Power Snatch (18 Min - 1 Every 90 Seconds)

This one ends up being 12 reps. You'll go at 0:00, 1:30, 3:00, 4:30, 6:00, 7:30, 9:00, 10:30, 12:00, 13:30, 15:00, and 16:30.

For the power snatch reps you will want to warm up to a challenging weight before you start - nowhere near a 1 rep max, but something that is getting up there for you.

From here you can either stick with the same weight for all 12 reps, or you can go up a little after every few rounds as you feel good/comfortable.

For this movement your feet will start about hip width. You will have a wide grip - and don't forget to use that hook grip. Bar starts on the ground. Your knees will be bent and chest just over the bar slightly/slightly behind. Keep the heels down as you pull the bar off of the ground with straight arms and a flat back. Use your back to pull the bar in close to your body as you stand. Once past the knees - focus on jumping straight up and then shrugging up with the arms still straight. After finishing the shrug the elbows will come high and outside to keep the bar in close! Pull yourself under the bar slightly and punch to lockout in a partial overhead squat with the bar over the middle of the body.

Stand to finish each rep!


Snatch Pull (5 x 2)

For these you will use the heaviest weight you completed for the power snatch portion!

For this movement the focus is on strengthening the pull from the ground and keeping good positions as well as the hip extension and shrug.

As you stand focus on keeping the chest up, bar close, heels down. Once you pass the knees pick up speed and transition to where you would jump the bar straight up (not forward and out). Once you finish with the hips and the knees - add in the shrug - also straight up - not swinging the bar out. Hold onto the bar and lower back down for the second rep.

Rest as needed between sets.

This weeks endurance workout is a LONG one. It is 65 minutes of pretty much continuous movement. If you need to scale back a bit you may start with 8 min or even 7.

RUN VERSION

Run Version

10min easy + 30sec hard + 30sec rest

9min easy + 30sec hard + 30sec rest

8min easy + 30sec hard + 30sec rest

7min easy + 30sec hard + 30sec rest

6min easy + 30sec hard + 30sec rest

5min easy + 30sec hard + 30sec rest

4min easy + 30sec hard + 30sec rest

3min easy + 30sec hard + 30sec rest

2min easy + 30sec hard + 30sec rest

1min easy + 30sec hard + 30sec rest

This one is 65 minutes total!!

The "easy" should be a comfortable, sustainable pace.

The "hard" should be HARD - like 90-95% effort.

The "rest" should be off completely.

Score is total distance if possible to measure.

All 30 second surges should cover roughly same distance if possible.

Goal on the easy to sustain consistent pace throughout each interval and throughout the workout as a whole.

ROW VERSION

Row Version

10min easy + 30sec hard + 30sec rest

9min easy + 30sec hard + 30sec rest

8min easy + 30sec hard + 30sec rest

7min easy + 30sec hard + 30sec rest

6min easy + 30sec hard + 30sec rest

5min easy + 30sec hard + 30sec rest

4min easy + 30sec hard + 30sec rest

3min easy + 30sec hard + 30sec rest

2min easy + 30sec hard + 30sec rest

1min easy + 30sec hard + 30sec rest

This one is 65 minutes total!!

The "easy" should be a comfortable, sustainable pace.

The "hard" should be HARD - like 90-95% effort.

The "rest" should be off completely.

Score is total distance if possible to measure.

All 30 second surges should cover roughly same distance if possible.

Goal on the easy to sustain consistent pace throughout each interval and throughout the workout as a whole.

BIKE VERSION

Bike Version

10min easy + 30sec hard + 30sec rest

9min easy + 30sec hard + 30sec rest

8min easy + 30sec hard + 30sec rest

7min easy + 30sec hard + 30sec rest

6min easy + 30sec hard + 30sec rest

5min easy + 30sec hard + 30sec rest

4min easy + 30sec hard + 30sec rest

3min easy + 30sec hard + 30sec rest

2min easy + 30sec hard + 30sec rest

1min easy + 30sec hard + 30sec rest

This one is 65 minutes total!!

The "easy" should be a comfortable, sustainable pace.

The "hard" should be HARD - like 90-95% effort.

