4 Rounds (Not for Time)
15 Good Mornings
15 Roll Up with Slow Lower
15 Single Leg Deadlift Right
15 Single Leg Deadlift Left
1 Min  Plank Dumbbell Pass Reps

Score is  Good Morning Weight -

You may use a band or you may start with 95# for Men, 65# for Women and go up from there as comfort allows.

For the good mornings, the bar will be on the back in a similar position to the back squat. From here you will reach the butt back and lower the chest - maintaining the arch of the back. Knees will soften and bend, but only slightly. If you can maintain positions, you will want to go to 90 degrees. If back starts to round - do not go that far!

Squeeze the butt to stand up.

For the roll ups - You can do this on a bench or on the ground - you just need something behind your head to hold on to.

Keeping your legs straight and laying on your back - raise the legs, then the hips, press the low back into the ground/bench as you roll up - one piece at a time until all but your head and shoulders are up. SLOWLY roll yourself all the way back down.

For the single leg deadlifts - you will hold the weight in the opposite hand of the working leg. You will fight to keep the chest up and heel down. Allow a slight bend in the knee. Stand up completely at the top.

For the plank dumbbell pass reps you will be in the push up position. You will grab a dumbbell with the right hand and pass it to the left hip. Then you will grab another dumbbell with the left hand and pass it to the right hip. Then by again reaching across you will bring the dumbbells back up.

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.

ROLL UP WITH SLOW LOWER - This movement can put a lot of pressure on the core and pelvic floor. If you're healing diastasis or need to modify try using the Functional Progression Warm Up video for options on rehabilitiative movements and move slowly and with intention. You could also sub Dumbbell Windmill, Banded Woodchop, Overhead Plate Hold, Waiter Walks (See Mama Modifications Movement Library for demos)

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 in center or gravity, feel free to sub Sumo Deadlifts or Split Stance Deadlifts.

PLANK DUMBBELL PASS - If you notice coning in the plank position try using the Functional Progression Warm Up video for options on rehabilitative movements and move slowly and with intention. You could also sub Bear Pose DB Drag, Lateral Bear Crawls, Dumbbell Windmill, Banded Woodchop, Overhead Plate Hold, Waiter Walks, or Farmer Carry/March (See Mama Modifications Movement Library for demos)

3  Rounds
Each round is a 5 Min AMRAP
(As Many Rounds and Reps as Possible 5 Min)
20 Sandbag Power Cleans
15 Front squats
10 Bent over Slams

Rest 1 Min between rounds

Idea Weight for Sandbags:
Men: 50-70#
Women: 25-45#

Score: Total Number of Completed Rounds from all AMRAPs combined + add up all additional reps.
Goal: 6 Rounds +

Start over at the beginning for each AMRAP. One minute will go by fast in that minute break, focus on long exhales to help you recover. Move well, and take the time to find good set up positions!

For this movement, 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. Stand fully to complete the movement.

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

Front Squat (5 x 3 (One Set Every 3 Min for 15 Min))
Take at least 3 warm up sets to build up to your working weight on the front squats.

These should be heavy but not so heavy that your core collapses, elbows drop or back rounds. Make sure you maintain correct form on every rep!!

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.


Part 2
Complete 60 Strict Pull Ups in as few sets as possible.
Modify appropriately and rest enough between sets so that you can perform sets of at least 5 reps the whole way. Shouldn't take more than 15 minutes.

So we want to keep these pull ups strict. If you are unable to perform 12 sets of 5 pull ups, no problem! Just use a band, put the bar in a rack and do supine rows, do trx/ring rows, or even bent over rows.

If you choose bent rows, they should be heavy but not necessitate any action or momentum from the hips. If you are feeling too much stress in the lower back, try single arm bent rows with the other hand and knee planted on a bench or box.

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

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

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

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

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

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


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

So one time through that is 1 rep. Repeat for 3-6 reps each minute. You will hang from the bar and lift the legs into an L position. Hold for 2 seconds.

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

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

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

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

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

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


Accumulate 3 Min in a Pike Plank Hold
Start the clock. Hold for as long as possible. Make a note of how long. Rest as needed. Go up again and hold...

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

Your score though is your TOTAL time.

RX + - Put your feet in or on something unstable like in your rings or TRX bands or on a stability ball.

