24 minute Clock
Every 2 min for 6 minutes
10-12 DB Curls (not alternating)
10-12 DB Skull Crushers

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

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

Rest 2 minutes

4 min AMRAP
Max Chin-Ups
Max Diamond Push Ups
Switch movements each time you break

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

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

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

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

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

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

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

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

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

Diamond push ups your thumbs and index fingers will be touching to ensure a close hand position.

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

Part 1
5 Rounds (Not for Time)
15 Good Mornings
15 Lunge + Lunge + Box Jump
10 Half Get Ups Right
10 Half Get Ups Left

Put weight you used for get ups for your score.

Good Mornings will be performed with the bar on the back of the shoulders. Feet are under the hips and weight is in the heels. Keep the chest up and belly tight. Allow your knees to bend slightly (very slightly) as you hinge at the hips. If you can keep the back flat - bend until you hit a 90 degree angle. From there, you will squeeze your butt to stand up.

For best visual of how to do these, check the demo video.

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

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

Roll back down slowly.

Part 2
6 Rounds
1 Min alternating Up/Down Plank
30 Seconds Rest

(This will equal 4 total rounds)You will start in a plank on both elbows. You will come up with one hand then the other and then back down. Alternate which hand goes first each time and move for one min!

MAMA MODIFICATIONS

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.

LUNGE + LUNGE + BOX JUMP -

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 stepping backwards 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. If you are pregnant or early postpartum and managing the impact to your pelvic floor, for the Box Jump feel free to sub a shorter box/smaller height, air squats, or goblet squats.

HALF GET UPS -

This movement can put of pressure on the core and pelvic floor. If you're pregnant or in the rehab stage of postpartum feel free to sub any of the Core Functional Progressions! You can also try Overhead Plate Hold/March, Palloff Press, BIRTHFIT Dumbbell Windmill, BIRTHFIT Banded Woodchop

UP/DOWN PLANK -

BIRTHFIT Functional Progression 3 or the BIRTHFIT Bear Crawl would be an awesome option for managing any diastasis in the plank position. You could also try Elevated Shoulder Taps, Elevated Plank Walk Outs, Overhead Plate March, or Waiter Walks

This is our third official week of the Sandbag Accessory programming! We have had sandbag versions of the daily workouts for a while - but THIS is a sandbag specific workout with movementst that won't necessarily fit into the regular daily versions of the workout.
This workout is great for anyone who wants to learn more ways to implement their sandbag and gain strength from playing with this unstable load. Add this in wherever makes sense for your schedule.

Pro Tip: Most of these workouts are more "workout" than accessory. Probably skip the regular workout on the day you do it and if anything throw in one of the other accessory programs.

WORKOUT

For Time

100 Sandbag Hop overs
25 Sandbag get ups (L)
100 Sandbag hop overs
25 Sandbag get ups (R)
100 Sandbag hop overs
50 Sandbag GTO (Ground to over head)

RX Men 50-60#
RX Women: 25-40#

Goal Time: 25 Min

Even though this workout is for time, DO NOT RUSH the get ups.
They are meant to be performed slowly with a shot pause in each position.

Move at a controlled pace through the hop overs and get ups so you can really jam when it comes time for the ground to overhead!

For the sandbag hop overs, stand next to your bag and hop over the short side. Then, hop back the other way.
Each time you hop is one rep.

For the get up, start lying on your back holding the bag to your chest with your left arm around the bag. Bend your left knee. Keep your chest up and roll on to your right forearm, then up to your right hand. Hand should be planted directly under your shoulder.

Keep your belly tight the whole time. Sweep your right foot under and behind you, plant your right knee under you and come into a kneeling position still holding the bag in your left arm. Stand up all the way.

Finish the rep by retracing your steps back down to the floor.

For the sandbag ground to over head the sandbag will start right in front of your feet. You will keep the heels down. Bend the knees and hinge at the hips while keeping the chest lifted as you grab the sandbag using the handles facing lateral or horizontal. 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!