The "rest" should be off completely.

Score is total distance if possible to measure.

All 30 second surges should cover roughly same distance if possible.

Goal on the easy to sustain consistent pace throughout each interval and throughout the workout as a whole.

Part 1:

5 Rounds (Not for Time)
20 Pause Goblet Squats
15 Lunge + Lunge + Box Jump
10 Half Get Ups Right
10 Half Get Ups Left

Suggested weight for squats and get ups:
Men: 35-55# KB/DB
Women: 20-40# KB/DB

Score: the weight you used

Do the squats and get ups with the same weight, if you can! If not, no biggie. Just enter your score as the goblet squat weight and put the half get up weight in the comments.

For the pause goblet squats you will hold the weight at the chest and move to a SOLID (not relaxed) bottom of the squat position with the hips lower than the knees and chest up. Hold for 2 seconds. Then come up!

The lunge lunge jump is a reverse lunge right, reverse lunge left, two foot jump onto a box or something similar (all of that together is one rep). Make sure you are kissing the ground with the back knee for each lunge and driving off of the heel to stand. Jump height should be between 18-24 inches!

The half get up will be performed with a kb or dumbbell in your hand. You will lay flat on your back and extend the arm with the weight in front of you (like the top of a single arm bench press). Then you will keep your eyes on the weight and roll to your opposite elbow, lifting the weighted shoulder off of the ground. Then you will come up to the opposite hand. Roll back down slowly.

Part 2:

6 Minutes
30 Second Hollow Hold
30 Second Plank Hold
30 Second rest

(This will equal 4 total rounds)

For the hollow hold, lie with your back on the ground, arms overhead and legs straight. Squeeze your belly to press your lower back into the floor as you lift your feet and upper back. Keep your legs engaged by pointing your toes. If you find your lower back will not stay in contact with the floor, try bending one or both knees and/or lowering your arms to your sides.

Plank should be on the toes and the elbows. Do not allow yourself to sag. If you find that you are, modify by going to your hands or even to an elevated plank.

MAMA MODIFICATIONS

REVERSE LUNGE STEP UP - 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. 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, goblet squat, single leg deadlift, or hip thrust for the lunges.

LOVE TAPS AND WEIGHTED SIT UPS - Both of these movements put a lot of pressure on the core and the pelvic floor. If you are pregnant or in the rehab or rebuilding stages of postpartum you may want to sub Functional Progressions (See Mama Warm Ups for demos), 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)

Full Body Simple Warm Up

10 Rounds
100 M Bear Hug Walk
8 Alt Bag Slams
6 Ground to Overhead

Rough idea for Sandbag Weights:
Men: 50-60#
Women: 30-40#

Score: Total Time
Goal Time: 20 Min

So, we're looking for about a round every 2 minutes. Consider lowering the rep scheme to 50m - 6 Slams - 4 G2O for heavier bags.

For the bear hug walk, hold the bag against your chest with your arms wrapped around the bag. Keep your belly tight as you walk. Avoid leaning back, stand up tall.

100m should take less than a minute. Try to go unbroken!

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.

Take your time setting up for the slams and then be aggressive and use your POWER!

For the sandbag ground to overhead, grab hold of the overhand or neutral handles, bend your knees and lift your chest up. Keep the heels down. With your back flat and belly tight, stand up with the sandbag by driving through the heels and lifting the chest. Explode UP with the legs and hips. Shrug the shoulders. Pull the elbow high and outside. Then PUNCH the sandbag to lock out finishing with the biceps by the ear!

Part 1:

Every 2 Min for 10 Min (5 Total Sets)
7 Deadlifts

Rest 3 minutes before Part 2

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 the deadlift you will set up with your shins close to the bar. Feet are between hip and shoulder width with heels down. We suggest for this heavy lift that you think of lifting the chest BEFORE you even hinge at the hips to grab the bar. Take a big breath in and pull the shoulders back.

Grip the bar just outside of the legs and pull it into your body. There should be a hinge at the hips, bend at the knees. Shoulders higher than hips, hips higher than knees. (Not a squat position - NOT a stiff legged position).

