20 Alternating Hang Clean & Press
12 Bear Hug Lunges

18 Alternating Hang Clean & Press
12 Bear Hug Lunges

16 Alternating Hang Clean & Press
12 Bear Hug Lunges

14 Alternating Hang Clean & Press
12 Bear Hug Lunges

....Keep lowering Alternating Hang Clean & Press Number by 2 per Round - Keep Bear Hug Lunges at 12 Until...

2 Alternating Hang Clean & Press
12 Bear Hug Lunges

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

Score: Total Time

Goal: Under 25 Min

The bear hug grip is sneaky. Make sure you keep the bag close to your body but can still allow yourself to breathe in those lunges.

In the hang clean and presses you might try not using the handles!

For the alternating hang clean and press, step your feet outside the bag then grip the sides of the bag on the short side and deadlift it to the waist.

Arms are long and straight. 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 allowing the bag to meet on one shoulder. Keep your heels down, butt back, knees out.

From here you will take it overhead by pressing or push pressing. Stand up hard and fast to pop the sandbag off the shoulder. Punch the sandbag up and over your head until arms are fully extended. Lower the bag back to your shoulder then to the waist, bag between your legs to set up for the next rep. You will alternate sides so for the set of 20 for example, it is 10 on each side.

For the bear hug lunge, hold the bag against your chest with your arms wrapped around the bag. Keep your belly tight, chest up and draw your elbows back alongside your ribcage to keep the bag close to your body. You may choose from forward stepping, reverse, or even walking lunges.

You will alternate legs so for the set of 12 for example - it's 6 per leg. Drive off of the heel and don't allow the knees to cave. We like the reverse lunge because the working leg stays planted so you end up being able to drive through the heel really well. You will step back and keep the heel down. Don't allow the knee to cave in. You will GENTLY touch the ground with the leg (knee) you stepped back with. Then drive off of the front foot (heel) to bring you back to standing. Switch legs for the next rep.

Back Squat (10 x 3)

Warm up to a moderate-heavy weight then stick with it across all 10 sets.

If you are participating in the 20 rep squat stuff you can either skip this or you can lower to fewer sets.

For these reps the bar will be on the back. Feet are shoulder width apart. Before you start the squat, you should make sure that the chest is up and belly is tight!

To perform the squat reach the butt back and down. Keep the belly tight and chest up. Keep the heels down. Drive the knees out and get the butt lower than the knees at the bottom. Do NOT allow any rounding of the back or plopping at the bottom.

To stand lead with the chest. Keep the the heels down, drive the knees out and keep that belly tight! Fight the weight from pushing you forward.

Rest as needed between sets. Shoot for about 2 min.

7 x 3

Weighted Pull Up Negatives

For these, you'll set up so that you can jump or kip your chin above the bar into the start position. Then slowly lock out your arms to lower yourself down. Be sure to go all the way to a full elbow lock out, even if your feet touch down first!

If you are unable to add weight to these that is totally fine - just do bodyweight!

If you are also doing the Street Parking Gymnastics this week - you may just choose to do that here or skip this part all together.

7 Min Headstand Practice

You can do this free standing or against the wall. Whatever you are comfortable with. Make sure you have some sort of mat, towel, padding - SOMETHING under your head.

The focus will be on the tripod position you create with the head and hands.

Find that position with the feet on the floor. Then bring the knees to the elbows.

Try raising 1 leg at a time. Then if you are comfortable, try both!

Keep pressure in the heels of your palms, keep your chin tucked and your belly TIGHT!

7 Min AMRAP
(QUALITY OVER QUANTITY)
5 Handstand Press Walks
3 Long Hollow Walk Outs

Def watch the videos for these guys!

For the handstand press walks you will basically place the hands down on the ground about 8 inches in front of the feet. Shift the weight into the hands and move the feet in. I say MOVE and not jump - if possible. Then you will move the hands forward about 8" and repeat.

The long hollow walkouts are basically an inchworm, but you will focus on keeping that hollow position and walking the hands out as FAR as you can in front of you before you walk your feet in!

7 ROUNDS
30 SECONDS ON
30 SECONDS OFF

TUCK WITH STRAP OR TOWEL

Score is total reps

For this you will hold a towel or a band in your hands above your head. Lay on your back with the arms and legs extended. You will come up and tuck the knees into the chest and reach the band or towel (or whatever) over the knees and shins then around the feet. Then you will allow the legs to straighten and will lean back slightly.

