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

Not for time or anything - can add a broomstick/PVC or a little weight to the Flat to Hollow

So for the flat to hollow you will lay on your back on the ground with the legs and arms extended. You will lift the shoulders and legs off of the ground by hollowing out your belly - pulling your low back into the ground. Hold for 1 second then lower.

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

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

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


WORKOUT

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

How to SCALE:
If you are unable to do pull ups and toes to bar - no problem!

You will do 1 kip swing - 1 knees up - 2 kip swings - 2 knees up....

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

SCORE: Total Reps

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

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

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

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

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


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

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

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

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

Part 1:
3 Sets
10-15 Pull Ups
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 10 strict reps.

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!

Hang Muscle Clean (5 x 3)
Start light - add a bit of weight for each set. Focus on technique.

For this movement you will deadlift the bar to the "hang" position (top of the deadlift).

Hands should be just outside of the shoulders/legs. Keep the heels down as you dip by bending the knees slightly (not allowing them to cave in) - reach the butt back slightly and slide the bar with straight arms down the front of the thigh.

Stand up hard and fast driving through the heels and bringing the chest up. Shrug. Pull the elbows high and outside keeping the bar close. Then drive the elbows around and through FAST to get the bar to a supported position on the shoulders with the elbows high.

There is no re-dip of the legs in a muscle clean! The focus is just on the UP portion of the movement!


Hang Power Clean + Front Squat (10 total Sets of 1+1) - 1 Every 90 Seconds)
1 Hang Power Clean
1 Front Squat

For this part you will perform 1 Hang Power Clean + 1 Front Squat every 90 seconds for 10 total sets.

For the hang power clean you will again start in the hang position (top of the deadlift). Then you will again dip, drive, shrug and then this time instead of pulling the bar up the body only you will also pull yourself down into a partial squat as the elbows come around and through. Catch the bar with the heels down, knees out and bent slightly, butt reaching back,  belly tight, chest up, and bar on the shoulders with the elbows high.

Stand and re-set the feet.

For the front squat the feet should be shoulder width apart. Elbows high with the bar in the fingertips. Lift the chest and tighten the belly. Reach the butt back and down as you keep the chest and elbows lifted. Keep the belly tight. Drive the knees out and get the butt lower than the knees at the bottom with the chest and elbows still lifted. No collapsing of the back or elbows at the bottom.

To stand drive through the heels and lead with the elbows. Drive the knees out and stand completely!


Front Squat (5 x 3 (1 Set Every Other Min on the Min))
Same weight across all 5 Sets. This should take exactly 10 Min.

You may add weight each time or maintain same weight for all 5 sets.

RUN VERSION

Run Version
3 Rounds:
Run 400 Meters for Time
Immediately into 5 Min Slow Pace Run/Jog

Score is added up 3 x 400 Meter Times

No rest between rounds.

Goal for this is to teach us how to recover while still moving after a near maximal effort.

Only your 400 meter times count. Your score is them added together.

But you must NOT walk during the 5 min slow run/jog portions.

As soon as you hit the 5 min mark for those, take a second to reset your clock and go for the next round!

If possible, just go right into it without stopping at all.


Run Version (No Distance)
3 Rounds:
Run 90 Seconds HARD
Immediately into 5 Min Slow Pace Run/Jog

Score is total distance if you have a watch or something. Don't mess up the slow pace in order to get a better score.

No rest between rounds.

Goal for this is to teach us how to recover while still moving after a near maximal effort.

You must NOT walk during the 5 min slow run/jog portions.

As soon as you hit the 5 min mark for those, take a second to reset your clock and go for the next round!

If possible, just go right into it without stopping at all.

ROW VERSION

Row Version
3 Rounds:
500 Meter Row for Time
Immediately into 5 Min Slow Pace Row

Score is the 3 x 500 Meter Times

No Rest Between Rounds.

Goal for this is to teach us how to recover while still moving after a near maximal effort.

Only your 500 meter times count. Your score is them added together.

But you must NOT stop during the 5 min slow row portions.

As soon as you hit the 5 min mark for those, take a second to reset your clock and go for the next round!

If possible, just go right into it without stopping at all.

BIKE VERSION

Bike Version
3 Rounds:
Bike 50/35 Calories
5 Min Slower Pace Bike

Score is 3 x 50/35 Cal Times

50 Cal for Men
35 Cal for Women

No Rest between rounds.

Goal for this is to teach us how to recover while still moving after a near maximal effort.

