Back Squat (3-3-3-2-2-1-1-1-1)

Goal for this one is to go up for each set! If you haven't tested what you are capable of for a single in a while - today is a great day to do that!

Rest as needed between sets!

For these squats you will have the bar on the back (not on the neck but on the traps across the shoulders). You will have your feet roughly shoulder width apart.

Tighten the belly and reach the butt back and down. The goal is to keep the heels down, knees out, chest up but also belly tight. Get the butt below the knees at the bottom without losing any of those things and stand all of the way up at the top.

Only go as heavy as you can maintain good form! We would rather have you go lighter and all of the way down than shorten it just to add more weight.

If you aren't feeling the PR vibes today - that's OK! Just go as heavy as you can today!

Enter your heaviest single as your score.

Pistols (3 x 20)

Alternate legs. So 10 per leg per set.

If you are great at these, feel free to add weight at the chest.

For these single leg squats you will stand on one foot and lower yourself until your butt is lower than your knee.

For these most people will really have to lean the chest forward to keep the heel down. This is ok. Try to avoid the knee caving in. If you need to hit a target at the bottom that is fine. You may also choose to do them holding onto something for support, or by performing rolling pistols.

PART 1

Every 20 Sec for 8 Min (24 Rounds)

1-2 Toes to Bar

If you have 1 T2B but struggle to string together 2, your goal today should be to fight for that second one. Even if that means just "going for it" but missing.

If you have 2 T2B consistently, your goal is to string together 2 unbroken every round.

Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands.

If you don't have a pull up bar, sub with 3-4 V-Ups.

Or, modify to Knee-Ups, Supine Toe Touches or regular sit-ups if you need to!

PART 2

Get as far as you can in 7 min

2 HSPU
2 Burpees
4 HSPU
4 Burpees
6 HSPU
6 Burpees
8, 8...
10, 10...

Score: Total # of Completed Reps

Goal: 84 reps (Finish the 12s)

If you have Strict HSPU, try starting out with those for the first lower-rep rounds then transition to Kipping in the higher volume rounds and as your breathing and heart rate rise from the burpees.

For the handstand push ups, hands should be slightly wider than shoulder width and about 8-12 inches from the wall. When you lower to the floor, your head should be closer to the wall than your hands. Keep your belly tight to avoid over extension of your spine. You may perform them strict or kipping. Control your descent down and lock out your arms at the top!

Modify this by doing pike presses with your feet on a box.

Part 1:

10-9-8-7-6-5-4-3-2-1 Reps of:

Shoulder Press
Chin Ups

So you do 10 of each, then 9 of each, 8 of each....and so on until 1 and 1.

Score: Enter weight used for Shoulder Press.Reps unbroken if possible. Rest as needed between movements / sets.

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 chin ups, these should be strict, so use a band or switch to a supine row with chin up grip.

Your grip will be supinated, meaning your palms facing you. Hands can be shoulder width or even even narrower.

Squeeze your butt, your legs and your belly. Draw your shoulders away from your ears before you pull. Chin should be above the bar at the top and arms straight at the bottom.

As many rounds as possible in 7 minutes of the following upper body 21 Complex:

7 Bicep Curls
7 Upright Rows
7 Shoulder Press

Use an empty bar or lighter single dumbbell for the complex.

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 10-12 Rounds (pick weight accordingly)

Put weight used in comments.

These will be 7 full curls, right into 7 upright rows, right into 7 shoulder press. If you need to put the bar down to rest, try to do it between rounds rather than during a round.

If you want to get real crazy, use an overhand grip on the curls!

Make sure your arms are straight at the bottom, elbows stay pinned to your torso the whole way and your hands get as close to your shoulders as possible at the top. Make sure you keep your belly braced and your torso upright.

Same with the upright rows, belly tight and standing tall. Pull your elbows high and outside when you pull. Make sure they stay above the bar or dumbbells the whole way. Raise the weight up to about mid chest and lower. Use control all the way up and down.

Clean + Front Squat + Thruster (20 Min to Go Heavy )

As an unbroken complex:
Full Clean
Front Squat
Thruster

You will warm up and then put 20 min on the clock and try to find your heaviest set possible of the complex. Complex must be unbroken, which means you must hold onto the bar for all 3 parts without dropping the bar.