From here, you will tuck the knees back into the chest. Bring the towel or band back around and back to the start position.

If you are unable to do this holding a towel or band know that the longer the slack - the easier this will be. You may also just choose to do tuck ups and lose the band/towel altogether!

Part 1:

4 sets of:
8 Bench Press Immediately Into
15 Push Ups

Rest 2 Min Between Sets

Score: Weight Used on Bench Press

Goal: Choose a load on the bench you can perform all 8 reps unbroken and a version of the push up you can get all 15 reps unbroken for at least the first couple of sets.

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.

For the push ups, keep your body in a rigid plank position. Hands a little wider than shoulder width, elbows pointing back toward your feet. Lower your chest and thighs to the floor. Keep everything tight and press straight back up until your arms are straight.

Part 2:

3 Rounds of:

20 Alternating Dumbbell Bent Over Rows
20 Alternating Single Arm Tricep Extensions

Idea weight for Men: 30-50# DBs
Idea weight for Women: 20-35# DBs

(Use a different load for the different movements if necessary)

Score: Don't worry too much about it - and worry about quality over speed. But list your bent over row weight as your score and put your tricep extension weight in comments

Goal: Rest as needed on the second part but choose a load that you can perform a minimum of 6 reps per arm for each movement.

Set up for the bent over rows by deadlifting the DBs to just below the knee. From here, keeping the torso position set and the chest lifted - Keep one arm straight as you pull the other elbow up along side your body toward the ceiling. Keep your should drawn away from your ear the whole time. Forearm of the rowing arm should remain vertical. Slowly extend that elbow to extend your arm toward the floor and repeat on the other side. For twenty reps, that is 10 on each arm.

Keep the belly tight. No kipping or pulling your CHEST down!

For the single arm tricep extensions, the dumbbells will be vertical with the rear head hovering over each shoulder.

Keep the biceps by the ears, upper arms vertical. Extend one arm at a time until it is fully extended overhead. Keep the belly tight as you lock the elbows. Control the lower back down then repeat with the other arm. Twenty reps will be 10 on each side.

Snatch (Every :90 for 15 Min (10 Rounds))

Depending on your goal for this workout you can add weight for each rep of this or choose a difficult weight and try to hit it each time.

These meant to be full snatches - but of course you are welcome to work power if you want!

For the snatch your feet will start slightly more narrow than your squat stance. Hands will be out wide. Set up similar to a deadlift stance - with the hips a bit lower and the chest up.

Pull the bar from the ground focusing on keeping the heels down, keeping the bar close to the body, and arms long and straight! Once you get past the knees, you will pick up speed and think of JUMPING with the bar! Shrug the shoulders then pull/press yourself under into the overhead squat. Focus on keeping the heels down, knees out, hips lower than knees, chest up, bar pressed up with elbows locked and armpits forward.

Stand to finish!

USE A HOOK GRIP! Make sure your grip is wide enough to pass through and get behind your head at the bottom of the squat.


Pause Snatch Pull (5 x 3 (use 80% of heaviest snatch))

3 Second pause just below knee. No touch.

For these you will use the same snatch set up. For the first rep, you will pull from the ground the same way but you will pause for 3 seconds just below the knee. Then continue with just the pull/jump/shrug portion! Don't worry about pulling the bar up with the elbows or getting it over your head. For the next two reps, lower back down to just below the knee without the plates touching the ground. So the first rep is from the ground with a pause below the knee, then the second and third reps start from the pause at just below the knee.

RUN VERSION

Run Version

For Time
Run 400 Meters
Carry Heavy or Odd Object for 1 Min as far as you can
Run 400 meters
Carry Heavy or Odd Object as far as you can  for 1 Min...

Keep repeating until you have carried the object a total of:

RX: 800 Meters

RX+: 1200 Meters

Objects may include:

Heavy Sandbag
Heavy D Ball/Slam Ball
Heavy Kettlebell
Heavy Dumbbell
Plate

Weight for Object should be

Men: 60# plus if possible
Women: 40# Plus if possible

So the way this works if you were on a track for example. You would leave your object at the start line. At 3-2-1 go you would run 400 meters. When you get  back to the object you pick it up and run as FAR as you can with it in 1 min. When 1 min is up - you put it down and run 400 meters again. So let's say I got 75 meters with it in 1 min. I drop it there and circle back around to it. Pick it up again - and go as far as I can in one minute - drop it and loop around. Keep doing this until the OBJECT as traveled the RX or RX+ Distance.