MOVEMENT TIP

2 Rounds
20 Forward to Backward Swinging Kicks
1:00 Passive Bar Hang
10 Low Squat to Standing Straddle Extensions

Forward to Backward Swinging Kicks
1. Begin standing on both feet, grabbing a sturdy object for support with your right hand (I recommend the post of a rig).
2. Extend your left arm directly out to the side, keeping it parallel to the floor for the entire set.
3. Keeping a straight leg, lift your left foot up in the air as high as possible.
4. Once you reach your full range of motion, drive the heel backward, using momentum to swing your eft leg behind you.
5. Continue swinging your left leg front to back, focusing on keep both legs locked out at all times.
6. Repeat steps for the right side.

Passive Bar Hang
1. Jump to the bar, taking a shoulder width grip with your hands.
2. Wrap your thumbs fully around the bar for safety.
3. Completely relax your body, allowing yourself to hang down towards the floor as much as possible. No muscle engagement during passive hangs.

Low Squat to Standing Straddle Extensions
1. Begin in a low, wide squat. Hands on the floor in front of you.
2. Slowly, lift the glutes into the air, until you straighten out the legs.
3. The goal is to keep your hands on the floor for the entire set, but, if they need to come off in order to lock the knees out, that is fine.
4. Allow the chest to hang between the legs as much as possible.
5. Hold at the top.
6. Return to your low squat starting position, moving slowly through each rep.

AMRAP 15 MIN
(As Many Rounds and Reps as Possible - with GOOD QUALITY in 15 Min)
5 Wall Walks
40 Hollow Rocks
40 Alternating Rebounding High Kicks

Subs and Modifications
Only walk up the wall as high as you feel comfortable / Plank Shoulder Taps
Tucked hollow rocks / Hollow pulses
Rebounding straight jumps / Alternating standing kicks (no jumping)

Wall Walk
1. Begin in the bottom of a push-up position, with your feet by the wall.
2. Push-up into a plank. Extend the shoulders by "pushing the floor away", which will slightly round the upper back, giving you a sturdy base in which to begin your wall walk.
3. Lift your first foot and press it into the wall.
4. As you lift your second foot to the wall, you will simultaneously step your opposite hand backwards.
5. Continue walking your feet up the wall, while stepping your hands back, towards the wall, until you finish in a handstand.
6. Be as tight as possible at the top of your handstand, pushing your shoulders into your ears and squeezing your glutes .
7. Walk back down the wall by retracing the same "stepping" movement pattern you used to climb up the wall.
8. Once you bring your feet to the ground, move through your plank position, and lower all the way to the floor to complete.

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

Alternating Rebounding High Kicks
1. Staying in one spot, you’re going to rebound back and forth between legs, lifting each as high as possible off the floor.
2. You want to keep your front leg (the one you’re lifting) straight, with pointed toes (to further reinforce muscular engagement).
3. Try to stay only on the balls of your feet, without letting your heels touch the ground.
4. The goal is to be light on your feet, explosive

3 Rounds for Quality
10 Candlestick Roll + Alternating Pistols
10 Box Handstand + Forward Rocks
5 Cartwheels: Left + Right

Subs and Modifications
Candlestick Roll standing up with both feet on the ground
Box Handstand Static Hold
Swing legs around the side / Keep legs close to the floor

Candlestick Roll + Alternating Pistols
1. Begin standing with both feet together, arms by your sides.
2. Sit back to the floor, getting your glutes close to your heels.
3. As you roll backwards, extend your arms overhead, pressing them into the floor behind you, and lift your toes to the ceiling. Legs are straight and glutes squeezed (make sure your hips are fully open).
4. Using the momentum from the roll forward, pull your right heel as close to your glute as possible, and shift your arms and chest forward over your right foot. Left leg should be extended straight out in front, off the floor.
5. Stand up on your right leg.
6. Once fully standing, you can set your left foot down, and move into the next candlestick roll.
7. Continue alternating sides used to stand up.