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

12 Sets Total
3 sets of 8-10 Z Press
then
3 sets of 12-15 Standing Upright Rows
then
3 sets of 10 Left/10 Right Lying one-arm Lat Raise
then
3 sets of 8-12 Front Raises

Rest as needed between sets and movements.

Score: Weight used for Z Press

Do all 3 rounds of each movement before moving on to the next one. Go LIGHT on the lying lat raises and front raises. Each movement should be slow and controlled with a 1 second pause at the top.

For the Z press you will sit on the floor with legs extended in front of you. Sit up very tall with the DBs on the shoulders with elbows high. Keep the rib cage down and belly tight. Press straight up until your elbows are locked out with biceps by the ears. Bring the dumbbells all the way down to the shoulders each time.

For the upright row, stand up tall with a dumbbell in each hand. Keep your chest up and belly tight as you pull the dumbbells up to your chest. They should stay close to your body. Elbows shouldn't really go higher than your shoulders. Lower back to your waist with control.

For the lying lat raise, lay on your side on a bench or the floor with your head supported by your bottom arm. Holding a dumbbell out in front of in your top hand, raise your arm until it is perpendicular to the floor. Keep a slight bend in your elbow the whole time and try to keep your hips from shifting during the lift.

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

WARM UP
Overhead Warm Up

Tall Jerk (3 x 7)
Starting with the bar just above the head - push under to lockout - stand. This will need to be done extremely light. After you unrack the bar or clean it to the shoulder - you will press it up so it's JUST above your head. Belly tight and rib cage down. Pause for a moment in that position.

Then as you press the bar UP press yourself down fast! You may move feet out to squat stance as you go down - or to a split stance. Finish in a partial squat or split position with the biceps by the ears, bar over the middle of the body, belly tight.  Stand to complete.

Lower back to the shoulders. Each set is 7 total reps. This is WAY more about technique and speed than going heavy.


Push Jerk (16 Min EMOM - 2 Reps)
You will do 2 reps every minute for 16 Min!

These should not be re-racked but an actual set of 2 each time.

The bar will start up high on the shoulders with the elbows in front. You may clean the bar from the ground or take it from the rack. Your feet are under your hips and your heels are down. Stand tall, belly tight.

Dip keeping the heels down, allowing the knees to come forward and out, and hips staying back. Keep the chest up and do not let the weight pull you forward. From here you will stand up hard and fast. Drive the power from the legs into the bar. Move your face out of the way and think of pressing the bar up as you press YOURSELF DOWN under it. Feet may move slightly wider - but no wider than your squat stance (shoulder width).

You will land with your weight in your heels, knees bent and out, butt back, and bar locked out over the middle of your body. Press into the bar and keep the belly tight. Stand completely.

When lowering the bar back to the shoulders absorb with the knees and either go into the next rep or re-set for the next rep.


Push Jerk (3 sets Max Reps - 70% of last lifts from EMOM)
Whatever was the heaviest set of 2 you were able to do in the EMOM - you will use 70% of that weight and do 3 sets of max reps with that weight.

Rest 2 Min between sets.

WARM UP
Running Warm Up

WORKOUT

STREET PARKING 5K PROGRAM WEEK 1: RUN 1 (Time)
RUN 800 M - MODERATE
REST 45 SECONDS
RUN 200 M - FAST
REST 2 MIN
RUN 600 M - MODERATE
REST 45 SECONDS
RUN 200 - FAST
REST 2 MIN
RUN 400 - MODERATE
REST 45 SECONDS
RUN 200 - FAST

Total: 2400m

MODERATE: 75-80% - SUSTAINABLE / SLIGHTLY UNCOMFORTABLE
FAST: 85-90% - UNCOMFORTABLE  BUT SUSTAINABLE

SCORE = TOTAL TIME
GOAL = Don't worry as much about total time. Try to match all 200 meter FAST times. Do not mess up paces to improve score.

RUN VERSION

Run Version
Run 4 Min Moderate
Rest 45 Seconds
Run 1 Min Fast
Rest 2 Min
Run 3 Min Moderate
Rest 45 Seconds
Run 1 Min Fast
Rest 2 Min
Run 2 Min Moderate
Rest 45 Seconds
Run 1 Min - Fast

Score = Total Distance if you are able to measure.
Goal = Go HARD on those 1 min intervals!

