Part 1:

4 Rounds
15 Single Leg Deadlift Right
15 Single Leg Deadlift Left
10 Shoot Throughs

Not really for time, but keep moving.

Score the weight you used for single leg deadlifts

For the single leg deadlift you will hold the dumbbell or kb in the opposite hand of the leg that will be working.

Fight not to twist. Allow a slight bend in the knee as you hinge at the hip. Imagine "grabbing" the ground with your planted foot to stay balanced. Touch either one head of the dumbbell or the bottom of the kb to the floor. Keep the back flat and belly tight. Squeeze the butt to stand up.

For the shoot throughs you will basically start in a push up position with your hands on parallettes, a stack of plates, benches - something like that. You will lift your knees up and swing your legs through until you have your legs straight and hip open in front of you. You will then shoot back through. That is one rep. Make sure to press your shoulders far from your ears the entire time!

The closer you are to the ground - the harder these are. So scale by increasing the height of your supports, if needed!

Part 2:

7 Min AMRAP

How far can you get in 7 min

1 Russian KB Swing
2 Goblet Lunges
2 Russian KB Swing
4 Goblet Lunges
3 Russian KB Swing
6 Goblet Lunges
.....

Keep going until 7 min.

Score is total reps added up at the end!

Swings should be Russian - just to eye level - not overhead.

Idea weight for Men: 40-55#
Idea weight for  Women: 25-35#

We do this swing lunge combo a lot because it's such a good one to build the glutes and hamstrings!

For the swing you will keep the back flat and hinge at the hips. Allow a slight bend of the knee and then squeeze the butt and quads hard to stand. Bring the KB to eye level.

The goblet lunges will be a reverse lunge while holding the KB in the goblet position at the chest. These should be alternating. So lunge on your right leg is 1 rep, lunge on your left leg is 2 reps, etc.

Part 3

Tabata Plank Hold

4 Min of 20 seconds on and 10 seconds off!

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Modification:

Reverse Tabata!

So 10 seconds ON and 20 seconds OFF! (Still for 4 Min)

This can be done on the hands or the elbows. Focus on belly tight and butt down! There should be a straight line from your shoulder to your hip to your ankle!

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.

SHOOT THROUGHS - This movement puts A LOT of pressure on the core and pelvic floor. Please consider risk vs. reward when deciding if this movement is right for you. You can scale the movement by using a higher object for your hands so that your end position is a little more elevated than horizontal like a plank. If you feel confident with your core and pelvic floor health you can always try fewer reps to notice and manage any symptoms. You can also SUB: Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, or Waiter Walks. Check out the Mama Modifications movement library for demos.

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

WARM UP
Full Body Simple Warm Up
Squat Warm Up

WORKOUT

15 MIN AMRAP
(As Many Rounds and Reps as Possible in 15 Min)

10 Front Squat
6 Shoulder Step Over
10 Hang Clean and Press
6 Shoulder Step Over

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

Score: Total Number of Completed Rounds + Any Additional Reps

GOAL: 5 + ROUNDS

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

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

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

For the sandbag step overs, choose a box that is roughly 22-24in for men and 18-20in for women. 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, turn and repeat from the other side.

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.

For the hang clean and press you will first deadlift the sandbag to the waist. Your feet should be under the hips with the heels down. Arms are long and straight. You will dip by hinging at the hip slightly and bending the knees. From here you will basically jump (stand up hard and fast) and SHRUG to make the sandbag weightless. Guide the sandbag UP the body by pulling the elbows high and outside. Pull YOURSELF down into a partial squat. Heels down, butt back, knees out, elbows high with the sandbag on the biceps, belly tight. Stand up all the way.

From here, press the bag straight up overhead. Squeeze your quads, your butt, and keep your belly tight. Extend your arms all the way so the bag is overhead and biceps are by the ears.

If the bag is too heavy, you can add a push or jerk.

Following a 30 minute clock:

0:00 - 5 Front Squats

3:00 - 5 Front Squats

6:00 - 5 Front Squats

10:00 - Max Reps Front Squats

Then Lower Weight

15:00 - 5 Shoulder Press

18:00 - 5 Shoulder Press

21:00 - 5 Shoulder Press

25:00 - Max reps Shoulder Press

27:00 - 3 min AMRAP Thrusters

Score: Put Heaviest weight for Front Squats

Please list weights for shoulder press / thruster / and reps for amrap + max sets in comments.

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

For the 3 minute AMRAP, it should be SUPER LIGHT. An empty barbell or even lighter dumbbells is perfect. Focus on good positions and focus on big sets rather than moving really fast. The idea is to spend as much time under tension as possible.

For front squats, make sure the bar is resting on the shoulders with elbows high. Use a loose, fingertip grip if you need to. 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 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.

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.

