RUN VERSION

Run Version
5 Min Moderate
1 Min Rest
4 Min HARD
2 Min Rest
5 Min Moderate
1 Min Rest
3 Min HARD
2 Min Rest
5 Min Moderate
1 Min Rest
2 Min HARD
2 Min Rest
5 Min Moderate
1 Min Rest
1 Min HARD

Mark your total distance if you are able to measure it.

Altogether, this one will take 40 minutes.

Moderate = Sustainable but uncomfortable

HARD = almost an all out pace for that time frame (should be faster for each one)

Rest = Stop. Try to remain upright and on your feet. Big breaths. Focus on lowering your heart rate.

ROW VERSION

Row Version
(For total distance)
5 Min Moderate
1 Min Rest
4 Min HARD
2 Min Rest
5 Min Moderate
1 Min Rest
3 Min HARD
2 Min Rest
5 Min Moderate
1 Min Rest
2 Min HARD
2 Min Rest
5 Min Moderate
1 Min Rest
1 Min HARD

Score = Total Meters

Altogether this one is 40 minutes.

Moderate = Sustainable but uncomfortable

HARD = almost an all out pace for that time frame (should be faster for each one)

Rest = Stop. Try to remain upright and on your feet. Big breaths. Focus on lowering your heart rate.

BIKE VERSION

Bike Version
(For Calories)
5 Min Moderate
1 Min Rest
4 Min HARD
2 Min Rest
5 Min Moderate
1 Min Rest
3 Min HARD
2 Min Rest
5 Min Moderate
1 Min Rest
2 Min HARD
2 Min Rest
5 Min Moderate
1 Min Rest
1 Min HARD

Score = Total Calories

Altogether, this one will take 40 minutes.

Moderate = Sustainable but uncomfortable

HARD = almost an all out pace for that time frame (should be faster for each one)

Rest = Stop. Try to remain upright and on your feet. Big breaths. Focus on lowering your heart rate.

5 Rounds - Not for Time

10 Single Leg Hip Thrusts Right
10 Single Leg Hip Thrusts Left
15 Goblet Reverse Lunge Right
15 Goblet Reverse Lunge Left
20 Love Taps
30 Russian Twists

No RX Weight. Go as heavy as you can for each movement maintaining the ability to go unbroken for each set. You are not necessarily going to use the same weight across the board.

Score is weight used for the hip thrusts.

For the hip thrusts you can do this single leg version with just a single dumbbell. You will wan to lean against a box or bench with the shoulders on top of it when you press up.

Place the dumbbell on the hip of the foot that will stay on the ground. Drive through your heel and drive the butt to squeeze as your hips raise!

For the reverse lunges this week you will hold a dumbbell or kb (or even a plate) in front of you at chest/shoulder height. Do all reps on one side before doing the other. Back knee should kiss the ground for each rep. Make sure you take a big step back so you can drive through your heel.

A love tap is this: Sit on the ground with the legs straight. Sit up tall! Place an object around the area of the ankle. For each rep you will lift the legs (fighting to keep them straight) up and over the object. That is one rep. Go back and forth!

A Russian twist will be with a weight in the hands. You will sit on the ground and lean back. Tap the object on the ground on one side, then the other. Going back and forth. For this one you must hit BOTH sides to complete 1 rep!

MAMA MODIFICATIONS

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

KB SWING - If you notice any coning or pulling in the overhead position of the swing, sub shoulder height or eye level swings and focus on posture and breathing mechanics. If the shape of your body (preggo bellies!) is making the bottom position a little too tight for comfort, you can sub a single arm swing!

LOVE TAPS - This movement can put a lot of pressure on the core and the pelvic floor. You can try scaling it by adjusting the placement of your hands, using an imaginary line to lift over, putting a deeper bend in your knee, or sitting on a chair/bench with your feet lower than your hips. 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

RUSSIAN TWISTS - This movement can put a lot of pressure on your core and pelvic floor. Consider subbing: Pallof Press, Functional Progression 2, Dumbbell Windmill, Banded Woodchop (see Visit Mama Modifications Movement Library on the Members Only Website for demos)

Full Body Simple Warm Up

40 Sandbag Overhead Lunges
10 Drag and Pull
40 Sandbag Zercher Lunges
20 Drag and Pull
40 Sandbag Back Squats
30 Drag and Pull

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

Score: Total Time

Goal: 16 Min

As you fatigue in this workout, really focus on keeping your back flat and belly tight!