ROW VERSION

Row Version
Row 1000 M - Moderate
Rest 45 Seconds
Row 250 - Fast
Rest 2 Min
Row 750 M - Moderate
Rest 45 Seconds
Row 250 - Fast
Rest 2 Min
Row 500 M - Moderate
Rest 45 Seconds
Row 250 M - Fast

Score = Total Time
Goal = Don't worry so much about time that you mess up the paces!

BIKE VERSION

Bike Version
Bike 60 Cal Men / 44 Cal Women - Moderate
Rest 45 Seconds
Bike 15 Cal Men / 11 Women - Fast
Rest 2 Min
Bike 45 Cal Men / 33 Cal Women - Moderate
Rest 45 Seconds
Bike 15 Cal Men / 11 Cal Women - Fast
Rest 2 Min
Bike 30 Cal Men / 22 Cal Women - Moderate
Rest 45 Seconds
Bike 15 Cal Men / 11 Cal Women - Fast

Score = Total Time
Goal = Don't worry so much about time that you mess up the paces!

Part 1:
5 Rounds (Not for Time)
12 Dumbbell Frog Squats
12 Weighted rotating side planks
(12 each side)

For Frog Squats:
Men: 40-50# DBs
Women: 25-35# DBs

For Weighted Rotating Side Planks:
Anywhere from 0lbs to 5/7 lbs - so super light + slow + controlled.

Put your SCORE in as the weight you used for the Frog Squats.

For the Frog Squats you will start in the top of a push up with the hands on the dumbbells. You will jump your feet to your hands in your squat position - butt below knees, chest up, knees out, heels down. From here you will basically stand up out of the squat - squat not deadlift - with the dumbbells in the hands. Squat back down to place them back down and then jump back.

For the side plank rotations - this is challenging even without weight, so if you need to - start there. You may do this with a small plate or a dumbbell. Keep the hips lifted! Feet may be stacked or one in front of the other on the ground. This may be done from the elbow or the hand.

If you are unable to rotate you may simply hold a 30 second side plank on each side per round.


20 Min EMOM
(Every Min on the Min for 20 Minutes)
Minute 1 - Max Side to Side Lunge Hops Left
Minute 2 - Max Side to Side Lunge Hops Right
Minute 3 - Max Hollow Rocks
Minute 4 - Rest

This circuit is a booty and ab blaster!

Put the ability to enter score in there if you want - but main point is to keep moving through the whole minute each time!

For the side to side lunge hops - you will basically be JUST above the bottom of a lunge and will hop side to side holding that position. Goal is to not stand all the way up throughout the whole minute but keep moving from that lunge position.

You can draw a chalk mark or find a crack in the ground and hop back and forth over it.

For extra fun jump up onto something low like a 25 or 45# plate. Only if you are comfortable doing it!

For the hollow rocks - either keep rocking the whole minute - or scale to just a hollow hold or bringing the knees in and rocking. But hold position!

Pull the lower back into the ground and lift the tailbone and shoulders off of the floor in order to find the correct position. Think about drawing the belly and abs in - not pressing them out!

MAMA MODIFICATIONS

DUMBBELL FROG SQUATS - If you feel a lot of pressure in your belly or pelvic floor in the plank position or hopping forward/back, you can step back/forward to a table top or low bear pose or skip the plank and modify to RDL + Front Squat. You can also use less or no weight.

WEIGHTED ROTATING SIDE PLANKS - You can use less weight or no weight, go to an elevated side plank or practice holding a side plank without the rotation. If you’re working on healing diastasis, Functional Progression 2 or the rolling transition from FP 1 to 2 would be an excellent option here!

18 Min AMRAP
(As Many Rounds and Reps as Possible in 18 Min)
1 Sandbag Sumo High Pull
1 Sandbag Sit Up
1 Sandbag Seated Press
2 Sandbag Sumo High Pull
2 Sandbag Sit Up
2 Sandbag Seated Press
3 Sandbag Sumo High Pull
3 Sandbag Sit up
3 Sandbag Seated Press...

Keep adding 1 rep per movement and see how far you can get in 18 min!

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

Score: Total Reps (This will require math at the end....challenge accepted!)
Goal: 165 Reps + (This is through the round of 10-10-10)

The first few rounds might feel easy. But don't be fooled, it gets juicy quick! Try to figure out the pace you would like to have around the 7th and 8th rounds, start with that pace, and do everything you can to maintain.

