RUN VERSION

Run Version (Unable to Measure Distance)
5 Rounds
4 Min ON
4 Min OFF

RX+: 10 Rounds - yes. This takes OVER an hour! Stick with 5 rounds if you have never run that much!!

Rest completely during the off. Stand walk a bit.

Score: If you can use a watch or something that measures total distance, that works!


Run Version (For Time)
5 x 800
1:1 Work to Rest Ratio (EXACTLY)

Goal: Same pace for each - just slightly slower than your mile PR pace

RX + = 10 Rounds (Same work to rest / same pacing)

So for these, if you have a 7 min mile PR - you will shoot for roughly 3:30-3:45 per 800. If you have a 6 min mile PR pace you will shoot for 3:00-3:15.

DO NOT go fast on the first few and then drop off. The whole point is to MAINTAIN a consistent pace that is extremely challenging throughout. Your score is your average time for the 800s.

ROW VERSION

Row Version
4 x 1000
1:1 Work to Rest Ratio (EXACTLY)

Goal: Same pace for each - just slightly slower than your 2k PR pace

RX + = 8 Rounds (Same work to rest / same pacing)

So for these if you have a 8 min 2k PR - you will shoot for roughly 4:00 - 4:15 per 1000. If you have a 10 min 2k PR pace you will shoot for 5:00-5:15.

DO NOT go fast on the first few and then drop off. The whole point is to MAINTAIN a consistent pace that is extremely challenging throughout. Your score is your average time for the 800s.

BIKE VERSION

Bike Version
5 x 60 Cal Bike
(Women 44 Cal Bike)
1:1 Work to Rest Ratio (EXACTLY)

Goal: Same pace for each

RX + = 10 Rounds (Same work to rest / same pacing)

DO NOT go fast on the first few and then drop off. The whole point is to MAINTAIN a consistent pace that is extremely challenging throughout. Your score is your average time for the 800s.

Butts:
4 Rounds (Not For Time)
10 Bulgarian Deadlift Right
15 Bulgarian Jumping Lunges Right
10 Bulgarian Deadlift Left
15 Bulgarian Jumping Lunges Left

Take breaks after the jumping lunges but go straight from the Deadlifts into the lunges if possible.

Score is weight used.

So we do single leg deadlifts a lot. But since your back leg on these will allow you to have a little more balance - you should be able to go a bit heavier. Start by trying 65# or 25# dumbbells but try to go up if possible!

It is easier to go straight from the deadlifts into the jumping lunges if you use dumbbells - but either way is fine.

For the deadlifts you will have the back leg on a step behind you - roughly 12" high. Not as high as a 20" box or bench.

Make sure that front heel is down. Keep the back flat and perform a deadlift driving off of that front leg. Keep in mind this is a deadlift and NOT a lunge. Hinge forward from the hip with just a slight bend in the knee. Stand all of the way up at the top of each rep.

For the jumping lunges you will leave that back foot up on the step. Show control as you go down into the bottom of the lunge. Get as deep as you can. From the bottom position you will jump! Keep the back foot on the step and drive off of the front heel. When you land back down show control back down and once again lower back down. Do not allow the knee to collapse in on these reps!

If you are unable to jump you may just do regular split lunges!


Guts:
4 Rounds (Not for Time)
15 Stability Crunches
10 Plank Step Up and Down (Alternating Sides)

No score for this one!

For the stability crunches you will hold the middle of a v-up/crunch position basically with your hands behind your ears. You will then come and tap your toes without allowing your body to move. Then bring the hands back behind the ears. That is one rep.

Definitely watch the video.

For the plank step ups you will start out in the top of a push up position in front of like a box/bench/stack of plates - something like that.

Then you will reach one hand up and place it on the step - followed by the other hand. Then back down with the first hand and back down with the second. Alternate which hand reaches up first each time. Keep the belly tight and do not sag or raise your hips up. Stay flat!