You will need to wear a watch!

You can also do this with like a farmers walk!

This is another one Coach Hinshaw made me do a long time ago and it was awful. I basically did it on a 400 meter loop. I would run from my sandbag - 400 meters back to it - take it as far as I could in a minute and keep repeating for 1200 meters.

If you do not have a way to track your meters for the run and/or object carry, you can do something similar to the Row/Bike version but with 400m Run and 1 minute of step ups!

ROW VERSION

Row Version

7 Rounds
Row 500
1 Min Max Box Step ups holding heavy object

Score is total time!

Step ups should be 18-24" and can be with a sandbag on the shoulder/back - or a plate held in a bear hug position. You can also do the step ups holding dumbbells.

BIKE VERSION

Bike Version

7 Rounds
Bike 30 Cal (Men) /20 Calories (Women)
1 Min Max Box Step ups holding heavy object

Score is total time!

Step ups should be 18-24" and can be with a sandbag on the shoulder/back - or a plate held in a bear hug position. You can also do the step ups holding dumbbells.

4 Rounds
Not for Time

8 Goblet Cossack Squat Right
8 Goblet Cossack Squat Left
8 (4 count down + 4 count up) Stiff Legged Deadlifts
8 Around the World (there and back = 1)
8 Slow Lower Weighted Sit Ups (4 second negative)

Use a single DB/KB for Cossack Squat and either a pair of DBs/KBs or a bar for the deadlift.

If unable to do around the world - sub a supine pike up with a slow roll down.

Weight range suggestions:
Men: 35-55# DBs
Women: 20-40# DBs

Score: Enter Weight Used for Cossack Squat

For the cossack squat you will want to take a pretty wide/sumo stance. Hold the KB/DB at the chest and reach the butt back as you shift all of your weight (for the most part) into one side/leg. Lower to the bottom of the squat on the working side - the other leg will be straight. You may turn the non working leg out and keep only the heel on the ground on that side. On the working side make sure the whole foot is on the ground, knee is driving out. Keep the chest lifted and belly tight. Pause for a moment at the bottom. Stand.

For the stiff leg deadlifts these are NO TOUCH with a 4 second lower and a 4 second up! Knees should be pretty straight, heels down, back flat. Only go as far down as you can keep the back flat. This will depend on your hamstring tightness usually. Keep the bar or KB/DBs close to the body!

For the Around the World reps you will hang from the bar or you can do these lying on the ground. You will fight to keep the legs straight as you lift them and rotate them clockwise ALL the way around - then counter clockwise all of the way back. There and back = 1 rep. You can also do these with just your knees for a slight scale.

If you don't have a bar you will lie flat on the back and extend hands over head. Hold onto your dumbbell for added support. Roll your whole body up with the legs straight so that only your head and shoulders are on the ground. Then SLOWLY roll back down.

For the weighted sit up we are looking for a fast up - press the weight up overhead. Then roll down SLOWLY!

May also do these unweighted.

MAMA MODIFICATIONS

COSSACK SQUAT - Feel free to modify the range of motion or use assistance or a target to support you. You can also sub Lateral Step Up or regular Goblet Squat, Box Squat, or Shin Box Flow.

STIFF LEGGED DEADLIFT - This can be such a great movement for mamas! Focus on good posture, breathing mechanics, and midline stability. Feel free to use a band, lighter weight, or no weight at all.

AROUND THE WORLD - If you are working on managing or repairing diastasis you can modify the range of motion or work from the reclined position lying down on your back. If that still does not help, try Single Leg Lifts, any of the Functional Progressions, Pallof Press, or Banded Woodchop

Full Body Simple Warm Up
Squat Warm Up

5 Rounds

10 Sandbag step overs (L)
5 Bear complex reps
10 Sandbag step overs (R)
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 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.

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 (5-5-3-3-3-1-1-1-1)

So today you are working up to some super heavy singles on the bench. Only do this if you have someone to spot you or some sort of safety net!

This workout would be great to combine with the Suns Out Guns Out this week and you can go lighter or eliminate the dumbbell bench in that part if you want!

Ok so, for this the goal is to go up in weight each time. Rest 2-3 min between sets. The first set of 5 is heavy but manageable. The second set is a really rough set of 5.

First set of 3 is just a little heavier than the last set of 5...and so on.