Only your 50/35 calorie times count. Your score is them added together.

But you must NOT stop during the 5 min slow portions.

As soon as you hit the 5 min mark for those, take a second to reset your clock and go for the next round!

If possible, just go right into it without stopping at all.

4 Rounds (For Time)
10 x (2 Jumping Lunge + 1 Jumping Squat)
50 Mountain Climbers

Rest 1 min

20 Side to Side Lateral Step Ups
50 Russian Twists

Rest 1 min

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

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

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

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

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

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

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

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

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

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

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

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

MAMA MODIFICATIONS

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

JUMPING LUNGE - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do less range of motion, or SUB step up or forward instead of JUMP. 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 good mornings, single leg glute bridge, hip thrusts, single leg deadlifts.

MOUNTAIN CLIMBERS - Elevated Mountain Climbers with Wide Knees. Ball slams, Farmer carry march, Quick Step Ups, Standing cross body wallball throws, Bear Crawl, Functional Progression 3 (Use the Mama Mods Movement library for demos of these movements).

RUSSIAN TWISTS - Please note it is important to avoid deep twisting motion during pregnancy and in the immediate postpartum period. Consider subbing: Pallof Press, Functional Progression 2, Dumbbell Windmill, Banded Woodchop, Waiter Walk, Bear Pose DB Drag (Use the Mama Mods Movement library for demos of these movements).

SIDE TO SIDE LATERAL LUNGE - If you have any pubic symphysis pain or SPD, this movement might be uncomfortable for you. You could always do less range of motion, or SUB step up or back/forward. You can also try stepping up laterally onto a stack of plates or something instead of out wide to the side. Feel free to sub a sumo stance good mornings, single leg glute bridge, hip thrusts, single leg deadlifts.

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

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

Goal Time: 25 Min

Even though this workout is for time, DO NOT RUSH the get ups.

They are meant to be performed slowly with a shot pause in each position.

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

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

For the get up, start lying on your back holding the bag to your chest with your left arm around the bag. Bend your left knee. Keep your chest up and roll on to your right forearm, then up to your right hand. Hand should be planted directly under your shoulder.

Keep your belly tight the whole time. Sweep your right foot under and behind you, plant your right knee under you and come into a kneeling position still holding the bag in your left arm. Stand up all the way.

Finish the rep by retracing your steps back down to the floor.

For the sandbag ground to over head  the sandbag will start right in front of your feet. You will keep the heels down. Bend the knees and hinge at the hips while keeping the chest lifted as you grab the sandbag using the handles facing lateral or horizontal. Stand up with the sandbag by driving through the heels and lifting the chest. Explode UP with the legs and hips. Shrug the shoulders. Pull the elbow high and outside. Then PUNCH the sandbag to lock out finishing with the biceps by the ear!

Shoulder Press (5 x 7)
Rest as needed between sets. Go up if you can!

The strict shoulder press is a press overhead without using the legs or hips to assist the upper body. You will squeeze the cheeks, pull the ribcage down and in, bar is on the shoulders with the elbows slightly in front. Move the face back and press the bar straight up.

Once the bar has cleared the head/face you can bring the head back to neutral and continue pressing the bar UP! Lock out completely and pull the bar back over the middle of the body.

When lowering the bar back down - if you need to you may absorb with the knees. Just no assist from that dip to help the next rep.


Weighted Dips (4 x Max Reps)
Hold a weight between the legs, wear a vest or a belt with weight.

Rest 4 Min Between Sets

For these reps you can do weighted dips, bodyweight only, or even a jump and slow lower for all sets.

If you are doing weighted you will choose a weight that you can get 8, but more than 10-12 is difficult.

Make sure your shoulder is lower than your elbow at the bottom and you are all the way locked out at the top.

Part 1 - Handstand Technique Practice
Put 7 Min on the Clock and Work on one of the following:
• Kicking up into a handstand on the wall.
• Shoulder Taps in a handstand on the wall.
• Kicking up to a freestanding handstand.
• Shoulder taps with a freestanding handstand.
• 10-20' Handstand Walks

We will put a demo of all of these options into the video. Find one that is hard for you, but something you can make progress with (you are close).

Things to focus on - splay the fingers and use the WHOLE hand and fingertips to balance.

Keep the belly tight.

Squeeze the butt cheeks.

Practice shifting your weight but not allowing a lot of movement from the body.

No score - just put which option you did in comments.


Part 2
7 Min EMOM
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.