For the overhead lunges you will hold the sandbag in the overhead lockout position with the biceps by the ears. 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 40 you end up doing 20 on each side.

The Drag and Pull with the Sandbag is SUPER fun. Basically you will be in a plank position on top of your bag with the top of the bag at about knee level. Keep the belly tight and butt down. Reach down and grab the bag by the handle with one hand and perform and explosive drag and almost press to get it out in front of you as much as possible. You will then pull it back using the same hand. If you need to you can almost "back up" a bit to get a longer pull. You should pull it back down to between the knees level. If you don't quite make it - you can crawl forward a bit. The next rep will be with the other hand/arm. Each drag (up) and pull (back) counts as 1 rep.

For the Zercher lunge, cradle the bag between forearms and biceps with your arms pinned to your torso. Keep your belly tight and lunge as described above.

For the Sandbag Back 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.

Back Squat (5x7)

Every OTHER Minute on the Minute for 10 minutes perform 7 Back Squats (5 sets)

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.

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.

Bench Press (5x7)

Every OTHER Minute on the Minute for 10 minutes perform 7 Bench Press (5 sets)

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.

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.

2 Rounds

10 Forward to Backward Leg Swings
30 Seconds Weighted Back to Bench Shoulder Stretch
10 Bootstrappers

Back to bench shoulder stretch is lying back across bench with like a 5lb plate in hands extended overhead and hips raised.

Bootstrappers is, with your feet shoulder width apart, reach for your toes with your legs as long as possible. Then, while keeping your hands at your toes, drop your hips down toward your heels until you're at the bottom of a squat. Then keep your hands down as you raise your hips up to the start. Repeat for 10 reps.

EMOM 9 Minutes
(Every Minute on the Minute for 9 Minutes)

Min 1: 30 Seconds Plank Step Ups to Dumbbells
Min 2: 30 Seconds Push Up Tap + Tap
Min 3: 30 Seconds Continuous Hollow Hold

Sub Options:
Plank Shoulder Taps
Tucked Hollow Hold

You can put reps as score but really this is for quality.

For the Plank Step Ups to Dumbbells, set up into your plank position by setting your hands on the floor, shoulder width apart, with your feet together. Shoulders should be directly over your wrists. Place two dumbbells side by side (length wise), in front of your finger tips. Squeeze your glutes, tuck your hips under (as if you were a dog with its tail between its legs) to engage the core and flatten out the lower back. No sagging!

Press your left hand into the floor and step your right hand onto the dumbbell. Press your right hand into the dumbbell and step your left hand onto the second dumbbell. Return each hand to the floor one at a time.

Make sure your body position remains tight for the entire set!

For the push up plus taps 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. Then tap your left shoulder with your right hand and your right shoulder with your left hand.

If you need to lower to your knees for the push ups go for it. Go back to your toes for the taps.

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

Brace your core by sucking your belly button into your spine, pushing the lower back into the floor.

Your lower back needs to remain flat through the entire hold so if you find that it's lifting up, lower your arms to your sides and/or tuck one or both legs into your belly.

3 Rounds

Rest As Needed Between Rounds

30 Second Handstand Hold
30 Sec Rest
30 Second Bar Hang
30 Sec Rest

PART 1:

4 Rounds of:
20 Alternating Single Arm Shoulder Press
200m Farmer Carry

REST 2 MIN BEFORE PART 2

Score: Weight used for Shoulder Press and Farmer Carry

Goal: Slightly broken sets but never TOO broken up!

**Time is also cool to know if you want put it in comments!

For the alternating single arm shoulder press you will have a dumbbell in each hand at the shoulders. Feet are between hip and shoulder width apart, even if performed seated. Keep the rib cage down as you press one DB straight up until your arm is fully extended overhead with your bicep next to your ear. Bring the dumbbell all the way down to the shoulder each time then press up with the opposite hand.

20 alternating will end up being 10 reps per side per round.

For the Farmer Carries, you will hold a dumbbell in each hand. Keep your chest up, shoulders back and belly tight. Take rest rather than allowing yourself to fall into a bad position.

For 200m, it should take roughly 2 minutes. If it's much slower or you are breaking a lot, go to a single dumbbell and switch hands at the halfway point.