Make sure you can have your heels on the ground for these even if you need to put plates on the floor by your bench! For these reps - pull the shoulder blades back and down. Make sure as the bar is lowering to the chest that the elbows go back and the grip is similar to the width you would use for going over head - don't go super wide. Touch the chest at the bottom. Lock out completely at the top.

If you don't have a spot and still want to bench - just don't do the singles. Do 9 sets of 5 at a safe weight.

400 Meter Heavy Object Carry for Time

If the object is super heavy - Men 80-100# or more / Women 60-70# or More - you can bear hug the object.

If you don't have a sandbag/ball or something that heavy you will hold a plate or something in your hands at a 90 degree angle at the waist and walk.

You may also choose to carry the bar in the front or back rack and walk.

This is to gain strength in the upper back and midline!

Do your best to keep your lower belly engaged. Avoid letting your hips sag forward to counter the load. Take deep breaths.

EMOM x 7 min
(Every Minute on the Minute for 7 minutes)

10-sec Active Hang
5 Scap Pull Ups
5 Kip Swings

If you complete all the work within the minute, count that as a round toward your score. Max is 7.

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

For the 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 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.

Handstand Hold (Max Effort)

Log your reps as however many seconds you held for. That may mean converting minutes to seconds (Total # of Full Minutes Completed x 60 + Any Additional Seconds - So if I held for 2:13, it's 2 x 60 = 120, + 13 = 133 seconds)

Handstand hold can be against the wall or free standing. If you are just getting comfortable with inversions, try going into a pike hold with your feet up on a box.

Stack your hips as directly over your shoulders as you possibly can. Be sure to keep your quads and butt squeezed tight. Imagine you're tucking your ribcage into your belly button. Continuously press your hands into the floor, driving your shoulders into your ears. Keep your chin tucked and head neutral.

4 Rounds FOR QUALITY

15 Kipping Pull Ups
30-sec L-Sit (or V-Sit)
0.5x Time of Max Effort Handstand Hold

Rest 1 minute between Rounds

The goal for these kipping pull ups is to improve your stamina so, ideally, they should be done in no more than 2 sets. If you would need to break these 15 up more than twice, consider reducing the total # of reps to something you CAN do in two sets. (For instance, if you know you could do two sets of 5 but that would be your limit, reduce to 10 reps). If you can only do 1-2 reps at a time, your goal today should be to squeeze out a rep or two more. Do this 3-4 times before moving onto the next movement.

For the L-Sit, set up parallettes, stacks of plates, boxes, or chairs just outside of hip-width apart. Stand inside of your supports and place your hands onto them. Pressing into the supports to create space between your shoulders and ears, lift your feet from the ground and reach your legs out in front of you. Ideally, you'll lock your knees out, squeezing your quads tight and pointing your toes. You can bend at the knees and/or tuck them closer to your belly to make this more accessible.

If you choose to do the V-Sit, it's the same idea as the L-Sit except you'll be seated on the ground with a kettlebell or dumbbell in front of you. You'll extend your legs up over the weight, working hard to sit up tall and keep your spine long.

For the handstand hold, you'll cut your max effort hold in half and complete that time at the end of each round. So if your max effort hold is 2:30, you'll hold for 1:15 each round. You can accumulate that time if you need to. All the same points of performance apply.

Bicep Giant Set

3-5 Sets
10 DB Preacher Curls Right
10 DB Preacher Curls Left
20 Alternating Hammer Curls
1 Min Light Weight / Empty Barbell Curls

Minimal Rest Between Movements. Rest as needed between rounds!

Score is weight used for Preacher Curls

If you don't have something to rest against for the preacher curls, you may sub seated concentration curls - elbow on the inside of the knee!

Make sure for all 3 types of curls you open the elbow joint completely at the bottom of each rep!

Shoulders Super Set

3-5 Rounds
20 Alternating DB Front Raise
10 DB Side Lateral Raise

Use same weight for both if possible.

No rest between movements. Rest as needed between rounds.

For the front raise you will alternate arms for each rep. Bring the dumbbell from the hip pocket position to straight out in front of the shoulder with the palm facing down. Allow a slight bend in the elbow.

You will also allow a slight bend in the elbow for the lateral raises. For these you will start with the dumbbells at the pocket position out to the side (and maybe slightly in front).

Tall Jerk (4 x 4)

Starting with the bar just above the head - push under to lockout - stand.