Box Handstand + Forward Rocks

1. Set up in your Box Handstand Hold.
2. Moving VERY slowly, press your toes into the box, allowing your shoulders to shift forward over your finger tips. Or, as far as possible.
3. Really use your fingers to grip the floor and keep you from falling forward.
4. Return to your starting handstand position by pushing your hands into the floor, shifting your bodyweight back towards the box.
5. Only shift forward as far as you feel comfortable, and work your way into it. Do not try to go too far on your first attempt.

Cartwheels
1. Begin in the universal gymnastics starting position: Stand with your full weight on your non-dominant (“bad”) leg, with your dominant leg extended forward, quad squeezed with toes pointed and in contact with the ground. Set arms overhead, shoulder-width apart, and extend the shoulders into the ears (there should be no space between the two). Squeeze your glutes and round your hips under to engage the core and flatten out the lower back. You should be completely tight from head to toe in this position.
2. Carefully shift your weight forward, into your dominant leg. Your front knee will dramatically bend, as your bodyweight travels forward, over the front of the toes. You want a big bend in the front leg in order to better control your speed as you approach the floor.
3. Keeping your arms shoulder-width apart, continue reaching your hands towards the floor. Here, your body will act similarly to a teeter-totter. As your hands approach the floor, your back leg (non-dominant) will rise off the floor, preparing for the “kick” to generate the full rotation over your hands.
4. When your hands are within 1-2 inches of the floor, externally rotate your fingers to 45 degrees, and drive your back heel (non-dominant leg) vertical.
5. Your back leg will initiate the the full rotation of your body in the cartwheel. You need an explosive kick-up that generates enough power to help you fully rotate in the movement.
6. As your first hand (dominant hand) reaches the floor, your first foot (non-dominant foot) will drive over the top. As your second hand (non-dominant hand) reaches the floor, your second foot (dominant foot) will push off the floor, and drive over the top. At this point, your body should be in an upside down “X” position.
7. Maintaining this X-position, pull your first foot (non-dominant foot) to the floor, and lift your first hand (dominant hand) off the floor. When your second foot (dominant foot) reaches the floor, lift your second hand (non-dominant hand) off the floor.
8. Control your landing, and make sure you are fully balanced before moving on.

Run Version
Moderate Pace Run
5:00
Rest 3 Min
8 Rounds
1 Min Moderate
1 Min Hard
1 Min Walk
Rest 3 Min
Moderate Pace Run
5:00

You can treat the first 5 minute section almost like a warm up. Totally sustainable pace throughout.

Then you will do 8 rounds of the 1 min moderate (same as 5 min pace roughly). Then you will do 1 min HARD - close to all out for that time frame. You will recover with a 1 min walk.

At the end of the 1 min walk you will go directly into the next round.

After all 8 rounds - you will then rest 3 min and do another 5 min at a moderate pace.

Remember - this is not about going hard the whole time to get a better "score". Follow the guidelines and make sure to get the proper intent of the work out.

Row Version
Moderate Pace Row
5:00
Rest 3 Min
8 Rounds
1 Min Moderate
1 Min Hard
1 Min SLOW
Rest 3 Min
Moderate Pace Row
5:00

You can treat the first 5 minute section almost like a warm up. Totally sustainable pace throughout.

Then you will do 8 rounds of the 1 min moderate (same as 5 min pace roughly). Then you will do 1 min HARD - close to all out for that time frame. You will recover with a 1 min SLOW pace.

At the end of the 1 min SLOW you will go directly into the next round.

After all 8 rounds - you will then rest 3 min and do another 5 min at a moderate pace.

Remember - this is not about going hard the whole time to get a better "score". Follow the guidelines and make sure to get the proper intent of the work out.

Bike Version
Moderate Pace Bike
5:00
Rest 3 Min
8 Rounds
1 Min Moderate
1 Min Hard
1 Min SLOW
Rest 3 Min
Moderate Pace Bike
5:00

You can treat the first 5 minute section almost like a warm up. Totally sustainable pace throughout.