To lift think of lifting the chest as you drive your heels into the ground. Keep the belly tight and actively pull the bar into the body. The bar should basically be in contact with your legs the entire way up.

Stand completely at the top. Squeeze the belly. Re-set shoulders and belly before returning to the ground. Reach the butt back, pull the bar in, keep chest up and belly tight. Slide the bar down the legs and control!!

Part 2:

Every 2 Min for 10 Min (5 Total Sets)
8-10 STRICT Pull-Ups

Enter total reps completed for your score. This number should not exceed 50!

Use bands or switch to ring rows/supine barbell rows if you need to in order to keep the pull-ups strict for all 5 sets with at least 8 reps.

These do not have to be unbroken sets, but we want to see at least 1 min rest.

7 Min Handstand Hold Practice
Put 7 Min on the clock and practice a freestanding handstand.

To add difficulty stay within a 3 foot by 3 foot box.

To scale back you may hold against the wall. You can even scale down to practicing kicking up freestanding or against the wall for 7 min.

Make this work for you and work at the level you are at.

For the score you can put the cumulative actual hold time in the HS - but it's not a huge deal. The idea is to practice for 7 min.

A couple things to focus on. Squeeze the belly and butt. Spread out the fingers and distribute weight. Work to not look at your fingers. Look at the heels of your hands or better yet - get your head into a neutral position looking forward. Practice keeping the feet together and even toes pointed for extra cool points.

If you are practicing against the wall. Keep the butt OFF of the wall. Heels only. Belly tight.

If you are practicing kicking up. Place hands down and press into the ground as you kick up one foot at a time. Getting higher and higher as you feel more and more comfortable.


7 Min AMRAP
(As Many Rounds and Reps as Possible in 7 Min)
3 Handstand Push Up or Scale
15 Hollow Rock

Score: Total Completed Rounds + Any additional Reps.

For the handstand push ups you may do strict, kipping, slow lower (only if you can really control it), pike on the box!

Make sure you hit a good tripod position at the bottom. This means your head isn't between your hands but slightly behind and closer to the wall than your hands are (same position you would be in if you were pressing a bar off of your shoulders). Control the lower! At the top of the press, be sure to squeeze your butt and belly so that only your heels are in contact with the wall. Push your head forward so that your ears are in line with your biceps.

For the hollow rock you will lay on the back with hands overhead pull the rib cage down to bring shoulders and hands off of the ground. Keep the legs straight and lift the legs. Rock back and forth working to keep the entire low back on the ground.

You may scale to hands down at sides or bent knees if necessary!


Tabata Ring Push Up
4 Min of 20 seconds on 10 Seconds Off (This ends up being 8 rounds)

Ring/TRX or Deficit Push Ups

Score: Total reps

For this you will do as many reps as you can in 20 seconds, rest for 10 seconds and keep repeating for 4 min.

Keep the belly tight. No sagging or snaking. Lock ALL of the way out at the top and get all of the way down at the bottom. Go to the knees if you need to!

The peacocking on this one is imminent. Embrace it.

Part 1:
4 Sets:
8-10 Reps Arnold Press

For the Arnold Press the dumbbells will start at the chest and the palms turned in. You will be in a standing position. From here you you will rotate the palm and wrist open as you begin to press overhead. In the finish position the biceps are by the ears, elbows locked, and palms/wrists are facing forward (out). You will perform this movement with both hands at the same time.

Part 2:
3 Round Superset (rest 30s between movements)
30 sec per arm 90 degree Waiter Walks
5 Lat to Front Raise Complex
10-12 90-degree Lat Raise
10 per arm Single Arm Rev. Fly

1 rep of Lat to Front Raise complex = Lat Raise to Front, lower, then Front raise to Lat, lower. Movements are slow and controlled. Pause 1 second on both ends.

Score: Weight Used for Lat Raise Complex. Put info for others in comments.
Goal: Good movement

For the Waiter Walks you will hold one DB in one hand in front of you with elbow at shoulder level and 90 degrees so your forearm is vertical. Stand up straight and walk slow. After 30 seconds, switch to the other arm.