WORKOUT

10 Banded Pass Throughs
10 Kip Swings
20 Forward to Backward Swinging Kicks (On right + left)
1:00 Hollow Hold

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. Grip your band (any thickness) in a wide set up for the first few reps. Usually near the ends. With straight arms, lift the band overhead and backwards, until it touches your butt. 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 Kip Swings, begin in a dead hang on the bar, with your hands shoulder width apart. Engage the lats by "pulling down on the bar", creating as much space as possible between your shoulders and ears. With your legs long and toes pointed, pull against the bar as you swing your feet back. Once your head and chest are forward, press into the bar as you swing your feet forward. Pull on the bar again once your torso is behind the bar.

Note: Smaller and tighter positions are better than larger, out of control positions! Make sure you are fully engaged.

For the Forward to Backward Swinging Kicks (On right + left), begin standing on both feet, grabbing a sturdy object for support with one hand. Keeping a straight leg, lift your foot up in the air as high as possible. Once you reach your full range of motion, drive the heel backward, using momentum to swing your left leg behind you. Continue swinging your left leg front to back, focusing on keep both legs locked out at all times. Repeat steps for the other side.

For Time:

10-1

10 Burpee Box Jump Over
20' Handstand Walk
9 Burpee Box Jump Over
20' Handstand Walk
8 Burpee Box Jump Over
20' Handstand Walk...

All of the way down to
1 Burpee Box Jump Over
20' Handstand Walk

Subs and Modifications:

Burpee Step Up Overs
and/or
20 Handstand Shoulder Taps

Score: Total Time

Goal: Don't get sloppy!

For the Handstand Walk, kick-up to a handstand hold, making sure to keep a tight, stacked body position: Your body should be in one line, with your ankles over your hips, hips over your shoulders, and shoulders over your wrists. Allow your body to tip over, producing the forward momentum needed to start walking your hands. Make sure to keep your hips and glutes set over your finger tips for the walk (this will make sure you continue moving forward, rather than falling backwards). To step forward, press firmly into one hand and get as "tall" as you can on that side. Lift the opposite hand and shift your weight into it as you place it down. It’s this shoulder extension that will naturally shift your bodyweight from side to side, making your handstand walk much easier.

Skill: Toes to Bar Stamina

EMOM 8 Min
(Every Min for 8 Min)

30 Seconds Max Reps Toes to Bar

Rest Remaining 30 Seconds

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Subs/Modifications

Focus on rhythm, only lifting your legs as high as possible while keeping the beat

For the Toes to Bar, start in a dead hang on the bar with your hands just outside shoulder width apart. Engage your belly like you're trying to touch your ribcage to your belly button as you press into the bar and reach your toes forward. Then drive your heels back, pull your head and chest forward, moving into an Arch position. Sweep your feet forward and press into the bar. Using your core and hip flexors, swing your legs towards the bar, making contact with your toes. Simultaneously, press the bar towards the floor to help engage your lats. Once your toes make contact, allow your legs to swing back down, gaining momentum, and helping to reposition you back into your superman position. Continue to connect reps using the swing and momentum to your advantage. For additional help, check out the Toes to Bar program under Extra Programs on the member’s website.

4 Rounds Not For Time:

12 Dumbbell Bench Press
12 Banded Tricep Pulldowns or Skull Crushers
12 Diamond Push Ups
12 Seated Dips

Score: Put weight used for Dumbbell Bench Press

Choose a variation on all of these that you can get all 12 reps in one set.

Lying face up on the bench, start with the dumbbells outside your chest, elbows about 45 degrees out from your torso. Draw your shoulder blades down into the bench and keep them pulled back even as you press up. Keep your elbows below your wrists 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 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 diamond push ups, keep your body in a rigid plank position. Hands together so that thumbs are touching and index fingers are touching. Point your elbows slightly back. Lower your chest and thighs to the floor. Keep everything tight and press straight back up until your arms are straight.

For the seated dips, plant your hands on a bench, box or chair and scoot your hips off the edge. Try to keep your legs straight or just slightly bent. Keep your torso close to the bench the whole time as you lower down until your elbows go just beyond 90 degrees, then press back up. Perform these slow.

Part 2

10-9-8-7...3-2-1 Reps of:

Plank Up & Overs
Wide Grip Push Ups
1/2 Push Up Hold (1 rep = 1 second)

Goal is to finish this in 12 minutes or less. Stop at 15 minutes if you haven't completed the reps by then.

The way this works is: first you do 10 plank up & overs, then 10 wide grip push ups, then a 10 second 1/2 push up hold. Then you 9 of everything including a 9 second hold. Then 8, then 7 and so on down to 1.

For the plank up & overs, set up a medicine ball or stack of plates outside one hand. It should be 6-12ish inches high.

Start in a plank position (top of a push up) with arms straight, shoulders over wrists, heels over the balls of your feet.