PART 2:

4 Rounds of:
16 Renegade Row + Push Up
100m Overhead Plate Carry

Score: Weight used for Renegade Rows

Goal: Choose a weight that allows you to finish the whole thing under 12 min WITHOUT GETTING SLOPPY.

** List total time in comments.

Each rep of the renegade row will be push up + row right + row left.

For the push up we want to see a rigid body position. No sagging hips or snaking. You will keep the belly tight. Hands are on the dumbbells. Go to the knees if you need to.

Chest and thighs touch the ground at the bottom. Lock out completely at the top.

For the rows you will stay in the plank/top of the push up. You will row one dumbbell to the rib cage by pulling the elbow back. Try to avoid rotating very much. Pull the dumbbell all of the way up for each rep then lower under control.

If you are struggling to maintain a tight plank position as you pull, trying lowering the weight or modifying to shoulder taps. You could even do a SUPPORTED single arm DB row by planting one hand against the wall and rowing 1/2 the reps with one arm, then switch and finish with the other.

For the overhead plate carry, you will hold the plate directly overhead with straight arms and biceps by the ears.

Keep your shoulders active the whole time by constantly pressing up on the plate as you move.

At the same time, draw the front of your ribcage down toward your hips to avoid overarching your back and losing core stability.

Snatch Balance + OHS (7 x 2 (2 = SB + OHS))

Perform one snatch balance followed by and overhead squat.

Build up each set, if possible. Score listed will be heaviest successful set.

A snatch balance will help you learn to drive yourself down under the bar quickly.

The bar will start on your back with your hands in your snatch grip. You will perform a dip (like the dip of a push press) - drive straight up and - and then instead of pressing the bar up - focus on pushing yourself down.

Your feet will move from a hip width stance for the dip and you will land with them in the squat stance - in the bottom of the overhead squat.

The bar should be pressed straight -and your head will drive forward through it as you go down.

At the bottom you should have completely locked elbows, back and shoulders pressing up on the bar, knees out, heels down, chest up, no collapsing!

Stand from this position and keep the bar overhead to perform the overhead squat.

Go as light as you need to on this portion to make sure you can really practice the technique.

Every 90 seconds -

Get as far as you can.

1 Full Snatch

Start at 50% of 1 RM or at a weight that is super manageable for you.

Add weight every time - you get 3 misses.

Score is heaviest successful snatch for the day.

So let's say you start with 65#. You will do a snatch at 65# - and then add weight if you are successful. Maybe you go to 70# and do that for attempt #2. If you are successful - you add again.

Maybe at 75# you miss - that is miss #1. Next round you get it. Then you go to 80# and get it. Then you miss one at 85# - miss #2.

Anyway, keep adding after every successful attempt - once you have missed 3 times you are OUT!

Focus on the fast drive under that we practiced in the snatch balance. And make sure you are finishing the UP part before too! Remember - hips extend fast - shoulders shrug with straight arms - elbows high as you pull yourself down - punch under - stand!

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. This one is 23 minutes total, including rest.

ROW VERSION

Row Version

8 Rounds
250 Meters Slow
250 Meters Sprint
Rest 1 Min

This one is pretty simple! As soon as you hit that 250 meter mark from the slow pace - you hit the gas pedal and never look back!

BIKE VERSION

Bike Version

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

Score is calories.

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

This one is 23 minutes total, including rest.

4 Rounds (Not for Time)

10 Deficit Reverse Lunge Right
10 Deficit Reverse Lunge Left
10 Single Leg Deadlift Right
10 Single Leg Deadlift Left

These movements can be done with either a pair of dumbbells or a barbell (on your back for lunges).

Use a weight that will allow you to do all sets unbroken.

Height for deficit should be 3-5"

Score: Weight Used (Use Same Weight for both Movements)

For the deficit reverse lunges you will have your front foot elevated as you step back with the other foot into a reverse lunge. Make sure that you keep the front heel planted and only touch the back knee if you can get that range of motion pain free. Drive through the elevated front heel to stand. Dumbbells will be held at the sides, or you can do a single dumbbell held at the chest - or even a barbell on your back.

For the single leg deadlifts you can hold a dumbbell in each hand, a single dumbbell in both hands, OR a single dumbbell in the hand opposite of the working leg. You could also use a barbell. Hinge forward at the hip, keeping the chest lifted. Allow the knee to bend slightly. Keep the heel down. Go to the ground  with the weight or as far as you can maintain form. Drive through the heel and squeeze the glutes to stand.