Then you will do 8 rounds of the 1 min moderate (same as 5 min pace roughly). Then you will do 1 min HARD - close to all out for that time frame. You will recover with a 1 min walk.

At the end of the 1 min SLOW you will go directly into the next round.

After all 8 rounds - you will then rest 3 min and do another 5 min at a moderate pace.

Remember - this is not about going hard the whole time to get a better "score". Follow the guidelines and make sure to get the proper intent of the work out.

SHIFT WARM UP

Simple SHIFT Warm Up

3 Rounds
20 Taps
10 Skip Overs
10 Toe Touches
3 No Push Up Inchworm
5 Push Up / Knee Push Up
2 Lunge with Twist Right
2 Lunge with Twist Left
10 Air Squats

Increase speed each round!

SQUAT WARM UP

HEEL SIT- 60 SECONDS
LUNGE HOLD- 30 SECONDS EACH LEG
SAMSON LUNGE- 30 SECOND HOLD (EACH SIDE)
PIGEON GLUTE STRETCH- 30 SECOND HOLD EACH SIDE
ASSISTED SQUAT HOLD- 60 SECONDS

SHIFT WORKOUT

10 Min AMRAP
(As Many Rounds and Reps as Possible in 10 Min)

10 Jump Overs/Step Ups
10 Goblet Squats

Idea weight for Men: 35-55# Single DB/KB
Idea weight for Women: 12-30# Single KB/DB

Score: Total number of completed rounds + any additional reps
Goal: 6 Rounds +

NOTES:

For this workout you cans actually pick if you want to jump ON something - like a low step or stack of plates - jump OVER something - like a laundry basket or your KB/DB - or do a step up.

If you choose to jump on or over something - make sure that you drive the knees out on the dip and the land! Absorb the landing by bending the knees! Face what you are jumping on or over. Use a 2 foot take off if you can, but you can also build confidence by doing a little skip over type motion if needed.

If you are doing a step up choose something that will challenge you since it's onky 10 at a time. Alternate feet with each step up. So you will end up doing 5 per leg each set. Make sure you put your whole foot on the box and that the knee doesn't cave in!

For the goblet squats you will hold a single KB or DB at the chest with the elbows tucked in! Feet are shoulder width apart with the heels down. Lift the chest and tighten the belly.

Reach the butt back and down. Drive the knees out and focus on keeping your heels and toes down! Keep reaching the butt back and lifting the chest unti you get your butt lower than the knees at the bottom. Do not allow yourself to collapse or roll forward. Do not allow the knees to roll in.

Drive through the heels and press knees out to stand up fully at the top.

If you are unable to get that low without collapsing while holding weight - try it without the weight!

If you have any pain going that low you may choose to squat to a higher target or try holding onto the back of a chair or pole to help you stay in your heels as you go down.

MOVEMENT TIP

MAMA MODIFICATIONS

BOX JUMP/JUMP/SKIP OVERS -

This is going to be all about managing the impact and pressure to your core and pelvic floor. The SHIFT options for smaller Jump/Skip Overs are good for helping you achieve the stimulus with a little less impact. You can ALWAYS substitute Step Ups 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.

This workout was originally posted almost a year ago on 07/14/2018! Make sure you go back and see how you did!

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: OLY-POWER
POST: SUNS OUT GUNS OUT
EITHER:
SWAP: SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Warm Up Flow, Morning Coffee
Post: Hip Flexors/Psoas, SI Joint Release

PROGRAM B

PROGRAM B

WARM UP

Barbell Clean Warm Up

5 Deadlift
3 High Hang Shrugs
3 Above Knee Shrugs
3 Mid shin shrugs
3 High Hang Muscle Clean
3 Above Knee Muscle Clean
3 Mid Shin Muscle Clean
5 Front Squats
3 High Hang Squat Clean
3 Above Knee Squat Clean
3 Mid Shin Squat Clean