Keeping your belly tight, quads engaged and back flat, walk one hand then the other to the ball, then over to the other side. Both hands must plant on the higher surface and both hands must plant on both sides of the ball/stack. Each time you plant both hands on one side of the ball/stack is 1 rep.

For the wide grip push ups, place your hands wider than shoulder width in your set up position. Keep your whole body in a tight rigid position as you lower your chest and thighs to the floor then press back up to lock out. These can also be done from the knees or with hands elevated.

Same with the half push up hold. From knees or toes, lower halfway down until your arms make a 90 degree angle. Hold there for the required time then press back up to the top to finish. Don't let your hips sag on this one, squeeze everything!!

WARM UP
Snatch Warm Up

WORKOUT

Clean Pull - Power Clean - Squat Clean (7 x 3 (the 3 = 1 rep of each movement))

You will perform these movements in order, dropping the bar between each rep:
1 Clean Pull
1 Power Clean
1 Squat Clean

Start at roughly 60-70% of your 1 RM Clean if you know it and build each set - if possible. If you don't know those numbers start with something that is moderately challenging and forces you to think about technique - but gives you room to build.

Drop the bar between each movement and rest as needed between sets! So this is NOT a complex.

On the Clean Pull - it is a pull from the ground, followed by rapid hip extension, and the shoulder shrug. Elbows may bend as a result of fast hip extension, but you are not "pulling" with the elbows on this! Focus on keeping the bar pulled in tight to the body, heels down, a straight bar path, and a powerful HIP extension!

Then drop the bar - do a power clean. Power meaning catching the bar in only partial squat. As you land in the "power" catch position make sure the bar is on your shoulders with the elbows high, belly tight, butt back, chest up, and knees out!

Then drop the bar and complete a squat clean, catching in a full squat and then standing up. In the catch position you want to be in a STABLE front squat with the heels down, knees out, chest up, belly tight, elbows high and bar on the shoulders. Focus on really pulling UNDER!

Split Jerk (7 x 2)

You may actually perform these as either a split or a push jerk if you want.

Warm up to a weight that challenges you but allows you to make improvements to your form. If it's feeling good, make small jumps in weight as you work through the 7 sets!

Focus on the sequence of DIP - DRIVE - PRESS UNDER - CATCH IN FULL LOCKOUT - STAND.

Make sure the heels stay down in the dip and drive. And once that bar is off the shoulder press YOURSELF DOWN!

Make sure you take time working on your technique at warm up weights. You should not just be "stepping forward". Your torso should be pressing under the bar as one foot goes forward and the other goes back.

Keep the rib cage pulled in tight and make sure the back leg is bent and the foot on that leg is not too turned out!

If doing a PUSH JERK instead of the split - make sure the feet land no wider than the squat stance but you are still pressing yourself under.

Paused Front Squat (7 x 3)

Perform a set of 3 front squats with a 3 second pause at the bottom position.

These don't need to be done SUPER heavy. This is more to focus on standing up from a completely stopped position, using no bounce. For this reason, warm up to a challenging but doable weight and stick with it for all 7 sets.

Lead with the chest and the elbows. Keep the heels down and focus on standing up fast!

Make sure you aren't holding your breath on these! Keep the bar on your shoulders and belly tight!

For this week's Endurance we are posting 5k/10k run options since normally we would be hosting our meet up in Hawaii for the Ultimate Hawaiian Trail Run this weekend! For more info on the the trail run and how you can support the Keala Foundation which provides an amazing after school support program for the kids on Kauai head to Members Only - Connect - Ultimate Hawaiian Trail Run.

Of course there are bike/row options here too!

The idea is to choose ONE of the following and do it this week. Not ALL of them.

RUN VERSION

Max Effort 5k Run

If you have no way of tracking your meters, simply run at a moderate pace for 25-30 minutes!

Max Effort 10k Run

If you have no way of tracking your meters, simply run at a moderate pace for 50-60 minutes!

ROW VERSION

Max Effort 5k Row

Max Effort 10k Row

BIKE VERSION

20 Min Max Cal Bike

Shooting for around 300 Cals for Men and 200 Cals for Women

If you have a different type of bike - you can still do this one and just go for distance or calories!

40 Min Max Cal Bike

Men looking for 450-500 Cals
Women looking for 350-400 Cals

Regardless of what bike you have just cruise at an uncomfortable but sustainable pace for 40 min!

Butts and Guts AMRAP

15 Min AMRAP
20 Stiff Legged Deadlift
10 Weighted Step Ups Right
10 Weighted Step Ups Left
20 Up and Over Crunches
20 In and Out Crunches

Stiff Legged Deadlifts and Weighted Step Ups may be done with a pair of dumbbells - single dumbbell/kettlebell - barbell - or even your sandbag.