For the Full Clean, the bar will start on the ground. Feet are under the hips and hands are outside of the legs. Heels are down, knees are bent and there will be a hinge at the hips. Back is flat with the chest up. Arms are long and straight.

To lift the bar, you will drive the heels into the ground as you lift the chest and pull the bar into the body. Once past the knees you will pick up speed. Keeping the arms straight stand up (jump) hard and fast. Shrug the shoulders. As the bar starts to travel up, pull the elbows high and outside to keep the bar close to the body. Pull YOURSELF DOWN under the bar. Bring the elbows around and through FAST as you pull down. You will land in a solid front squat with your heels down, knees out, butt lower than the knees, chest up, elbows high, belly tight! No plopping or rounding. Stand by driving the heels down and leading with the elbows.

Then you will perform a front squat. Elbows stay up. Belly stays tight. Reach the butt back and down to the bottom of the squat. Once again, stand.

For the thruster you will do ONE MORE front squat. This time as you stand out of the squat you will pick up speed. Almost jump with the bar to pop it off of the shoulders. Move the face out of the way. Press the bar straight up and lock out over the middle of the body with the biceps by the ear. Keep the belly tight!

So altogether, you will be squatting THREE TIMES for one complex - once in the full clean, once in the front squat, and another in the thruster!

3 x 1 Min Double Dumbbell Overhead Hold

Rest as needed between Sets

Score is the weight you used

(if you use 25# Dumbbells put 25# as your score not 50#)

Press those babies up there, get the biceps by the ears, keep the belly tight and HOLD for 1 min!!

RUN VERSION

RUN VERSION: (FOR METERS)

PART 1: 5 Minutes Max Distance

Rest 5 Min

PART 2: 5 Rounds of 1 Min ON / 1 Min OFF for Max Distance

Rest 5 Min

PART 3: 10 Rounds of 30 Sec ON / 30 Sec OFF for Max Distance

Rest 5 Min

PART 4: 20 Rounds of 15 Sec ON / 15 Sec OFF for Max Distance

Goal: Go hard on each interval. They are all different and you get significant rest.

Score: TOTAL distance added from all four parts - but note distance for each part in comments.

Each interval is meant to be pretty all out. See which one you excel in the most.

REST means REST. This is not a jog or a walk. Nothing that happens during the REST can count toward your total distance.

RUN VERSION: (NO MEASURED DISTANCE)

PART 1: 5 Minutes @ Hard Pace

Rest 5 Min

PART 2: 5 Rounds of 1 Min ON / 1 Min OFF @ Hard Pace

Rest 5 Min

PART 3: 10 Rounds of 30 Sec ON / 30 Sec OFF @ Hard Pace

Rest 5 Min

PART 4: 20 Rounds of 15 Sec ON / 15 Sec OFF @ Hard Pace

Goal: Go hard on each interval. They are all different and you get significant rest.

Score: This one is for those of you who might not have a way to measure total distance but still want to get some running in.

Each interval is meant to be pretty all out. See which one you excel in the most.

REST means REST. This is not a jog or a walk.

ROW VERSION

ROW VERSION: (DISTANCE)

PART 1: 5 Minutes Max Distance

Rest 5 Min

PART 2: 5 Rounds of 1 Min ON / 1 Min OFF for Max Distance

Rest 5 Min

PART 3: 10 Rounds of 30 Sec ON / 30 Sec OFF for Max Distance

Rest 5 Min

PART 4: 20 Rounds of 15 Sec ON / 15 Sec OFF for Max Distance

Goal: Go hard on each interval. They are all different and you get significant rest.

Score: TOTAL distance added from all four parts - but note distance for each part in comments.

Each interval is meant to be pretty all out. See which one you excel in the most.

REST means REST. This is not a slow row or recovery row. Nothing that happens during the REST can count toward your total distance.

BIKE VERSION

BIKE VERSION: (CALORIES)

PART 1: 5 Minutes Max Calories

Rest 5 Min

PART 2: 5 Rounds of 1 Min ON / 1 Min OFF for Max Calories

Rest 5 Min

PART 3: 10 Rounds of 30 Sec ON / 30 Sec OFF for Max Calories

Rest 5 Min

PART 4: 20 Rounds of 15 Sec ON / 15 Sec OFF for Max Calories

Goal: Go hard on each interval. They are all different and you get significant rest.