Box Jump Warm Up

BOOT STRAPPERS - 60 SECONDS
CALF STRETCH - 60 SECONDS EACH SIDE
RUSSIAN KB SWINGS - 60 SECONDS

WORKOUT

For Time
5 Box Jumps
10 Squat Cleans
Rest 30 Seconds
10 Box Jumps
10 Squat Cleans
Rest 30 Seconds
15 Box Jumps
10 Squat Cleans
Rest 30 Seconds
20 Box Jumps
10 Squat Cleans
Rest 30 Seconds
25 Box Jumps
10 Squat Cleans

RX Men: 95# / 24"ish box
RX Women: 65# / 20"ish box

RX + Men: 115# +
RX + Women: 75# +

Score: Total Time including rest
Goal: FAST and if possible UNBROKEN rounds.

NOTES:

Ouch.

So first and foremost, pick a weight that you will at least attempt to do the cleans unbroken. This weight should not be a weight, however, that you know for sure you CAN do the squat cleans unbroken. Challenge yourself.

For the box jumps, if your height isn't EXACT - don't worry about it too much. We would actually LOVE to see everyone jumping on something or over something if jumping is a possibility. This is true even if you must jump on something significantly lower.

Jump from both feet and land with the full foot on the box. Stand completely at the top before jumping or stepping down. Watch for any caving of the knees on take off or landing and fight to avoid that. As always, we recommend a step down - especially with high reps - but it's ultimately up to you.

If you don't have something to jump ON, find something to jump OVER.

If you cannot jump - you may sub step ups!

For the squat cleans the bar will start on the ground. You will have your feet a little more narrow than your squat stance with the weight in the heels and arms on the outside of the legs. Hinge at the hips so the chest is over the bar and bend the knees slightly. Arms are straight. Keep the back flat and belly tight. Lift the bar by digging the heels into the ground and lifting the chest. Pull the bar into the body as you stand. Once past the knees you will pick up speed and transition your torso to an upright position. Jump UP with the arms still straight, shrug the shoulders, and pull yourself down underneath the bar. Keep the bar close to the body by bringing the elbows high and outside is it travels up and you travel down. Rotate the elbows around QUICKLY to create a shelf on your shoulders for the bar to catch. Catch in a solid front squat position with the butt lower than the knees, heels down, knees out, chest up, elbows high and back flat. Stand by leading with the chest and elbows.

Lower the bar to the ground for the next rep.

PROGRAM A

PROGRAM A

WARM UP

Dumbbell Clean Warm Up

Bootstrappers 60 seconds
Air squats 10 seconds
Squat hold 60 seconds
Then with lighter dumbbells
Goblet squats 5 REPS
Deadlifts 10 REPS
Hang muscle cleans 10 REPS
High hang muscle cleans 10 REPS
Muscle cleans (from floor) 10 REPS
Hang Power cleans 10 REPS
High hang power cleans 10 REPS
Power cleans (from floor) 10 REPS
Hang squat cleans 10 REPS
High hang squat cleans 10 REPS
Full squat cleans (from floor) 10 REPS

Box Jump Warm Up

BOOT STRAPPERS - 60 SECONDS
CALF STRETCH - 60 SECONDS EACH SIDE
RUSSIAN KB SWINGS - 60 SECONDS

WORKOUT

For Time
5 Box Jumps
10 DB Squat Cleans
Rest 30 Seconds
10 Box Jumps
10 DB Squat Cleans
Rest 30 Seconds
15 Box Jumps
10 DB Squat Cleans
Rest 30 Seconds
20 Box Jumps
10 DB Squat Cleans
Rest 30 Seconds
25 Box Jumps
10 DB Squat Cleans

RX Men: 40# DBs / 24"ish box
RX Women: 25# DBs / 20"ish box

RX + Men: 50# DBs +
RX + Women: 35# DBs +

Score: Total Time including rest
Goal: FAST and if possible UNBROKEN rounds.

NOTES:

Ouch.