Typical RX weights from other programming will work:
Men: 35-50# DBs / 75-95# Bar
Women: 20-35# DBs / 55-75# Bar

Step Up Height - 16-24" (depending on how tall you are)

Score: Total Completed Rounds / Reps

Goal: MOVE WELL and don't worry about speed. But try to keep moving the whole time. The goal is to treat this like an AMRAP though and the goal would be to get at least 4 rounds.

For the stiff legged deadlift - you need to keep the legs pretty straight with just a slight bend in the knee. Hinge from the hips and keep the back flat to grab the weight, then basically just squeeze your butt to stand up.

For the step ups you will hold either the dumbbell or kettlebell in one hand and step up with the opposite foot. Make sure your whole foot is on the box or whatever you are using to step up on. Do all 10 on one side before starting on the other.

For the up and over crunches - these may be done on the ground or on the edge of a bench or box. You will tap the ground on one side with the feet while leaning back - bring the knees up and over while also pulling the chest up and then back down on the other side.

The in and out crunches are just that. Feet and knees kick out straight (feet remain off of the ground) while you lower the shoulders. Feet and knees come in as shoulders come up!

If you are feeling it - you may add a small amount of weight between the feet for the abs movements!

Extra AB Work!

5 Rounds
:30 On
:30 Off

Plank Step Ups on Ball/Box

You will get into the top of a push up position with a ball, or stack of plates, or something right underneath your face.

You will walk your right hand onto the ball (stay pretty locked out) then your left. Then right hand down, and left hand down. Reverse the order for the next rep!

Do 30 seconds of constant motion, then 30 seconds rest. Repeat for 5 rounds.

MAMA MODIFICATIONS

STIFF LEGGED 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 it’s 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.

DB STEP UPS - 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 or shorter step/less range of motion. You can also try stepping laterally onto a stack of plates or something instead of stepping forward and up, sometimes this helps create some control in managing the position of the pelvis. Option to sub: Single Leg Glute Bridge, Hip Thrusts, Air Squat, Goblet/DB Squat

CRUNCHES - If you are working on managing symptoms of pelvic floor dysfunction or diastasis you can always try this movement with your focus on breath and tension strategies to manage the pressure in your core. You can also try to shorten the range of motion or lower the number of reps to something that allows you to move symptom free. If none of these options work, feel free to modify completely to something that is more effective for your long term core and pelvic health goals like any of the Functional Progressions, BD Windmills, Paloff Press, Bear Crawls, Banded Woodchop, Farmer Carry, KB Swing, or Ball Slam.

UP/DOWN PLANK - If you notice coning in the plank position try adjusting your breath and posture first. You could also try an elevated up/down plank or sub Bear Crawls, Bear Post Shoulder Taps, Elevated Shoulder Taps, Elevated Plank Walk Outs, Overhead Plate March, or Waiter Walks.

Running Warm Up
Full Body Simple Warm Up

2 Rounds

800m Burden Run or 400 m Burden Walk
40 Sandbag Push Up + Lateral Drag

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

Score: Total Time

GOAL TIME: 20 MIN

These are long rounds but should be kept under 10 minutes. And, those push up and drags take longer than you think so give yourself at least 4 minutes for that. Choose between the burden run vs walk based on what you can complete in under 6 minutes.

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.

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.

Back Rack Split Squat (5x10 (5R/5L))

For these back rack split squats you will do all 5 on one side and then all 5 on the other. You will get into a lunge position and stay there for 5 reps - then step in and switch sides!

Once in the lunge position you will go down and touch the back knee to the ground while keeping the front heel on the ground. Drive out of the front heel, but keep your weight balanced on both feet to stand. Make sure that your feet are not like on a tight rope but are about hip/shoulder width apart (side to side) too. Try not to let the chest come forward as you lunge. Keep the chest up and belly tight. Do all 5 on one side then switch feet without re-racking or dropping the bar.

Do a few warm up sets to determine a good starting weight for yourself. Do not count any warm up sets toward the 5 working sets. All working sets should be heavy.

Rest 2-3 min between sets.

Shoulder Press (5-5-3-3-1-1-1)

Score is heaviest single. Rest 2 min between sets.

For this the goal is to go heavier with each set.

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

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

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

7 Min

Against the Wall - Handstand Side Step Practice

For this you will kick up into a handstand against the wall. Take 3 "steps" (with your hands obviously) to the right. Then take 3 back to the left.

Make sure you spread your fingers and distribute your weight through your entire hand. Keep the ribcage pulled in and belly tight. Squeeze the cheeks and point your toes!

The goal here is to pretty much only have the heels in contact with the wall. No good putting your whole lower half against it!

Focus on keeping the shoulders pressing into the floor and engaged.

If you are finding this easy - try to do it away from the wall.

If you aren't ready to actually take steps practice some shoulder taps either against the wall or in a pike position.

7 Min AMRAP

2 Around the World Reps
2 Strict Behind the Neck Pull Ups

These can be broken up if necessary.