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

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

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

You can do anything you want with your feet in the sit ups, just keep them in contact with the ground. Hold the sandbag between your forearms and chest so that when you sit up it is resting on your biceps. Of course - if you have a really heavy sandbag you may need to switch to a lighter dumbbell or plate.

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

For the seated press, sit up tall with a neutral spine. Chest up, ribcage down. Start with the bag on your shoulders/biceps, elbows high. Keep your belly tight as you press the bag straight up overhead. Lock out your arms at the top with biceps by the ears.

Deadlift (5 x 7 (Every Other Min on the Min for 10 Min))
Use the same load for all five sets, spend at least 10 minutes building up to your working weight which should be heavy but not so heavy that form deteriorates in the final sets. Think roughly 80% of 1RM Deadlift and 70% of your 1RM Bench if you have that info.

Rest 3 Min Before Part 2!

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

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


Bench Press (4 x 8 (Every Other Min on the Min for 8 Min))
Think roughly 70% of your 1RM Bench if you have that info.

Lying face up on the bench, pull the bar from the rack out over your chest so your arms are vertical. Push your feet down into the floor. Draw your low back, shoulders and the back of your head down into the bench. Lower the bar straight down with control until it touches your chest an inch or two above the sternum. Keep your elbows about 45 degrees from your torso, wrists straight. Press the bar all the way back up until your arms are straight to complete the rep.


AMRAP 6 Min
(As Many Rounds and Reps As Possible in 6 minutes)
6 Russian Kettlebell Swings
6 Deficit Push Ups

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

Score: Total Rounds + Any Additional Reps

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

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

For the push up we are looking for a 3-6" deficit. Keep a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width. Squeeze your butt, your thighs and your belly. No sagging hips or snaking. Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight.

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

WARM UP
Pull Up Warm Up

WORKOUT

EMOM 7 Min
(Every Minute on the Minute for 7 Minutes)
3-5 Pull Ups
1-3 Muscle Ups

**If you are a pull up and muscle up ninja - you may choose to make this into a 7 Min AMRAP:
5 Pull Ups
2 Muscle Ups

Ring/Bar

Scoring: If you do the EMOM Version put how many pull ups you did each min in the "rounds" box and how many muscle ups (or scale) you did in each min in "reps" box.

If you did the AMRAP option - score it as a regular AMRAP and put in comments you did it that way.

Also put in comments how you performed each movement.

SEE OPTIONS...

LOTS of options for this one. I will list most difficult to least difficult. All options can be done on bar or rings.

Pick style and rep numbers that challenge you but you can maintain - or at least you think you can.

• 3-5 Strict Pull Ups into 1-3 Strict Muscle Ups
• 3-5 Strict Pull Ups into 1-3 Kipping Muscle Ups
• 3-5 Kipping Pull Ups into 1-3 Kipping Muscle Ups
• 3-5 Strict Pull Ups into 1-3 Jumping or Banded Muscle Ups
• 3-5 Banded or Jumping Pull Ups into 1-3 Banded or Jumping Muscle Ups
• 3-5 Banded or Jumping Pull Ups with 1-3 Muscle Up Transitions with feet on floor or on box.
• 3-5 Ring Rows with 1-3 Muscle Up Transitions with feet on floor or box.

If you need to come off of the bar and move spots because for one part you are using a band or box and the other you aren't that is fine! Just keep all of the movements within the minute.


Dip Practice
20 Reps for QUALITY (Not for Time)
3 Second Lower
3 Second Hold at Bottom
Jump or Press Out

Focus on keeping elbows back and if using rings keep them close.

Bottom is shoulder lower than the elbow at the bottom.

No Score.

So for each rep you will start at the top of the dip locked out. You will lower by allowing the shoulder to come forward and the elbows to go back (not OUT). Keep the forearm and bicep as tight to the body as possible.

You will take a 3 second count to lower. Once the shoulder is lower than the elbow at the bottom you will hold for 3 seconds.

If you CAN - press out. If not - no worries. Use your legs to help you press out and back to the top.


5 Min AMRAP
(As Many Reps as Possible in 5 Min)
Shoot Throughs

For the shoot throughs the higher your set up is, the less difficult it is.

