Power Clean (15 Min to find Touch and Go Double)
Score is heaviest set of 2 (must be touch and go - so no dropping).

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

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

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

3 Min AMRAP
(As Many Rounds and Reps as Possible in 3 Min)
Power Cleans

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

RUN VERSION

Run Version
2 Rounds
2 Min Hard
4 Min Easy
2 Min Hard
Rest 1 Min

90 Seconds Hard
3 Min Easy
90 Seconds Hard
Rest 1 Min

1 Min Hard
2 Min Easy
1 Min Hard
Rest 1 Min

30 Sec Hard
1 Min Easy
30 Sec Hard
Rest 1 Min

Hard is a very uncomfortable pace that you wouldn't want to hold any longer than the prescribed amount.

Easy is a recovery pace, but keep moving.

ABSOLUTELY NO STOPPING from the hard to the easy back to the hard. You have to keep moving...even if it is almost a walk pace.

Score is total distance, but as always do NOT mess up the pacing to try to get a better score.

This is teaching us to recover while still moving and to surge once we have had a bit of recovery time.

ROW VERSION

Row Version
2 Rounds
2 Min Hard
4 Min Easy
2 Min Hard
Rest 1 Min

90 Seconds Hard
3 Min Easy
90 Seconds Hard
Rest 1 Min

1 Min Hard
2 Min Easy
1 Min Hard
Rest 1 Min

30 Sec Hard
1 Min Easy
30 Sec Hard
Rest 1 Min

Hard is a very uncomfortable pace that you wouldn't want to hold any longer than the prescribed amount.

Easy is a recovery pace, but keep moving.

ABSOLUTELY NO STOPPING from the hard to the easy back to the hard. You have to keep moving.

You could also have a goal PACE for the HARD intervals. For Women 2:05 or less (faster if you are good on the rower). Men 1:45 or less for the HARD intervals.

Score is total distance, but as always do NOT mess up the pacing to try to get a better score.

This is teaching us to recover while still moving and to surge once we have had a bit of recovery time.

BIKE VERSION

Bike Version
2 Rounds
2 Min Hard
4 Min Easy
2 Min Hard
Rest 1 Min

90 Seconds Hard
3 Min Easy
90 Seconds Hard
Rest 1 Min

1 Min Hard
2 Min Easy
1 Min Hard
Rest 1 Min

30 Sec Hard
1 Min Easy
30 Sec Hard
Rest 1 Min

Hard is a very uncomfortable pace that you wouldn't want to hold any longer than the prescribed amount.

Easy is a recovery pace, but keep moving.

ABSOLUTELY NO STOPPING from the hard to the easy back to the hard. You have to keep moving.

Score is total calories, but as always do NOT mess up the pacing to try to get a better score.

You can also set a goal PACE like WATTS for the work times and try to hold it every time it is HARD. Men between 350-400+. Women over 300 would be a TOUGH goal.

This is teaching us to recover while still moving and to surge once we have had a bit of recovery time.

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

RX Men - Try 50#ish DBs
RX Women - Try 30-35#ish DBs

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

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

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

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

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

8 Min AMRAP
(As Many Rounds and Reps As Possible in 8 Min)
12 KB/ DB Deadbugs (6 Per Leg)
24 Russian Twists (12 Touches Per Side)

Weight is up to you - but here are our suggestions!

Men - 25-40#
Women - 15-25#

The KB/DB dead bugs can either be done on the ground, or for an even bigger challenge - on a box/bench.

You will lay flat on your back with a single KB/DB in both hands locked out at the top of the bench press position over your chest. You will bend your knees and bring them up above your hips (now you look like a "dead bug"). You will then SLOWLY and under control lower the leg and straighten it until it is parallel to and touching the floor. Then bring it back up. Switch legs with each rep.

The goal here is to keep the spine in contact with the floor as you lower the leg.

For an added challenge you will lay on a bench/box and lower the leg (without straightening it) down lower than the box. Only go as low as you can maintain that spine position.

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

Keep repeating the 6 and 24 as many times as possible for 8 minutes!!

MAMA MODIFICATIONS

WALKING LUNGES - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller step/less range of motion, or step up or back instead of step forward 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.