If you need to use a shorter step you can or if you need to even go to your knees that is ok too.

MAMA MODIFICATIONS

BULGARIAN DEADLIFTS - 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, or keep both feet on the ground for a split stance Romanian Deadlift. If you’re having a hard time with the balance (Especially good for preggo mamas who have a challenge with changing center of gravity!) feel free to sub a regular Romanian deadlift or a glute bridge/hip thrust (single leg option is good too!).

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 stepping step 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.

STABILITY CRUNCHES - Any of the Functional Progressions (can be found in the Functional Progression Warm Up Video) would be great here. You can also try Overhead Plate Hold/March, Farmer Carry March, Palloff Press,Dumbbell Windmill, or Banded Woodchop (check out the Mama Modifications Movement Library).

PLANK STEP UP/DOWN - If you notice coning or doming in the plank position, Bear Crawls could be a great option to sub. You could also try Elevated Shoulder Taps, Bear Pose Shoulder Taps, Overhead Plate March, or Waiter Walks

WARM UP
Full Body Simple Warm Up

WORKOUT

For Time
100 Sandbag Burpees
(Burpee to Sandbag Overhead)
Every Minute: 10 Sandbag Hop Overs

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

Score: Total Time
Goal Time: 15 Min

Keep the goal time in mind if you are working with a heavier bag and consider reducing the reps. Also for bags without handles, you might stick with a burpee sandbag over the shoulder.

For the sandbag burpee, the bag will start right in front of your feet. Plant your hands on the bag a bit wider than shoulder width apart. Step or jump your feet back to a plank position and lower your chest to the bag, knees/thighs to the floor. Press back up to straight arms and step or jump your feet back in. Grab hold of the overhand handles, bend your knees and lift your chest up. Keep the heels down. With your back flat and belly tight, stand up with the sandbag by driving through the heels and lifting the chest. Explode UP with the legs and hips. Shrug the shoulders. Pull the elbow high and outside. Then PUNCH the sandbag to lock out finishing with the biceps by the ear!

For the hop overs you will stand next to your bad and hop laterally over the narrow side. Ideally you hop and land with two feet but you may modify to a skip over or do a lateral shuffle. Think fast toe taps on the bag as you step laterally on and over to the other side.

Front Squat (5 x 5 (Every 2 Min for 10 Min))
Rest 2 Min Before Chin Up Portion.

Front Squats should be heavy, take 10-15 minutes to build up to 80-85% of your 1RM, then keep the load the same for all 5 working sets.

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.

AMRAP (As Many Reps As Possible)
Every 30 Seconds for as long as you can last (up to 10 Min)
3-5 Unbroken Chin Ups

Score is total reps when you can no longer keep up your unbroken sets.

Choose a variation on the chin up that will allow you to knock 3-5 reps fairly easily. Once you do a few sets, they are going to get very difficult and you'll want to be able to last at least 5 minutes!

This can be a banded or a jump or slow lower - even a supine  row with elevated feet will work!

For the chin up you will use a supinated grip, meaning palms facing toward you. So use that same grip even if doing bent rows, ring rows etc.

Keep the movement strict and maintain engagement through your abs the whole time!

WARM UP

2 Rounds
5 Inchworm Walk Outs
10 Push Up + Tap + Tap
5 Scorpion Stretch (3 Second hold each side)
10 Alternating Samson Stretch
10 Scap Pull Ups
10 Kip Swings

WORKOUT

For completion or as far as you get in 12 Min:
10 Muscle Ups
10 Burpees
8 Muscle Ups
10 Burpees
6 Muscle Ups
10 Burpees
4 Muscle Ups
10 Burpees
2 Muscle Ups
10 Burpees

Muscle ups may be bar or ring. Or a scale/modification of either (see below).

If you complete the whole thing under 12 Min - enter your time. Otherwise call it at 12 Min. Enter 12 Min as your score and put total reps in comments.