You can do these on parallettes or between 2 chairs or 2 boxes. We often will even use 2 stacks of plates.

You will start in the top of a push up position with one hand on each box or parallette. Body is straight, arms are straight, belly is tight.

You will pick up the knees high to the chest and swing through the boxes or parallettes on straight arms.

Once through you will rapidly open the hips and kick the legs straight so that in the front your body is in one straight line in front or your arms and hands.

To come back you will tuck the knees again and swing through straight arms to come back to that push up position.

There and back is one rep.

4 Round Superset
(rest 30 seconds to 1 minute between movements)
10-12 Bent Over Barbell Row
10-12 DB Bench Press
10-12 Pull Ups
8-10 Ring Dips/feet elevated parallette dips

Rest 3 minutes

8 Min Alternating Tabata
Push Ups
Ring Rows

Score: Weight used for Barbell Row/Bench Press

Should take less than 40 minutes but less than 30 is probably moving too fast. Superset is 4 rounds of the first 4 movements, THEN 3 minute rest before starting the Tabata.

Movements should be slow and controlled with a 1 second pause on both ends. You can move faster during the push up/ring row finisher!

Fo the bent row, keep the elbows tight 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 dumbbell bench press, choose a weight that you can definitely get 10 reps. You may sub barbell bench if you do not have appropriate dumbbells.

We recommend strict pull ups for this one so use a band if you need to but control the descent and be sure to avoid the bounce out of the bottom.

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

Keep your elbows in tight and shoulders slightly in front of your hands for the dips. Choose a variation that you can get the reps for each set, adjust on the fly if you need to.

Tabata is max effort, whatever you got left in the tank, use it! This will be:
20 seconds max Push Ups / 10 seconds rest
:20 max Ring Rows / :10 rest
:20 max Push Ups / :10 rest
:20 max Ring Rows / :10 rest
...
Keep going for 8 minutes at which point you've done 8 rounds of each movement.

For the push up we want to see a rigid body position. Squeeze your butt, your thighs and your belly. No sagging hips or snaking.

Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Go from the knees or do elevated to avoid going to failure.

Keep your body tight in the ring rows just the same as with your push ups. No sagging or thrusting.

WARM UP
Barbell Clean Warm Up

WORKOUT

Tall Cleans
(3 Sets of 5 (Lightly Building))
From the hang position and no dip/drive. Clean the bar to the shoulder while dropping into a solid front squat position landing.

This movement will REALLY focus on your ability to pull under the bar quickly. Start with the bar at the hang position. With no dip and drive from the hips and knees you will SHRUG and immediately pull under into the front squat. You are going to have to be FAST with the lower body and feet. And FAST with the elbows coming around and through.

Start super light for first set - probably the empty bar and only add as you are able to keep speed and use no assistance from the legs and hips.


Clean Pull + Clean
7 Sets of 2. (2 = 1 Clean Pull + 1 Full Clean)
Must be touch and go. No dropping.

To be performed on a 20 min clock. Warm up reps do not count. All 7 sets should be challenging but not "max" effort. Goal is going heavy while working technique.

For the clean pull you will set up for your clean with the bar on the ground. Heels are down, hands outside of the legs, chest up, bar close, arms straight, knees bent, hips a bit higher than knees, chest higher than hips.

Pull from the ground in CONTROL and once past the knees pick up speed. Keep the heels down as you lift and bring the chest vertical and then explode through the hips and shrug to start to make the bar weightless. Shoulders should be BEHIND the bar before you start to shrug and extend! Focus on pulling the bar into the body throughout.

Lower back to the ground and use the same technique for the first part of your clean. Only difference is that you will pull under into a front squat position after the shrug to finish the full clean.

Make sure you pull under fast and land in a solid front squat position with the heels down, knees out, chest up, butt lower than knees, belly tight, elbows high, bar on the shoulders. Stand by leading with the elbows, driving through the heels, and pushing the knees out to complete.


3 Min AMRAP
(As Many Reps as Possible in 3 Min)
Squat Clean Singles

Score: You will enter weight used. Enter number of reps completed in the comments.
Goal: 20 +

In 3 min you will do as many SINGLES - must be dropped or lowered with a complete re-set for each new rep.