RUSSIAN TWISTS - Please note it is important to avoid deep twisting motion during pregnancy and in the immediate postpartum period. Consider subbing: Pallof Press, Functional Progression 2, Dumbbell Windmill, Banded Woodchop (see Visit Mama Modifications Movement Library on the Members Only Website for demos).

For Time
20 Alternating Hang Clean & Press
12 Bear Hug Lunges

18 Alternating Hang Clean & Press
12 Bear Hug Lunges

16 Alternating Hang Clean & Press
12 Bear Hug Lunges

14 Alternating Hang Clean & Press
12 Bear Hug Lunges

....Keep lowering Alternating Hang Clean & Press Number by 2 per Round - Keep Bear Hug Lunges at 12 Until...

2 Alternating Hang Clean & Press
12 Bear Hug Lunges

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

Score: Total Time
Goal: Under 25 Min

The bear hug grip is sneaky. Make sure you keep the bag close to your body but can still allow yourself to breathe in those lunges.

In the hang clean and presses you might try not using the handles!

For the alternating hang clean and press, step your feet outside the bag then grip the sides of the bag on the short side and deadlift it to the waist.

Arms are long and straight. Dip by hinging at the hip slightly and bending the knees. From here you will basically jump (stand up hard and fast) and SHRUG to make the sandbag weightless. Guide the sandbag UP the body by pulling the elbows high and outside. Pull YOURSELF down into a partial squat allowing the bag to meet on one shoulder. Keep your heels down, butt back, knees out.

From here you will take it overhead by pressing or push pressing. Stand up hard and fast to pop the sandbag off the shoulder. Punch the sandbag up and over your head until arms are fully extended. Lower the bag back to your shoulder then to the waist, bag between your legs to set up for the next rep. You will alternate sides so for the set of 20 for example, it is 10 on each side.

For the bear hug lunge, hold the bag against your chest with your arms wrapped around the bag. Keep your belly tight, chest up and draw your elbows back alongside your ribcage to keep the bag close to your body. You may choose from forward stepping, reverse, or even walking lunges.

You will alternate legs so for the set of 12 for example - it's 6 per leg. Drive off of the heel and don't allow the knees to cave. We like the reverse lunge because the working leg stays planted so you end up being able to drive through the heel really well. You will step back and keep the heel down. Don't allow the knee to cave in. You will GENTLY touch the ground with the leg (knee) you stepped back with. Then drive off of the front foot (heel) to bring you back to standing. Switch legs for the next rep.

Pause Back Squat
(4 x 5 -  4 Sets (one set every 5 min for 20 min))
3 Second Pause in the bottom

For these squats you will hold the bottom position for 3 seconds on each rep.

To get set up, make sure your feet are roughly shoulder width apart. Shift and make sure those heels are down. The bar should be on the back with the chest lifted and belly tight!

To start the movement you will reach the butt back and down, while working to keep the chest up. Keep the heels down and drive the knees out as you go down.

You will keep going down until your butt is lower than your knees at the bottom. In this position there should be no plopping or rounding. You should have a flat back and chest up. Pause here for 3 seconds.

Stand up by driving the heels into the ground, lifting the chest and driving the knees out.

Choose a weight that is challenging for you and go up or down between sets based on how it feels! Your score is your heaviest set.

For Time
400 Meter Farmer Carry

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

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

RX +: 800 Meters

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

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

WARM UP
Pull Up Warm Up
Box Jump Warm Up

WORKOUT

12 Min EMOM
(Every Min on the Min for 12 Min / Alternating)
Min 1: Max Bar/Ring Muscle Ups
Min 2: 8 Seated Box Jumps

**Muscle Ups may be bar or ring. If you think you will hold big numbers you may scale up to strict. If you are still working on your muscle ups these may also be banded, jump, or foot assisted transitions.

Seated Box Jumps should be 20-30" depending on your ability/height and also should start in a completely seated position below parallel.

Score: Muscle Up Number

**Put what type of muscle up you did and box height in comments.

For this workout - choose a type of muscle up that will allow you to get 3-4 on those minutes. If it ends up being 2-3 on a few minutes- that's ok too.