So first and foremost, pick a weight that you will at least attempt to do the cleans unbroken. This weight should not be a weight, however, that you know for sure you CAN do the squat cleans unbroken. Challenge yourself.

For the box jumps, if your height isn't EXACT - don't worry about it too much. We would actually LOVE to see everyone jumping on something or over something if jumping is a possibility. This is true even if you must jump on something significantly lower.

Jump from both feet and land with the full foot on the box. Stand completely at the top before jumping or stepping down. Watch for any caving of the knees on take off or landing and fight to avoid that. As always, we recommend a step down - especially with high reps - but it's ultimately up to you.

If you don't have something to jump ON, find something to jump OVER.

If you cannot jump - you may sub step ups!

For the DB squat cleans the DBs will start on the ground. You will have your feet a little more narrow than your squat stance with the weight in the heels and arms on the outside of the legs. Hinge at the hips and bend the knees slightly. Arms are straight. Keep the back flat and belly tight. Lift the weight by digging the heels into the ground and lifting the chest. Once past the knees you will pick up speed and transition your torso to an upright position. Jump UP with the arms still straight, shrug the shoulders, and pull yourself down underneath the dumbbells. Keep the dumbbells close to the body as travel up and you travel down. Rotate the elbows around QUICKLY to create a shelf on your shoulders for the weight to catch. Catch in a solid front squat position with the butt lower than the knees, heels down, knees out, chest up, elbows high and back flat. Stand by leading with the chest and elbows.

Lower the dumbbells to the ground for the next rep. Only one head of the db needs to touch at the bottom of each rep.

PROGRAM C

PROGRAM C

WARM UP

SQUAT WARM UP

HEEL SIT- 60 SECONDS
LUNGE HOLD- 30 SECONDS EACH LEG
SAMSON LUNGE- 30 SECOND HOLD (EACH SIDE)
PIGEON GLUTE STRETCH- 30 SECOND HOLD EACH SIDE
ASSISTED SQUAT HOLD- 60 SECONDS

Box Jump Warm Up

BOOT STRAPPERS - 60 SECONDS
CALF STRETCH - 60 SECONDS EACH SIDE
RUSSIAN KB SWINGS - 60 SECONDS

WORKOUT
For Time
5 Box Jumps
10 Odd Object Clean/Move
Rest 30 Seconds
10 Box Jumps
10 Odd Object Clean/Move
Rest 30 Seconds
15 Box Jumps
10 Odd Object Clean/Move
Rest 30 Seconds
20 Box Jumps
10 Odd Object Clean/Move
Rest 30 Seconds
25 Box Jumps
10 Odd Object Clean/Move

RX Men: 95# / 24"ish box
RX Women: 65# / 20"ish box

RX + Men: 115# +
RX + Women: 75# +

Score: Total Time including rest
Goal: FAST and if possible UNBROKEN rounds.

NOTES:

You may pick heavy dball over the shoulder, sandbag power or full cleans, tire flips - whatever you want to throw in!

Depending on what you pick here you may need to lower the reps. It should be something you can move through well and not have to rest outside of the 30 seconds too much.

For the box jumps, if your height isn't EXACT - don't worry about it too much. We would actually LOVE to see everyone jumping on something or over something if jumping is a possibility. This is true even if you must jump on something significantly lower.

Jump from both feet and land with the full foot on the box. Stand completely at the top before jumping or stepping down. Watch for any caving of the knees on take off or landing and fight to avoid that. As always, we recommend a step down - especially with high reps - but it's ultimately up to you.

If you don't have something to jump ON, find something to jump OVER.

If you cannot jump - you may sub step ups!