5 Min Max Accumulated Chin over Bar Hold
Yep - you saw that.

Regular palms facing forward grip. Hold for as long as you can. Break when you need to. Your score is total time from all of the holds you get during the 5 min!

CHIN OVER BAR!! NOT BEHIND OR UNDER!

Superset #1
3-5 Rounds
Dumbbell Bench Press 10-15 Reps
Dumbbell Front Raise 10-15 Reps
Max Supine Rows (Ring or Bar)

Rest 2-3 Min Between Rounds

Log weight used for the bench press.

For the dumbbell bench press, choose a weight that you can definitely get 10 reps, but 15 will be challenging. You may sub barbell bench if you do not have appropriate dumbbells.

Go immediately from there into the front raises. You may do this with a barbell, a plate, or the dumbbells. Keep the belly tight and allow a slight bend in the elbow. Bring the weight to 90 degrees.

Immediately after your front raises you will do a max set supine rows. Choose an angle that will allow you to get at least 10 - but no more than like 25 or so.


Superset #2
3-5 Rounds
10-15 Dips (Stationary, Ring, or Bench)
10-15 Standing Shoulder Press
10-15 Shrugs

Rest 2-3 Min Between Rounds

Log weight used for shoulder press

Dip on what you've got. You may even do bench dips if necessary and can add weight on the lap if you need to make it more difficult. Make sure the shoulder gets past the elbow at the bottom and lock out completely at the top.

Go immediately into the shoulder press. For the shoulder press you may use barbell or dumbbells. Choose a weight that will allow you to get 10 for sure, but 15 will be difficult. Keep the belly tight and get the bar all the way overhead! (Not pressed out in front of you!)

Go immediately into the shrugs! Shrugs may be done with a bar or with dumbbells! Who doesn't love shrugs.

WARM UP

3-4 ROUNDS
5 Empty Barbell Muscle Snatch
5 Behind the Neck Snatch Grip Press
5 Snatch Balance

Focus on GOOD movement - this is not for time AT ALL!

The main thing to focus on for the muscle snatch is to stand up fast and hard then a FAST turn over to get the bar locked out over your head. No rebend of the knees!

Behind the neck press focus on keeping the ribs pulled down and getting the armpits forward in the locked out position.

For the snatch balance you will dip slightly with the bar on your back, stand fast and then press the bar up as you press yourself down into a solid overhead squat position.

WORKOUT

Snatch Pull + Hang Snatch (7 x 2 (2 = pull + snatch))
Snatch Pull from the ground + full snatch from the hang

Enter heaviest weight as score.

The purpose of this complex is to get you really focused on holding good positions off of the ground but also finishing with the hips before the pull under.

For the snatch pull you will start with a wide grip - bar on the ground. Heels down, back flat, chest up, arms straight. Drive the knees back as the chest comes up and the bar stays close to the body. Once past the knees you will finish with a strong UP (pretty much a jump) and shrug with straight arms. Arms may bend slightly as a follow through - but it is not a focus.

From here you will lower the bar back down to the hang at the waist. You will dip slightly - keeping heels down and arms straight. Jump up - shrug - pull yourself under into a solid overhead squat position. The armpits should be forward, elbows locked with the bar over the middle of the body. Heels down, knees out, chest up!

Stand to finish.


Snatch Grip Deadlift (5 x 3 Tempo 1-1-3-1)
The snatch grip deadlift should be done heavier than you can actually snatch for this exercise. Use at least 100% - 105% of your best ever snatch.

The 1-1-3-1 tempo means that you will take 3 seconds to come up, pause at the top for 1 second, lower for 1 second (don't just freefall!) and pause at the bottom to re-set for each rep.

Focus is on keeping the bar close with heels down!

RUN VERSION

Run Version
3 Rounds
Run 200 Meters
Rest 60 Seconds
Run 200 Meters
Rest 60 Seconds
Run 200 Meters
Rest 60 Seconds
Run 200 Meters
Rest 3 Min

3 Rounds
Run 400 Meters
Rest 75 Seconds
Run 400 Meters
Rest 3 Minutes

Run 800 Meters

Score is total time including rest - PLEASE READ INSTRUCTIONS

Put what pace you chose for your 200s in comments.