Choose a weight that will allow you to get roughly 7 per minute - or a little bit faster than 1 every 10 seconds. Focus on technique - a good set up - and good catch on each rep.

RUN VERSION

Run Version
3 Rounds
Each Round Is:
3 Min ON
1 Min OFF
3 Min ON
1 Min OFF
3 Min ON
1 Min OFF
1 Min SPRINT

Rest 3 Min after the 1 Min Sprint

"ON" pace needs to always be consistent. Something you can hold for 3 Min and not drop off from round to round.

SPRINT is 90% effort.

Do NOT mess up the paces in order to get a better score.

Distance is how this is scored, but if you can't measure it that's ok!

ROW VERSION

Row Version
3 Rounds
Each Round Is:
3 Min ON
1 Min OFF
3 Min ON
1 Min OFF
3 Min ON
1 Min OFF
1 Min SPRINT

Rest 3 Min after Sprint

"ON" pace needs to always be consistent. Something you can hold for 3 Min and not drop off from round to round.

SPRINT is 90% effort.

Do NOT mess up the paces in order to get a better score.

BIKE VERSION

Bike Version
3 Rounds
Each Round Is:
3 Min ON
1 Min OFF
3 Min ON
1 Min OFF
3 Min ON
1 Min OFF
1 Min SPRINT

Rest 3 Min after the Sprint

"ON" pace needs to always be consistent. Something you can hold for 3 Min and not drop off from round to round.

SPRINT is 90% effort.

Do NOT mess up the paces in order to get a better score.

4 Rounds (Not for Time)
20 Hollow Rocks
20 Reverse Lunge/Rev Lunge + Swing
10 Half Get Up Right
10 Half Get Up Left
1 Min Plank

No RX Weight

Men Try 40+ Dumbbell/KB
Women Try 25+ Dumbbell/KB

Score: Enter weight you used for lunge + lunge + swing and 1/2 get ups (use same for both)

For the hollow rocks you will focus on drawing core in as you lift your heels, legs, arms and shoulders, head and neck off of the floor. Use the muscles in your midsection to rock your body top to bottom - focusing on keeping your low back pressed into the ground.

Bend the knees slightly if needed. Bring the arms down to the sides if needed.

The Lunge, Lunge, Swing goes reverse lunge right, reverse lunge left, then a swing like a devil press/kb swing from between the legs. All 3 of those is one rep.

Make sure on the lunges that you touch the back knee and drive off of the front heel for each rep.

On the swing - focus on squeezing the cheeks hard!

For the half get up - it's exactly that. It's PART of a Turkish get up.

You will bend the knee that is on the same side that the weight is being held. Dumbbell or KB should be held with a locked elbow while laying down on the ground to start. You will roll to the opposite elbow - then hand - then control back down. Do NOT just plop back down.

Keeping your eyes on the weight throughout will aide in the balance and stability part of this movement.

At the end of each round - hold a plank for 1 min. If you are unable to hold 1 min straight - you may break it up as needed. Accumulate 1 full min before starting hollow rocks on next round.

MAMA MODIFICATIONS

HOLLOW ROCKS - If you notice coning or doming in the Hollow Body position you can try elevating the legs or bending the knees to manage the pressure in the belly. If this still doesn't help you can sub Functional Progression 1 or Dead Bugs, Functional Progression 2 or Side Plank options, Functional Progression 3 or Bird Dogs, Overhead plate hold, 90 degree plate hold, Farmer Carry, Waiter Walks, or Windmills (See Mama Modifications Movement Library for Demos)

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.

HALF GET UPS - If you are not comfortable getting up and down from the floor or if you notice any coning or doming of your belly, try subbing a 1/4 Get Up and focus on rolling to the side first before pressing up to seated. You could also try less weight or unweighted. You can sub the Functional Progression 2 or Side Plank Options, Shin Box Flow, Waiter Walks, or Bear Pose DB Drag, or DB Windmills

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.

WARM UP
Running Warm Up
Full Body Simple Warm Up

WORKOUT

For Time
160 Sandbag Lunges

Every 2 Min:
200 M Burden Run
then
Rest 2 min
then
60 Push Up Drag

Every 2 Min
200 M Run (NOT a Burden Run)

Idea Sandbag Weights:
Men: 50-70#
Women: 30-45#

Score: Total Time
Goal Time: 25 min

Workout Flow:
Run 200 Meters (Carry Sandbag if you can keep good pace - that is burden run)

For the rest of the time you have up to 2 min - do as many lunges as you can. When the clock hits 2 min - another run/burden run. Come back in - lunges until 4:00.