For the lat to front raise, arms are straight the whole time. Raise your arms out to a T, then keep the DBs at shoulder level as you bring them together in front of you. Lower them down to your waist, then raise them up in front of you to shoulder height. Then, take them back out wide to a T and lower them back down to your side. That is 1 rep!

For the 90 degree lat raise, start with elbows along side your body, arms bent to 90 degrees. Keep this angle of your arms and raise your elbows out to the sides up to shoulder level then back down.

Single arm reverse fly, plant one hand and one knee on a bench, facing down. Opposite arm starts hanging straight down, elbow very slightly bent. Raise the DB out to the side so almost shoulder height. Keep the DB in line with the shoulder, arm 90 degrees to the body. Press you planted hand down hard and keep your belly super tight!

Barbell Clean Warm Up
Overhead Warm Up

This also should be viewed as a part of your warm up. Start light and build with each set:
5 Sets
3 Front Squats
3 Push Jerks

No Score as we don't want you to focus on load - but just in moving properly and warming up solid positions.

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.

For the push jerks, 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.


Clean and Jerk (15 Min Clock to Establish a Heavy Single)
Score is your heaviest successful lift. Goal is to get at least 7 good heavy lifts in - that's around 1 rep every 2 minutes. Warm up before starting the clock if you know you are strong enough to go pretty heavy on this.

For the squat clean you will start with the bar on the ground. Hands will be outside the legs with about a hip width stance with the feet!

Your knees will be bent, heels down, arms straight, bar close to the body, chest up.

Stand keeping the arms long and bar close to the body. Drive through the heels and pick up speed after you pass the knees. Almost jump with the bar as you shrug the shoulders, and pull yourself underneath as the elbows shoot through and the bar lands on the shoulder. You will land in the bottom of the squat with the elbows high. Knees are out, heels are down, chest is up. Do not collapse in this position.

To stand, lead with the chest and elbows. Stand fully for each rep.

Now you are in position for the jerk. You can do a push jerk or split jerk.

You may need to adjust your grip or the position of the bar on your shoulders after the clean.

See above for push jerk description.

For the split jerk, as you extend you ankles, knees, and hips to drive the bar upward, your feet will leave the ground just enough to slide one foot forward and one foot back. Land with your front foot flat on the floor, knee directly over the ankle. Your back foot will make contact with the ball of the foot, knee slightly bent. Feet should strike the floor at the same time. The bar should be directly over your shoulders and hips.

Step your front foot back, then your back foot forward so they gather directly beneath your hips.


Finisher:
With 60% of your heaviest successful lift from before:

21 Clean and Jerks (Done in unbroken sets of 3 so think of it as 7x3 but as fast as you can with good form)

Score: Total Time
Goal: Get through this fast - but again focus on solid movement and maintaining those touch and go sets of 3.

RUN VERSION

Run Version
Run 1000 Meters

Rest 3 Min

Then

10 Rounds
100 Meter Jog
100 Meter SPRINT
100 Meter Walk

Then

Rest 3 Min

Then

Run 1000 Meters

Score is your slowest 1000 meter time. (They should be close to the same!)

1000 Meter Pace should be hard but not 100%. Goal is to be able to match it the second time around.

Sprint is a SPRINT!!!!

You should be going straight from the walk into the jog. No rest during that 10 round part.


Run Version - No Measured Distance
Run 5 Min

Rest 3 Min

Then

10 Rounds
30 Seconds Jog
20 Seconds SPRINT
1 Min Walk

Then

Rest 3 Min

Then

Run 5 Min

Score is distance on the second 5 min run if you can measure it

5 Min Pace should be hard but not 100%. Goal is to be able to match it the second time around.

Sprint is a SPRINT!!!!

You should be going straight from the walk into the jog.  No rest during that 10 round part.

ROW VERSION

Row Version
Row 1000 Meters

Rest 3 Min

Then

10 Rounds
100 Meter Chill Row
150 Meter SPRINT Row
30 Seconds Rest

Then

Rest 3 Min

Then

Row 1000 Meters

Score is your slowest 1000 meter time. (They should be close to the same!)

1000 Meter Pace should be hard but not 100%. Goal is to be able to match it the second time around.

Sprint is a SPRINT!!!!