If you have a bar or ring muscle ups - just go for it! This is a total of 30 - so if you even want to cut out the first round of 10 and start with 8 - go for it! You could even lower the reps to 5-4-3-2-1 for the muscle ups if that is more realistic for where you are at right now.

You may also choose to work on your strict muscle ups!

Remember to get a good swing and lead with the hips! Finally pull over/through with a big sit up and press out strong!

If you are still working on this skill - some sub options are banded, jumping, or even feet on the ground/box transition.

We want you to challenge yourself. So don't do a jumping version where you don't have to pull or use proper technique at all. If using leg assistance - use as LITTLE as possible.

If doing rings you will focus on keeping the hands together - pulling all of the way to the rib cage before even thinking about pulling through and coming forward. Catch in a tight position with elbows back. Press out.

You will do 10 burpees between each set of muscle ups. Keep these CHILL so you don't fatigue too much for the next set!


4 Rounds
(As Many Reps As Possible)
30 Seconds V-Ups
30 Seconds Rest
30 Seconds Plank Hold
30 Seconds Rest
(This should be a total of 8 Min)

Enter V-Up total for a score!

For the V-Ups, start in a hollow body position. Lower back is rooted into the floor, belly button drawn in. Squeeze your legs together and raise them a few inches away from the floor. Lift your chest toward the ceiling until your shoulder blades come to hover off the floor. Arms are overhead, biceps by the ears.

From here, raise your torso and your legs at the same time and reach your fingertips toward your toes. Fingers and toes should touch directly above the hips. Lower with control back to the hollow body position.

For the planks, come into the top of a push up position. Press the ground away from you and try to feel your shoulder blades spreading wide across your back. Shift your weight forward slightly so that your shoulders are just beyond the wrists and you are high up on the balls of your feet.

Squeeze your butt, your thighs, and your abs all at the same time!

4 Rounds (Not for Time)
10 Behind the Neck Press
10 Shoulder Press (from front)
10 Front Raise
10 Upright Rows

No Rest between movements so choose a weight that you can go through the whole thing. It should be pretty light.

Rest 3-4 Min between sets

For this you may do it with a bar or with dumbbells. If you are doing it with dumbbells you will just do 20 press instead of 10 behind and 10 in front.

For the behind the neck press, you may need to use a little wider than normal grip if your flexibility isn't great. Keep the rib cage pulled down and make sure to keep the head out of the way as you press straight up.

For the press from the front, the bar will start on the shoulder and you will press straight up by moving your head back this time (out of the way).

For both pressing movements, come to a full lockout overhead and bring the bar all the way down to the shoulder at the bottom.

For the front raise, you will allow a slight bend of the elbow. A LITTLE assistance from the hip is allowable but this absolutely should not be a kb swing type movement. Don't lean back!

For the upright row keep the shoulders pulled back and down. You will have a narrow grip and as you pull up you will keep the bar close to the body (like you are zipping up your jacket) and the elbows will go high and outside. Bring the bar up to the sternum or a little higher.


5 Min AMRAP
(As Many Reps As Possible in 5 Min)
30 Seconds ON
30 Seconds OFF

Wall climbs or pike up on box

Score is total Wall Walks or Pike Ups completed for all 5 rounds

For the wall climb version you will start in the bottom of a push up position with the feet backed up to a wall. You will climb the feet up the wall while walking the hands back. Keep going until your chest and hips touch the wall. Then walk the hands back out as you walk the feet back down.

Do NOT get crazy overextended. Keep the belly tight!

For the pike up on the box version you will start in the top of a push up position with the feet on a bench or box. You will walk the hands back toward the box as the hips go up until you are in a 90 degree pike position at the top. You will then walk yourself back out.

Thruster (15 Min to find 5 Rep Max)
The way this will work is you will warm up and then put 15 min on the clock. Start out with a set of 5 thrusters you KNOW you can hit. Add weight - do 5. If you get it - add weight again. See what the heaviest set of 5 (unbroken - no dropping or racking the bar) thrusters you can get before the clock gets to 15 min!