4 Rounds

1 Min Pause Alternating Bicycle Crunches

Rest 1 Min

Each Pause should be 2 Seconds

We are looking for elbow to opposite knee for the pause position!

MAMA MODIFICATIONS

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

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

BICYCLE CRUNCH - If you're working on managing or healing Diastasis, this movement might be too much of a demand on your core. You can always shorten the time/reps/range of motion or modify the movement to support your goals. Functional Progressions (1-4) would be great here! Visit the Members Only Warm Up videos for demos. You can also try Overhead Plate Hold/March, Farmer Carry March, Palloff Press, Dumbbell Windmill, Banded Woodchop. Visit the Mama Modifications Movement Library for Demos!

Full Body Simple Warm Up
Running Warm Up

20 MIN AMRAP
(As Many Rounds and Reps as Possible in 20 Min)

20 Sandbag Over Shoulder
200 M Burden Run
20 Alt Sandbag Slam
200 M Burden Run
20 Bent Over Sandbag Slam
200 M Burden Run

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

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 3 Rounds +

20 minutes -- PACE YOURSELF!

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 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 between your feet. Grip the sides of the bag and clean it to your right shoulder. Step forward with your left foot, use your hips to slam the bag straight down to the ground.

The goal is to slam the bag down as hard as possible using power from forward rotation of your hips.

Set up and bring the bar to your left shoulder and repeat.

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

Front Squat (5 x 5 (Every 2 Min for 10 Min))

Rest 2 Min Before Chin Up Portion.

So it's 5 reps every 2 minutes for 10 minutes, totaling 5 sets.

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

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

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

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


Every 30 Seconds for as long as you can last (up to 10 Min)

3-5 Unbroken Chin Ups

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

Choose a variation on the chin up that will allow you to knock 3-5 reps fairly easily. Once you do a few sets, they are going to get very difficult and you'll want to be able to last at least 5 minutes (that's 10 sets!)

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

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

7 Min Kipping Dip Practice

Perform sets of 3-5 dips with a pause at the bottom.

Use this pause to work on timing of the kip if you have the strength to do it!

For this portion - if you are able to do a dip without assistance, the goal will be to pause and practice the timing of the knee up - press and kick.

Think of the knee up giving a LITTLE upward momentum at which time you will start the press. Use the kick down to help you finish the press and lock out! See video fo example of timing!

If you are unable to perform unassisted kipping dips - no problem. You may practice sets of 3-5 banded dips, jump and slow lower dips, or even between box/bench dips. No matter what you choose make sure you practice that pause at the bottom for this drill.

Also make sure we are working the full range of the movement. Get the shoulder below the elbow at the bottom. Lock out completely at the top!


Get as far as you can in 7 Min:

1 Toe to Bar
1 Pull Over
2 Toes to Bar
1 Pull Over
3 Toes to Bar
1 Pull Over...

See below for scaling options!

Score is total reps of both combined!

Remember for the pull over - that you pull up and try to get those hips as close to the bar as possible, then as your legs come over the bar, the weight of them should pull your upper body around!

If you need to - add a little speed and a whip to the pull up and leg over portion. Nothing too crazy though. To come down you can either roll back over or just push back and away and swing through like a bar muscle up.

If you are not ready to/are unable to do an unassisted pull over you may do a jumping pull over. Please make sure what you are jumping off of is stable, and make sure that you are confident and strong enough to stabilize on top of the bar if you are going to do this version.

If you are uncomfortable still you may choose to do a jumping chest to bar or even  slow lower pull up to start to work on that LONGER pulling strength.

For the toes to bar you may sub to knees up!

Shoulder Warm Up

Part A

10 Min EOMOM
(Every OTHER Minute on the Minute for 10 Min)

10 Close Grip DB Bench Press

Then

Part B

3 Round Superset
(Rest 30s to 1 Min Between Movements)

10-12 Dumbbell Flys
10-12 Skull Crushers
12-15 Wide Hands Out Push Ups
12-15 Diamond Push Ups

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

Score: Enter Weight for Bench Press. (Note other weights in comments)

For close grip DB Bench, lie down on the bench with the dumbbells on your chest, palms facing toward each other, elbows tight to the body. Draw your shoulder blades down into the bench and keep them pulled back even as you press up. Keep the DBs closer than shoulder width apart and press straight up until your arms are fully extended and perpendicular to the floor. Lower the DBs with control back to your chest.

