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

Score: Weight Used for Curls

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

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

Score: Weight for Rows

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

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

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

Score: Weight for Rows

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

Reverse 3 Position Snatch (Every 2 Min for 20 Min)
Floor
Knee
High Hang

You'll end up doing 10 reps of the Reverse 3-Pos Snatch so take 10 minutes or so to build up to a weight that's challenging but you can do with good form. If you're feeling good, build up but be careful not to go to failure.

For this 3 position snatch session you will start with your first lift from the floor, the second lift from just above or at the knee, the third lift from just a small dip (high hang).

You may work power or full/squat snatches for this. Whatever you feel you need to work on more - or want to work on more.

These will be treated like a complex - so no dropping the bar for all 3 lifts each time.

When pulling from the floor today, focus on the hip staying low, leading with the chest and being patient with the jump! Make sure you stand all the way up before pulling yourself under.

You will lower the bar back to the hip after that first lift and then reach the butt back, slightly bending the knees, until the bar is at the knee. From here - once again make sure you stand all the way up and complete extension before pulling yourself under.

From there - once again you will lower the bar to the hip, perform just a small dip - keeping the chest upright - and THIS ONE is all about you pulling yourself under REALLY FAST! The up isn't as powerful so the down has to be fast.

For all 3 lifts, make sure your grip is wide enough that you are able to pull the bar back at the bottom. Keep the belly tight throughout- especially with the bar overhead. Try to get those arms completely locked out quickly in the catch. Keep the bar close at all times!!

RUN VERSION

Run Version
(Measured Distance)
1000 Meter Run
Rest 2 Min
800 Meter Run
Rest 2 Min
1000 Meter Run
Rest 2 Min
600 Meter Run
Rest 2 Min
1000 Meter Run
Rest 2 Min
400 Meter Run
Rest 2 Min
1000 Meter Run
Rest 2 Min
200 Meter Run

If these distances are too much for you - scale all 1000s to 800s and cut out first 2 intervals.

Pace should be similar for all runs but the last 100 meters of each should be a sprint!


Run Version
(Distance Not Measured)
Run 5 Min
Rest 2 Min
Run 4 Min
Rest 2 Min
Run 5 Min
Rest 2 Min
Run 3 Min
Rest 2 Min
Run 5 Min
Rest 2 Min
Run 2 Min
Rest 2 Min
Run 5 Min
Rest 2 Min
Run 1 Min

Last 30 Seconds of each interval should be a sprint!

Pace throughout the rest should be similar

Put down total distance if you are able to measure through a GPS watch or something.

ROW VERSION

Row Version
1000 Meter Row
Rest 2 Min
800 Meter Row
Rest 2 Min
1000 Meter Row
Rest 2 Min
600 Meter Row
Rest 2 Min
1000 Meter Row
Rest 2 Min
400 Meter Row
Rest 2 Min
1000 Meter Row
Rest 2 Min
200 Meter Row

If these distances are too much for you - scale all 1000s to 800s and cut out first 2 intervals.

Pace should be similar for all rows but the last 100 meters of each  should be a sprint!

BIKE VERSION

Bike Version
Bike 5 Min
Rest 2 Min
Bike 4 Min
Rest 2 Min
Bike 5 Min
Rest 2 Min
Bike 3 Min
Rest 2 Min
Bike 5 Min
Rest 2 Min
Bike 2 Min
Rest 2 Min
Bike 5 Min
Rest 2 Min
Bike 1 Min

Last 20 Seconds of each interval should be a sprint!

Pace throughout the rest should be similar.

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 - or 19 minutes - 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. 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 sit ups aren't happening do regular sit ups 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)

DB 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.

WEIGHTED 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)

WARM UP
Full Body Simple Warm Up
Running Warm Up

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

No RX or RX+

Suggested Weight Ranges:
Men: 50-70#
Women: 25-45#

Score: Total Time
Goal Time: 26 Min

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

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

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

For the sandbag step-up and overs. Choose a box that is roughly 22-24" for men and 18-20" for women. You can clean the bag to the front rack, or pop over the head and use the back rack. You can also clean the sandbag to either shoulder and perform your step-ups this way. Facing the box you will step up with one leg, with the whole foot on the box and drive through your heel! Stand all the way up onto the box, then back down the other side, alternate legs each rep.