Score: TOTAL calories added from all four parts - but note calories for each part in comments

Each interval is meant to be pretty all out. See which one you excel in the most.

REST means REST. This is not a slow cycle or recovery pace. Nothing that happens during the REST can count toward your total calories.

5 Rounds (No measure)
30 Seconds Weighted Side Step Up Right
30 Seconds Rest
30 Seconds Weighted Side Step Up Left
30 Seconds Rest
30 Seconds Weighted Reverse Lunge Right
30 Seconds Rest
30 Seconds Weighted Reverse Lunge Left
30 Seconds Rest
30 Seconds Right Arm to Left Toe Weighted Crunch
30 Seconds Rest
30 Seconds Left Arm to Right Toe Weighted Crunch
30 Seconds Rest

So much work in 30 minutes!!

Score is weight you used for Reverse Lunges...this way you don't have to worry about counting reps the WHOLE time!

For the side step ups you want between 16-24" depending on how tall you are. You will start standing on the box, facing the side so that one foot is suspended off the side of the box. Hold a dumbbell or kettlebell in each hand at your sides like a Farmer Carry. Or if you only have one DB/KB, hold the weight at your chest. Lower the suspended foot to the ground under control. Pause a bit at the bottom. Use no rebound. Focus on driving off of the heel and standing all the way up. You don't want the weight to be super heavy for this so you can keep moving the whole 30 seconds.

The reverse lunge is just on the ground (no box). You will take a big step back, kiss the back knee on the ground, and then drive off of the front foot to stand. Hold a dumbbell or kettlebell in each hand at your sides.

For the opposite arm opposite toe weighted crunches, you'll start lying on your back with your arms overhead and legs straight. The working arm should hold the small plate (2.5-5lb). Press your lock back into the ground and raise your working arm and opposite leg. Touch the weight to the toe each time. Keep the arms and legs PRETTY straight. Complete 30 seconds using the R arm and L leg. Then for the next 30 seconds, switch to L arm and R leg.

MAMA MODIFICATIONS

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

WEIGHTED CRUNCH - Functional Progressions (1-4) would be great here! Visit the Members Only Warm Up videos for demos. We especially love the Banded Crossover version of Functional Progression 1! You can also try Overhead Plate Hold/March, Farmer Carry March, Palloff Press, Dumbbell Windmill, Banded Woodchop. Visit the Mama Modifications Movement Library for Demos.

Full Body Simple Warm Up

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

16 Drag and Pull (Alternating)
12 Suitcase Lunge (Left)
12 Suitcase lunge (Right)

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

Score: Total Time

Goal: 4 Rounds +

For the drag and pull you will start in a plank position with the bag down between the legs by the hips. Grab with right hand and drag it up until it is past your head in front of you. With that same hand - pull it back to where you started. Then switch hands. Each drag + pull = 1 rep. You will alternate right and left per rep for a total of 8 drag + pulls per arm per set.

The goal here is to keep a solid plank position, and allow a slight rotation in the drag and pull. Don't allow the butt to get too high or the hips to sag. Keep the belly tight!

The idea of the suitcase lunge is just that. Hold it like a suitcase and lunge (we love the reverse lunge the best for this). You will hold the bag in the same hand as the forward foot. So for example - you will hold the bag in your right hand and step back for a reverse lunge with your left. The bag is next to the front leg/knee at the bottom of the lunge.

If you are not tall...and the bag hits the ground - you have 3 options. Go with it, bend the arm a bit at the bottom (this is what Julian is doing in the demo video), or if it's all a big hassle based on your height and bag - just throw it up on your shoulder and do them that way!

Power 11120

Squat Warm Up

Front Squat (4 Set of 4 Tempo Squats)

Take about 12 minutes to complete this. So one set every 3 minutes or so. Tempo is TOUGH so you'll likely need to go lighter on this one. Ideally, you will stay at the same weight across all 4 sets but you're allowed one adjustment in case you went too heavy or too light!

--- THE TEMPO IS 33X1 ---

This means lower for 3 seconds, active hold in the bottom for a full 3 seconds, drive hard back up to standing, pause for one second at the top and repeat for the remaining reps.

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

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

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

Every 3 Minutes for 15 Min

5 Bench Press
12 Bench Jump Overs

These should be heavy, unbroken sets. You can keep the load the same or add load between sets.