BIKE VERSION

Bike Version
Bike 70 Cal (Men) 50 Cal (Women)

Rest 3 Min

Then

10 Rounds
5 Cal Bike Chill
8 Cal (Men) 6 Cal (Women) Bike SPRINT
30 Seconds Rest

Then

Rest 3 Min

Then

Bike 70 Cal (Men) 50 Cal (Women)

Score is your slowest 70/50 cal time. (They should be close to the same!)

Not For Time
4 Rounds
10 Single Leg Deadlifts
(per leg - 10 on one and then 10 on the other)
20 Hollow Rocks
30 Russian KB Swings (Heavy)
40 Love Taps

Use a 53-70 lb KB for Men
35-53 lb KB for Women

Put weight used on Single Leg Deadlift as your score.

Use opposite arm, opposite leg technique for single leg DL. Make sure there is SOME bend in the knee. Focus on keeping the back flat and heel down.

For the Hollow Rocks really use the abs to press the low back into the ground while lifting the legs, hips and the shoulders. May bend one or both knees if necessary to keep back on the ground!

Focus on good hip drive and butt squeeze on KB Swings. KB only needs to go to about eye level. If you can find a pretty heavy KB or DB for this - that's awesome.

Love taps are called love taps because Julian and I did these on the first week we knew each other and I've called them that ever since. See video on IG or Members Only!

MAMA MODIFICATIONS

SINGLE LEG DEADLIFT - This can be such a great movement for mamas! Focus on good posture, breathing mechanics, and midline stability. If you're pregnant and balance is a struggle because of changes in center or gravity, feel free to sub Sumo Deadlifts or Split Stance Deadlifts.

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)

LOVE TAPS - This movement can put a lot of pressure on the core and the pelvic floor. If you are pregnant or in the rehab or rebuilding stages of postpartum you may want to sub Functional Progressions (Choose any from 1-4), Ball Slams, Overhead Plate Hold/March, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk

Full Body Simple Warm Up
Squat Warm Up
Shoulder Warm Up

For Time
21 Lungesters
21 Sandbag Power Clean + Throw over

Rest 1 Min

2 Rounds
15 Lungesters
15 Sandbag Power Clean+ Throw over

Rest 2 Min

3 Rounds
9 Lungesters
9 Sandbag Power Clean+ Throw over

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

Score: Total Time including rest
Goal: Under 20 minutes

These reps take some time. Make sure you don't get crazy with the throw over and have to go chasing your bag all over the place!

For the lungesters you will clean the sandbag to the biceps with the elbows high. You may perform the lunges portion as reverse stepping or forward stepping. Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the forward knee to cave in. Keep the belly tight and chest up. You will perform a lunge on each side.

AND THEN

Put the feet at shoulder width apart. Heels down. Sandbag still on the biceps with the elbows high. Reach the butt back and down. Keep the heels down and drive the knees out. Keep the chest up and belly tight. Get the butt lower than the knees at the bottom. Drive up hard and fast out of the squat. Pop the sandbag up, move your face out of the way. Keep the belly tight and press the bag straight up to lock out - finishing with the biceps by the ears! Rib cage down and belly tight.

For power clean & throw over, 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. Throw the bag over a box, bench, or racked barbell to complete the rep.

Squat Warm Up

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

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

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

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

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

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

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

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

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

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


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

7 Min Pull Over Practice
Options:
Kicking Pull Over
Jumping Pull Over
Hanging Pull Over

Choose one or play around with all three for 7 minutes!

For the pull over the goal is to pull the body up and then get the hips close to the bar and keep them close to the bar as you pull yourself over in a backwards roll type-movement.

To do these unassisted you will need the upper body strength to do a pull up. BUT you can also do them with a little jump to help with the pull or even stand on something high enough to be able to really kick up and over.

These require a great deal of ab strength. So don't be surprised by that one! Look at your quads the entire time. Allow your hands to rotate around the bar.

Have fun with these and whatever set up you are using make sure it is stable and that you are safe.