For the flys, lie face up on the bench with arms extended straight up in the air. Keep your belly tight, avoid arching your back as you lower your arms out wide. You can keep a very slight bend in your elbows. Return the DBs back to your starting position.

For the skull crushers keep the shoulders back and down and bend only from the elbow - bringing the bar or dumbbells close to your "skull". Really extend the elbow hard at the top!

For the wide grip push ups, take your hands out a good bit wider than shoulder width. Maintain a rigid plank position. Lower your chest and thighs to the floor. Keep everything tight and press straight back up until your arms are straight.

For the diamond push ups, place your hands together with thumbs and index fingers touching to form a diamond shape.

Do push ups from your knees or elevate your hands if you need to, in order to keep your body tight and get that full range of motion!

Part 1:

Every Other Min for 12 Min
(6 Sets Total)

3 Squat Cleans
2 Thrusters
1 Jerk

Rest 3 Min Before Part 2

Score: Heaviest Weight Used

Goal: Do the whole complex unbroken - heavy but with good movement!

All sets should be heavy. Warm up before starting the clock!

Perform all 6 reps without putting the bar down. Stand up out of the squat clean and then go into the thrusters. Lower to your shoulders after the 2nd thruster THEN hit the jerk!

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!

You will have a slight bend in the knee, 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.

For the thrusters the bar will be on the shoulders with the elbows high. Feet under shoulders, heels down. You will reach butt back and down and get to the bottom of the squat with the bar on the shoulders and keeping the elbows high. Stand hard and fast to pop the bar off of the body. Move the face out of the way and press the bar straight up. Keep belly tight and finish locked out overhead.

Push Jerks start with bar on the shoulders in front of you, elbows high. Your feet are under your hips and your heels are down.

Dip keeping the heels down into a quarter squat. Keep the chest up. Stand up hard and fast. Drive the power from the legs into the bar.

As the bar travels up, push your body down to receive it with arms locked out overhead in a partial squat. Stand up all the way.

You could also go with a split jerk on this one.


Part 2:

Every Other Min for 12 Min:
(6 Sets Total)

1 Squat Clean
2 Thrusters
3 Jerks

Score: Heaviest Weight Used

Goal: Doing the whole complex without having to break

(You may need to lower the weight for this part - or you may be able to use the same weight from Part 1.  All depends on your overhead and pressing strength)

RUN VERSION

Run Version

2 Rounds

Run 800 Meters - HARD
2 Min Recovery Jog
Run 600 Meters - HARD
2 Min Recovery Jog
Run 400 Meters - HARD
2 Min REST

Goal: Hold similar pace for all of the efforts. Round 2 should take same time as Round 1!

Score time is TOTAL time including slow jogs and the first 2 min rest. Clock stops after second 400.

Hard = really uncomfortable but sustainable for the time assigned.

Recovery Jog = not walk

Rest = Stop

No rest until the end of the round - so move straight from the HARD pace to the RECOVERY pace without stopping!


Run Version No Distance Measured:

2 Rounds

Run 4 Min - HARD
2 Min Recovery Jog
Run 3 Min - HARD
2 Min Recovery Jog
Run 2 Min - HARD
2 Min REST

Goal: Hold similar pace for all of the efforts. Measure the total distance for a score if possible.

Hard = really uncomfortable but sustainable for the time assigned.

Recovery Jog = not  walk

Rest = Stop

No rest until the end of the round - so move straight from the HARD pace to the RECOVERY pace without stopping!

ROW VERSION

Row Version

2 Rounds

Row 1000 Meters - HARD
2 Min Recovery Row Slow
Row 750 Meters - HARD
2 Min Recovery Row Slow
Row 500 Meters - HARD
2 Min REST

Goal: Hold similar pace for all of the efforts. Round 2 should take same time as Round 1!

Score time is TOTAL time including slow recovery rows and the first 2 min rest. Clock stops after second 500.

Hard = really uncomfortable but sustainable for the time assigned.

Row Slow = at least keep the screen on....

Rest = Stop

No rest until the end of the round - so move straight from the HARD pace to the RECOVERY pace without stopping!

