Belly stays tight.  Reach the butt back and down to the bottom of the squat.  Once again, stand.

For the thruster you will do ONE MORE front squat.  This time as you stand out of the squat you will pick up speed.  Almost jump with the bar to pop it off of the shoulders.  Move the face out of the way.  Press the bar straight up and lock out over the middle of the body with the biceps by the ear.  Keep the belly tight!

3 x 1 Min Double Dumbbell Overhead Hold
Rest as needed between Sets

Score is the weight you used

(if you use 25# Dumbbells put 25# as your score not 50#)
Press those babies up there, get the biceps by the ears, keep the belly tight and HOLD for 1 min!!

RUN VERSION

Run

Strong Endurance (Time)
Run 400 Meters
Carry Heavy or Odd Object for 1 Min as far as you can
Run 400 meters
Carry Heavy or Odd Object as far as you can  for 1 Min...

Keep repeating until you have carried the object a total of:
RX: 800 Meters
RX Plus: 1200 Meters

Objects may include:
Heavy Sandbag
Heavy D Ball/Slam Ball
Heavy Kettlebell
Heavy Dumbbell
Plate

Weight for Object should be
Men: 60# plus if possible
Women: 40# Plus if possible

So the way this works if you were on a track for example.  You would leave your object at the start line.  At 3-2-1 go you would run 400 meters.  When you get  back to the object you pick it up and run as FAR as you can with it in 1 min.  When 1 min is up - you put it down and run 400 meters again.  So let's say I got 75 meters with it in 1 min.  I drop it there and circle back around to it.  Pick it up again - and go as far as I can in one minute - drop it and loop around.  Keep doing this until the OBJECT as traveled the RX or RX + Distance.

You will need to wear a watch!

You can also do this with like a farmers walk!

This is another one Coach Hinshaw made me do a long time ago and it was awful.  I basically did it on a 400 meter loop.  I would run from my sandbag - 400 meters back to it - take it as far as I could in a minute and keep repeating for 1200 meters.

ROW VERSION

Row

7 Rounds
Row 500
1 Min Max Box Step ups holding heavy object

Score is total time!

Step ups should be 18-24" and can be with a sandbag on the shoulder/back - or a plate held in a bear hug position.  You can also do the step ups holding dumbbells.

BIKE VERSION

Bike

7 Rounds
Bike 30 Cal (Men) /20 Calories (Women)
1 Min Max Box Step ups holding heavy object

Score is total time!

Step ups should be 18-24" and can be with a sandbag on the shoulder/back - or a plate held in a bear hug position.  You can also do the step ups holding dumbbells.

Butts
4 Rounds
12 Good Mornings
8  Split Squats Right
8 Split Squats Left
1 Min Rest

Men - Try between 95-135 # for the Good Mornings, 40-50 # DBs for the Split Squats
Women: Try 65-95 # for the Good Mornings, 25-35# DBs for the Split Squats

Post weight used for Good Mornings.

Rest as little as possible between sets.

For the good mornings, the bar will be on your back. Go super light on these if you are fairly new to this movement.

IT IS EXTREMELY IMPORTANT TO KEEP YOUR BELLY TIGHT!

Tighten the belly and push the chest up.  Bend at the waist by reaching the hips back.  Knees may soften, but for the most part stay straight.  If you can maintain a good back position - go to 90 degrees.  If not, just go as low as your strength and flexibility will allow.

Squeeze your butt to stand up.

For the split squats, back leg will be slightly elevated.  You will hold a dumbbell in each hand and will lower until the knee kisses the ground.  Drive through the front heel to stand.

Be careful of rolling forward onto the toe or allowing the knee to cave in.  Do all of these reps under control.

Guts:
8 Min:
Max Plank Hold

Every time you come down - complete 8 Love Taps

Plank should be on the toes and the elbows.  Do not allow yourself to sag.  If you start to sag - come down and do the love taps!  Goal is to either be holding or tapping the entire 8 min!

Every "tap" counts as a rep.  Fight to keep the legs straight.

You will sit on the ground and lift the legs (straight) up and over the object.  Do not DROP the heels to the ground once you are over.  Lower them under control and just "tap"!

MAMA MODIFICATIONS

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

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!).