If you are going to get more than like 6-7 - try strict or at least start that way.

Remember on the muscle up reps to get that good lean back - hips to rings. Do NOT think about separating your hands to make room for your body. That happens as you come forward at the top - not during the pull. Pull all of the way up - and then think of doing a massive sit up as you pull through. Keep those rings tight as you come out of the dip!

If doing bar - think hips to bar, then big sit up! Try taking your hands a BIT wider than a regular pull up to give yourself more room to come over the top of the bar. Hands have to move around the bar and change position as you come up and over.

If doing a modified (banded, jumping etc) muscle up make sure you make it challenging and still work on good technique. No JUMPING from the bottom to the top of the dip! Work all of the positions along the way.

Seated box jumps should start in a completely stopped seated position below parallel. Drive through the heels, throw the arms, and then lift the knees fast! Land with your WHOLE foot on the box or step. Step down and re-set. Sit and come to a complete stop!


7 Min AMRAP
(As Many Rounds and Reps as Possible in 7 Min)
Plyo Box Pike Handstand Walk Arounds

Each full trip around the box = 1 Rep

Scale idea - 7 Min Shoulder Tap Practice (Pike on Box) You will place your feet on your plyo box and then get into a pike position with your hips over your head and hands. Walk your hands around the box in a full circle. Taking small steps. Press the ground away and keep the core tight. Keep looking back at the box, and keep the arms mostly locked out.

Do one full circle in one direction - that is 1 rep. Next circle go the other direction.

Spread the fingers wide and distribute the weight across your whole hand. You don't have to do the WHOLE circle unbroken as you start to fatigue. You just need to complete the whole circle before going the other way. Break as needed.

Quality over quantity.

If you aren't ready to move with this or you don't have a box to go around. Just practice shoulder taps! Every 20 taps = 1  rep!

32 Min EMOM
(Every Min on the Min for 32 Min)
Min 1 - 12 Around the Worlds
Min 2 - Rest
Min 3 - 12 Pull Over
Min 4 - Rest
Min 5 - 15 High Close Grip Front Raise
Min 6 - Rest
Min 7 - 15 Pec Fly
Min 8 - Rest

Score: Not super important here. Log the load used for the Pec Flys but focus on performing ALL the movements well.
Goal: To get a sweet pump!

Movements should take close to the entire minute. So each rep of the Around the Worlds for example, should be 4-5 seconds long. Move slow and try not to use momentum or ever feel like you are not under tension.

For the Around the Worlds, start with light dumbbells at your waist, palms facing out. Raise the dumbbells laterally, then keep going until they barely touch overhead. Lower back down the same way you came up.

For the Pull Overs, lay back on the bench with the crown of your head just over the edge. Holding your dumbbells above your chest with a micro-bend at the elbow, bring your arms back over your head. The DBs should get as close to the floor as possible without overarching your back. Try to pin your front ribcage down to your hips and pull your spine down into the bench throughout the entire movement. Raise the DBs back up into the air over your chest to complete the rep.

For these Front Raises, hold the dumbbells together, still with palms facing down. This time when you raise the DBs out in front of you, keep raising them until they are all the way overhead. Keep a tiny bend at the elbow throughout.

For the Pec Flys, lay back on the bench with arms extended straight up into the air with a microbend at the elbow. Keep your ribs drawn down toward your hips to avoid overarching your back as you lower the DBs out to the sides. They should be at the height of, and in line with the shoulders. Squeeze your inner pecs together to raise your arms back up into the air.

Push Press (6 x 3 (Building))
For this the goal will be to add weight each set. SO start with a weight that is challenging but also give you room to go up.

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

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

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

Rest roughly 2 min or so between sets.

10 Min EMOM
(Every Min on the Min for 10 Min)
Min 1: 5 Heavy Dumbbell Jerks
Min 2: 40 Double Unders / Double Under Practice

Score is weight used for Jerks.

If you don't have consistent double unders use the second minute to practice them or give yourself a target you can hit.

For this EMOM (Every Minute on the Minute). You will do the 5 heavy jerks one minute (rest remainder of minute). Then do the double unders on the other minute.