Subs for step-ups, could be single arm DB, holding a DB in just one hand, or holding a DB in the goblet position. Also lowering the box height, or performing to something like a step, and simply step up and then back down alternating legs each rep.

Pause Bench Press (6 x 5)
3 Second Pause at the Bottom

Rest as needed between sets. You will definitely need to do some warm up sets. Start with the empty bar and work up. Start counting these toward your 6 x 5 once the weight feels challenging.

You want to pause for 3 seconds at the bottom - with the bar touching your chest. This is not the bar RESTING on your body!!!

Doing this takes the stretch reflex out of the movement and it's ALL pressing power!!! You will most likely have to go MUCH lighter than a normal set of 5 bench press.

Hands should be roughly outside of the shoulders. We HIGHLY recommend wrapping the thumb around - no monkey grip!! This is for your safety!

Before lowering the bar to the chest for the first rep, think of pulling your shoulder blades back and down and rooting your heels! Add plates under your feet if you need to so you can get your heels down.

Lower the bar to the chest - count to 3 - press out! Use a spotter if you can!!


3 x MAX REPS Push Ups (3 x Max REPS)
Rest as needed between sets.

Choose a push up style that will allow you to get at least 12-15 reps each time (20 for the first set.)

Keep the belly tight. Go all of the way down and touch the chest and thighs at the bottom. Lock out completely at the top. No sagging or snaking! If 12-15 aren't going to happen after the first set - go to the knees!

7 Min Pistol (Single Leg Squat) Practice
For 7 Min
3 Pistols Right

Rest 10 Seconds

3 Pistols Left

Rest 10 Seconds

See write up and video for options

These will not be unassisted pistols, but instead you will choose from one of the 3 scales/subs in the video.

You can do them on a box and allow the front leg to drop down a bit.

You can do them using a target.

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.

Whatever option you choose, the idea is to really work on keeping the heel down, and getting the butt low. Don't get sloppy and plop all over the place. This is PRACTICE. Don't worry about your score!

KEEP THE HEEL DOWN!


7 Min AMRAP
Handstand Pike Walk around the Box

Each Walk Around = 1 Round

Change directions each time.

For it to count you have to make it ALL the way around in 1 unbroken trip.

You will place your feet on a box, stack of plates, whatever you can walk around in the pike position. You will want the height roughly 20-24" depending on how tall YOU are.

You will get into a pike handstand position by getting the butt over the head and the head THROUGH the arms looking back at the box. You will walk sideways around the box rotating at the feet. If you need to have a slight bend in your knee for flexibility sake - that is fine.

Keep the belly tight and keep the hips above the head in a HANDSTAND. This is not an incline push up walk.

If you can't make it all of the way around the box in one set - that is OK!!! But shoot to try to get around at least once!

You can even sub pike shoulder taps!


EMOM 7 Min
3-7 Strict Pull Ups

Pick a number that is tough but manageable for you!

You may also sub jumping + slow lower or banded strict.

Write what you did and how many total pull ups you got in comments!

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 before Tabata

Both parts 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!

For 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.


8 Min Alternating Tabata
Push Ups
Ring Rows

Score: Weight used for Barbell Row/Bench Press

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.

Pause Dip Push Press (5 x 3)
2 Second Pause in the dip before exploding up into the drive and press.

This should be done only as heavy as you can maintain speed through the drive! Start light and add weight if you are still successful at a good fast extension and press. A good starting place would be 60% or so of your 1 RM Push Press.

Set up for the push press with the bar on your shoulders and elbows high. Feet hip to shoulder width apart. Chest up, belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Pause here for 2 seconds then stand up fast. As the bar pops up off the shoulders, press straight up to lock out.

Finish standing tall, arms straight, biceps by the ears. Squeeze your butt and keep your belly tight.