Run Version
(No Measured Distance)
3 Rounds
Run 1 Min
Rest 1 Min
Run 1 Min
Rest 1 Min
Run 1 Min
Rest 1 Min
Run 1 Min
Rest 3 Min

3 Rounds
Run 2 Min
Rest 75 Seconds
Run 2 Min
Rest 3 Minutes

Run 4 Min

Score is total distance (if you have like a watch or something that can track it)

ROW VERSION

Row Version
3 Rounds
Row 250 Meters
Rest 60 Seconds
Row 250 Meters
Rest 60 Seconds
Row 250 Meters
Rest 60 Seconds
Row 250 Meters
Rest 3 Min

3 Rounds
Row 500 Meters
Rest 75 Seconds
Row 500 Meters
Rest 3 Minutes

Row 1000 Meters

Score is total time including rest - PLEASE READ INSTRUCTIONS!

Put what pace you held/500 in comments.

BIKE VERSION

Bike Version
3 Rounds
Bike 15/10 Cal
Rest 60 Seconds
Bike 15/10 Cal
Rest 60 Seconds
Bike 15/10 Cal
Rest 60 Seconds
Bike 15/10 Cal
Rest 3 Min

3 Rounds
Bike 30/22 Cal
Rest 75 Seconds
Bike 30/22 Cal
Rest 75 Cal
Rest 3 Min

Bike 60/45 Cal

First number is Men's distance, Second number is Women's distance.

Score is total time including rest - PLEASE READ INSTRUCTIONS.

Put pace you chose in comments!

Ok, whichever version of this you use - the PACE per section should be the same!

The goal would be to use your pace for a solid 800 meter run, or 1000 meter row, or 60/45 cal bike for the OTHER sections as well.

So if I plan to run a 4:00 800 - my 200 pace during that section should be 30 seconds and my 400 pace during the following section should be 1:00.

If you plan to row a 4:00 1k - same idea. Row 1:00 x 250s and 2:00 x 500s....

You do NOT get extra points for going crazy fast and pacing wrong. The whole goal is to get comfortable at that longer pace for other intervals.

It will feel SLOW at first, but just like last week - it will catch up!

For section 1 - you will do 4 x the distance (200 run, 250 row or 15/10 cal) with 60 seconds rest between. After 4 x of that - you rest 3 minutes - THAT IS 1 ROUND. You have a total of 3 rounds of that.

For section 2 - you will do 2 x - the distance (400 run, 500 row, or 30/22 cal) with 75 seconds between. After 2 x of that you will rest 3 min. THAT IS 1 ROUND. You have a total of 3 rounds of that.

For section 3 it is ONE TIME - 800 m run, 1000 m row, or 60/45 cal bike!

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

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

Post weight used for Good Mornings.

Rest as little as possible between sets.

For the good mornings, the bar will be on your back. 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.

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.

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

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

27:00 - 3 Min AMRAP of
1 Push Up
1 Squat Jump

(PUSH UP AND SQUAT JUMP ARE UNWEIGHTED)

SCORE #1: Put in heaviest back squat weight and how many reps you did for your max set.

SCORE #2: Put in weight for heaviest bench press and put how many reps you did for your max set

Goal: Good and safe movement. At least 5 reps for max set but no more than 15!

For these Squats and Bench Press sets, add load between each set. Take smaller jumps with the Bench Press. Make sure that you can get at least 5 reps in the max reps set but if you get more than 15, it's probably too light!

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

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

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

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

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


(Weight)
Bench Press Score.

MOBILITY
2 Rounds
10 Banded Pass Throughs
30 Sec Bench Shoulder Stretch
10 Low Tuck to Standing Pike Extensions
30 Sec Passive Bar Hang


TEST #1:
1 Round Max Effort: Active Bar Hang until Failure

For the active bar hang, grip the bar with hands slightly wider than shoulder width. Keep your belly tight as you draw your shoulders down away from your ears. You should feel your chest elevate slightly without arching your back. Keep a neutral spine.

As soon as your shoulders, start to creep back up toward your ears, that active position has been compromised and the test is over.


TEST #2:
1 Round Max Effort: Hollow Hold Until Failure

For the hollow body hold, start on your back. Draw your lower back down toward the floor. Bring your arms overhead so your biceps are by your ears. Squeeze your legs together.

Raise your legs away from the floor so your heels are about 6-12 inches from the floor. At the same time raise your torso and arms away from the floor so your shoulder blades are off the ground.

Hold this position for as long as you can.

If you are unable to get into a hollow position aka, you feel your lower back lose contact with the floor, you can try a hollow hold with your arms along side your body.

If that is a bit too much, try a tuck hold which is the same thing but with knees bent and shins parallel to the floor.


TEST #3:
1 Round Max Effort: 2 Minutes to Accumulate as Many Toes to Bar (or attempts) As Possible

Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands.