7 Min AMRAP
(Get as far as you can in 7 Min)
1 Handstand Push Up
2 Shoulder Taps (1 per side)

2 Handstand Push Ups
4 Shoulder Taps (2 Per Side)

Keep adding in that fashion and get as far as you can in 7 min

**Handstand push ups may be strict or kipping.

Scale to:
Pike or Knee on Box Handstand Push Ups and Shoulder Taps.

Score: Total Reps of Handstand Push Ups ONLY.

For the handstand push up remember to keep the belly tight - hands shoulder width or slightly wider - butt squeezed.

You will do these with the back facing the wall - but the hands should be a few inches away from the wall with the fingers spread.

To initiate the handstand push up shift the shoulders and head toward the wall first and then lower down under control. Try not to let the elbows flare out too much and keep the belly tight - butt squeezed. Only the feet should be in contact with the wall (unless doing kipping - which then you would allow your butt to touch the wall at the bottom).

Make sure you are in the tripod position in the bottom, head in front with fingertips in line with the forehead.  Make sure elbows come forward and not too far out.

If kipping you will then lower the knees all of the way to the elbows - kick OUT and around - THEN press. Hips then press. Keep your butt squeezed tight.

Finish completely locked out at the top.

For the shoulder taps you will aim to touch right hand to right shoulder and left hand to left shoulder. If you need to just lift hands slightly - that's ok.

Technique for pike option is very similar. Shoulders and head go forward (away from the box) and then down. Elbows in. Tripod position at the bottom. Press back to lock out.


For total time:
Accumulate 3 min in the bottom of a push up but with the chest and thighs JUST off of the ground.

Score is how long it takes you to accumulate that in small increments.

Squeeze your knees, butt, and belly. No sagging hips or belly. Elbows tucked in with the bicep and forearm touching the rib cage. No raised hips either! Remember to breathe!

Part 1
100 Strict Press
Every time you break: 15 V-Ups

Goal is to do this in as few sets as possible. Pick something that you can do at least 15 with each time.

Make sure you avoid overextending or leaning back! Keep the belly tight and lower the weight with the elbows in front each time to avoid crashing into your collar bone. Come to complete lock out at the top with the biceps by the ears and the weight over the middle of your body!

Can be done with barbell or dumbbells.


Part 2 (Tricep Pump)
1 Round ONLY
Max Reps Skull Crusher
into
Max Reps Rolling Tricep Extension
into
Max Reps Bench Press

For this one you are looking for a weight that you can get at least 10-15 skull crushers before you have to switch.

On the skull crushers you will lie flat on your back either on the ground, a box, or bench with the arms extended over the chest. The elbow and shoulder stay in a line and the only movement comes from the elbow joint. Lower under control and fire up!

On the rolling tricep extension, start lying on the floor or bench with a dumbbell in each hand, elbows bent with the back dumbbell head resting on each shoulder. From here, "roll" the dumbbells down by lowering your elbows to your sides then pressing your elbows to lockout over your chest. See demo!

You will then use the same weight and rep it out on the bench press until failure!

Power Clean (15 Min to find a Heavy Single Rep)
You will do a general warm up and then once you are ready to start to work with the barbell and add weight  - you will put 15 min on the clock and see what you can get for a heavy single power clean.

You can make jumps that are small or large and there are no minimum or maximum required number or sets or attempts.

Do not rush though and keep your movement safe.

Main focus is on not allowing the feet to go super wide- but in pulling yourself into a partial squat position.

Another focus should be on getting the elbows around quickly so that the bar lands on the shoulders and isn't putting stress on the wrists.


With 75% of the heaviest clean from Part 1-
You will try to get as far as possible -
1 Power Clean
Rest 2 Min
2 Power Clean
Rest 2 Min
3 Power Clean
Rest 2 Min
4 Power Clean
Rest 2 Min...

How far can you get?? Reps MUST be unbroken.

The goal is to see how far you can get with "unbroken" reps with 75% of the heaviest clean from Part 1.

Unbroken means that you never drop the bar and keep grip of it the whole time. At first the 2 min of rest will feel like forever. But the goal is to get over the 7 round mark or so - and this is heavy - so the rest is important!