Jerk Balance (5 x 3)
Start with back foot in place and bar in front rack. For each rep you will focus on front foot driving forward and chest driving through.

This one is also not meant to be done super heavy but is for technique only. Use similar or same weights as you did for the Pause Push Presses.

Both of these drills combined are to set you up for success for part 3.

Start with the bar resting on your shoulders with your elbows high. Keep your dominant or lead leg planted in the set-up. Step your lagging leg (the opposite of the lead leg) back to its split jerk landing position. From here dip down - making sure to keep your shoulders stacked above your hips - then drive through your legs and hips to pop the bar off your shoulders. As it's in the air, step your lead foot forward and drive your chest under the bar as your elbows lock out overhead. You should finish in the receiving position of the split jerk. To finish the rep, step your lead foot back to the start then step your lagging foot forward so that you're standing tall under the bar.


Split Jerk (5 x 3)
After completing the other 2 drills work at a weight that is heavy, but you are hitting good positions and feeling solid in your lifts!

It's not always about trying to PR!

For the split jerk, start with the bar resting on your shoulders with your elbows high. Dip down - making sure to keep your shoulders stacked above your hips - then drive through your legs and hips to pop the bar off your shoulders. As the bar is in the air, split your feet so that your dominant leg goes forward and your other leg goes backward. Drive your chest under the bar as your elbows lock out overhead. In the split, your forward foot should be planted firmly with your knee over - but not beyond - your ankle. Your back heel should be lifted with the ball of your foot planted into the ground and your knee slightly flexed. To finish the rep, step your lead foot back to the start then step your lagging foot forward so that you're standing tall under the bar.

RUN VERSION

Run Version
Every 5 min for 3 Rounds:
Run 600 Meters

Every 4 Min for 3 Rounds:
Run 400 Meters

Every 3 Min for 3 Rounds:
Run 300 Meters

Every 2 Min for 3 Rounds:
Run 200 Meters

Rest 2 Min

Sprint 200 Meters

Rest 3 Min

Sprint 300 Meters

Rest 4 Min

Sprint 400 Meters

The first runs should all be hard, but consistent numbers. The rest is pretty long so don't be afraid to push each one a bit.

Last 3 sprints should be all out!

Your score is total time from start to finish, including all rest periods. If you want, you can put your intervals and sprint times in the notes!

Run Version (No Measured Distance)
3 Rounds:
Run 3 Min
Rest 2 Min

3 Rounds:
Run 2 Min
Rest 2 Min

3 Rounds:
Run 90 Seconds
Rest 90 Seconds

3 Rounds:
Run 1 Min
Rest 1 Min

Rest 2 Min

Sprint 45 Seconds

Rest 3 Min

Sprint 1 Min

Rest 4 Min

Sprint 90 Seconds

The first runs should all be hard, but consistent numbers. The rest is pretty long so don't be afraid to push each one a bit.

Last 3 sprints should be all out!

ROW VERSION

Row Version
Every 5 min for 3 Rounds:
Row 750 Meters

Every 4 Min for 3 Rounds:
Row 500 Meters

Every 3 Min for 3 Rounds:
Row 375 Meters

Every 2 Min for 3 Rounds:
Row 250 Meters

Rest 2 Min

Row Sprint 250 Meters

Rest 3 Min

Row Sprint 375 Meters

Rest 4 Min

Row Sprint 500 Meters

The first rows should all be hard, but consistent numbers. The rest is pretty long so don't be afraid to push each one a bit.

Last 3 sprints should be all out!

Your score is total time from start to finish, including all rest periods. If you want to, you can add your intervals and sprint times in the notes!

BIKE VERSION

Bike Version
Every 5 min for 3 Rounds:
45 Cal Men / 30 Cal Women

Every 4 Min for 3 Rounds:
30 Cal Men, 20 Cal Women

Every 3 Min for 3 Rounds:
23 Cal Men / 14 Cal Women

Every 2 Min for 3 Rounds:
15 Cal Men / 10 Cal Women

Rest 2 Min

Sprint  15 Cal Men / 10 Cal Women

Rest 3 Min

Sprint 23 Cal Men / 14 Cal Women

Rest 4 Min

Sprint 30 Cal Men / 20 Cal Women

The first rounds should all be hard, but consistent numbers. The rest is pretty long so don't be afraid to push each one a bit.