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

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

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

RUN VERSION

Run Version
6 min ON Pace
3 Min Rest Pace
5 min ON Pace
2:30 Rest pace
4 Min ON Pace
2 Min Rest Pace
3 Min ON Pace
1:30 Rest Pace
2 Min ON Pace
1 Min Rest Pace

Score is distance.

DO NOT mess up the paces to get a better score!

RX + - wear a vest if you are into that sort of thing.

Your ON Pace should be similar to a pace if you were doing a HARD mile.

Your Rest Pace, should not be a stop, but just a slower pace that will allow you to recover while still moving.

So, you will be moving the entire 30 minutes!

ROW VERSION

Row Version
6 min ON Pace
3 Min Rest Pace
5 min ON Pace
2:30 Rest pace
4 Min ON Pace
2 Min Rest Pace
3 Min ON Pace
1:30 Rest Pace
2 Min ON Pace
1 Min Rest Pace

Score is distance.

DO NOT mess up the paces to get a better score!

Your ON Pace should be similar to a pace if you were doing a HARD 2k row.

Your Rest Pace, should not be a stop, but just a slower pace that will allow you to recover while still moving.

So, you will be moving the entire 30 minutes!

BIKE VERSION

Bike Version
6 min ON Pace
3 Min Rest Pace
5 min ON Pace
2:30 Rest pace
4 Min ON Pace
2 Min Rest Pace
3 Min ON Pace
1:30 Rest Pace
2 Min ON Pace
1 Min Rest Pace

Score is total calories.

DO NOT mess up the paces to get a better score!

Your ON Pace should be HARD.

Your Rest Pace, should not be a stop, but just a slower pace that will allow you to recover while still moving.

So, you will be moving the entire 30 minutes!

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

So much work in 30 minutes!!

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

For the side step ups you want between 15-20" depending on how tall you are.  You may use dumbbells or a barbell.  You may also choose to hold a single dumbbell or kb at the chest or even put a sandbag on your back. Focus on driving off of the heel and standing all the way up.  You don't want the weight to be super heavy for this so you can keep moving the whole 30 seconds.

The reverse lunge is just on the ground (no box).  You will take a big step back, kiss the back knee on the ground, and then drive off of the front foot to stand.  Make sure to drive off of the front foot when you stand and don't allow the front knee to cave in.  You may do these holding a dumbbell in each hand or a single DB or KB at the chest.  You could also put a barbell or sandbag on your back!

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

MAMA MODIFICATIONS

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

REVERSE LUNGE - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller step/less range of motion, or step up or forward instead of step back in the lunge. 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 CRUNCH - Functional Progressions (1-4) would be great here! Visit the Members Only Warm Up videos for demos. We especially love the Banded Crossover version of Functional Progression 1! You can also try Overhead Plate Hold/March, Farmer Carry March, Palloff Press, Dumbbell Windmill, Banded Woodchop. Visit the Mama Modifications Movement Library for Demos!

WARM UP
Full Body Simple Warm Up
Running Warm Up

WORKOUT

For Time:
800 M Burden run
30 Alt Sandbag Slams
50 Sandbag Step up and overs
30 Alt Sandbag Slams
800 M Burden Run

No Rx or RX+:

Men: 50-70#
Women: 25-45#

Score: Total Time
Goal Time : 26 Min

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

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

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 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.

Deadlift (4 x 5)
Set 1 at 0:00, Set 2 at 2:00, Set 3 at 4:00, Set 4 at 6:00.

For the Deadlifts, add load between sets.
You will have 4 Min rest before the set of Max Reps.

The idea is to start fairly heavy and end heavier.  But save some room for the final, max reps set.  Take small jumps.

Remember, just because you can stand up with the weight, doesn't make it technically proficient. So, make sure you maintain good form on every rep of every set, rather than just trying to go as heavy as possible!

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.


Deadlift (1 set x max reps)
This set will happen at 10:00 on the clock.

You may be able to increase the load slightly or you may need to drop the weight from the final set last time to a weight that you can get at least 5 but no more than 15 reps.