All 5 sets of the bench should be a challenge. Start somewhere around 80% and either keep it the same or add a small amount of load each time.

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.

The bench jump overs are just like they sound. Two foot take off and two foot landing, jump over the bench. Then, turn and jump over again. Each jump is one rep.

7 Min EMOM

3-7 Butterfly Pull Up
or
Butterfly Pull Up Drill Option

Choose number and option based on your ability right now!

For these you can just do butterfly pull ups if you already rock them! Or you can even do butterfly or kipping chest to bars if you want to work on those.

Other options are one foot on the box practice - see video demo.

Or just practicing the small circles without worrying about getting the chin over the bar - also in video demo.

For Time (but also QUALITY)

20 Total Reps

Wall Walk In
6 Shoulder Taps
Wall Walk Out

Rest as needed between

Try to go about every 30 seconds or so

You will start with the chest and thighs on the ground at the bottom with the feet against the wall. Walk your feet UP the wall and walk your hands back until your chest touches.

From here you will keep the belly tight and squeeze the cheeks. Pick up one hand at a time and tap the shoulder. Each tap = 1 rep. Complete 6 taps.

Then walk the hands back out and feet down. Keep the belly tight and don't allow the hips to sag!

You may scale to knees or feet on box for the whole sequence!

7 Min
30 Seconds on 30 Seconds Off

Weighted or Non Weighted Hollow SWIM!

For this you can hold LIGHT weight (like 2.5 lbs plates) in each hand OR you can do it with no weight.

You will hold a hollow position with your spine pressed against the ground and shoulders lifted. Point the toes and work to keep the legs straight.

See video for exactly how the arms move but basically they move together to make large circles in a swimming type motion.

You may scale to bent knees or even feet on the ground if you need to!

Move SLOW. Quality over quantity here.

Part 1 - Back and Bis!

4 Rounds NOT FOR TIME

Max Set of Strict Pull Ups
As soon as you drop off
10 Barbell or Dumbbell Bent Over Rows

Rest as needed between sets

Score is total number of strict pull ups. (Do NOT go for a score with the scaled options!!!)

If you choose the option to do this workout without a scale for the pull ups - you should be able to do a minimum of 5 Strict Pull Ups each time.

For these pull ups - they should be strict - with complete extension of the armpit and elbow at the bottom - chin over the bar at the top. They need to be strict - but that doesn't mean super slow or anything.

Scaling options are either 7-10 banded strict pull ups - or 7-10 jump up with a slow negative. Do not exceed those numbers at least for this first session. We want to control the soreness.

As soon as you either can no longer do the regular pull ups - or you complete your 7-10 reps of scaled - you will come over and do either barbell bent over rows or dumbbell bent over rows.

For the barbell you will load it up for men somewhere between 115-185# depending on strength and experience. Ladies between 75-125#. These should be difficult but nowhere near failure and no need to break.

You will keep the back flat and pull the bar to the chest - just below the nipple. Keep the gaze up slightly and belly tight. Pull the elbows back.

If you choose the dumbbell rows - you will not go as heavy - but will do 3 second slow negatives. Men between 50-70# DBs and Women between 30-50# DBs.

Part 2 - Chest and Tris

4 Rounds NOT FOR TIME

Max Dumbbell or Barbell Bench
straight into
Max Set Regular Push Ups

Rest as needed between sets

Score is total number from both movements.

RX Men: 115# Bench
RX Women: 65# Bench

RX+ Men: 135#+
RX+ Women: 85#+

If you cannot complete at least 8-10 bench reps with those weights (for the first round at least) then scale it down a bit. We also don't want you getting more than 15 per round or so either.

Same for the push ups. If you can't get at least 8-10 - go to the knees.

This is not a "girl" push up - it is a scale push up that will lower the amount of your body weight you are pushing up and allow you to do more reps! That is the POINT of this session.

For the bench reps the hands should not be too wide. Just outside the shoulders. Keep the butt on the bench and pull the shoulder blades back and down as you unrack the bar. Do NOT go to failure - especially if you do not have a spot! Be smart. Come all of the way down and lock out completely for each rep!

Once you can no longer complete any of those you will move on to the  push ups.

No rest between MOVEMENTS.

Rest as needed between ROUNDS.