Keep repeating until you complete 160 lunges.

Rest 2 Min

Repeat the same idea with the sand bag push up + drag. (60 Reps total)

Don't fall into the vortex! Try to give yourself a least a minute to work between runs!!

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

You may choose from forward stepping, reverse, or even walking lunges. You will alternate legs so for the set of 60 - it's 30 per. 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. 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.

For the burden run, this should take at the most 1:20 seconds. Any longer than that and just do an unweighted run or shorten the distance.

You should have the bag in the correct position on your shoulders, it is the same as for your lunges.

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

For the push up and lateral drag, start in a plank position with your bag just to the outside your right hand. First 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.

For the 200m run, you're working with less than a minute. Shorten the distance if needed. If unable to run due to space or weather purposes -  45 seconds of doubles/singles/low step ups/Mtn Climbers/taps to a low target.

WARM UP
Squat Warm Up
Overhead Warm Up

WORKOUT

Back Squat (7-5-3-3-3)
This will be on a running clock. Warm up to your first working set to begin and start your set of 7 reps at 0:00.

At 2:00 do your set of 5.

4:00 - set of 3
6:00 - set of 3
8:00 - set of 3

Add weight with each set and post the weight used in final set as your score.

After completion the clock will continue to run and you will start on Part 2 (Shoulder Press). First set at 12:00.

These squats start with the bar on the back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Drive through the heels, lead with the chest, keep the belly tight, and push the knees out as you come up! Stand all of the way up at the top.


Shoulder Press (10-7-5-5-5)
This will work on the same running clock as the back squats and will start at the 12:00 mark.

At 12:00 you will do your set of 10.

14:00 - set of 7
16:00 - set of 5
18:00- set of 5
20:00 - set of 5

Your score is load used in your final set of 5.

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.

WARM UP

3 Rounds
5  Inchworms
30 Second Down Dog Hold
30 Second Samson Lunge R
30 Second Samson Lunge L
10 Bootstrap Squats
10 Band Pull Aparts

WORKOUT

7 Min EMOM
(Every Min on the Min for 7 Min)
3-5 Handstand Push Ups

Find a method that is difficult for you. Put your total reps as your score and how you did them in the comments.

Options:
- Pike on Box
- Kick Up - Slow Lower - Kick Down (Only do this if you can REALLY control the lower)
- Kipping
- Strict
- Deficit Kipping
- Deficit Strict

If you have never been inverted before - start with the pike on the box. These are NOT easy!!

No matter which version you choose - remember the goal is to make a tripod with your 2 hands and head. Your hands should be about 6" or so away from the wall when you kick up. When you come down your head should be closer to the wall than your hands - NOT right in between them. Think of where your hands would be if you were doing either dumbbell or barbell push press and try to mimic that.

If you are kipping bring your knees all of the way to your elbows at the bottom. Kick out and around. Finish the kick before you press.

Drive your head through your arms at the top. Keep the belly tight.

DO NOT under any circumstances come down FAST. Show control on the descent.


For Time
100 Foot Handstand Walk
20 Alternating Pistol Squats (Single Leg Squats)
75 Push ups
20 Pistol Squats
50 Dips (Ring or Stationary)
20 Alternating Pistol Squats

See write up for sub options!

Score: Total Time
Goal: Quality Movement Over Speed

Sub Options:
Handstand Walk:
- Shorten the distance and/or cap it at 3 minutes.
- Shoulder taps from the handstand position against the wall.
- Pike shoulder taps with feet up on a box and torso as vertical as possible.

Pistol Squats:
- Go to a target or hold on to something.
- Standing on a box, so your floating leg is off to the side and can drop lower without hitting the floor.

Also, see the demo video for the roll up technique

Push Ups:
- Go from the knees or elevate your hands. 75 is a lot so choose a variation that you could do at least 20 unbroken when fresh, but consider breaking it up into sets of 5 with short breaks between.