Weighted Pull-ups (4 x 5)
If you are unable to do weighted pull ups - you may do all sets as strict pull ups or even banded pull ups.

If possible you will add weight - even if it's just a bit each time.

Set 1 at 14:00, Set 2 at 16:00, Set 3 at 18:00, Set 4 at 20:00.
Max set unweighted strict will happen at 24:00.


Strict Pull Ups 
No kipping, unassisted, unweighted pull ups.
This set will happen at 24:00.  This is the max reps set of Strict Pull-ups, make sure you can get at least 5 but probably not more than 10 reps.

3 Min AMRAP
(As Many Rounds and Reps as Possible in 3 Min)
5 Good Mornings
5 Upright Rows

GO LIGHT! Like an empty barbell or a bumper plate.

Smooth movement! 
The idea here is not to do as many reps as possible, but to move continuously and consistently for 3 minutes.  KEEP YOUR BELLY TIGHT!  Use an empty bar or even lighter dumbbells for the upright rows.

WARM UP

2 Sets
5 Inch Worm Walk Out
10 Push Up + Tap + Tap
5 Scorpion Stretch (:03 Sec hold each side)
10 Alt Samson Stretch
10 Kip Swings

WORKOUT

7 Min EMOM
(Every Minute On The Minute for 7 Min)
2-5 Slow Lower / Pause / Kipping HSPU

Scale to just a slow lower HS with a short hold if you are still unable to do kipping handstand push ups.

You may also scale down to a slow lower pike on box HSPU with a slow lower and pause - then a press out.

You may scale UP to a deficit if you are a ninja.

Score is total reps you do but don't worry about score.  Just a way for you to track it.

For these you will start in a handstand against the wall.  You will lower yourself slowly, taking 3 seconds to get down.  Pause for 2 seconds at the bottom then lower the knees all of the way to the elbows, allow the torso to round a bit and the tailbone to come off of the wall.

From here kick your feet straight up (not at the wall because then you will stunt your movement by hitting the wall too soon).

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.  Keep the belly tight at the top.

7 Min AMRAP
(As Many Rounds And Reps As Possible in 7 Min)
(or 100 reps total)
Toes to Bar
or
Hanging Knee Raise (with kip swing)
Every time you break - 100 Meter Run.

Score: Total Reps in 7 min OR Time to  get to 100 Reps
Goal: 65 Reps +

**If you have never done 100 reps of the movement you choose - cut it at 80.

So for this you will start a clock and do a big set of either toes to bar or hanging knee raises.

When you need a break and come off the bar you will run 100 meters (roughly 30 seconds).

When you are ready - hop back up for another big set.

You can either game this and just decide you will do a certain number each time you jump up or just do as many as you can each time.

If you get to 100 reps (or 80 if you are stopping there) before 7 min.  You are done!

Otherwise you will do as many reps as you can in 7 min.

If you are doing the hanging knee raise - practice adding that small kip swing into it rather than just a dead hang knee raise.

Toes to bar should also be with a kip.

If you really want to practice strict toes to bar - that is of course allowed, but not what we had in mind necessarily when we programmed it!

Enjoy!

Part 1:
3 sets
10-15 Ring Rows
10-15 Hammer Curls
Rest 1 min after the Curls

Score: Weight Used for Curls

For the ring rows, you can also use a TRX or supine barbell rows using a racked barbell.  For both of these movements, avoid using momentum.

Part 2:
3 Sets
10-15 Supinated Grip Bent Rows
10-15 Barbell Curls
Rest 1 min after the Curls

Score: Weight for Rows

You can definitely sub dumbbells for these movements. Try turning your palms out a bit in the rows if you do.

For these bent over rows, use a supinated grip meaning palms out. 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!

Part 3:
3 Sets
10-15 Bent Over Rows
10-15 Rev Grip Curls
Rest 1 min after the Curls

Score: Weight for Rows

Both movements will use an overhand grip on this one. So on the curls, your palms will be facing away from you at the top.

Snatch + Hang Snatch (15 Min to Find Heaviest Single  (Full + Hang))
One Full Snatch from the Ground + One Hang Snatch from Above the Knee

Score is your heaviest unbroken Snatch + Hang Snatch.
Unbroken = you didn't drop the bar.