PLANK - For the pregnancy mamas who experience coning or the feeling of bearing down in the plank position or postpartum mamas still healing and rehabbing your core, modify the plank to an elevated plank with taps or a table top/all fours position with knees hovering off the ground with taps. You could also sub and Overhead Plate Hold, Farmer Carry Hold/March, or a Front Rack/Goblet Hold/March.

WARM UP

Full Body Warm Up
Squat Warm Up
Shoulder Warm Up

SANDBAG

For Time
21 Lungesters
21 Sandbag Power Clean + Throw over
Rest 1 Min

2 Rounds
15 Lungesters
15 Sandbag Power Clean + Throw over
Rest 2 Min

3 Rounds
9 Lungesters
9 Sandbag Power Clean + Throw over

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

Score: Total Time including rest
Goal: Under 20 minutes

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

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

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

Following a 30 minute clock:
0:00 - 5 Back Squats
3:00 - 5 Back Squats
6:00 - 5 Back Squats
10:00 - Max reps Back Squat (SINGLE. SET)

LOWER THE WEIGHT:
15:00 - 5 Bench Press
18:00 - 5 Bench Press
21:00 - 5 Bench Press
25:00 - Max reps Bench Press

27:00 - 3 min AMRAP of
1 Push Up
1 Squat Jump
(PUSH UP AND SQUAT JUMP ARE UNWEIGHTED)

SCORE #1: Put in heaviest back squat weight and how many reps you did for your max set.
SCORE #2: Put in weight for heaviest bench press and put how many reps you did for your max set.
Goal - Good and safe movement.  At least 5 reps for max set but no more than 15!

For these Squats and Bench Press sets, add load between each set. Take smaller jumps with the Bench Press.

Make sure that you can get at least 5 reps in the max reps set but if you get more than 15, it's probably too light!

For the back squat: 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.

Since these are heavy reps, take a moment to re-set the core/midline and lift the chest before going down for each rep.

For the bench press: We HIGHLY suggest for heavy weight and max sets that you have a spotter.  If you do not - please do not put clips on your bar (so you can dump off of the side), go lighter than you would if you had a spot, and if you want even use dumbbells.

Unrack the bar with the hands just outside of shoulder width.  Make sure the shoulder blades are pulled back and down and that your heels are either on the floor or on a stack of plates if you don't have long legs.  Bring the bar to a locked out position over the chest.  Lower under control with the elbows going back and not flaring out but going down more toward the ribs.  Touch the chest under control. Dig the heels in but keep the butt on the bench as you press to a fully locked position at the top.  Wrap your thumb around the bar to prevent it from slipping!  Be careful and smart if benching alone!

For the 3 minute AMRAP, just work constantly for 3 minutes. Take a moment to set yourself up in a proper starting position before each rep. If you are unable to jump you may do a fast air squat but keep the feet on the floor!

WARM UP
Pull Up Warm Up

WORKOUT

5 Min Pull Over Practice

Options:
Kicking Pull Over
Jumping Pull Over
Hanging Pull Over

Choose one or play around with all 3 for 7 min!

For the pull over the goal is to pull the body up and then get the hips close to the bar and keep them close to the bar as you pull yourself over in a backwards roll type movement.

To do these unassisted you will need the upper body strength to do a pull up.  BUT you can also do them with a little jump to help with the pull or even stand on something high enough to be able to really kick up and over.

These require a great deal of ab strength.  So don't be surprised by that one! Look at your quads the entire time.  Allow your hands to rotate around the bar.

Have fun with these and whatever set up you are using make sure it is stable and that you are safe.

7 Min AMRAP
(Get as far as you can in 7 Min)
1 Handstand Push Up
2 Shoulder Taps (1 per side)

2 Handstand Push Ups
4 Shoulder Taps (2 Per Side)

Keep adding in that fashion and get as far as you can in 7 min

**Handstand push ups may be strict or kipping.

Scale to:
Pike or Knee on Box Handstand Push Ups and Shoulder Taps.

Score: Total Reps of Handstand Push Ups ONLY.

For the handstand push up remember to keep the belly tight - hands shoulder width or slightly wider - butt squeezed.