Last 3 sprints should be all out!

Your score is total time from start to finish, including all rest periods. If you want to, you can add your intervals and sprint times in the notes!

Part 1:
Take 14-16 minutes to complete 4 Rounds of:
20 KB/DB Sumo Deadlifts
8 Single Leg Hip Thrusts Left Leg
8 Single Leg Hip Thrusts Right Leg
12-18 Russian KB/DB Swings

Use 2 DBs if you need to but sets should be unbroken

Men Loading Ideas: 55#+ KB/DB - or - 25-30# DBs
Women Loading Ideas: 30#+ KB/DB - or - 12-20# DBs

Score: Weight Used for Deadlifts and Swings (just for record keeping)

**You can put time in Comments but Quality Over Speed Here!

On the sumo deadlifts make sure your feet are wider than your squat stance and toes slightly turned out. Focus on driving the knees out and squeezing the butt at the top of each rep!

For the single leg hip thrusts, lay on your back with knees bent and soles of your feet flat on the ground. Feet should be close enough that you can touch your heels with your fingertips. Lift one leg into the air. Drive through your planted heel and squeeze your butt as your hips raise. Lower slowly!

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 shoulder/eye level. Squeeze your butt tight at the top.

Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!


Part 2:
4 Rounds (not for time)
30 Forearm Plank Alternating Knee to Elbows
30 Alternating Toe Touches

NO Score! Just get it done!

On the forearm plank knees to elbows, you will be supported by your elbows/forearms and the balls of your feet. Push your forearms down into the floor to create more space in the shoulders.

Squeeze your quads and your butt in addition to your belly so you maintain a nice rigid position, prevent sagging and keep your lower back safe!

From here, bring your right foot away form the floor, bend your knee and shift forward slightly. Touch your knee to the back of your upper arm then return to plank and repeat on the other side. 30 reps will be 15 per side.

If you can get your knee all the way up, just get as close as your can and try to be consistent each rep!

For the alternating toe touches, lie on your back with arms overhead so your biceps are by your ears. Raise your shoulder blades and your straight legs off the floor to come into a hollow position. You must keep your lower back pinned to the floor. If you feel it come off, bend your knees or bring arms along side your body.

From this hollow position, raise your left leg high into the air and touch your toes with your right hand. Lower back to hollow and repeat on the other side. For 30 reps, that is 15 per side.

You can also go elbows to knees if you need to.

MAMA MODIFICATIONS

SINGLE LEG HIP THRUSTS - These can be a great movement during pregnancy or postpartum! Be careful with overextending through the lower back as you open your hips at the top of the movement. You can even modify the range of motion slightly to get the benefits of the movement without the strain on your belly.

FOREARM PLANK ALTERNATING KNEE TO ELBOW - The plank/forearm plank can be a big demand on your core and if you notice any coning or doming in your belly in this position, it's important to adapt your approach. You can try adjusting your posture, changeing how you're breathing, or shifting where you're holding tension. If none of those toolse work, try modifying to an elevated plank position on a box or bench. If this still doesn't help, try subbing Bear Crawls, any of the Functional Progressions, Windmills, Banded Woodchops, Pallof Presses, or Bear Pose DB Drags. (See Mama Modifications Movement Library for demos)

ALT TOE TOUCHES - This movement can put a lot of pressure on the core and pelvic floor. Please consider risk vs. reward when deciding if this movement is right for you. If you feel confident with your core and pelvic floor health you can always try fewer reps or a shortened range of motion. You can also SUB: Functional Progressions, Ball Slams, KB Swings, Overhead Plate Hold/March, Pallof Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, or Waiter Walks. See MAMA MODS MOVEMENT LIBRARY FOR DEMOS.