For this movement you will use a pretty light - for the first set even empty - bar. You will press it about half way up - just above the forehead. Then you will pause and then BAM!!! Press yourself down SUPER fast to lockout!

You may choose to practice this with a push or a split jerk. This is really training speed under the bar and the concept of you pressing YOURSELF down and not the bar up.

When you land the bar should be locked out over the middle of the body with the belly tight and the elbows locked.

If you do a split the front heel should be down. Make sure the back foot doesn’t turn out excessively. Both front and back knees should be bent.

Clean and Jerk (7 x 2 (singles <10 sec rest between singles))

Clean may be power or full. Warm up to a working weight before counting your first set of the 7. Add weight as technique allows. Rest as needed between sets.

For this you are doing 7 x 2 (1-1) so that means you don't have to hold onto the bar as touch and go sets.

The bar will start on the ground. Heels are down, knees are bent slightly, arms are long and straight, bar is close to the body, back is flat and chest is up. You will clean it by driving the heels into the ground as you lift your chest. Keep the arms straight! Once past the knees you will pick up speed. Keep the heels down as you stand hard and fast and finally almost JUMP with the bar as you shrug the shoulders. Elbows will pull up and out to keep the bar close as you pull yourself under the bar. You may catch in a full squat or a partial squat with the bar on the shoulders and elbows high. Heels should be down and knees out in the catch.

Since these will be heavy you should stand with the bar out of the clean and then re-set the feet and anything else before the jerk.

For the jerk you will dip by keeping the heels down, allowing the knees to come forward and out. Keeping the chest up and not dropping it forward. Let the hips sink straight down. The dip is shallow. From the dip you will stand up hard and fast jumping the power from the legs into the bar. Pop the bar off of the shoulder and continue pressing it up, but also YOURSELF DOWN! You may catch in a power or split position. Stand to finish.

RUN VERSION

Run Version

12 Min Run
- 4 Min Easy
- 4 Min Moderate
- 4 Min Hard

Rest 3 Min

9 Min Run
- 3 Min Easy
- 3 Min Moderate
- 3 Min HARD

Rest 2 Min

6 Min Run
- 2 Min Easy
- 2 Min Moderate
- 2 Mn HARD

Rest 1 Min

3 Min Run
- 1 Min Easy
- 1 Min Moderate
- 1 Min HARD

Score: Total Distance if you are able to calculate it! If not just keep the appropriate paces and times.

Goal: Do NOT mess up the pacing trying to get a better score.

Each interval is its own separate event. Each interval is broken up into thirds (easy, moderate, hard). As example, the 12min has a 4 min easy run, 4 min moderate run, 4 min hard run. The pacing is reset after every interval. The key to this workout is the easy is EASY and the hard is HARD.

What this means is that HARD for 4 min is slower than HARD for 1 min, etc. Base it off of that level of effort in that given time domain.

ROW VERSION

Row Version

12 Min Row
- 4 Min Easy
- 4 Min Moderate
- 4 Min Hard

Rest 3 Min

9 Min Row
- 3 Min Easy
- 3 Min Moderate
- 3 Min HARD

Rest 2 Min

6 Min Row
- 2 Min Easy
- 2 Min Moderate
- 2 Mn HARD

Rest 1 Min

3 Min Row
- 1 Min Easy
- 1 Min Moderate
- 1 Min HARD

Score: Total Distance

Goal: Do NOT mess up the pacing trying to get a better score.

Each interval is its own separate event. Each interval is broken up into thirds (easy, moderate, hard). As example, the 12 min has a 4 min easy row, 4 min moderate row, 4 min hard row. The pacing is reset after every interval. The key to this workout is the easy is EASY and the hard is HARD.

What this means is that HARD for 4 min is slower than HARD for 1 min etc. Base it off of that level of effort in that given time domain.

BIKE VERSION

Bike Version

12 Min Bike
- 4 Min Easy
- 4 Min Moderate
- 4 Min Hard

Rest 3 Min

9 Min Bike
- 3 Min Easy
- 3 Min Moderate
- 3 Min HARD

Rest 2 Min

6 Min Bike
- 2 Min Easy
- 2 Min Moderate
- 2 Mn HARD

Rest 1 Min

3 Min Bike
- 1 Min Easy
- 1 Min Moderate
- 1 Min HARD

Score: Total Calories

Goal: Do NOT mess up the pacing trying to get a better score.