For both - NO sagging or snaking!

Good Luck!

Sotts Press (5 x 3)

From the bottom of the squat you will press the bar up into locked out position to mimic bottom of overhead squat or snatch catch position.

These are not meant to be done super heavy. This is more of a warm up and mobility drill for the catch position for the snatch or for the bottom of your overhead squat. So stick with the same relatively light weight for all 5 sets.

You will place the bar on your back and go down to the bottom of your squat.

From there - with your hands in your snatch or overhead squat grip - you will press the bar straight up into a locked out position right over the center of the body.

Focus on keeping the heels down, the belly tight and driving the armpits forward.

Hold the position for just a second before lowering back down for next rep.

Start with empty bar and only add weight if you feel good. Some of you may have to even start lighter - like with your broomstick - and that's ok.

Pause Overhead Squat (7 x 2)

Go down to the bottom of your overhead squat. Pause for 3 seconds before you stand up.

Get the bar overhead with a grip wide enough that you can stay locked out with it slightly behind your head at the bottom of the squat and even dump it behind you if you need to.

Reach the butt back and down until your butt is all of the way below the knees. Heels should stay down. Fight to keep the chest up and armpits forward. Keep pressing into the bar to keep back and shoulders engaged as well as elbows locked.

Count to 3 in this bottom position before you stand.

Repeat for 1 more rep.

Start somewhat light and add weight each round as possible. If you find a sticky weight - stay there!

Every Min for 10 Min
1 Hang Squat Snatch
+
1 Overhead Squat

This doesn't need to be super heavy. This is more to really take advantage of your body being super primed to find a good catch position after the Sotts Press and the Pause OHS work.

Focus should be more on these being pretty than being heavy today. If you're feeling good, increase load here and there. If not, stay at a weight that allows you to move well.

For the hang squat snatch - use a small dip - drive and then focus on QUICKLY pulling yourself down into a solid overhead squat position.

In fact, pause down there until you are in a good position before standing up. Then perform a second overhead squat.

RUN VERSION

Run Version

Max Effort 10k Run

Run, jog, walk - or do a combo of all 3! It's time to test your time for this distance!

Not ready for a 10k?

Swap out to a 5k and put in comments that you modified - until next time when you'll be READY!!

Run (No Measured Distance)

Max Distance Run in 50 Min

Run, jog, walk - or do a combo of all 3!

Not ready for 50 Min? Swap out to a 25 Min effort and put in comments that you modified - until next time when you'll be READY!!

 You'll need a watch or some other device to track distance. If not just score 0 and just note your time in the comments!

ROW VERSION

Row Version

Max Effort 10k Row

Let's do this! Find a pace and hold on tight!

Not ready for this distance? Lower to a 5k and get a time for that first - and next time you will be ready for this one!

Just make a note in comments.

BIKE VERSION

Bike Version

Max Calories/Distance Bike in 45 Min

Saddle up!

Depending what bike you have - measure calories or distance over 45 min!

4 Rounds
Not for Time
15 Double Dumbbell Sumo RDL (no touch)
10 Dumbbell on Shoulder Split Squat Right
10 Dumbbell on Shoulder Split Squat Left

Post:
4 Min Tabata Hollow Hold
On rest hold Superman Position

20 Seconds Hollow Hold
10 Second Superman hold

Repeat for a total of 4 min

Score is weight used for Sumos

On the Dumbbell Sumo Stance RDLs you will stand in a sumo stance with dumbbell heads touching. Perform a stiff legged deadlift (very little knee bend) and on the way back down you will not come all the way to the ground, but will stop about mid shin.

Keep the back flat, chest up and drive through the heels. Squeeze your butt at the top of each rep.

You could also do these with a barbell. We like the dumbbells for this if possible because you can go much lower.

On the split squat, you will make sure you are far enough away from the bench or box - or whatever is elevating your back foot- that you can keep your heel down and get to at or below parallel.

Focus on not allowing that knee to collapse in, but think about pushing it out with the foot straight forward. This time the dumbbells will be resting on the shoulders.

You could also do these with a barbell on the back if necessary.

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

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

You will perform the hollow rocks for 20 seconds. Then you will flip over onto your stomach for a superman hold for 10 seconds. Keep switching back and forth for 4 min.

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.