For the thruster you may take the bar from the rack or from the ground. The bar will be on the shoulder with the elbows high and a loose but full grip. Hands outside of shoulders. Belly tight. Chest up. Feet under the shoulders with the heels down. Reach the butt back and down to initiate the squat. Keep the heels down - chest and elbows up. Drive the knees out as you go down. Get the butt lower than the knees at the bottom with the knees out, chest up, heels down. Stand up hard and fast (driving through the heels and leading with the chest and elbows). Pop the bar off of the shoulder and move the face out of the way. Press the bar straight up and lock out with the biceps by the ears and bar over the middle of the body. No re-bend of the knees (not a jerk). Belly tight!

Lower back to the shoulders for the next rep.


Barbell Hip Thrusts (5 x 8)
Can be done on a bench or stack of plates should work too. With the shoulders on a bench or box/stack of plates you will sit in front and place the bar on the hips. This can be uncomfortable so feel free to wrap with a mat or a towel. You can also do this with dumbbells. The heels should be down in front of you.

From that position you will drive through the heels and squeeze the glutes to bring your hips up with your shoulders on the bench. Make sure you bring it ALL of the way up (full squeeze). Then lower back to the ground.

RUN VERSION

Run Version
3 Min Hard
6 Min Comfortable
2 Min Hard
4 Min Comfortable
1 Min Hard
2 Min Comfortable
:30 Sec Hard
1 Min Comfortable
Rest 5 Min

Repeat

For this workout the HARD should be a pretty uncomfortable and not really sustainable after that time pace. For example, you couldn't hold the 3 Min HARD pace for 5 min if you wanted to.

The comfortable pace is different than EASY we do in these workouts sometimes. Comfortable means sustainable. A pace you could hold to 20 min maybe, but not EASY.

Absolutely no rest between. The minutes just need to run into one another.

This workout teaches us to surge and recover from a surge while still moving. Like practicing passing someone.

ROW VERSION

Row Version
3 Min Hard
6 Min Comfortable
2 Min Hard
4 Min Comfortable
1 Min Hard
2 Min Comfortable
:30 Sec Hard
1 Min Comfortable
Rest 5 Min

Repeat

For this workout the HARD should be a pretty uncomfortable and not really sustainable after that time pace. For example you couldn't hold the 3 Min HARD pace for 5 min if you wanted to.

The comfortable pace is different than EASY we do in these workouts sometimes. Comfortable means sustainable. A pace you could hold to 20 min maybe, but not EASY.

Absolutely no rest between. The minutes just need to run into one another.

This workout teaches us to surge and recover from a surge while still moving. Like practicing passing someone.

BIKE VERSION

Bike Version
3 Min Hard
6 Min Comfortable
2 Min Hard
4 Min Comfortable
1 Min Hard
2 Min Comfortable
:30 Sec Hard
1 Min Comfortable
Rest 5 Min

Repeat

For this workout the HARD should be a pretty uncomfortable and not really sustainable after that time pace. For example you couldn't hold the 3 Min HARD pace for 5 min if you wanted to.

The comfortable pace is different than EASY we do in these workouts sometimes. Comfortable means sustainable. A pace you could hold to 20 min maybe, but not EASY.

Absolutely no rest between. The minutes just need to run into one another.

This workout teaches us to surge and recover from a surge while still moving.  Like practicing passing someone.

Butts:
8 Rounds (Not For Time)
8 Reverse Lunge Right
8 Single Leg Deadlift Right
8 Reverse Lunge Left
8 Single Leg Deadlift Left

Ideal weight for Men: 55#
Ideal weight for Women: 35#

For this booty blaster portion you will hold the dumbbell or KB at the shoulder with the opposite hand from the working leg. Step the foot back with a long step so that the front heel stays on the ground when the back knee kisses. Drive out of the heel to stand.