For the squat cleans the bar will start on the ground. You will have your feet a little more narrow than your squat stance with the weight in the heels and arms on the outside of the legs. Hinge at the hips so the chest is over the bar and bend the knees slightly. Arms are straight. Keep the back flat and belly tight. Lift the bar by digging the heels into the ground and lifting the chest. Pull the bar into the body as you stand. Once past the knees you will pick up speed and transition your torso to an upright position. Jump UP with the arms still straight, shrug the shoulders, and pull yourself down underneath the bar. Keep the bar close to the body by bringing the elbows high and outside is it travels up and you travel down. Rotate the elbows around QUICKLY to create a shelf on your shoulders for the bar to catch. Catch in a solid front squat position with the butt lower than the knees, heels down, knees out, chest up, elbows high and back flat. Stand by leading with the chest and elbows.

TEAM VERSION

PROGRAM C

WARM UP

SQUAT WARM UP

HEEL SIT- 60 SECONDS
LUNGE HOLD- 30 SECONDS EACH LEG
SAMSON LUNGE- 30 SECOND HOLD (EACH SIDE)
PIGEON GLUTE STRETCH- 30 SECOND HOLD EACH SIDE
ASSISTED SQUAT HOLD- 60 SECONDS

Box Jump Warm Up

BOOT STRAPPERS - 60 SECONDS
CALF STRETCH - 60 SECONDS EACH SIDE
RUSSIAN KB SWINGS - 60 SECONDS

WORKOUT
For Time
PARTNER 1:
5 Box Jumps
10 Squat Cleans

PARTNER 2:
5 Box Jumps
10 Squat Cleans

PARTNER 1:
10 Box Jumps
10 Squat Cleans

PARTNER 2:
10 Box Jumps
10 Squat Cleans

PARTNER1:
15 Box Jumps
10 Squat Cleans

PARTNER 2:
15 Box Jumps
10 Squat Cleans

PARTNER 1:
20 Box Jumps
10 Squat Cleans

PARTNER 2:
20 Box Jumps
10 Squat Cleans

PARTNER 1:
25 Box Jumps
10 Squat Cleans

PARTNER 2:
25 Box Jumps
10 Squat Cleans

RX Men: 95# / 24"ish box
RX Women: 65# / 20"ish box

RX + Men: 115# +
RX + Women: 75# +

Score: Total Time
Goal: FAST and if possible UNBROKEN rounds.

NOTES:

Pick the weight and jump that is right for each partner. Doesn't have to match up! You want to take similar time on each interval.

You go I go - rest when your partner is working.

So first and foremost, pick a weight that you will at least attempt to do the cleans unbroken. This weight should not be a weight, however, that you know for sure you CAN do the squat cleans unbroken. Challenge yourself.

For the box jumps, if your height isn't EXACT - don't worry about it too much. We would actually LOVE to see everyone jumping on something or over something if jumping is a possibility. This is true even if you must jump on something significantly lower.

Jump from both feet and land with the full foot on the box. Stand completely at the top before jumping or stepping down. Watch for any caving of the knees on take off or landing and fight to avoid that. As always, we recommend a step down - especially with high reps - but it's ultimately up to you.

If you don't have something to jump ON, find something to jump OVER.

If you cannot jump - you may sub step ups!

For the squat cleans the bar will start on the ground. You will have your feet a little more narrow than your squat stance with the weight in the heels and arms on the outside of the legs. Hinge at the hips so the chest is over the bar and bend the knees slightly. Arms are straight. Keep the back flat and belly tight. Lift the bar by digging the heels into the ground and lifting the chest. Pull the bar into the body as you stand. Once past the knees you will pick up speed and transition your torso to an upright position. Jump UP with the arms still straight, shrug the shoulders, and pull yourself down underneath the bar. Keep the bar close to the body by bringing the elbows high and outside is it travels up and you travel down. Rotate the elbows around QUICKLY to create a shelf on your shoulders for the bar to catch. Catch in a solid front squat position with the butt lower than the knees, heels down, knees out, chest up, elbows high and back flat. Stand by leading with the chest and elbows.