Dips:
- You can do the dips on the rings, between two boxes or using a dip station. Use a band for assistance but avoid the bounce out of the bottom.
- You could also do the slow lower to the bottom, then jump back up to the support position at the top.
- Another great option is the toe assist, where the toes on one or both feet stay in contact with the floor to provide just a little bit of assistance pressing up out of the bottom.

24 minute Clock
Every 2 min for 6 minutes
10-12 DB Curls (not alternating)
10-12 DB Skull Crushers

Every 2 min for 6 minutes
10-12 Alternating Hammer Curls
10-12 Standing DB Tricep Extensions

Every 2 min for 6 minutes
10-12 Concentration Curls
10-12 Bent Over Tricep Extensions
(one arm at a time)

Rest 2 minutes

4 min AMRAP
Max Chin-Ups
Max Diamond Push Ups
Switch movements each time you break

Score: Weight Used for Part 1-3
Goal: Make it all of the way through with at least 9-10 reps but not more than 12 of each movement.

The pump is real on this one. Definitely feel free to adjust the weight for the different curl and tricep variations.

Make sure all the movements are slow and controlled. Pause for 1 second on both ends of each rep. You can move faster during the 4 minute AMRAP but keep the movements strict.

Dumbbell curls will be performed together with palms facing up. Keep the DBs from swinging back behind you on the way down.

On the skull crushers elbow and shoulder stay in a line and the only movement comes from the elbow joint.

Hammer curls will be performed with palms facing each other. Touch one head of the dumbbell to your shoulder and keep your elbows tight to the body the whole time.

For standing tricep extensions, with a dumbbell in each hand, start with biceps by the ears, elbows bent to allow rear head of DB to touch the shoulder. Keep the biceps by the ears and straighten your arms overhead. As with all overhead movements, keep your belly tight!

For concentration curls, you'll be seated and go one arm at a time. Brace yourself by pushing the back of your upper arm into your inner thigh, keep that foot firmly planted so your leg doesn't move. Start with the arm straight and curl your palm up as close to your shoulder as you can. Concentrate on that bicep!

On the bent over tricep extensions, plant one hand and one shin on a bench, DB in the opposite hand. Start with forearm vertical, knuckles down. Keep your elbows in place and extend your arm back until it is straight.

Diamond push ups your thumbs and index fingers will be touching to ensure a close hand position.

Chin ups you'll have an underhand/palm up grip. You can also do this with TRX/Ring or bar in rack rows.

Overhead Squat (4 x 5)
Warm up to a weight that is challenging for you. Then put 20 min on the clock and do 4 sets of 5, either adding more weight between or maintaining same weight for all 4 sets. Give yourself time to rest as needed between 2-3 min, but finish all 4 sets of 5 of heavy overhead squats in the 20 min window.

If you have a rack you will unrack the bar on your back. Get your hands into the wide grip position. Perform a wide grip - behind the neck push press or jerk to get the bar overhead. Tighten your belly - move your feet out to under the shoulders. Press up and rotate the shoulders forward.

If you are taking from the ground you may snatch it if you are able or perform a clean and jerk onto the back - then do the behind the neck push press or jerk to get the bar overhead.

Once overhead you will initiate the squat by reaching your butt back, keeping the heels down, driving your knees out, keeping the belly tight and chest up, pushing up into the bar, but also pulling it back slightly (to keep it over the middle of your foot) as you go down. Allow this process to be slow and controlled. Keep pressing up and work to keep the armpits forward and chest up! Get the butt lower than the knees at the bottom with the heels down, knees out, belly tight, chest up and bar over the middle of the foot. No plopping or collapsing in the back.

As you stand you will drive through the heels, push the knees out, lead with the chest and press into the bar. Stand all of the way up!

After 5 reps you can either drop it (and clean it to get back in the rack) or lower back to the back to re-rack. IF you lower back to the back - ABSORB WITH YOUR KNEES and be extremely careful not to lower onto the neck. Keep that chest up when you absorb it!


Behind the Neck Shoulder Press (4 x 10)
From the back rack position - using no momentum built from the lower body - press the bar to a locked out position overhead.

These will be on the lighter side. Bar will be on the back with the wide grip. Pull your rib cage down and lift the chest. Make sure the head is out of the way and press the bar straight up. Lock out completely with the bar over the middle of the body. Pause for 1 second and lower back down. Absorb lower with the knees when you start to get fatigued!