BIKE VERSION

Bike Version

2 Rounds

Bike 4 Min - HARD
2 Min Recovery Spin
Bike 3 min - HARD
2 Min Recovery Spin
Bike 2 Min - HARD
2 Min REST

Goal: Hold similar pace for all of the efforts. Round 2 should get you same number of cals as Round 1!

Score time is TOTAL calories including those from the slow recovery spins. Stop counting cals after second 2 Min Bike.

Hard = really uncomfortable but sustainable for the time assigned.

Recovery Spin = keep moving but very very chill.

Rest = Stop

No rest until the end of the round - so move straight from the HARD pace to the RECOVERY pace without stopping!

4 Rounds
Not For Time
15 Reverse Lunge Step Up Right
15 Reverse Lunge Step Up Left
25 Russian Swings

Use weight that feels right for you and allows you to keep moving. 
Men try 50-55# and Women around 35#.

Score: Put the weight you used.

For the reverse lunge step ups. You will hold a KB or DB at the chest. You will lunge backward, step in, then step up on a box or bench (whatever you can find) around 15-20" in height. For the right foot you will step back with the right and then step up with the right.

For both movements focus on driving off of the heel of the front leg or leg on the box.

For the Russian Swing you will perform a kettlebell swing to eye level only. Make sure you use a strong drive with the legs and hips. Arms are just ropes. Keep heels down and chest up. Stand up hard and fast.


8 Min Alternating Tabata

20 Seconds of Love Taps
10 Sec Rest
20 Sec Weighted Sit Up
10 Sec Rest

Use 5-20# for weighted sit ups

Love taps are where you sit on the ground with straight legs. You will lift both legs (fighting to keep them straight) up and over something (like a KB). Control the legs and just tap the heels on one side - then the other.

For the weighted sit ups you will touch the plate/dumbbell behind your head sit up and press it over head to lock out!

MAMA MODIFICATIONS

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

KB SWING - If you notice any coning or pulling in the overhead position of the swing, sub shoulder height or eye level swings and focus on posture and breathing mechanics. If the shape of your body (preggo bellies!) is making the bottom position a little too tight for comfort, you can sub a single arm swing!

LOVE TAPS - This movement can put a lot of pressure on the core and the pelvic floor. You can try scaling it by adjusting the placement of your hands, using an imaginary line to lift over, putting a deeper bend in your knee, or sitting on a chair/bench with your feet lower than your hips. 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

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)

Full Body Simple Warm Up
Squat Warm Up

5 Rounds

10 Sandbag Step Overs (R)
5 Bear Complex Reps
10 Sandbag Step Overs (L)
5 Bear Complex Reps

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

Box Height Estimate: 20-24" Men/ 16-20" Women

1 Bear Complex Rep = Power Clean + Front Squat + Push Press + Back Squat + Push Press

For those of you with a heavier sandbag, if unable to adjust the weight, feel free to decrease the reps to 7 Step Overs/3 Bear Complex to meet the goal time.

Goal Time: 20 Min

We have a twist on the step over in this one so make sure you move carefully as you get more comfortable with the movement, breathe and keep your belly tight. WATCH THE DEMO video if you haven't seen it already!

For the sandbag step overs: First, clean the bag to your right shoulder. Make sure you are stable and the bag is secure on your shoulder. Plant your left hand on the box. Step your right foot on to the box. Keep your belly tight as you pick up your left foot and step it through to the other side of the box. Step your right foot to the floor, stand up all the way, turn and repeat from the other side. The second set of ten reps will be done with the bag on your left shoulder.

Modify by lowering the weight or box height. Possible subs are Sandbag Step Ups, Sandbag Step Up Over or try it with a dumbbell in one hand.

The weight you choose should allow you to be CAPABLE of doing all  reps of the Bear Complex unbroken. Doesn't mean you have to - just means you could if you wanted to.

For those complexes. You have a few options: You can do it as written
- Squat Clean
- Thruster
- Back Squat
- Back Rack Thruster

OR

You can do:
- Power Clean
- Front Squat
- Push Press or Jerk
- Back Squat
- Push Press or Jerk

Do not RUSH through these reps. Get set up well for the clean. Keep the back flat and focus on a great clean (either version).

If you are doing a thruster, make sure the sandbag is on the shoulders, heels are down, knees are out. Feed the press with the drive from the legs.