After 8 reps of the reverse lunge on one side. Keep the working leg the same as you switch to the single leg deadlift. Again, you will hold the weight in the opposite side hand. Keep the working heel down as you hinge at the hip, keep the chest up and only allow a slight bend in the knee. Tap the weight on the ground. Squeeze the butt to come up.

This is not for time, but try not to rest much. Definitely the goal is to not rest in between exercises for the same working leg.

Guts:
5 Rounds (For Time)
30 Russian Twists
3 Plank Ups

This one is for time.

Men use 25# ish
Women use 10-15#

You will complete 30 Russian Twists by sitting on the ground and leaning back a bit, bending the knees. You will hold a DB or a plate at your waist and rotate side to side tapping the weight to the floor. Each time you tap you count that as 1 rep.

Once you have completed 30 reps you will put the feet on a box or bench and be in the push up position. Walk your hands back toward your feet as you pike your hips up. Then walk your hands back out to the plank. That is 1 rep. No sloppiness or sagging!

MAMA MODIFICATIONS

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

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 use less weight or a wall for a little assistance. You can also sub Sumo Deadlifts, Split Stance RDL, Glute Bridges, or Hip Thrusts.

RUSSIAN TWISTS - Pregnant Mamas and Mamas currently rehabbing their core please consider subbing: Bear Pose DB Drag, Pallof Press, Functional Progression 2, Dumbbell Windmill, Banded Woodchop (see Visit Mama Modifications Movement Library on the Members Only Website for demos)

PLANK UPS - If you notice coning or doming in the plank position consider subbing Elevated Plank Ups, Bear Pose Shoulder Taps, Bear Crawl, or Seated Strict Presses.

For Time
75 Push Up Drag
75 Sandbag Burpees

Every Minute on the Minute
(including the first minute!)
10 Sandbag Hop Overs

NO RX or RX+ weight - use the bag you've got.

Suggested weight range:
Men: 50-65#
Women: 25-45#

Score: Total Time
Goal: 25 Min or Less

START WITH HOP OVERS IN THE FIRST MINUTE!

This will be a long one and it's just good old-fashioned WORK. Set a manageable target of push up-drags and sandbag burpees that you can get in each minute and commit to it!

For the hop overs you will stand next to your bag 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 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 your 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

For the sandbag burpees the bag will start right in front of your feet. Plant your hands on the bag a bit wider than shoulder width apart. Step or jump your feet back to a plank position and lower your chest to the bag, knees/thighs to the floor. Press back up to straight arms and step or jump your feet back in. Grab hold of the overhand 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 ears!

WARM UP
Squat Warm Up

WORKOUT

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

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

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

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

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

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

**You can put your score here and we are also putting the back squat score underneath this for those who like to track specific lifts on Wodify.

Take a good 15 minutes to warm up your squats for this one. AND your shoulders/pecs. This may not seem like a lot of reps but it is a potent stimulus so you must get your body prepared.

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

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

Back Squat (4th set from this workout only)
***This is not an extra component in today's workout - just a place for you to log your heaviest set today to help you track that specific lift.

WARM UP
Full Body Simple Warm Up

WORKOUT

7 Min Handstand Practice
This can be done against the wall, freestanding, or even just practice kicking up into a handstand to a level that you are comfortable.

Remember to spread the fingers. Hands should be placed shoulder width apart. Engage and use ACTIVE shoulders - pressing the ground away. Tuck the chin and either look at the heel of the hand or even less out in front.

Keep the belly tight. Squeeze the cheeks. Work to keep the feet together.

For an added challenge for those of you that are good at free standing - draw a 3' x 3' box and stay in there! Or work on not moving around at all!!!


4 Rounds (Not for Time)
15 Handstand Push Ups
30 Alternating Pistols (One Legged Squats)
50 Double Unders

This should be PRACTICE for all 3 movements. You will list your time just to have a score but focus is QUALITY!!