Each interval is its own separate event. Each interval is broken up into thirds (easy, moderate, hard). As example, the 12 min has a 4 min easy bike, 4 min moderate bike, 4 min hard bike. The pacing is reset after every interval. The key to this workout is the easy is EASY and the hard is HARD.

What this means is that HARD for 4 min is slower than HARD for 1 min etc. Base it off of that level of effort in that given time domain.

Part 1:

4 Rounds
8 Split Squats (Right)
8 Stiff Legged Deadlifts / Good Mornings
8 Split Squats (Left)
8 Stiff Legged Deadlifts / Good Mornings.

Rest as needed between movements and rounds.

Score: Weight used

Goal: Good and controlled movement. You shouldn't have to break any of these sets.

For the split squats you may hold a dumbbell in each hand or place a barbell on the back.

Your back leg should be slightly elevated on a stack of plates, a bench, or a box - something like that. Make sure that your front leg is far enough forward that when you go down your heel stays down when your butt is below your knee. Don't allow the knee to cave in as you go down or up.

For the stiff legged deadlifts you will hold the dumbbells in each hand at the waist. Reach the butt back and keep the knees MOSTLY straight. Keep the chest up, belly tight, arms straight and pull the weight in close to the body. Allow the dumbbells to slide down the leg - keeping the heels down.

You will lower the dumbbells until they are at roughly mid-shin level. Drive through the heels, lift the chest, and squeeze the cheeks to stand up.

If you choose to do good mornings, the bar will be on the back. You will keep the chest lifted, belly tight, and heels down. Reach the butt back and allow a SLIGHT bend or softening of the knees. Lower the chest to 90 degrees (or less if you start to lose position). Squeeze the butt to come back up!

Alternating Tabata:

6 Rounds (6 Min Total)

20 Sec Plank Hold
10 Sec Rest
20 Sec Russian Twists
10 Sec Rest

No Score!

For the plank hold you will be on the elbows. The shoulders, hips, knees, and ankles should all be in one line.

Do not allow the hips to sink or the butt to be up high.

For the Russian twists you may use a dumbbell, plate or med ball. You will hold the weight in both hands and sit on the ground with legs out in front, knees bent slightly, and heels on the ground. Lean back slightly and touch the weight on the ground on one side then the other.

Rough idea for weight to use is 15-25# for women - 35-45# for men.

Move consistently for 20 seconds each time.

MAMA MODIFICATIONS

SPLIT SQUATS - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, lower the height for the back leg or modify to a squat, hip thrust, glute bridge. If you can perform the movement pain free but having a hard time with the balance (especially preggo mamas who have a challenge with changing center of gravity!) feel free to keep both feet on the ground for a regular lunge or a split stance Romanian Deadlift.

STIFF LEGGED DL/GOOD MORNINGS - This can be such a great movement for mamas! Focus on good posture, breathing mechanics, and midline stability. Feel free to use a band, lighter weight, or no weight at all.

PLANK HOLD - Pay attention to any coning or doming in your belly and try adjusting your breath, posture, or tension strategy first. You can always modify with an Elevated Plank Hold, Bear Hold, Farmer Carry, Front Rack 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.

RUSSIAN TWISTS - If you are working to manage or heal diastasis you can try keeping your torso a little more upright, sitting on a chair/box/bench, using lighter weight, or a shorter range of motion. You can also sub Pallof Press, Functional Progression 2, Dumbbell Windmill, Banded Woodchop (see Visit Mama Modifications Movement Library on the Members Only Website for demos)

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

200 M run
15 Bent over Slams
10 Sandbag Sit ups

RX Men 50-70#
RX Women 50-30#

Score: Total Number of Completed Rounds + Any Additional Reps

Goal Time: 7+ Rounds

The run should take roughly 1 min. If you are unable to run for space or weather reasons you may sub 1 min of double or single unders, or even just a low step up.

For the bent over slam you will have your feet roughly hip width with the heels down. Bag should be as close to your body as possible. You should be in a deadlift set up with the butt back and knees bent slightly. Keep the belly tight and chest up.

Deadlift the bag to the middle of the shins. Then from that position pull the elbows back bringing the bag to the chest/belly. Once you pull it all of the way up - SLAM it down to the ground hard. You throw it by pressing it down almost like a push up or bench press. That is one rep.

For the sit ups you will hold the bag at the chest. You may do whatever you like with your feet. We would like your shoulders to touch the ground at the bottom each time and for you to sit all of the way up with your bag. If your bag is too heavy you may choose a lighter object for that portion.