You will do these with the back against the wall - but the hands should be a few inches away from the wall with the fingers spread.

To initiate the handstand push up shift the shoulders and head forward (toward the wall) first and then lower down under control.  Try not to let the elbows flare out too much and keep the belly tight - butt squeezed.  Only the feet should be in contact with the wall (unless doing kipping - which then you would allow your hips to touch the wall at the bottom).

Make sure you are in the tripod position in the bottom, head in front with fingertips in line with the forehead.  Make sure elbows come forward and not too far out.

If kipping you will then lower the knees all of the way to the elbows - kick OUT and around - THEN press.  Hips then press.

Finish completely locked out at the top.

For the shoulder taps you will aim to touch right hand to right shoulder and left hand to left shoulder.  If you need to just lift hands slightly - that's ok.

Technique for pike option is very similar.  Shoulders and head go forward (away from the box) and then down.  Elbows in.  Tripod position at the bottom.  Press back to lock out.

For total time:
Accumulate 3 min in the bottom of a push up but with the chest and thighs JUST off of the ground.

Score is how long it takes you to accumulate that in small increments.

No sagging hips or belly.  Elbows tucked in with the bicep and forearm touching the rib cage.  No raised hips either!

Part 1:
10-9-8-7-6-5-4-3-2-1 Reps of:
Shoulder Press
Chin Ups

So you do 10 of each, then 9 of each, 8 of each....and so on until 1 and 1.

Score: Enter weight used for Shoulder Press.Reps unbroken if possible.    Rest as needed between movements / sets.

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.

For the chin ups, these should be strict, so use a band or switch to a supine row with chin up grip.

Your grip will be supinated, meaning your palms facing you.  Hands can be shoulder width or even even narrower.

Squeeze your butt, your legs and your belly. Draw your shoulders away from your ears before you pull. Chin should be above the bar at the top and arms straight at the bottom.

As many rounds as possible in 7 minutes of the following upper body 21 Complex:
7 Bicep Curls
7 Upright Rows
7 Shoulder Press

Use an empty bar or lighter single dumbbell for the complex.

Score: Total Number of Completed Rounds + any Additional Reps
Goal: 10-12 Rounds (pick weight accordingly)

Put weight used in comments.These will be 7 full curls, right into 7 upright rows, right into 7 shoulder press. If you need to put the bar down to rest, try to do it between rounds rather than during a round.

If you want to get real crazy, use an overhand grip on the curls!

Make sure your arms are straight at the bottom, elbows stay pinned to your torso the whole way and your hands get as close to your shoulders as possible at the top. Make sure you keep your belly braced and your torso upright.

Same with the upright rows, belly tight and standing tall. Pull your elbows high and outside when you pull. Make sure they stay above the bar or dumbbells the whole way. Raise the weight up to about mid chest and lower. Use control all the way up and down.

WARM UP
Squat Warm Up
Barbell Clean Warm Up

WORKOUT

Set a clock for 30 Minutes:
At 0:00 - 5 Power Cleans
At 3:00 - 5 Power Cleans
At 6:00 - 5 Power Cleans

At  9:00  - 3 Front Squats
At 11:00 - 3 Front Squats
At 13:00 - 3 Front Squats
At 15:00 - 3 Front Squats
At 17:00 - 3 Front Squats

At 20:00 - Every Minute on the minute until 30:00:

1 Strict Press +
1 Push Press +
2 Push Jerk

Score #1: Weight Used for Power Cleans
You can add load between sets of the power cleans.

Score #2: Weight Used for Front Squats
Front squats should be heavy, same load across all 5 sets. Think 80%+ of 1RM.

Score #3: Weight Used for Overhead Complex
Same load for the shoulder to overhead movements for all 10 sets.

For the power cleans, it is sets of 5 but you can take beat to make sure you're set up properly for each rep, they do not have to be "touch and go". Add load between sets but don't go so heavy that your form changes, like you start to starfish!

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.

For the front squats, keep your elbows high, belly tight, and chest up the whole time. Butt should go below the knees in the bottom but keep your spine neutral.

Shoulder press, push press and push jerk all start 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.

Strict 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.

Then dip the hip, bend your knees slightly while keeping your chest up for the push press. Drive through your lower body to pop the bar off your shoulders and press the rest of the way.