WARM UP
Full Body Simple Warm Up

WORKOUT

3 ROUNDS OF
400 Meter Run

Into

3 Rounds
9 Side to Side Sandbag Thruster
6/4 Push up + lateral sandbag drag

REST 1 Min Between Rounds

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

RX+ 4 Rounds

Score: Total Time including the Rest.
Goal: Under 30 min

Alright guys, Im not going to lie this one is rough. For this one you want to make sure you chose the appropriate weight for your bag so that you can push to get the thruster unbroken. Try to keep the rounds in the 5-6 min range.

For the run - the distance should take you 1:30-2:15 given that you get a 1 min rest in between rounds. If this is still hard for you to achieve - shorten the run a bit to maybe 300m.

If you are unable to run for space or weather reasons you can sub Bike 30 (men)/20 (women) cal bike, Row 500 Meters or even 2 min of Double unders, Single unders, low step ups, or taps.

For the sandbag thrusters get the bag on one shoulder with the elbows high. Keep your feet under shoulders & heels down. Reach your butt back and down and get to the bottom of the squat position, really try to keep your elbows high while keeping the midline braced. Stand hard and fast to pop the sandbag off of the body. Pop the bag up and over your head and onto the other shoulder. Work to pass through a fully locked out position when the bag is over your head before lowering back down.

For the push ups + lat sandbag drag set your feet up in a wider stance
for a stronger base. Start on one side of the bag and perform a push up, make sure the chest and thighs touch the ground while keeping
the hips slightly elevated. Keep belly nice and tight.

Come to full lockout at top of the push up. Reach for the sandbag with the opposite arm while keeping the hips as square as possible, rotation of the hips will come as your body starts to fatigue and that’s fine. Drag and toss the bag across your body underneath. Try your best to fully clear your sandbag across your body.

WARM UP
Squat Warm Up
Overhead Warm Up

WORKOUT

Front Squat (Every Other Min for 10 Min - 7 Reps)
Use the same load for all five sets, spend at least 10 minutes building up to your working weight which should be heavy but not so heavy that form deteriorates in the final sets. Think roughly 60-70% of 1RM if you have that info.

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

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

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


Shoulder Press (Every other Minute for 10 Min - 7 Reps)
Use the same load for all five sets, spend at least 10 minutes building up to your working weight which should be heavy but not so heavy that form deteriorates in the final sets. Think roughly 60-70% of 1RM if you have that info.

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.

7 Min
Handstand Walk Away Practice

You will start in a handstand against the wall. Without kicking yourself off of the wall the goal is to walk away from the wall a few steps.

Practice for 7 Min

For a score you can put how many successful 3 steps or more walks away from the wall you got!

If you aren't ready to walk away from the wall you can practice just a handstand hold with the chest against the wall - or shoulder taps with the chest against the wall.

Make sure you do not overextend. Your face should also be pretty close to the wall! Shift weight into the fingers to initiate walking away. Squeeze the butt!


Every 30 Seconds for 10 Min:
3 Second Chin Over Bar or Rings Hold + 1 Bar or Ring Muscle Up

Score: Number of successful rounds completed (up to 20)

**If needed you can switch to every min for 10-15 min,

**You may also sub a muscle up practice drill like  banded or jumping muscle up.  Make sure it is challenging enough for you to use good technique.If you have muscle ups - you know what to do.  Hold the chin over - push away and kip at the bottom into your next muscle up.  Rest remainder of 30 seconds.

If you are new to muscle ups but want to try this - cut it to one per min.

If you aren't quite ready to do it with the hold, you may just do 1 muscle up per min.

If you don't have your muscle ups yet you may do a chin over bar or rings hold followed by a jumping bar or ring muscle up.

You may also do a 3 second chest to rings hold + a muscle up transition! Remember - keep the rings close. Pull all of the way to the chest and keep pulling YOURSELF through the rings! Lock out at the top of that dip!


7 Min Max Unstable Plank
Accumulate as much time as possible in some form of unstable plank.

Options can be hands in rings, feet in rings or trx bands. Feet on Swiss ball.

You can even just have one hand and one foot lifted and alternate every time you break!

Figure out a way to make it unstable with what you've got!!