The focus again is good movement. Keep the back flat - especially watch it as you lower the bar down. Don't allow the feet to land super wide - NO wider than your squat stance.

In the catch - reach the butt BACK and catch in a partial squat with knees bent and chest up. Fast elbows to get the bar to land on the shoulders and not in the wrists!

You can rest with the bar on the shoulders - or at the waist, but not with the bar on the ground.

This is also a good time to work on that hook grip!

RUN VERSION

Run Version
5 Rounds
90 Seconds ON
30 Seconds OFF

Rest 4 Min

4 Rounds
90 Seconds ON
30 Seconds OFF

Rest 4 Min

3 Rounds
90 Seconds ON
30 Seconds OFF

Rest 4 Min

2 Rounds
90 Seconds ON
30 Seconds OFF

Goal: Cover same distance for EVERY 90 second interval. Find what you can maintain without it ever being easy or impossible.

Score is average distance for the 90 second interval.

Work on your RECOVERY routine during the 30 seconds. Work on learning to breathe and move to lower your heart rate.

ROW VERSION

Row Version
5 Rounds
90 Seconds ON
30 Seconds OFF

Rest 4 Min

4 Rounds
90 Seconds ON
30 Seconds OFF

Rest 4 Min

3 Rounds
90 Seconds ON
30 Seconds OFF

Rest 4 Min

2 Rounds
90 Seconds ON
30 Seconds OFF

Goal: Cover same amount of CALORIES for EVERY 90 second interval. Find what you can maintain without it ever being easy or impossible.

Score is average CALORIES for the 90 second interval.

Work on your RECOVERY routine during the 30 seconds. Work on learning to breathe and move to lower your heart rate.

BIKE VERSION

Bike Version
5 Rounds
90 Seconds ON
30 Seconds OFF

Rest 4 Min

4 Rounds
90 Seconds ON
30 Seconds OFF

Rest 4 Min

3 Rounds
90 Seconds ON
30 Seconds OFF

Rest 4 Min

2 Rounds
90 Seconds ON
30 Seconds OFF

Goal: Cover same amount of CALORIES for EVERY 90 second interval. Find what you can maintain without it ever being easy or impossible.

Score is average CALORIES for the 90 second interval.

Work on your RECOVERY routine during the 30 seconds. Work on learning to breathe and move to lower your heart rate.

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

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

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

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

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

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

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


Guts
8 Min AMRAP
(As Many Rounds and Reps as Possible in 8 Min)
6 Around the Worlds
24 Russian Twists

Weight for Russian Twists - Up to you but here are some suggestions:
Men: 25-40#
Women: 15-25#

Score: Total Number of Completed Rounds + any Additional Reps

An around the world is hanging from the pull up bar and keeping the legs as straight as possible - make big circle from the hips.

Try not to use any momentum!

Scale to knees around the world if necessary.

This movement can also be done on the ground with the hands down to the sides! Make the circle smaller or bigger if you are able to. Keep the low back pulled down to the floor. Bend the knees if needed. You can even try one leg at a time.

One rep is just around once. Not both ways. So each round is 3 x both ways.

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

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

MAMA MODIFICATIONS

SUMO STANCE RDL - Love this movement for pregnancy and postpartum support. Feel free to elevate your DB or KB if reaching to the ground feels uncomfortable.

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

RUSSIAN TWISTS - If you are working to manage or heal diastasis consider subbing: Pallof Press, Functional Progression 2, Dumbbell Windmill, Banded Woodchop (see Visit Mama Modifications Movement Library on the Members Only Website for demos)

WARM UP
Running Warm Up
Squat Warm Up

WORKOUT

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

RX Men: 50-65#
RX Women: 25-45#

Score: Total Time
Goal: Under 30 min

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

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

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

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

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

6 Lunge + 3 Back Squat (6 x 9)
6 Reverse Lunge (Alternating)
3 Back Squat

You will either unrack the bar, or clean and press the bar onto your back.

From there you will complete 6 reverse lunges, alternating legs each time.

You will then finish the set by completing 3 back squats.

There is no RX weight for this. We suggest starting at 50% ish of your RM and either sticking there or going up if you feel comfortable.