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

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

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

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

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

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

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

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

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

Behind The Neck Jerk (5 x 5)
Go light for these and work technique.  Go SUPER light if you have never done them before.  Be careful with the lower!  Absorb with the knees!

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

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

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

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

RUN VERSION

Run Version
4 Rounds
2 Min On (Moderate/Fast Pace)
20 Seconds off
1:30 On (Fast Pace)
20 Seconds off
1:00 On (Faster Pace)
20 Seconds off
:30 Seconds ON (Sprint)
Rest 2 Min

Score is average distance per round. 
Goal is to maintain it!

RX+ (and Murph crew) wear your vest!!
Go ALL OUT on those sprints and pretty damn hard on the 1 Min Fast pace too.

Goal is to try to maintain same distance traveled for each round.

DO NOT cut out the rest and do not just go pain cave hard on every interval.

Make sure pace changes for each section!

ROW VERSION

Row Version
4 Rounds
2 Min On (Moderate/Fast Pace)
20 Seconds off
1:30 On (Fast Pace)
20 Seconds off
1:00 On (Faster Pace)
20 Seconds off
:30 Seconds ON (Sprint)
Rest 2 Min

Score is average distance per round. 
Goal is to maintain it!

Go ALL OUT on those sprints and pretty damn hard on the 1 Min Fast pace too.

Goal is to try to maintain same distance traveled for each round.

DO NOT cut out the rest and do not just go pain cave hard on every interval.

Make sure average pace changes for each section!

BIKE VERSION

Bike Version
4 Rounds
2 Min On (Moderate/Hard Effort)
20 Seconds off
1:30 On (Hard Effort)
20 Seconds off
1:00 On (Harder Effort)
20 Seconds off
:30 Seconds ON (Sprint)
Rest 2 Min

Score is average calories per round. 
Goal is to maintain it!

Go ALL OUT on those sprints and pretty damn hard on the 1 Min Fast pace too.

Goal is to try to maintain same calories gained for each round.

DO NOT cut out the rest and do not just go pain cave hard on every interval.

Make sure effort and pace changes for each section!

WARM UP
Full Body Simple Warm Up
Squat Warm Up

WORKOUT

4 Rounds
Not For Time
20 Elevated Sumo Squats
10 No Touch PAUSE Single Leg DL Right
10 No Touch PAUSE Single Leg DL Left
10 Shoot Throughs
30 Second Plank + Up Down

Weight Ideas (for Single Leg Deadlifts):
Men: Single 40-80# DB/KB - or - pair of lighter dumbbells or barbell loaded at 75-115#
Women: Single 25-50#DB/KB - or - pair of lighter dumbbells or barbell loaded at 45-85#

Score is weight used for single leg DL.

For the elevated sumo squats you will hold a db or kb between your legs.  You should be elevated on 2 boxes or on  2 stacks of plates...something like that.

Make sure you are high enough that you can get to a full depth squat while holding the object with straight arms.  Then you will stand completely at the top and squeeze the cheeks.

Single leg deadlifts - we do them a lot - because they are one of the best!  Add pause JUST before the weight touches  the ground  at the bottom of each rep if you can  manage the balance.

For these, you should have a flat back and slight bend in the knee.  The dumbbell or kb should be held in the opposite hand of the working leg.  Or you could hold a dumbbell in each  hand - or a barbell even!

For the shoot throughs, the higher the boxes or parallettes the easier this will be.  It requires you to really tuck the knees up and in and punch forward, then reverse it on the way back!  If you are using KBs, make sure you stabilize them, so when your weight shifts, they don't fall over!

For the plank, you will start on your elbows and 1 arm at a time come up to the hand (like the top of a push up).  You will then transfer back down - keep repeating of 30 seconds.

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 Split Stance RDLs, Sumo Deadlifts, or even Good Mornings!

ELEVATED SUMO SQUATS - If you are new to this type of movement or have trouble with balance be sure to test out the movement on a lower height and with less weight. Fee free to make this a Goblet Squat or Box Squat if you're uncomfortable on the elevated surface.