For the handstand push ups, hands should be slightly wider than shoulder width and about 8-12 inches from the wall. When you lower to the floor, your head should be closer to the wall than your hands. Keep your belly tight to avoid over extension of your spine. You may perform them strict or kipping. Control your descent down and lock out your arms at the top!

If you are working on these, you can modify to a pike up with feet on a box or bench. You can also practice kicking up to a handstand on the wall, then lowering down into a tripod position.

For the pistols, it is basically a one-legged squat with the other leg extended out in front of you. Alternate legs so you end up doing 15 per side.

Modify these by lowering to a target like a bench or wall ball. You can also do them standing on the box so the floating leg is off the side.

Finally, you can do them using the roll up technique. For this you basically roll on your back and come up from the bottom of a pistol using momentum.

For the double unders, your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!

If you struggle with these, simply practice them for 2 minutes each round. Don't forget to check out the double under progression on Members-Only under Extra Programs!


3 x Max Effort L-Sit
Rest 2 Min between efforts.

Score is total  time from all 3 attempts combined!

For the L-Sit, place your hands on two objects equal in height so your body is in between them. Press into the objects (box + bench, plate stacks, parallettes etc), squeeze your legs together and extend them out in front of you.

You can modify by tucking in one or both knees. If you don't have two objects that will work, try an L-Hang!

Part 1:
4 Supersets
10-15 Reps Dumbbell Bench
10-15 Reps Dumbbell Pull Over
No Rest between movements.
Rest 2 Min between supersets.

Choose a weight that you know you can get 10, but 15 will start to get tough.

Score is weight for dumbbell bench.

Bring dumbbells down to the chest for each rep of the dumbbell bench. Make sure to bring dumbbells in and completely lock the elbows at the top!

For the dumbbell pull over you will use one dumbbell and grab it by the head. Stretch the dumbbell back over your head (while laying on a bench) and use the lats to pull the dumbbell back over the chest. Work to keep your belly tight throughout so you don't arch too much.

Part 2:
4 Rounds
10-12 Reps Dumbbell Pec Flys
10-12 Reps 1 Arm Dumbbell Row Right
10-12 Reps 1 Arm Dumbbell Row Left

Score is weight used for the 1 Arm Rows.

For the Pec Flys you will lay flat on the bench. Keep a slight bend in your elbow as you bring the arms out to the side (like a T-shape with your body). Allow them to come in line with your body or a little deeper if your flexibility allows, then bring them back to over your chest.

For the row you will lean on the bench or something for support. Row one dumbbell from that bent over position. Start with a straight arm and pull the dumbbell to the chest by having the elbow go BACK and keeping the arm and elbow close to the body. Return all the way down each time.

WARM UP
Snatch Warm Up

WORKOUT

Power Snatch (1 Rep Every 90 Seconds for 12 Min (8 total reps))
For these you may choose to keep the same weight for each or build as you go. If you know your snatching abilities well - choose a weight that will be challenging but will allow you to move properly. If snatching is still new for you - start with something manageable and add weight as you are successful and still moving well.

You will do 1 power snatch every 90 seconds for 12 min or a total of 8 power snatches.

Warm up before using the snatch warm up in Members Only and do not count any of your warm up sets as part of this. When you start the clock you should be at a weight that is a "working weight" for you.

For the power snatch your feet are under your hips with the heels down. Hands are wide (overhead squat grip). Hinge at the hip and bend the knees but keep the chest UP! Start to lift the bar by digging the heels into the ground and lifting the chest. Pull the bar into the body to keep it close! Once past the knees scoop your hips under your shoulders so when you finish the up and JUMP you will jump straight up and not swing the bar out forward. Finish UP with the legs and hips (arms still straight). Shrug hard. The bar will start to travel UP the body - elbows go high and outside to keep bar close. Pull up on the bar and pull YOURSELF down under it slightly. You will land in a partial overhead squat with the bar locked out over the body.