Part A
3 Round Superset
(Rest 30s to 1 Min Between Movements)
10-12 Close Grip (2 DB) Bent Row
8-12 Supine Bar Row (TRX/Ring works too)
15-20 Arch Ups

Score: Weight Used for Bent Row

Movements are slow and controlled with 1 second pause on both ends, stay engaged the whole time.

For the close grip bent row, hold the dumbbells together, palms face each other and pull to your chest. Remember to keep your elbows close to the body and shoulders pulled back and down away from your ears.

For the supine rows, just make sure you work from an angle that allows you to move slow and controlled. You might place your feet on a box to get more horizontal or simply walk your feet out far enough that your body is 30-45 degrees to the floor.

For Arch Ups you will lie face down with your arms extended overhead and legs together and extended. Keep some engagement through your belly as you lift your chest and thighs away from the floor. Reach your fingertips and toes as far as you can in opposite directions while you elevate them as high as you can from the floor. Lower down slow.

Rest a few minutes between parts A and B.


Part B
3 Sets of 21s (Palms Up)
7 Bottom Up Half Curls
7 Top Down Half Curls
7 Curls

Rest 1-2 minutes between sets.

Score: Weight UsedNow, for the 21's BABY!!

First you curl from straight arm to 90 degrees 7 times. Then, from 90 degrees all the way up 7 times. Then 7 full curls. All without stopping so it is 21 reps total. Then take a break for a minute or two and repeat for a total of 3 sets. Again, go nice and slow and get that pump!!

Snatch Balance (7 x 1)
For this movement you will have the bar on your back with a wide grip. Perform a dip similar to a push press dip. Keep the chest up and heels down as you dip. From that dip you will drive the power from your legs into the bar as you press yourself DOWN.

You will receive in a solid overhead squat. Feet will have moved out into squat stance. Heels down, knees out, chest up, belly tight. Arms should be completely locked with the barbell over the middle of the body and armpits forward (as much as possible).

Stand all of the way up to finish. This movement is designed to help you train the push under quick in the snatch. Start super light and add weight when and if you feel solid and are hitting all of the right positions.


Overhead Squat (7 x 2)
You may get the bar over your head however you need. Push Press, Push Jerk, or Split Jerk from the back with a wide grip.

Get the feet into your squat stance and start the movement by setting your midline. Belly tight chest up, pressing into the bar with armpits forward.

Then reach your butt back and down as your knees go OUT. Keep the heels down! Pull the bar back to keep it over the middle of your foot as you go down.

At the bottom again you will want to be in a solid overhead squat position, with the butt lower than the knees!


Snatch Grip Press (3 x 8-10)
No assistance from the legs. Just a strict press with a snatch grip from behind the neck.

Use a light weight and pause for a second at the top of each rep. Focus on keeping the ribs down and armpits forward!

RUN VERSION

Run Version
4 Rounds
Run 90 Seconds
Rest 10 Seconds
Run 90 Seconds
Rest 10 Seconds
Run 90 Seconds
Rest 10 Seconds
Run 90 Seconds
REST 90 SECONDS

Goal: Hold same distance for every 90 second interval throughout. We are learning how to pace!

Ok, so let's make sure you are reading this right.

It is 4 Rounds of 4 x 90 seconds run with 10 seconds rest between and 90 seconds rest between ROUNDS.

This means a total of 16-90 second intervals. Got it?

After every 4 sets of 90 seconds you rest 90 seconds instead of 10.

What’s the deal with 10 seconds rest anyway?

We are learning how to pace and feel where we are at! As mentioned above - goal for this workout is to travel the same distance for each 90 second interval without taking it "too easy" or dying off. Figure out what you are capable of holding!

ROW VERSION

Row Version
4 Rounds
Row 90 Seconds
Rest 10 Seconds
Row 90 Seconds
Rest 10 Seconds
Row 90 Seconds
Rest 10 Seconds
Row 90 Seconds
REST 90 SECONDS

Goal: Hold same distance for every 90 second interval throughout. We are learning how to pace!

Instructions are same as for the run.