SHOOT THROUGHS- This movement puts A LOT of pressure on the core and pelvic floor. Please consider risk vs.reward when deciding if this movement is right for you. You can scale the movement by using a higher object for your hands so that your end position is a little more elevated than horizontal like a plank. If you feel confident with your core and pelvic floor health you can always try fewer reps to notice and manage any symptoms. romanian You can also SUB: Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, or Waiter Walks. Check out the Mama Modifictations movement library for demos.

UP/DOWN PLANK - If you notice coning in the plank position try Bear Crawls, Bear Post Shoulder Taps, Elevated Shoulder Taps, Elevated Plank Walk Outs, Overhead Plate March, or Waiter Walks

WARM UP
Running Warm Up
Squat Warm Up

WORKOUT

For Time
50 Back Squats
50 Push Up & Lateral Drag
50 Back Squats
EVERY 2 MIN: RUN 200 M

Rx Men 50-65#
Rx Women 25-45#

Score: Total Time
Goal: Under 30 min

DON'T DO THE RUN IN THE FIRST MINUTE! -- Start on the back squats at 0:00.

When you do the 200m run, try to keep it to 60 seconds.  If it's going too much over, shorten the distance so you have at least a minute to do the movements and don't end up just running the whole time!

If unable to run due to space or weather purposes - 1 min doubles/singles/low step ups/Mtn Climbers/taps to a low target.

For the Sandbag Squat you will power clean from the floor to your shoulder, then push press it up and over to your back, so the sandbag will be on your back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all of the way up at the top.

For the push up and lateral drag you will start in a plank position with your bag just to the outside of your right hand. First you will do a push up, then with your left hand you will reach under and across and drag the bag to the left side of our body. Keep the belly tight and butt down. Do another push up then reach under and across with your right hand and drag the bag back to the right side of your body. If you can't quite get the bag all the way across, a little plank side step so you can start the next pull in a good position. One push up + one drag = 1 rep.

WARM UP

Squat Warm Up
Overhead Warm Up

WORKOUT

Front Squat (Every Other Min for 10 Min - 7 Reps)
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.

For these 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 (Every other Minute for 10 Min - 7 Reps)
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.

Strict 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 the arms locked out overhead, and biceps by the ears.

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

WARM UP
Pull Up Warm Up

WORKOUT

Muscle Up Negatives
20 Reps SLOW Muscle Up Negatives

You may do these unassisted, with a band, with feet on the box, or even with your feet on the ground.

The way these work is that you will start locked out at the top of a muscle up.  We suggest doing these on rings that will allow you to jump to this position so you aren't also doing 20 full muscle ups to get up there - unless you are a muscle up ninja.

Ideally these will be done on rings, or you may do this drill (slightly modified) on the TRX bands.

You will lower SLOWLY down to the bottom of the dip and then SLOWLY backwards through the transition.  FOCUS ON KEEPING THE ELBOWS IN and RINGS CLOSE!!!  Then slowly you will lower until the arms are straight at the bottom.

No score for this part because we want you to rest as needed and go SLOW.  Use a scale that will allow you to do 20 reps in about 10 min or so.

7 Min AMRAP
(As Many Rounds and Reps As Possible in 7 Min)
2 Strict
+
3 Kipping Pull Ups

Rest 15 Seconds.

Must be unbroken sets

Scaled: 1 slow negative + 2 kipping
Scaled Option #2: 2 Slow Supine Ring Rows + 3 Jumping Pull Ups

RX +: 3 Strict + 5 Kipping

Goal: 10 Rounds +
The goal would be to ONLY rest 15 seconds and be ready to go again.  Choose a scaling option that will allow that.  Feel free to mix and match options here.

7 Min HS Weight Shift Practice
Against the wall (unless you are a HS ninja)

You will practice walking side ways over a plate.

Practice going from both hands off of a plate to up on a plate etc.

See video.

This is all about practicing shifting your weight.  No RX for how many sets or anything you do.  Just keep practicing for 7 min or so on the clock.  Once you get comfortable with one drill, try a different one.

Keep the ribs down.  Practice squeezing the cheeks, spreading the fingers and balancing!