The around the worlds start in a hang position. From here you will work to keep your legs straight and make a massive circle out and around (all the way up to like a toe to bar) and then all the way around back down to hang. These are meant to be pretty strict, so no momentum is to be used.

These are TOUGH and require some flexibility as well. Scale to around the world with knees only if necessary.

For the behind the neck pull ups, your hands should be slightly wider than your regular pull up grip. Make sure you pull the head forward. These are definitely strict. Make sure you come all of the way down at the bottom.

If you are unable to do these you may sub banded strict (regular) or jump and slow lower (regular) pull ups!

For Time

Accumulate 2 Min in a V-Sit Hold with heels over a KB or Upright DB

RX+: 3 Min

Score: Time it takes for you to get to 2 Min (or 3 for RX +)

For this you will work to keep your legs STRAIGHT. Sit your butt on the ground and lift the heels and hold them over the KB handle. Try not to lean back. Hands should be slightly in front of the hips.

When you break - note your time and rest as needed before you go again. Your time is when you have accumulated 2 Min (or 3 for RX+).

Scale to 1 leg at a time if necessary.

Part 1 -

3-5 Rounds
Max Strict Chin Ups
Max Banded Chin Ups

Rest 3 Min Between Rounds

If you are unable to do strict chin ups - no problem. Scale to 5 Sets of 7 jump and slow lower chin ups.

Even if you can only get like 2-3 strict chin ups per round. Still do that part.

Choose a band that helps, but not TOO much. We don't want you getting more than like 10-12 more reps with the band each time.

If you don't have a band you can do the strict chin ups and then a set of kipping regular pull ups OR you can do rows to failure.

Part 2-

3-5 Rounds
Max Strict Dips
Max Skull Crushers

Rest 3 Min between rounds

You can do the dips on a stationary dip station or on the rings. If you have neither you can try setting up 2 boxes, chairs, your counter tops -whatever.

If you are unable to do any strict dips. You may sub 5 rounds of 7 jump and slow lower, followed by the max skull crushers.

Choose a weight for the skull crushers that won't allow you to get more than 10-15 reps after the dips. So light, but not insanely light.

For the dips, make sure you get the shoulder below the elbow at the bottom and complete lockout at the top!

Part 3-

Tabata Strict Press
(RESTING WITH BAR LOCKED OUT OVERHEAD!!)

4 Minutes of
20 Seconds ON
10 Seconds OFF

Barbell Strict Press

Score is total reps.

Rest or OFF portion is at the top locked out!

Do this with an EMPTY bar! If you don't have a barbell you may use dumbbells but go SUPER light.

Bar starts on the shoulder. When the clock starts you do as many reps strict press (no help from the legs) as possible.

When the clock hits 20 seconds you will "rest" in the lockout position at the top.

Repeat this 8 times or for a total of 4 min.

For each rep you must touch the shoulder at the bottom and get completely locked out with the bar over your head at the top!

Keep the ribs down and fight the urge to overarch!

Tall Snatch (3 x 5)

From the hang position you will pull the bar up and yourself under the bar quickly - landing in a solid overhead squat.

These are to be done very light. There is no dip to initiate this movement - instead the focus is on a quick drop into the overhead squat and aggressive pull and press to lock out of the bar.

Stand tall with a snatch-width grip, the bar hanging at arms’ length and the feet under the hips. Pull the elbows up and out fast, and move the feet out to your squat stance quickly. Pull yourself down as fast as possible while replacing your feet flat on the floor in the overhead squat position and locking the bar overhead. Focus on landing with the heels down, knees out, chest up, belly tight, butt below the knees, arms locked, shoulders pressing up, and armpits forward.

Don't rush out of the bottom position - but hold it and find stability before standing to complete the movement and re-set for the next rep.

Hang Snatch (1 x 2 (Take 15 Min to Find a Heavy Double))

We want to see you hit at least 7 working sets during this 15 min window. If you are able to go pretty heavy in this movement - take some time getting up to a working weight before you start the 15 min clock.

For these reps we are looking for 2 in a row each time without dropping. You can get as much rest as you need between sets so that is an indication you should push to go with something that is heavy for you!

If you are new to this movement you may choose to do a hang power snatch into an overhead squat. Otherwise you will perform the movement as:

You will deadlift the bar with a wide (overhead squat) grip. Bring the bar to the "hang" position at the waist. Practice the hook grip (thumb around the bar - fingers around your thumb).

From here you will make sure your feet are under the hips and heels are down. Hinge at the hips so that the torso comes forward, but keep the chest up. Allow the knees to bend slightly. Keep the heels down and pull the bar INTO the body and allow the bar to slide down the legs. Keep the arms straight. Once you are somewhere between the pockets and the knees you will change direction and start to stand UP hard and fast. You will want to make sure you finish UP with the bar going UP and not forward.