Heels down, knees out, belly tight, chest lifted, bar over head, elbows locked, pressing into the bar! Stand to finish!


Snatch Balance (5 x 3)
The snatch balance is how we practice pushing ourselves DOWN in the snatch and landing in a SOLID overhead squat quickly! It is tough so start and even STAY light for this if necessary. This is about moving well and FAST over going heavy.

The bar will start on the back with the hands wide (overhead squat grip). Heels are under the hips. Dip slightly keeping the heels down and chest up. Stand up hard and fast popping the bar off the shoulders in the back (make sure the head is out of the way). Don't think of pressing the bar UP - push YOURSELF DOWN under it. Move your feet out to your squat stance (shoulder width) as you go down. Land in the bottom of the squat with the butt lower than the knees, heels down, knees out, belly tight, chest up, bar over the middle of the body (slightly behind your head), pressing into the bar, elbows locked.

Something else to work on is trying to rotate your armpits forward instead of allowing them to point down. Think of pulling your shoulder blades IN and pressing your pinky into the bar. Stand up with the bar still over your head.

If you can't get the bar in the proper position at the bottom (keeps coming forward) - you may try taking your hands a bit wider.

RUN VERSION

Run Version
10 Rounds
60 Seconds "Easy"
60 Seconds "ON"
30 Seconds REST

Score: Total distance from ON portion only. Do not count any distance done during the easy portion!

If that is too hard to calculate - don't even worry. Just put total distance and note you didn't separate it in the comments.

If you don't have a way to measure total distance - don't even worry about it! Just get after it!

The EASY pace should be something you could sustain for a long time, but not TOO easy. Definitely not a walk and more than a jog.

The ON pace should be pretty all out. The 30 seconds may not recover you completely, but that combined with the 60 seconds easy should get you ready to go again!

ROW VERSION

Row Version
10 Rounds
60 Seconds "Easy"
60 Seconds "ON"
30 Seconds REST

Score: Total distance from ON portion only. Do not count any distance done during the easy portion!

The EASY pace should be something you could sustain for a long time, but not TOO easy.

The ON pace should be pretty all out. The 30 seconds may not recover you completely, but that combined with the 60 seconds easy should get you ready to go again!

BIKE VERSION

Bike Version
10 Rounds
60 Seconds "Easy"
60 Seconds "ON"
30 Seconds REST

Score: Total Calories from ON portion only. Do not count any calories done during the easy portion!

The EASY pace should be something you could sustain for a long time, but not TOO easy.

The ON pace should be pretty all out. The 30 seconds may not recover you completely, but that combined with the 60 seconds easy should get you ready to go again!

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 and put weight used for split squats in comments!

Rest as little as possible between exercises. Rest 1 full minute between rounds.

For the good mornings, the bar will be on your back. 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 or modify to a squat, hip thrust, glute bridge. If you can perform the movement pain free but 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.

PLANK HOLD - Pay attention to any coning or doming in your belly. You can always modify with an Elevated Plank Hold, Bear Hold, or Overhead Plate Hold. You could also do a timed set or certain number of reps/distance of Waiter Walks, Farmer Carry/March, or Bear Crawl. See the Mama Modifications Movement Library for demos.

WARM UP
Running Warm Up
Squat Warm Up

WORKOUT

20 Min AMRAP
(As Many Rounds and Reps as Possible in 20 Min)
400 Meter Run
30 Air Squats
15 Sandbag over Shoulder

Rx Men: 50-65#
Rx Women: 25-40#

Score: Total Number of Completed Rounds + Any Additional Reps
Goal Time: 4 Rounds +

To complete at least 4 rounds in 20 minutes you'll need to shoot for sub-5 minute rounds. Definitely keep your runs under 3 minutes and breathe! Work on efficiency and rhythm with the Sandbag Over Shoulders so you aren't chasing your bag all over the place!