If unable to get one rep you can try this with knee raises or raising your toes to a lower but still consistent height.


9 MINUTE EMOM:
(Every Minute on the Minute)

Minute 1:
40 Sec Max Effort Hollow Pulses

Minute 2:
40 Sec Max Effort Static Tuck Hang

Minute 3:
40 Sec Max Effort Zombie Sit-Up + Backward Fold

SUBS/MODIFICATIONS:
Tucked Hollow Pulses
Lower the height of your knees (Straighten out the legs)

Toes come backward as far as possible / Swing arms forward to help with the sit-up

For the hollow body pulses, start in a hollow body position and pulse by lifting your chest and legs higher up off the floor then back to hollow.

When you lower back to hollow, make sure it is controlled so you don't lose that lower back contact with the floor.

You can also do tucked pulses where you keep your knees bent and hold your arms along side your body.

The static tuck hang is an active hang from the bar with knees tucked up as high into your chest as possible.

For the zombie sit up keep your legs straight. You can use your arms to assist you on the way up. When you do sit up, reach your hands along the floor as close to your feet as you can.

Then, roll back down and raise your legs up and over your hips for the backward fold. Just reach your toes back as far as possible. Totally cool if they don't go all the way to the floor behind your head!


SKILL WORK:
Buy In: 10 Kip Swings

Every 30 Seconds for 10 Rounds:
3 Rhythm-Focused Toes to Bar

For the rhythm-focused toes to bars, the idea is to pay attention to the rhythm and connecting reps versus getting your toes up on the bar using brute strength.

Grip the bar and maintain an active shoulder position as you start to build off of the kip swings. As your torso and shoulders travel back behind the bar raise your legs up and your toes in the direction of the bar.

No matter what, let the momentum dictate the movement. So as you start to swing forward, lower your legs and transition to the extended position. Gradually your will be able to bring your feet up closer to the bar but stay focused on maintaining that rhythm!

Part 1
3-5 Rounds
10 Pull Ups (any style)
10 Bent Over Rows

Sets must be unbroken.
Rest as needed between sets.
Go as heavy as possible.

You will choose a style of pull up that you can do 10 unbroken but that's very difficult. So, if you can do 10 kipping kinda easy, but 10 strict is not happening - you could try something like, 5 strict into 5 kipping. You may also choose something like, banded strict, jump with moderately slow lower, slow ring rows. Something difficult for a set of 10.

For the bent over rows - you will start with the bar slightly off of the ground, with a flat back, and a slight bend in the knee. You will pull the bar to the sternum using your back. Elbows should go back and not OUT for the most part. Control the lower.

Part 2 -
Bicep Curl Super Set Time!
Sets 1-4 may be broken up
Set 5 must be unbroken

Set 1 -
(warm up set)
12 reps Each Arm Alternating Dumbbell Curls
12 Reps Each Arm Alternating Hammer Curls

Set 2 -
(heavier)
12 reps Each Arm Alternating Dumbbell Curls
12 Reps Each Arm Alternating Hammer Curls

Set 3 -
(heavier)
10 reps Each Arm Alternating Dumbbell Curls
10 Reps Each Arm Alternating Hammer Curls

Set 4 -
(heavier)
8 reps Each Arm Alternating Dumbbell Curls
8 Reps Each Arm Alternating Hammer Curls

Set 5 -
(unbroken - super light burnout)
25 Reps Each Arm Alternating Dumbbell Curls
25 Reps Each Arm Alternating Hammer Curls

Score is the weight you use for Set 4

A lot of us may not have any idea what weight to start with on this one.

First set is a warm up set. Pick something conservative and see how it goes.

Second set should be heavier but still manageable.

Third set should be very hard. You can break these up if you need to - but keep the break only between the 2 movements.

Fourth set should almost feel like an 8 rep max - followed by and 8 rep max.

Final set is just for the BURN! Should be unbroken except if you need to shake it out for a second because of grip issues. SUPER LIGHT!

You go through this whole thing ONLY ONCE. Rest about 2 min between each set.

WARM UP
Snatch Warm Up

WORKOUT

3 Position Muscle Snatch (3 x 2 Reps at Each Position - Building)
High Hang (Pockets)
Hang (Above Knees)
Floor (Mid-Shin)

This is meant to be done as a warm up and the first set of this should be done super light - like an empty bar.