Shrug the shoulders and pull the elbows high and outside. As you are pulling UP on the bar - pull YOURSELF DOWN underneath it. Allow the feet to move out to your squat stance with the heels down. Reach the butt back and down as you pull under and keep the chest up and knees out. Land in a full squat position with the bar locked out over the middle of your body. Chest up and belly tight. Stand to complete the rep.

Lower back to the hips for the next rep.

Snatch Hang Pull (4 x 3 Tempo - 3 - 1 - 1)

From the Hang Position you will lower to just above the knee - pause - the explode up + shrug.

You should try doing this with the heaviest double that you got in Part 2 - or even a bit heavier.

You will start with the bar at the hips with arms long (the hang position).

Take 3 seconds to lower to above the knee. Focus on keeping heels down, bar pulled into the body and chest up. Pause for one second just above the knee. Then explode UP and SHRUG hard once you have finished with the hips/legs.

RUN VERSION

Run Version

Run 800 meters - MODERATE
Rest 2 Min

8 x 200 Meters HARD
(20 Sec Rest between 200s)

After final 20 Sec Rest...

Run 600 Meters - MODERATE
Rest 2 Min

6 x 200 Meters HARD
(20 Sec Rest between 200s)

After final 20 sec Rest...

Run 400 Meters MODERATE
Rest 2 Min

4 x 200 Meters HARD
(20 Sec Rest between 200s)

After final 20 Sec Rest...

Run 200 Meters Moderate

Score is total time, but don't mess up the paces for YOU to try to get a better score!

Moderate is a completely sustainable pace, but slightly uncomfortable.

Hard is HARD. Not 100%- 85-90% Effort with marginal drop off.

Rest means stop.

Run Version
No Measured Distance

Run 4 Min - MODERATE
Rest 2 Min

8 x :40 Seconds  HARD
(20 Sec Rest between)

After final 20 Sec Rest...

Run 3 Min - MODERATE
Rest 2 Min

6 x 40 Seconds HARD
(20 Sec Rest between)

After final 20 sec Rest...

Run 2 Min MODERATE
Rest 2 Min

4 x 40 Seconds HARD
(20 Sec Rest between)

After final 20 Sec Rest...

Run 1 Minute Moderate

Score is total distance if you are able to measure on a watch or something, but don't mess up the paces for YOU to try to get a better score!

Moderate is a completely sustainable pace, but slightly uncomfortable.

Hard is HARD. Not 100%- 85-90% Effort with marginal drop off.

Rest means stop.

ROW VERSION

Row Version

Row 1000 meters - MODERATE
Rest 2 Min

8 x 250 Meters HARD
(20 Sec Rest between 200s)

After final 20 Sec Rest...

Row 750 Meters - MODERATE
Rest 2 Min

6 x 250 Meters HARD
(20 Sec Rest between 200s)

After final 20 sec Rest...

Row 500 Meters MODERATE
Rest 2 Min

4 x 250 Meters HARD
(20 Sec Rest between 200s)

After final 20 Sec Rest...

Row 250 Meters Moderate

Score is total time, but don't mess up the paces for YOU to try to get a better score!

Moderate is a completely sustainable pace, but slightly uncomfortable.

Hard is HARD. Not 100%- 85-90% Effort with marginal drop off.

Rest means stop.

BIKE VERSION

Bike Version

Bike 4 Min - MODERATE
Rest 2 Min

8 x :40 Seconds  HARD
(20 Sec Rest between)

After final 20 Sec Rest...

Bike 3 Min - MODERATE
Rest 2 Min

6 x 40 Seconds HARD
(20 Sec Rest between)

After final 20 sec Rest...

Bike 2 Min MODERATE
Rest 2 Min

4 x 40 Seconds HARD
(20 Sec Rest between)

After final 20 Sec Rest...

Bike 1 Minute Moderate

Score is total calories, but don't mess up the paces for YOU to try to get a better score!

Moderate is a completely sustainable pace, but slightly uncomfortable.

Hard is HARD. Not 100%- 85-90% Effort with marginal drop off.

Rest means stop.

Butts!

5 Rounds
15 Staggered Stance DB Deadlifts Right Leg Forward
15 Staggered Stance DB Deadlifts Left Leg Forward
15 Seated Box Jumps or Jumping Squats (with a pause at bottom)
1 Min Rest

Suggested Weight Range:
Men: 30-50# DBs
Women: 15-35# DBs

Score: Total Time (including rest)

Goal: Move Well!

Stand tall with a dumbbell in each hand and hanging at your sides. Step forward a few inches with one foot and back a few inches with the other. Allow for a soft bend in the knees. Hinge at the hip, keeping your chest up, back flat, and belly tight. Guide the dumbbells alongside your legs. Touch one head of each dumbbell to the floor then drive through the heels as you squeeze your butt to come to fully standing. Switch your forward foot after you've completed 15 reps.