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

RUN VERSION

5k Run (Time)
Max Effort 5k Run

This is 3.1 miles.

If You Are New To The Program - Don't Worry About Going Fast - Just Get It Done - Even If You Have To Walk Sometimes! That's Ok!

ROW VERSION

5k Row (Time)
Max Effort 5k Row

Get it!!

BIKE VERSION

Assault Bike
300 Calories for Men
200 Calories for Women

For Time.
This should be a hard pace, max effort. Can you go sub 20??

7 Rounds
Not Really for Time
10 Jumping Squats
10 DB Snatch to Lunge Right
10 DB Snatch to Lunge Left
10 Slow Negative DB Stiff Legged Deadlift

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

Score is what weight dumbbells you use

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

For the dumbbell snatch + lunge - you will start with the dumbbell between your feet.  You will perform a dumbbell snatch by pulling from a slightly bent knee + chest up position.  Once the dumbbell is locked out overhead with the bicep by the ear - you will perform a reverse lunge.  As you get comfortable you can try to combine this 2 parted movement.

Do all reps on one side then all reps on the other.

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

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

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

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

MAMA MODIFICATIONS

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

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.

DB SNATCH - You can always choose a lighter weight or go from the hang position. If you're not comfortable going over head right now or find that you are coning during the movement you might want to try KB Swings or Single Arm KB Swings.

WARM UP

Full Body Warm Up

SANDBAG

10 Rounds
100 M Bear Hug Walk
8 Alt Bag Slams
6 Ground to Overhead

Rough idea for Sandbag Weights:
Men 50-60#
Women: 30-40#

Score: Total Time
Goal Time: 20 Min

So, we're looking for about a round every 2 minutes. Consider lowering the rep scheme to 50m - 6 Slams - 4 G2O for heavier bags. Take your time setting up for the slams and then be aggressive and use your POWER on the slam!

For the bear hug walk, hold the bag against your chest with your arms wrapped around the bag. Keep your belly tight as you walk. Avoid leaning back, stand up tall.

100m should take less than a minute.  Try to go unbroken!

The sandbag slam starts with the bag on the ground. Feet under the hips roughly. Knees are bent, sandbag is close to the body, chest is up, arms are straight. Grab the sides of the bag. Drive your heels down and keep your chest up. Stand up hard and fast and guide the bag to your right shoulder. Step forward with your left foot, use your hips to slam the bag straight down to the ground.  Set up and bring the bar to your left shoulder and repeat.

For the sandbag 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!

WORKOUT

Part 1
Every 2 Min for 10 Min
(5 total Sets)
7 Deadlifts

Rest 3 minutes before Part 2Use 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.

For the deadlift you will set up with your shins close to the bar.  Feet are between hip and shoulder width with heels down.  We suggest for this heavy lift that you think of lifting the chest BEFORE you even hinge at the hips to grab the bar.  Take a big breath in and pull the shoulders back.

Grip the bar just outside of the legs and pull it into your body.  There should be a hinge at the hips, bend at the knees.  Shoulders higher than hips, hips higher than knees.  (Not a squat position - NOT a stiff legged position).

To lift think of lifting the chest as you drive your heels into the ground.  Keep the belly tight and actively pull the bar into the body.  The bar should basically be in contact with your legs the entire way up.

Stand completely at the top.  Squeeze the belly.  Re-set shoulders and belly before returning to the ground.  Reach the butt back, pull the bar in, keep chest up and belly tight.  Slide the bar down the legs. and control!!

Part 2:

Every 2 Min for 10 Min
(5 Total Sets)
8-10 STRICT Pull-Ups

May enter total reps completed in score. (Not an AMRAP - just enter total reps - should not exceed 50)Use bands or switch to ring rows/supine barbell rows if you need to in order to keep the pull-ups strict for all 5 sets with at least 8 reps.

These do not have to be unbroken sets, but we want to see at least 1 min rest.

WARM UP
Pull Up Warm Up

WORKOUT

5 Min
Handstand Practice

Choose a method that will allow you to work to improve.

For this you will simply put 5 min on the clock and practice either kicking up into or holding a handstand.

This can be done against the wall or free standing.