HOLLOW ROCKS - If you notice coning or doming in the Hollow Body position you can try elevating the legs or bending the knees to manage the pressure in the belly. If this still doesn't help you can sub Functional Progression 1 or Dead Bugs, Functional Progression 3 or Bird Dogs, Overhead plate hold, 90 degree plate hold, Farmer Carry, Waiter Walks, or Windmills (See Mama Modifications Movement Library for Demos)

SUPERMAN - If you're pregnant, newly postpartum, or uncomfortable laying on your belly for any reason, try modifying to Functional Progression 3 or 4 or a variation of bird dog extensions or a bear pose hold/crawl. You could also sub an overhead plate hold or front rack hold.

75 Push Up Drag
75 Sandbag Burpees

Every Minute on the Minute
(including the first minute!)

10 Sandbag Hop Overs

NO RX or RX+ weight - use the bag you've got.

Suggested weight range:
Men: 50-65#
Women: 25-45#

Score: Total Time

Goal: 25 Min or Less

START WITH HOP OVERS IN THE FIRST MINUTE!

This will be a long one and it's just good old fashioned WORK. Set a manageable target of push up-drags and sandbag burpees that you can get in each minute and commit to it!

For the hop overs you will stand next to your bad and hop laterally over the narrow side. You may also do a lateral shuffle. Think fast toe taps on the bag as you step laterally on and over to the other side.

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 he 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.

For the sandbag burpees 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!

Deadlift (4 x 7)

7 is a tricky number. You won't be able to go as heavy as you could for 5 reps - but how close can you get?!

Start with something you know you can do - and go up each set if you are still moving safely and feeling good. If you get to a sticky spot - stay there (as long as you are moving well) or lower the weight.

For the deadlift the bar starts on the ground. Feet are roughly under the hips - no wider than the shoulders. Heels are down and hands are outside of the legs. There should be a bend in the knee and a hinge at the hips so that the chest is over the bar - but stays lifted with a nice flat back position and belly tight.

To lift the bar you will drive the heels into the ground and lift the chest. Pull the bar into the body and keep it close the entire time. Once past the knees think about squeezing the butt to stand up.

To lower the weight reach the butt back. Keep the bar close to the body, heels down and chest lifted. Do not get sloppy putting the bar down and no bouncing at the bottom!

If at any point you can't keep the back flat and chest lifted - drop the bar and either re-set or lower the weight.

Rest as needed between sets.

AMRAP 5 Min

Bent Over Rows (In sets of 3 or more!)

Score is total Bent Over Rows - MUST be in sets of 3 or more.

Idea weight Men: 135#+
Idea weight Women: 95#+

For this you will always do sets of 3 or more. Pick a weight that will allow to get at least 30 reps - but not so light that you are doing sets of 10 no problem.

You will deadlift the bar to just below the knee. From here, keeping the torso position set and the chest lifted - you will pull the elbows back and bring the bar to just below the chest. Keep the belly tight. Bring the bar back to just below the knee with the arm straight at the bottom. No kipping or pulling your CHEST down!

Accumulate 20-30 Jumping Dip Negatives

Keep an eye on the clock as these 20-30 reps shouldn't take longer than 5 minutes. Just move on from there if you're not close to finishing at that point.

For a jumping dip negative, you'll start with hands on your implements (rings or bars) and feet grounded on the floor or a box.

Lower your shoulders to the tops of the rings by bending at the elbows, hips, and knees. Squeeze your elbows in close to your sides and lift your chest up. Look straight ahead.

While pressing your palms into the implements, jump hard through your legs to assist you in achieving a full elbow-lockout.

From here, lower your chest back down as slowly as you can by bending the elbows back and reaching your shoulders forward slightly. If you are using rings, be sure to pull them in close to your sides.

Once the tops of your shoulders are at the rings or bar, touch your feet down. If you have to touch them down sooner, that's OK - just be sure to continue lowering your shoulders all the way down before you jump up to start the next rep!

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

15 Hollow-Superman Rollovers
10 Clapping Knee Push Ups
5 Strict Pull Ups

For the Hollow-Superman Rollovers, you'll start lying on your back with your arms extended overhead and legs long and together in front of you. Press your low back into the ground by squeezing your abs. Let your legs and upper back lift from the floor. Then, without any assistance from the hands, roll onto your belly into the superman position. Feet and chest should still be elevated - butt and thighs squeezed tight. Roll back onto your back into the hollow body. Then roll to the opposite side for the next rep.