For the seated ox jumps we will start in a seated position at or just below parallel. You can sit on a low box, stack of plates - or whatever you can just to make that happen. In this seated position you will have the heels down roughly hip width apart. You need to be completely sitting - with the chest up. Use the ARMS!! Throw arms and jump from that dead stop position! You will want to think of exploding UP and then pulling the knees up FAST!!

Be careful! No bloody shin pics PLEASE!!

If you don't feel you can perform these safely or don't have the necessary set up, sub with jumping squats and pause at the bottom of each squat for 1-2 seconds.

Guts!

4 Rounds
30 Seconds Right Knee Up Plank
30 Seconds Rest
30 Seconds Left Knee UP Plank
30 Seconds Rest
30 Seconds Flutter Kicks
30 Seconds Rest

For the knee up planks you will start at the top of a push up position. You will bring one knee all the way up to the chest and hold for 30 seconds.

For the flutter kicks, start lying on your back. Lift your head and feet off of the ground, pressing your low back into the ground. Make small little swimming type kicks with the feet while keeping the legs straight and arms at your sides.

MAMA MODIFICATIONS

BOX JUMP/JUMP SQUATS - This is going to be all about managing the impact and pressure to your core and pelvic floor. If you feel any heaviness or pain in the pelvic floor or surrounding areas (i.e. tailbone, lower back, pubic symphysis) or if you notice symptoms like leaking pee, please consider adapting your approach or modifying the movement. You can ALWAYS substitute Step Ups or regular Air Squats if you want zero impact or even KB Swings if you want to get a little more explosive with your hips. For pregnant mamas, please remember that if you are unsure if you can complete the movement because of balance, strength, or coordination it may not be worth the risk of potentially falling or busting up your shins! For mamas further along in their Postpartum you can try a lower height of box to practice that two foot take off and landing without the extra impact. Focus on your breath and posture throughout the movement and do less reps if that helps you concentrate on good technique and awareness in your body.

FLUTTER KICKS - If you notice coning or doming in the set up position you can try elevating the legs, bending the knees, hands underneath glutes, or holding onto something over your head 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)

KNEE UP PLANK - Pay attention to any coning or doming in your belly. You can always modify with an Elevated Plank, Bear Hold, or Overhead Plate Hold. You could also do a timed set or certain number of reps/distance of Waiter Walks, Farmer Carry/March, or Bear Crawl. See the Mama Modifications Movement Library for demos.

5 Rounds

12 Sandbag Burpees
16 Sandbag Step Up and Overs

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

Score: Total Time

Goal: 16 Min

Simple but not easy! You're shooting for roughly 3 minute rounds on this one. Breathe on the Sandbag burpees and make sure you plant your feet in a good spot for when you transition to the ground to overhead portion.

Make sure on the step up and overs that you are comfortable stepping DOWN off the other side.

For the Sandbag Burpee, the bag will start right in front of your feet. Plant your hands on the bag a bit wider than shoulder width apart. Step or jump your feet back to a plank position and lower your chest to the bag, knees/thighs to the floor. Press back up to straight arms and step or jump your feet back in.

Grab hold of the overhand 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!

For the sandbag step-up 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 you heel! Stand all the way up onto the box, then back down the other side. Alternate stepping legs each rep.

Subs 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 stair/step, and simply step up and then back down alternating legs each rep.

Sumo Deadlift (7 x 3)

Rest as needed between sets. Go up each set if possible.

For this your stance will be slightly wider than your squat stance. Toes are turned out slightly grip is inside the legs. Bar will start against the shins with your arms straight and your chest up.

To start the pull, drive through your heels as you lift up through your chest. Keep the bar close and your knees pulled back and out of the way. Stand all of the way up to finish - no need to lean back or shrug at the top. Focus on driving the knees out throughout.

Supine Grip Barbell Row (4 x 6-8)

Underhand Grip Bent Over Row

Rest as needed between sets. Find a weight that 6 is attainable but more than 8 would be a stretch and try to hold weight for all 4 sets.

Bar starts at mid shin with a hinge at the hip and slight bend of the knees. Grip should be underhand (palms forward). Keep the bar close to the body and pull the elbows back as you pull the bar to between the belly button and chest. Pull it all of the way up!

Lower the weight under control all of the way down to straight elbows at the bottom of each rep!

2 Rounds

10 Scapular Pull-Ups
30 Seconds Bench Tricep Stretch
10 Banded Pass Throughs
20 Forward to Backward Swinging Kicks (On right + left)

For the Scap Pull Ups, begin in a dead hang on the bar, with your hands shoulder width apart. Engage the lats by "pulling down on the bar", creating as much space as possible between your shoulders and ears. Hold for two seconds. Lower back down into your dead hang position.