If kicking up into a handstand for the first time - or if you are new to it - make sure to lock the elbows and practice just transferring your weight from your feet onto your hands. From there work your way into kicking higher and higher.

If you are against the wall you could do a tabata - 20 seconds on and 10 seconds off.

If you are doing a free standing method the goal should be to stay inside of like a 4x4 square.  Or within one of your mats.

Focus on looking at the heel of your hand - keeping the feet together - and keeping the belly tight.  Squeeze your cheeks!

EMOM 7 Minutes
Every Min on the Min for 7 Min
1 Kip Swing
1 Kip Swing with Press Down
1 Kip Swing with Press Down/Pull to Hips
1 Bar or Ring Muscle Up

RX + Every 30 Seconds

Scaled:
Every 30 Seconds
2  Kip Swings
1 Kip Swing with Press Down
1 Jumping Bar Muscle Ups

Score is total rounds you were able to complete successfully

For the kip swing you will perform a hollow and arch on the bar pull and press. Hands and feet move together.  Move from the shoulder.

When you add the press down the focus is to bring the hips closer to the bar by pressing down and lifting the hips.  Use your lats/back and keep the arms straight.

On the next rep - after you press down, pull with the arms.

Finally on the last rep (Muscle Up) pull yourself through/over and think of doing a big sit up!

For the scaled version you will focus on strong kip swings and start trying to work on that press down.  On the 3rd rep go to a box or some way you can jump - pull to the hip and then do a Big Crunch over!

10 Min
30 Second Weighted Hollow Hold
30 Second Rest
30 Second Weighted Superman Hold
30 Second Rest

If necessary to hold the whole time - ditch the weight.

Score is weight used.FoFor the hollow hold you will hold a small weight in your hands over your head.  Keep your legs straight and press the lower back into the ground by hollowing out the belly.  Lift the toes hands and shoulders off of the ground.

For the superman hold you will lay on the stomach - arms straight and feet straight - hold the small weight in the hands and lift hands and feet.  Squeeze the cheeks!!

3 Rounds of
24 Alternating Single Arm Skull Crushers
8 Single Arm No Bench Bent Row Right Arm
8 Single Arm No Bench Bent Row Left Arm
12 Wide Out Tricep Extensions
24 Diamond Push Ups
12 Standing Tricep Extensions

Rest 2 minutes between rounds

All sets unbroken except for diamond push ups.
Rest as needed between sets.
Don't try to rush this
Each round should take about 6-8 minutes.

Score: If used same dumbbell for each put that.  If not - put heaviest dumbbells and list what you used for each exercise in comments.

For the skull crushers keep the shoulders back and down and bend only from the elbow - Start with both arms extended vertically toward the ceiling.

Bend only at the elbow with one arm and lower the dumbbell just outside of the ear. Then straighten your am fully before repeating the movement with your other arm.

24 reps will be 12 on each arm.

The single arm no bench bent rows start in the bent row position with both arms extended straight down with a dumbbell in each hand.

Perform 8 rows with your right arm first, drawing your elbow alongside your torso as you raise the DB to your ribcage. Then, perform 8 rows with the left arm.

For wide out tricep extensions, lie on your back on a bench or the floor. With one DB in each hand bring your elbows out wide with the DBs resting on your chest. Bend the elbows and extend your arms fully, then bring the DBs back to the chest.

Perform these push ups with your hands together beneath your chest. Keep your body tight and shoot for sets of at least 8. Go to knees if needed.

For tricep extensions, use one heavy or two lighter dumbbells starting behind the head.  Keep the biceps by the ears, belly tight as you lock the elbows.  Control the lower back down.

WARM UP
Snatch Warm Up

WORKOUT

Perform the following complex every other minute on the minute for 10 minutes: (5 Total Sets)
1 Hang Power Snatch
1 Overhead Squat
1 Hang Squat Snatch

Don't go any higher than 75% of 1RM Snatch.  But all should be challenging - so warm up before you start counting your sets.

Rest as needed before Part 2Stand up all the way out of the power snatch before descending into the overhead squat.