For the clapping knee push ups, you'll kneel on the ground with your knees, hips and shoulders in a straight line. Hands should be just outside the shoulders. Bend your elbows back and lower your chest and thighs to the ground . No worming here - keep you butt and belly tight! Drive your hands into the ground  hard and fast to explosively press yourself up. Lift your hands and quickly clap them together before your body starts to make its way back down again.

You can swap these out with regular push ups or knee push ups!

For strict pull ups, you'll need to keep your whole body engaged and avoid using any momentum or swing. Grip the bar slightly wider than shoulder width and draw your shoulders down away from your ears. Arms should be completely straight. Squeeze your belly, your butt and your legs to create a tight position. Pull your body up until your chin is above the bar. Lower with control until arms are straight.

If you don't have strict pull ups, sub with 3 slow lowers,  banded strict pull ups,  feet elevated supine row with slow lower or bent over row with slow lower.

PART 1

4 Rounds

3-5 Weighted Pull Ups
5-7 Strict Pull Ups
7-10 Kipping Pull Ups

Rest as needed between rounds.

Scaling below!

If you did weighted you can track your weight. Otherwise just enter 0 and put what you did in comments!

Many of us will need to scale this one! No problem. You may try - 5 Strict, 7 Kipping, 10 banded. Or even further to 1-3-5.

Or you could go as simple as - 5 jump with slow lower, 7 banded, 10 ring row (or even barbell or dumbbell bent over row).

Whatever it is for you - just do: hardest, moderate, easiest version of a pull up type movement and feel free to change reps too!

These DO NOT have to be one big long unbroken set. BUT each part should be unbroken. SO you should do 5 unbroken weighted or difficult pull ups - the 7 of medium difficulty - then 10 of less difficult.

PART 2

3 Rounds of Bicep Curl 21's!!
7 Reps Curl from bottom to halfway up
7 Reps Curls from halfway up to top
7 Reps Curls full Range of motion

Go lighter than you think!

Anyone who has spent a lot of time in a conventional gym - knows about 21s right??

So these can be done with a barbell or dumbbells. Make sure on the bottom to halfway ones you start fully extended at the bottom.

Make sure on the halfway to all of the way up ones that you don't go lower than 90 degrees and come all of the way up.

On the full range ones - ALL of the way down and all of the way up!!

These should be done as 7-7-7 without putting the weight down!

Power Clean (15 Min to find Touch and Go Double)

Score is heaviest set of 2 (must me touch and go - so no dropping).

When you start the clock you will have 15 min to find as heavy as you can get for a set of 2. Warm up before and make sure you get in at least 6 or more heavyish lifts.

The bar will start on the ground. Hands are outside of the legs. Heels are down. There should be a slight bend in the knee and a hinge at the hips. Back is flat and chest is lifted. Arms are straight.

To lift the bar from the ground you will dig the heels into the ground and lift the chest. Pull the bar into the body keeping the arms straight. Once past the knees you will pick up speed. Keep the heels down and bring the chest to vertical as you jump STRAIGHT up! Shrug the shoulders and pull the bar UP the body by bringing the elbows high and outside. As the bar is going up pull YOURSELF down slightly and catch the bar in a partial front squat with the elbows high, heels down, knees out, and bar supported on the front of the shoulder. Stand to complete the rep!

3 MIN AMRAP
(As Many Reps as Possible)

Power Cleans

70% of heaviest double from the first part!

So whatever you got for your heavy touch and go double - find 70% of that and use it for this! You will have 3 Min on the clock to complete as many reps as possible of the Power Cleans.

RUN VERSION

Run Version

Run 1 Mile

Rest 1 Min then

4 Rounds
400 Meter Sprint
Rest 1 Min after each Round (including the last one)

Then

Run 1 Mile

Score is total time including rest.

Goal is steady and sustainable pace on the first mile. The 400s should be HARD but not all out (all at a consistent and painful pace). Steady and sustainable pace on second mile - shoot to make the second mile faster than the first.

Run Version (no distance)

Run 8 Min

Rest 1 Min then

4 Rounds
90 Second Sprint
Rest 1 Min after each Round (including last one)

Then

Run 8 Min

Score is distance if you are able to measure it!