Unable to do sit ups at this time? You may choose to do sandbag squats.

Deadlift (7 x 3 )

These are intended to be the same weight across all 7 sets. Warm up to about 80-85% if you know those numbers and see if you can hold that. Or if that is feeling light today - feel free to go a bit heavier.

If you don't know percentages - NO problem! Feel how things are feeling as you are doing warm up sets. Find something challenging for you  If you get a few sets in and feel you should go Up or Down - don't hesitate. It might take some time to figure out what you are capable of. Your score is the weight you do across all 7 sets - or your heaviest set.

Rest 2 min between sets.

For the deadlift the bar will start on the ground. Your feet are under the hips with the heels down. The bar is close to the body. Bend at the hip and bend your knees slightly. Keep the chest up, belly tight, and back flat as you grip the bar just outside of the legs with the arms straight.

To lift the bar you will dig the heels into the ground and raise the chest. Actively pull the bar INTO your body to keep it close! Keep that belly tight and don't allow the weight to pull your spine out of that rigid position. Once past the knees think about squeezing the butt to bring you to a complete standing position. You don't need to lean back or shrug. Just stand all of the way up.

To lower the bar you will reach the butt back and once again actively pull the bar into your body to keep it close. Keep the knees out of the path of the bar by delaying any major knee bend until after the bar has past the knees.

These should be touch and go sets of  3 with now excessive bounce at the bottom.

7 Min AMRAP

Weighted Strict Pull Ups

RX+: (Must be done in sets of 3)

Put weight you used in comments.

For this if you need to just do strict pull ups with no weight that is fine.

Since 7 min is a long time and it's just pull ups - we prefer a sub for this one (for those of you who don't have strict pull ups) to be banded strict OR supine (body parallel to the floor) bar or ring rows.

We don't want you doing a million reps of the slow lower.

Make sure you hang completely from the bottom and get the chin over at the top of each rep.

7 Min EMOM
3-5 Jumping Bar or Ring Muscle Ups

Make these Pretty!! YES - do jumping even if you already have this skill. Focus on no "chicken wing" or sloppiness in the transition.

See video for multiple options.

Ok, so we want you to jump from a height that is difficult somewhat but REALLY allows you to practice good positions and good technique.

Bend the knees so that at the bottom the arms are straight. Practice that kipping motion forward and back. As you go back use your lats pressing down! From that position use your legs but also pull down with the lats keeping the arms as straight as possible to bring your hips to the bar or rings. Do a big sit up.

If doing ring muscle ups pause for a second in the bottom of the dip. Focus on keeping the rings close together throughout!

No score for this - we are going QUALITY over QUANTITY.

7 Min AMRAP
1 Strict Pull Up
1 Strict Dip
2 Strict Pull Ups
2 Strict Dips
3 Strict Pull Ups
3 Strict Dips...

Keep going up by 1

Score is last Round where you completed both + any additional reps.

Goal is to get to at least 7-7

So if you get through the 7-7 and then get 3 strict pull ups in the round of 8s, your score is 7+3.

For this - the goal is PRETTY low. Because if you CAN do these unassisted - go for it.

If you need a band assistance or to do slow negatives - that is ok too.

The MAIN priority with this one is full range of motion. ALL of the way down at the bottom of the pull up - chin completely over at the top.

For the dips you can do stationary - ring - between 2 boxes - whatever. Dip the chest and shoulders forward and get the shoulder lower than the elbow at the bottom. Lock out completely at the top.

7 Min
30 Seconds ON
30 Seconds OFF

Shoot Throughs

RX+: No Touch in the Front

1 rep = Forward and Back

Score: Total Reps from the whole 7 min.

For these shoot throughs you will have the hands each on an elevated SOMETHING. This can be 2 benches, 2 boxes, paralletes, 2 chairs, 2 stacks of plates - whatever.

You will start in the top of a push up position in a good hollow body position. You will tuck the knees and swing forward and through to a straight leg/straight arm position with the feet out in front and the hips UP!

Then you will come back through to the original starting position. All of that is 1 rep.

For RX+ you will not allow your feet to touch in the front. You still need to kick your legs to completely straight though. See demo for details on that one.

Part 1

5 Sets

2 Push Press Every 15 Seconds for 1 Min.
Resting position is Bar/Dumbbells Locked Out Overhead.

Rest 2 Min Between Sets

So it will start with 2 push press - then rest overhead until 15 seconds. Then another 2 Push Press - rest overhead until 30 seconds. 2 Push Press - rest with bar overhead until 45 seconds. 2 Push Press - hold bar overhead until the 1 min mark.