For the 400m run, you're working with 2-3 minutes. If unable to run due to space or weather purposes - 2 min doubles/singles/low step ups/Mtn Climbers/taps to a low target.

For the air squats - you will have the feet shoulder width apart. Reach the butt back and down, keep the heels down, drive the knees out and keep the chest up. Get the butt below the knees at the bottom and stand all of the way up at the top of each rep.

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!!!

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

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

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

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

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

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

Shoulder Press (8-7-6-5-4-3-2-1)
Rest 60 Seconds between sets. Use the same load for all.

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

Front Rack Hold (3 x 40 Seconds)
The front rack hold are just standing upright holding the bar in your front rack position. Ideally this is much heavier than your 1 rep max front squat. If your elbows drop or your abs disengage during the hold, re-rack the bar even if it's been less than 40 seconds.

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

3 Rounds
10 Inchworms
10 Scap Pull Ups
10 Band or Broomstick Passthroughs
10 Kip Swings
10 Hollow Rocks


5 Rounds
30 Second Handstand Hold (on the wall)
15 Pull Ups

Strict Pull Up Option: 7-10 Strict

RX+ Option: 1 Min Handstand Hold

The idea for the hold is to get the full time each round without breaking it up. So time the WHOLE workout but know there will be a lot of rest between movements and rounds! Shoot for unbroken pull ups too or stick to specific sets that will challenge you!

Score: Total Time

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. You can also do a pike hold with your feet elevated on a box.

For the pull ups you may do strict, banded, kipping/butterfly or a supine bar row at a very challenging angle.

Choose a version you can do unbroken or close to it!

Whatever you choose make sure that you start all the way at the bottom and either get the chin over or pull the chest all the way up at the top!

To Finish:
Tabata Hollow Rock

20 Seconds Hollow Rock + 10 Seconds Rest for 8 Total Rounds or 4 Minutes

RX+ Option: Hold the hollow position during the "rest"

For the hollow rocks, begin laying on your back with your legs extended forward, and arms extended overhead by your ears. Your arms need to stay shoulder width apart for the entire set.

Brace your core by sucking your belly button into your spine, pushing the lower back into the floor. Your lower back needs to remain flat, so it makes contact with the floor during every rep.

To initiate the rock, lift your toes up in the air while you press your shoulder blades into the ground. While maintaining the hollowed position, allow the momentum to rock you forward as the toes come towards the ground, and shoulders lift off the ground.

This may become super challenging so bend one or both knees if you need to.

Part 1:
3 Sets
8-12 Strict Pull Ups or Sub
10-15 Shoulder Press
This workout has 3 parts.

Rest one minute after each section. Modify as needed to keep all movements strict.

Ideally the Pull Ups are performed strict. Choose a band or ring row to allow you to get at least 8 strict reps.

Other options are banded strict, jump with slow lower, slow and controlled ring or supine row.

For the Shoulder Presses, use the same load for all 3 sets. Use dumbbells or a barbell. Make sure you keep your belly tight and don't over-arch your back!

Part 2:
3 Sets
15-20 Bent Over Rows
15-20 Push Ups

Move slow on the bent over rows to keep from using your hips. 
Instead, focus on squeezing your lats to pull the bar (or dumbbells) to your chest.

Focus on a rigid body position in the push ups and a full range of motion aka chest/thigh contact in the bottom. Feel free to elevate your hands or go from the knees to get at least 15 unbroken reps.

Part 3:
3 Sets
10-15 Upright Rows
10-15 Dips

The upright rows are performed standing up straight holding dumbbells or a barbell with a close grip (less than shoulder width) at your waist. Pull the load in a straight vertical line to just below your collarbone. Elbows should stay above the load and go wide as you lift.

For the dips, you can do rings, parallel bars, parallettes, banded, toe assisted, or between two boxes. Break 90 degrees at the elbow and lock those arms out at the top!