Goal is steady and sustainable pace on the first 8min. The 90sec sprints should be HARD but not all out (all at a consistent and painful pace). Steady and sustainable pace on second 8 min - shoot to go further in the second 8 min than the first.

ROW VERSION

Row Version

Row 2000 Meters

Rest 1 Min then

4 Rounds
500 Meter Sprint
Rest 1 Min after each Round (including the last one)

Then

Row 2000 Meters

Score is total time including rest.

Goal is steady and sustainable pace on the first 2k. The 500s should be HARD but not all out (all at a consistent and painful pace). Steady and sustainable pace on second 2k - shoot to make the second 2k faster than the first.

BIKE VERSION

Bike Version

Bike 100 Cal (Men) /80 Cal (Women)

Rest 1 Min then

4 Rounds
25 Cal Bike (Men) / 22 Cal Bike (Women)
Rest 1 Min after each Round (including the last one)

Then

Bike 100 Cal (Men) / 80 Cal (Women)

Score is total time including rest!

Goal is steady and sustainable pace on 100/80 Cal. The 25/22 Cal should be HARD but not all out on the (all at a consistent and painful pace). Steady and sustainable pace on second 100/80 Cals - shoot to make the second set of 100/80 faster than the first.

Butts...

10 down to 1

10 Pause Pistols Right
10 Pause Pistols Left
10 Side Lunges Right (w/kb or db)
10 Side Lunges Left (w/kb or db)
9 of each
8 of each
7 of each...

Down to 1

For the pause pistols (single leg squats). Use a target and pause touching the target. Try your best not to plop onto it, but just briefly pause.

For this movement you really have to reach your butt back and try not to allow the knee to roll in with the heel down! Reach your arms and chest forward to counter balance your weight. Keep your belly squeezed tight and grab the ground with your toes for balance.

The side lunges are actually very similar. You will hold a KB, DB or Plate at the chest. Start in a wide sumo-like stance. Shift your weight into one leg then reach your butt back and down.

If you need to, let your opposite foot's toes lift up from the floor and turn toward the ceiling while still keeping your heel down.

Guts

7 Rounds
30 Seconds Alternating V - Ups
30 Seconds Off

Then

4 Rounds
30 Seconds Plank with Right Hand up
30 Sec Rest
30 Seconds Plank with Left Hand up
30 Sec Rest

For the alternating V-Up you will start lying on your back with legs straight and arms extended overhead. Press your lower back into the ground by squeezing your belly then bring opposite hand to opposite foot with both arm and leg straight. Lower back down then repeat on the opposite pair of arm and leg.

For the plank - get into a regular plank with the elbows down. Raise one hand out and in front of you. Do your best to avoid twisting - squeeze your butt, belly, and thighs!

MAMA MODIFICATIONS

PAUSE PISTOLS - This can be a great movement to help build strength and stability to return to running postpartum! If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter single leg box squat for more support. If you’re 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 pause squat. You could also try a glute bridge/hip thrust (single leg option is good too!).

SIDE LUNGES - This can be a great movement to help build strength and stability to return to running postpartum! 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.

ALT V-UP - Similar to the movement mechanics of Toes to Bar or Sit Ups this movement can put a lot of pressure on the core and the pelvic floor. If you are in the rebuilding stage of postpartum you can try shortening the range of motion or lowering the number of reps to practice while managing the pressure in the belly. If you're pregnant or in the Rehab stage of postpartum, feel free to sub DB Windmills, Single Arm Farmer Carry, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Waiter Walk, any of the Functional Progressions (FP 2 is a great option for this!), Ball Slams, or KB Swings.

SINGLE ARM/HAND PLANK - This movement can put a lot of pressure on the core and the pelvic floor. Try adjusting your breath to expand outwards 360 degrees to more evenly distribute the pressure in your belly. You can also try adjusting your posture or the alignment of your pelvis and ribs or changing where or how you hold extra tension in your body. If you are pregnant or in the rehab or rebuilding stages of postpartum you may want to sub Elevated plank holds, regular Plank Holds, Side Plank Holds or Variations of Side Plank (Functional Progression 2 would be a great option for this!), DB Windmills, Single Arm Farmer Carry, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Waiter Walk, Ball Slams, or KB Swings.