For the hang power snatch, start with a wide grip and deadlift the bar up to the waist. Feet should be under the hips with the heels down. Arms are long and straight. Dip by bending the knees slightly and hinging at the hip slightly (keep the back flat and chest lifted). Keep the bar close to the body and let it slide down the leg. Stand up hard and fast. Shrug the shoulders (keep the bar close)! Pull the elbows high and outside (scarecrow) as you pull under the bar slightly. Catch the bar in a partial overhead squat. Stand fully to complete the rep. Lower the bar back to the waist.

(See part 2 for Overhead Squat description)

For the hang squat snatch you will start with the bar at the waist with a wide grip!  You will dip - bending the knees slightly and allowing the chest to come forward, 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 into a full 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.
Your butt should be lower than the knees at the bottom.
For this lift especially watch for the knees caving in.
Stand fully to complete the rep.

Overhead Squat (3 x 15)

15 Reps is a lot of time under the bar so this should be pretty light. Think somewhere around 50-60% of 1RM.

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.

RUN VERSION

Run Version

5 Rounds
2 Min at a moderate pace
20 Seconds Rest
90 Seconds at a moderate/ but faster pace
15 Seconds Rest
1 Min at a fast pace
10 Seconds rest
30 Seconds at a 98% effort pace
3 Min Rest

Score - if you are able to measure TOTAL distance you can mark it. Do NOT mess up paces trying to get a better score!

Goal - without looking try to match traveling the exact same distance each time.  This is how we learn to pace.

Doing the proper paces is IMPORTANT.  We must learn how to perform at different paces at different times and learn what is sustainable for us.

The rest - although short - is also important.  Don't skip it.

Rather than worrying about a score.  This is a TEST to see if you end up getting around the same distance every time.  That is a good gauge for if you are hitting similar paces each round.

ROW VERSION

Row

5 Rounds
2 Min at a moderate pace
20 Seconds Rest
90 Seconds at a moderate/ but faster pace
15 Seconds Rest
1 Min at a fast pace
10 Seconds rest
30 Seconds at a 98% effort pace
3 Min Rest

Score - Total distance - but DO NOT screw up the paces trying to get a better score.
Goal - Without looking (cover the monitor or the distance on the monitor and only watch the clock) try to match traveling the exact same distance each time.  This is how we learn to pace.

Doing the proper paces is IMPORTANT.  We must learn how to perform at different paces at different times and learn what is sustainable for us.

The rest - although short - is also important.  Don't skip it.

Rather than worrying about a score.  This is a TEST to see if you end up getting around the same distance every time.  That is a good gauge for if you are hitting similar paces each round.

BIKE VERSION

Bike

5 Rounds
2 Min at a moderate pace
20 Seconds Rest
90 Seconds at a moderate/ but faster pace
15 Seconds Rest
1 Min at a fast pace
10 Seconds rest
30 Seconds at a 98% effort pace
3 Min Rest

Score - Total calories - but DO NOT screw up the paces trying to get a better score.
**if using a bike with distance just put that in and make a note in comments.
Goal - without looking try to match traveling the exact same distance/calories each time.  This is how we learn to pace.

Doing the proper paces is IMPORTANT.  We must learn how to perform at different paces at different times and learn what is sustainable for us.

The rest - although short - is also important.  Don't skip it.

Rather than worrying about a score.  This is a TEST to see if you end up getting around the same distance/calories every time.  That is a good gauge for if you are hitting similar paces each round.

Part 1:
Every minute on the minute for 20 Minutes:
Min 1 - 12 Dumbbell Squats
Min 2 - 15 Rolling Hip Ups
Min 3 - 12 Dumbbell Lunges
Min 4 - 15 Weighted Sit Ups
Min 5 - Rest

Repeat 3 more times (4 Rounds Total)

Idea weight for Men: 40-60# Dumbbells
Idea weight for Women: 20-25# Dumbbells

Score: Don't worry about it too much.  Just enter the weight of dumbbells you used and make a note in comments if you used a different weight for any of the components.
Goal:  Give yourself 20 seconds or so rest at the end of each minute.  But challenge yourself!

For these squats hold the DBs at the shoulder. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all the way up at the top.

For the rolling hip ups, start sitting up and roll backwards onto your upper back/shoulders. As you roll back extend your legs straight up into the air. As you do this, push your hips straight up into the air to. Try to get your toes as close to the ceiling as possible.