For the Bench Tricep Stretch, begin sitting with your butt on your heels, facing your bench (or, any apparatus you are using: Chair, couch, desk, etc.) Place your hands on the bench, palms down, and slide them forward until your elbows are supported. Arms should be shoulder width apart. With your knees together, lift your butt and set your hips directly over your knees. Allow your head to fall through your arms, and press your chest towards the floor. Bend your elbows and reach your thumbs toward your shoulder blades. This will intensify the stretch in the triceps. Engage your core by pulling the belly button into your spine.

For the Banded Pass Through, begin standing with your feet together, quads and butt squeezed. Round your hips under (think of yourself as a dog with its tail between its legs) to ‘turn on’ your core. 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 your butt/low back. 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.

4 Rounds

The Goal: Go Unbroken - Don't Come Off The Bar

5 Kipping Pull-Ups +
5 Kip Swings +
5 Toes to Bar +
Active Bar Hang - Go To Failure

Rest 2 Min Between Rounds

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Subs or Modifications:

Lower Numbers to 2-3 of each

OR

5 Kip swings+
10 Second Active bar hang +
5 Reps  lift toes/knees as high as possible

Score: Number of rounds completed without coming off the bar.

For the Kipping Pull Ups, start in a dead hang on the bar with your hands just outside shoulder width apart. Engage your belly like you're trying to touch your ribcage to your belly button as you press into the bar and reach your toes forward. Then drive your heels back, pull your head and chest forward, moving into an Arch position. Kick your feet forward as you squeeze your butt hard and fast. Use your arms to guide your chin above the height of the bar. Once your chin clears the height of the bar, push away from the bar and slightly lift your toes in the front to keep an even weight distribution. As you fall under the bar, move back into your arch position, setting yourself up for the next rep.

For the Toes to Bar, start in a dead hang on the bar with your hands just outside shoulder width apart. Engage your belly like you're trying to touch your ribcage to your belly button as you press into the bar and reach your toes forward. Then drive your heels back, pull your head and chest forward, moving into an Arch position. Sweep your feet forward and press into the bar. Using your core and hip flexors, swing your legs towards the bar, making contact with your toes. Simultaneously, press the bar towards the floor to help engage your lats. Once your toes make contact, allow your legs to swing back down, gaining momentum, and helping to reposition you back into your superman position. Continue to connect reps using the swing and momentum to your advantage. For additional help, check out the Toes to Bar program under Extra Programs on the member’s website.

Skill: Handstand Push Ups

EMOM 6 Min:
(Every Minute on the Minute for 6 Min)

30 Seconds Max Reps - Kipping Handstand Push Ups

Rest Remaining 30 Seconds

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Subs or Modifications

Pike on Box Handstand Push Ups

For the Kipping Handstand Push Up, kick up to a handstand against the wall, with your hands set outside the shoulders. Carefully lower yourself down to the floor, ending in a headstand against the wall. Rest your butt/lower back against the wall. Bend your knees and pull them down towards your triceps. Aggressively drive your heels towards the ceiling, and squeeze your butt. Finish with a lockout, reaching your head through your shoulders with only your heels in contact with the wall.

DO NOT go to failure. DO NOT slam down into the ground. Keep control throughout.

Part 1

4 Sets

Max Pull Ups (10+)
Max Push Ups (15+)

Rest 2 minutes after the Push Ups

Score: Total Reps of Both Combined

**Please choose a pull up style that doesn't allow you to get more than 20 reps each time. Go STRICT if you can!

For this part you go max pull ups right into max push ups. Then rest 2 minutes and repeat for 4 total sets.

Ideally, you should get 10 or more pull ups in the first round. If you need to, use bands, ring rows or bent over rows instead of pull ups. We want to see straight arms in the bottom and chin over the bar or chest contact with the rings, bar or DBs at the top.

Shoot for at least 15 reps on the push ups in the first round. If you need to on the push ups, go to your knees or elevate your hands to keep a rigid body position and achieve full range of motion.

Part 2

6 Min Alternating Tabata
(Tabata = 20 seconds of work followed by 10 seconds of rest)

Alternating DB Curls
Alternating Tricep Extensions

Score: Just enter weight used

The second part is also going back and forth between movements. So, 20 seconds of alternating curls, 10 seconds rest, then 20 seconds of alternating tricep extensions, 10 seconds rest. You will do a total of 6 rounds of each movement. Choose light weights to get lots of reps!

Both of these movements will alternating one arm at a time. You can be standing or seated.

For the tricep extensions, keep your upper arm vertical with biceps by the ears the whole time.

Barbell Clean Warm Up

Tall Cleans (3 Sets of 5 (Lightly Building))

From the hang position and no dip/drive. Clean the bar to the shoulder while dropping into a solid front squat position landing.

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

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

Clean Pull + Clean (7 Sets of 2.  2 = 1 Clean Pull + 1 Full Clean)

Must be touch and go. No dropping.

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

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

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

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

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

3 Min AMRAP
(As Many Reps as Possible in 3 Min)

Squat Clean Singles

Goal: 20+

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

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

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