When lowering onto the back - BE CAREFUL and absorb the catch with the knees! Then make sure you are reset before squatting.

Reach the butt back and down, keep the heels down and chest up. Feed the press with the leg drive for this thruster or push press/jerk too!

Bench Press (6 x 4 (Building Sets))

Rest 2 Min between sets.

Each set should be heavier than the last. Start with something heavy but that you are confident in.

As always don't go too heavy if you don't have a spot or a SAFE way to bail.

For the bench you should try to get set up so that your feet and heels are down. If you have a tall bench or if you are short - you can put plates where your feet will be! Keep the butt on the bench. Before you unrack the bar think of pulling the shoulders back and down and pinching a pack of playing cards in your armpits.

Hands should be just outside the shoulders with a full grip around the bar. As you lower the bar, keep the elbows IN.

Touch the chest (not BOUNCE on the chest) and press to lock out at the top.


Single Arm Dumbell Press (4 x 8-12 Each Side)

Choose a weight that you can do 8 for sure, but 12 is pushing it.

You can do these seated or standing. Either way keep the belly tight and rib cage pulled in.

Start with the dumbbell at the shoulder, press to lockout getting the bicep by the ear.

Do 8-12 on one side and the same weight and reps on the other.

Rest about 30 seconds between arms and 1-2 min between rounds.

2 Rounds:

10 Standing Straddle with Alternating Bent Knees

30 Seconds per Side Wall Pec Stretch (Right + Left)

30 Seconds Bench Shoulder Stretch


3 Rounds for Quality

1 Minute Handstand Hold (against the wall)

10 Box Pistols Right

10 Box Pistols Left

30 Hollow Rocks

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Sub Options:

3 x 20 Second Holds or Pike Holds

For Pistols: The taller your piece of equipment (i.e., bench, chair, couch, etc.), the easier the pistols will be

Tucked hollow rocks

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No SCORE! Do this for quality not for time!

For the Box Pistols, start with your feet together, standing a few inches in front of your box/chair. Lift one leg off the floor, extending it straight out in front, pointing the toe. The raised leg should be as tight as possible. Reach your butt back and down to the box/chair, until you find yourself in a sitting position. The front leg should be hovering above the floor, do not let it touch. To stand, shift your weight forward, and press through your mid foot. Your toes should be working to grip the ground, and help maintain balance. Once fully standing, bring your raised foot back to the ground, and repeat on the opposite side. You may do these weighted or unweighted.

For the Hollow Rocks, start 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. Push your lower back into the floor by sucking your belly button into your spine. The distance between your ribcage and hip bones should shorten. 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.


7 Minute EMOM
(Every Minute on the Minute for 7 Minutes)

Perform as 30 seconds on and 30 seconds off:

Toes to Bar Practice: Focus on form rather than numbers (Straight legs, staying tight)

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Sub Option:

Kip Swing Practice
Kip Swing with Knees to Chest
Kip Swing raising legs as high as you can each time.

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Score: Total Reps, but do NOT sacrifice form to be on top of the leaderboard!

For Toes to Bar, start hanging from the pull up bar. Pull your shoulders away from your ears, pull your ribcage down, point your toes to the floor, and squeeze your knees, butt, and belly. Start the kip swing by pulling your chest forward and swinging your feet back then push your chest back and swing your feet forward. Use the swing to build your momentum until you can touch both toes to the bar between your hands (or get your toes as high as you can). You can also sub with raising your knees to your chest or just a kip swing.

On a running clock for 24 minutes:

Every 2 min for 6 minutes (0:00-6:00)
10-12 DB Curls (not alternating)
10-12 DB Skull Crushers

Every 2 min for 6 minutes (6:00-12:00)
10-12 Alternating Hammer Curls
10-12 Standing DB Tricep Extensions

Every 2 min for 6 minutes (12:00-18:00)
10-12 Concentration Curls
10-12 Bent Over Tricep Extensions
(one arm at a time)

Rest 2 minutes (18:00-20:00)

4 min AMRAP (20:00-24:00)
Max Chin-Ups
Max Diamond Push Ups
Switch movements each time you break

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

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

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

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

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

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

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

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

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

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

Diamond push ups your thumbs and index fingers will be touching to ensure a close hand position. You can do these from the knees or even elevated.