You will perform 2 reps of a muscle snatch from the high hang. This means you will deadlift the bar to the waist with a wide - snatch - grip. Feet should be roughly under the hips with the heels down. Arms are long and straight. You will perform a dip from this position, but a very shallow one. In this "high hang" dip you will bend the knees slightly - keep the butt back but keep the chest up. It is very shallow and the bar shouldn't really move down the leg. Keep the arms straight. From here you will stand up hard and fast, shrug, pull the elbows high and outside so that the bar goes up the body, then punch to lock out overhead.

The second rep each time will be from above the knees. So again the bar starts at the waist - but this time the dip is much deeper to initiate. You will keep the heels down and bend the knees slightly. Reach the butt back back and allow the bar to travel down the leg keeping the arms straight. Lower to just above the knee. From here it is a controlled pull up the leg and out of the dip and finish off again with the explosive up, shrug, high elbows and punch to lock out.

The final rep will be from mid shin or with the plates on the floor. Make sure the heels are down and the shoulders are higher than the hips - hips higher than the knees. Have a nice and controlled pull off of the ground and past the knees keeping the bar close to the body and the arms straight. Finish the same way you did with the other 2!

Do 3 sets of 2 reps at each position.


Power Snatch (8 x 1 - 1 rep every 90 seconds for 12 min.)
1 rep every 90 seconds for 12 Min! Add weight each time if possible!

For the power snatch the bar will start on the ground. Heels are roughly hip to shoulder width apart. Grip is wide and arms are long and straight. Hinge forward at the hip and bend the knees slightly. Chest up and higher than hips. Back flat.

Drive through the heels and lift the chest. Keep the arms straight as you stand. Pull the bar into the body. Rotate the torso upright once past the knees. Stand up hard and fast. SHRUG the shoulders. Keep the bar close! Pull the elbows high and outside as the bar travels up the body. Rotate the bar and press out overhead FAST! At the same time pull yourself under slightly by reaching the butt back and bending the knees. Keep the heels down, chest up, belly tight, and knees out! Think PUNCH to lock out! Belly tight. Butt squeezed! Bar over the middle of the body. Stand fully to complete the rep.


Behind the Neck Shoulder Press (30 Reps)
From the back rack position - using no momentum built from the lower body - press the bar to a locked out position overhead.

For this you will use a wide grip. Make sure you move the head slightly forward when pressing up and lowering. Keep the belly tight and work to keep the armpits forward and shoulder blades tucked in! Pause at the top of each rep for 1 second before lowering.

RUN VERSION

Run Version
(Measurable Distance)
8 Rounds
200 Meters Slow Jog
200 Meters Sprint
Rest 1 Min

This one is pretty simple! As soon as you hit that 200 meter mark from the jog - you hit the gas pedal and never look back!


Run Version
(No Measured Distance)
8 Rounds
1:15 Slow Jog
:45 Sprint
Rest 1 Min

Pretty simple. As soon as you hit 1:15 turn on the gas and never look back!

If you have a GPS watch or something - track the full distance.

ROW VERSION

Row Version
8 Rounds
250 Meters Slow
250 Meters Sprint
Rest 1 Min

BIKE VERSION

Bike Version
8 Rounds
1:15 Slow Spin
:45 ALL OUT
Rest 1 Min

Score is calories.

As soon as you hit 1:15 - hit the gas!

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

Repeat 3 more times (4 Rounds Total)

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

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

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

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

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

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

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


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

No weight needed.

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

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

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

MAMA MODIFICATIONS

DB SQUATS - If you have a hard time maintaining control and a stable midline in the bottom of the squat or if you find yourself bearing down to get out of the bottom, try subbing a target or assisted squat to shorten the range of motion. A box squat is always a great idea especially during pregnancy to strengthen the posterior chain and balance out the growing belly.

ROLLING HIP UPS - Overhead Plate Hold, Waiter Walks, Bear Crawl, Bear Crawl, Functional Progression 3 (See MAMA MODS MOVEMENT library for details)

SIT UPS - Sit ups are a really big demand for the core and pelvic floor and for the most part are not recommended during pregnancy and the rehab/rebuilding stages of postpartum. If you are ready to start incorporating them you can try less reps, less range of motion (i.e. with pillows behind you), or supported with a band. However you can always sub one of the following movements: Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk (SEE MAMA MODS MOVEMENT LIBRARY FOR DEMOS)

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
Full Body Simple Warm Up
Squat Warm Up

WORKOUT

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

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

Score: Total Time
Goal Time: 25 Min

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

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

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

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

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

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