Rest 2 Minutes.

Your press is going to be super fatigued! Use that strong leg drive to get the bar overhead. Do not let go of the belly during the overhead hold. Keep the rib cage down!

Start light and add weight each set if possible.

Part 2

3 Sets

Max Dips

Rest as needed between sets.

Dips may be ring, stationary, or bench - but should be strict. Use a band to assist if necessary but no kipping.

Make sure to get the shoulder below the elbow at the bottom and completely lock the elbows at the top.

Part 3

3 Sets

10 Arnold Press

Rest as needed between sets

Dumbbells will start at the shoulder with the wrists facing your shoulders. You will press out as you rotate the wrist forward to lockout.

Keep the rib cage down and control the movement.

Finish each rep with the bicep by the ears!

Part 4

4 Sets

12 Dumbbell Tricep Extension
(Seated or Standing)

Rest as needed between sets.

Hold a single dumbbell behind the head. Hold it by the head of the dumbbell. Keep the biceps by the ears, belly tight as you lock the elbows. Control the lower back down.

Muscle Snatch (5 x 1)

Not looking for a 1 rep max here or anything. But you can increase in weight as you work through the five sets. This movement is used to encourage a violent hip extension and a strong and fast turnover.

Focus on the pull from the ground being controlled with speed picking up after you pass the knee.

Elbows come high and outside to keep the bar close.

Finish by pressing into the bar.

On the muscle snatch there is no re-bend of the knee. Keep the butt, quads, and belly squeezed as the bar comes overhead.

Power Snatch Balance / Power Drop Snatch (5 x 3)

This is the same as a snatch balance, but only going part of the way down -catching in a power position.

Again, not looking to max out on this one, but practice good positions. You can increase in weight as you get more comfortable with the movement.

Bar starts on your back with your hands in the snatch grip.

Dip with an upright torso, knees go forward and heels stay down.

Drive into the bar, getting it off of your shoulders and press the bar straight up as you press yourself down.

Feet should move from a more narrow stance at the set up to a wider (squat) stance when you push under.

Catch the bar with completely locked out elbows and shoulders, bar right over the middle of your body, in a 1/4 squat.

Stand completely with the bar still overhead, then return it carefully to your back.

If you choose to do the Power Drop Snatch, it's the same as the Snatch Balance but you will not dip and drive the bar upward. Rather, you'll go from a complete standstill before shifting the feet out and dropping into the squat while pressing the bar overhead.

Power Snatch (5 x 2)

5 sets of 2. Increase load at each set, if your form allows for it.

You may drop between reps, but it needs to be a quick reset.

Use the drills before to warm you up and prime you to move well for these.

This movement is basically a combination now of the muscle snatch and the drop snatch.

Pull the bar off of the ground, under control. Arms stay straight until you finish with the legs and the hips. Fast turn over of the elbows and wrists as you pull and press yourself under the bar, catching in a 1/4 squat.

RUN VERSION

Running Version
(you have marked distances)

7 Rounds
Jog 200 Meters - Pretty Chill
300 Meters HARD
100 Meter Walk

No rest between rounds.

The 300 meters is HARD but can't be 100% because you need to go straight into the walk and then straight into the next round.

Running Version
(not sure on distances)

7 Rounds
Jog 2 Min
1 Min HARD
1 Min Walk

No Rest between rounds.

The jog is moderate but chill. The HARD is HARD but not 100% because you need to be able to walk for 1 min and then go straight into next round.

This is a 28-minute effort.

ROW VERSION

Row Version

7 Rounds
Row 250 Moderate/Chill Pace
Row 350 Meters HARD
Row 150 Meters SLOW

No rest between rounds

The Moderate/chill pace needs to be different than the slow pace. Moderate/chill is faster.

Hard is hard, but can't be 100% because you will go into the slow row immediately and then immediately into the next round.

BIKE VERSION

Bike Version

7 Rounds
15 Cal Men / 10 Cal Women - Moderate Pace
20 Cal Men / 15 Cal Women
HARD
10 Cal Men / 7 Cal Women Slow

No rest between rounds.

Moderate pace and slow pace are different! Make sure you look at your monitor and pedal slower/less forcefully on the slow pace than the moderate pace.

Hard is hard but not 100% since you get no rest after!