BIKE VERSION

Bike Version
4 Rounds
Bike 90 Seconds
Rest 10 Seconds
Bike 90 Seconds
Rest 10 Seconds
Bike 90 Seconds
Rest 10 Seconds
Bike 90 Seconds
REST 90 SECONDS

Goal: Hold same distance for every 90 second interval throughout. We are learning how to pace!

Instructions are same as the run, except measure calories instead of distance.

3 Rounds
1 Min Slow Split Squat Right
Rest
1 Min Slow Split Squat Left
Rest
1 Min Slow Romanian Deadlift
Rest

Go LIGHTER than you think and increase weight for round 2-3 if you can.

Each rep will be 3 seconds down and 3 seconds back up. This is true for all 3 stations.

For the split squats you will want back leg slightly elevated. Make sure you aren't TOO far forward from the elevated leg that you are getting stuck or that the heel is coming up at the bottom. Get as low as possible and make sure the knee is not buckling in.

Stand up, but to not fully extend the knee and hip at the top.

Remember, 3 seconds down and 3 seconds up.

For the Romanian deadlifts  you will do the same thing. 3 seconds down and 3 seconds back up. The knees will soften but will remain mostly straight through out. Keep the back flat and chest up.


6 Min (No Measure)
30 Seconds Plank with Dumbbell Pass
30 Seconds Hollow Rocks


Back and forth for 6 Min (6 Rounds)
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.

For the hollow rocks you will drive your low back into the mat and place your hands above your head and straighten your legs. From here you will rock, keeping your entire spine in contact with the ground by pulling the abs in.

If you cannot hold this position, or have a hard time keeping your back glued to the ground, you may bend the knees more. This would be ideal over not having your back fully on the mat.

MAMA MODIFICATIONS

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.

ROMANIAN DEADLIFT - If you’re pregnant and the shape of your belly is making reaching the floor difficult or if you're postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift or elevate the DBs/KB so its not so low to the ground when you pick it up. If you are working on healing any pelvic floor dysfunction make sure you are able to breathe properly throughout the entire range of motion and that you are not bracing or bearing down.

PLANK WITH DB PASS - If you notice any abdominal coning or you’re working on managing or healing diastasis recti or pelvic floor dysfunction and need to modify, you can try subbing an Elevated Plank Hold with Shoulder Taps, Bear Pose DB Drag, Bear Crawl, Windmill, Functional Progression 2 or Pallof Press. (See Mama Modifications Movement Library for Demos)

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 3 or Bird Dogs, Overhead plate hold, 90 degree plate hold, Farmer Carry, Waiter Walks, or Windmills (See Mama Modifications Movement Library for Demos)

15 MIN AMRAP
16 Side to Side Shoulder to Overhead
8 Bent Over Slam
100m Suitcase Walk (Switch at 50m)

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

Score: Total Completed Rounds + Any Additional Reps
Goal: 4-5 Rounds +

You are shooting for sub 3 minute rounds here but a lot of it will come down to how heavy your sandbag is. Just make sure you choose a variation on the movements that you can keep moving and keep rest to a minimum.

For the side to side shoulder to overhead, (we recommend a push press) you will have your sandbag on one shoulder. Feet are between hip and shoulder width apart. Chest up. Belly tight. Dip keeping the heels down and allowing the knees to come forward. Reach the hips back slightly but keep the chest lifted.

Stand up hard and fast. Pop the sandbag off of the shoulder and finish with a press straight to lock out. Biceps by the ears. Standing tall. Locked out elbows. Belly tight. Lower the bag down onto the opposite shoulder. Each time you press counts as one rep. So 16 reps is 8 on each side.

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.

The suitcase carry is like a one handed farmer carry. Hold the back by the center handle in one hand and walk. Switch hands at the halfway point to head back.

Make sure you stand up tall and don't lean to one side. If your bag doesn't have handles or is dragging on the ground, switch to a bear hug carry!

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 as possible in 6 minutes)
6 Kettlebell Swings
6 Push Ups

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

Score: Total Rounds and 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 all of the way overhead! 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 want to see 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.