For these lunges, make sure the dumbbells are resting on the shoulders with the elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 12 you end up doing 6 on each side.

You can do anything you want with your feet in the sit ups.  What we are looking for is the weight touching the ground over your head at the bottom and either bringing it to your chest as you sit up or pressing up over your head at the top.  Of course - lower the weight if necessary to keep moving.

If weighted situps aren't happening do regular situps without the weight.

Part 2:
5 min AMRAP
20 Love Taps
30 Bicycle Crunches

No weight needed.

Score: Total Completed Rounds + Any Additional Reps
Goal: 2-3 Rounds +

For Love Taps, sit up straight with legs extended out in front of you. You should have a dumbbell, kettlebell or even just a crack in the floor outside one of your ankles. Place your hands by your hips on the floor, use just fingertips if you need to. Without leaning back, pick up both legs and bring them up and over to the other side to tap the floor. Each tap = 1 rep.

For the bicycle crunches, you'll want to maintain a tucked hollow position on the floor. Pull your belly button down toward your spine and press your lower back into the floor. Raise your shoulders up off the ground. While you keep your left leg straight and hovering from the floor, draw your right knee up to your chest and try to touch it with your left elbow. Extend your right leg out and draw your left knee in. Each time one knee comes up is one rep.

MAMA MODIFICATIONS

Candlestick Roll Down - Overhead Plate Hold, Waiter Walks, BIRTHFIT Bear Crawl, BIRTHFIT Advanced Bear Crawl, BIRTHFIT Functional Progression 3 (See BIRTHFIT YouTube library for details

SIT UPS - Sit ups are a really big demand for the core and pelvic floor and for the most part are not reccomended 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
Squat Warm Up

SANDBAG

For Time
30 Sandbag over Shoulder
100 Hop overs
60 Sandbag Front squats
100 Hop overs
90 Back squats

RX Men 50-60#
RX Women: 30-40#

Score: Total Time
Goal Time: 25 Min

For the sandbag over the shoulder - technique will vary slightly depending on what type of bag you have. BUT - in general you want the bag between your feet. Feet are roughly shoulder width apart with the heels down. Hinge at the hip and bend the knees enough to try and get at least your hands and part of your forearms under the bag. Lift your chest and tighten your belly. Drive through your heels as you lift the bag. Pull it in close to your body. Stand up hard and fast and roll the bag over your torso - finishing over the shoulder. USE THE POWER FROM YOUR LEGS!!!

For the hop overs you will stand next to your bad and hop laterally over the narrow side. You may also do a lateral shuffle. Think fast toe taps on the bag as you step laterally on and over to the other side.

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

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

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

For the back squats, clean the bag to your shoulder then push press it over your head to your back rack. Once in position, apply the same exact mechanics as the front squat. Chest up, belly tight, knees out!

WARM UP
Squat Warm Up

WORKOUT

Following a 30 minute clock:
0:00 - 5 Front Squats
3:00 - 5 Front Squats
6:00 - 5 Front Squats
10:00 - Max Reps Front Squats

Then Lower Weight
15:00 - 5 Shoulder Press
18:00 - 5 Shoulder Press
21:00 - 5 Shoulder Press
25:00 - Max reps Shoulder Press
27:00 - 3 min AMRAP
Thrusters

Score:  Put Heaviest weight for Front Squats

Please list weights for shoulder press / thruster / and reps for am rap + max sets in comments.For these Front Squat and Shoulder Press sets, add load between each set. Take smaller jumps with the Shoulder Press. Make sure that you can get at least 5 reps in the max reps set but if you get more than 15, it's probably too light!

For the 3 minute AMRAP, it should be SUPER LIGHT. An empty barbell or even lighter dumbbells is perfect. Focus on good positions and focus on big sets rather than moving really fast.  The idea is to spend as much time under tension as possible.

For front squats, make sure the bar is resting on the shoulders with a loose fingertip grip and elbows high!  Keep the chest up, but do not overextend the back.  Keep the belly tight!

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

To stand, lead with the chest and elbows - keeping the bar on the shoulder and not out in front.  Stand fully for each rep.

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.