Do NOT smash the knee into the ground. You should use a weight that you are confident you will not fail - especially no failing on the lunges!

You will take a big step back. Make sure not to step too narrow. Keep the front heel down and lower yourself down with control! The goal would be to get your knee to KISS the ground lightly then drive up!


Bent Over Row (6 x 3)
Take 5-10 minutes to build up to a working weight to start with. You can stay at the same weight or build up but only if you're able to maintain good posture for all three reps.

Deadlift the bar up. Lower it back down to below the knee and complete 3 rows.

During the row you will bring the bar between your chest and your belly button with your elbows back. Keep the heels down and belly tight.

You should have a slight knee bend and you should lower the weight back down to just below the knee with straight arms.

Depending on where you are adding this in - it can be great for a warm up - or after the main workout. It also goes well combined with an endurance workout, or often Power, Oly, or Butts and Guts!

2 Rounds
30 Seconds Active Bar Hang
10 Banded Pass Through
10 Low Tuck to Standing Extension
20 Rebounding Straight Jumps

For the Active Bar Hang, begin hanging from the pull-up bar, with a shoulder width grip (hands will be shoulder width apart). Engage the lats by pulling the shoulders down. There should be sizable space between the tops of your shoulders and your ears. Tighten the core by pulling your belly button into your spine. This will help flatten out the lower back, setting you in a hollowed position. Squeeze the glutes and round the hips under to further engage the core. Keep your legs as tight as possible by squeezing the quads, and pointing your toes.

For the Banded Pass Through, begin standing with your feet together, quads squeezed, and glutes engaged. Round your hips under (think of yourself as a dog with its tail between its legs) to ‘turn on’ your core. Practicing this total body tension from your warm-up is going to transfer into higher level skills. Grip your band (any thickness) in a wide set up for the first few reps. Usually near the ends. Using straight arms, lift the band overhead and backwards, until it hits the back of your glutes. Hold to maximize the stretch. Return to your front starting position by repeating the same motion forward. As you get comfortable, begin walking your hands in to a more narrow grip for increased difficulty.

For the Low Stuck to Standing Extension, begin in a low, tucked position on the ground: Feet together, glutes to heels, hands on the floor near your toes for support. Only your fingers and the balls of your feet will be in contact with the floor. Press your heels to the ground to intensify the stretch through the achilles and calves. Slowly, lift the glutes into the air, beginning to straighten out the legs. Continue rising until you reach straight legs. The goal is to keep your hands on the floor for the entire set, but, if they need to come off in order to lock the knees out, that is fine.
....


12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
30 Hollow Rocks
20  Pull-Ups
10 Candlestick + Box Jump

Score: Total Completed Rounds + Any Additional Reps
Goal: QUALITY OVER QUANTITY!

Subs and Modifications:
Tucked hollow rocks
Banded Pull-Ups / Ring Rows / Bar in Rack Rows (15 Jump and Slow Lower)
Candlestick + step-up

For the hollow rocks, begin lying on your back with your legs extended forward, and arms extended overhead by your ears. Your arms need to stay shoulder width apart for the entire set. Brace your core by sucking your belly button into your spine, pushing the lower back into the floor. Your lower back needs to remain flat, so it makes contact with the floor during every rep. To initiate the rock, lift your toes up in the air while you press your shoulder blades into the ground. While maintaining the hollowed position, allow the momentum to rock you forward as the toes come towards the ground, and shoulders lift off the ground.

For the pull ups, you may do strict, kipping/butterfly or ring/TRX row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.

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

For the Candlestick + Box Jump, begin standing with both feet together, arms by your sides, in front of your box. Sit back to the floor, setting your glutes close to your heels. As you roll backwards, extend your arms overhead, pressing them into the floor behind you, and lift your toes to the ceiling. Legs are straight and glutes squeezed (make sure your hips are fully open). Using the momentum from rolling down, pull your heels as close to your glutes as possible, and shift your chest forward, over your toes to help stand.


10 Min Practice
Handstand Shifts with 2 Seconds Hold

Against the wall - or if you are a handstand professional - try free standing.

Subs and Modifications:
Box Handstand Shifts