MOVEMENT TIP

MAMA MODIFICATIONS

BOX JUMP/JUMP/SKIP OVERS -

This is going to be all about managing the impact and pressure to your core and pelvic floor. The SHIFT options for smaller Jump/Skip Overs are good for helping you achieve the stimulus with a little less impact. You can ALWAYS substitute Step Ups 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.
DB SQUAT CLEANS -
You could also try less weight or starting from the hang. The Goblet Squat is also a great all around modification for this! For pregnant mamas with bellies that interrupt the most efficient path of the bar, be sure to sub DBs for the bar so you are not training inefficient movement patterns.

SHIFT WARM UP

Simple SHIFT Warm Up

3 Rounds
20 Taps
10 Skip Overs
10 Toe Touches
3 No Push Up Inchworm
5 Push Up / Knee Push Up
2 Lunge with Twist Right
2 Lunge with Twist Left
10 Air Squats

Increase speed each round!

SHIFT WORKOUT

7 Rounds
7 Ring/TRX Row or Upright Row
14 KB/DB Deadlifts

Idea weight for Men: Single 35-55# KB/DB - or - pair of lighter dumbbells
Idea weight for Women: Single 12-30# KB/DB - or - pair of lighter dumbbells

Score: Total Time
Goal: Under 12 Min

NOTES:

For this one there are a bunch of options. For the ring/trx portion you may also choose to do a stretchy band pull down, row with a bar in the rack, or the upright row.

We don't recommend a bent over row here as it will conflict with the deadlift and be way too much bending over - the low back will get too fatigued.

If you are doing a ring/trx type row remember that the more parallel your body is to the ground - the harder these become. Find a position where 7 is challenging and you might have to break them up a bit in the later rounds. Make sure to start with straight arms at the bottom, keep the body in a rigid positionm and pull your chest all of the way to the rings/straps.

If you are doing the upright row you will either hold a single db/kb in both hands or a lighter DB in each hand. Stand tall and pull the shoulders back. Shrug the shoulders and pull the weight up your body - lik you are zipping up your jacket - with your elbows going high and outside. Don't allow the shoulders and elbows to roll forward.

For the deadlifts you may use a single weight between the feet or a dumbbell in each hand outside the feet. Make sure there is a hinge at the hips and the knees are bent. Chest is up and belly is tight. Start with the weight pulled back close to your body. Drive through the heels and lift the chest to stand all of the way up. Squeeze your butt at the top.

Reach the butt back and slide the weight down close to the body to lower! Don't get sloppy!

MOVEMENT TIP

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 on center or gravity, feel free to sub Sumo Deadlifts!
KB/DB Deadlift -

If pregnant and the shape of your belly is creating a change in the efficiency and safety of the bar/db/kb path or postpartum and managing core rehab through practice of proper posture feel free to sub: Sumo Stance KB/DB Deadlift or elevate the KB/DB on plates so you're not straining to reach the ground. 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.

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: OLY-POWER
POST: SUNS OUT GUNS OUT - BUTTS AND GUTS
EITHER: GYMNASTICS

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Thoracic Spine Release, Spine Strengthening
Post: Hips, Lower Back Release

PROGRAM B

PROGRAM B

WARM UP

Pull Up Warm Up

PASS THROUGHS- 10 REPS
BAND PULL APARTS- 10 REPS
BANDED LAT STRETCH- 30 SECOND HOLD EACH SIDE
SHOULDER OPENER- 30 SECOND HOLD
SCAP PULL UPS- 10 REPS

Full Body Simple Warm UP!

5-10 reps of quality movement through each
10 Toe Touches
10 Boot Strappers
10 Inch Worm + Down Dog
10 Spider Man + Reach

WORKOUT

5 Rounds
15 Pull Ups
15 Deadlifts

RX Men: 135-155#
RX Women: 85-105#

RX + Men: 185# +
RX + Women: 125# +

Score: Total Time
Goal: Under 20 Min

NOTES:

With a goal of under 20 minutes, you have up to 4 minutes per round. This gives you an opportunity to go a little heavier on the deadlift if you want to. It also gives you NO EXCUSE for getting sloppy or unsafe with the movement. SO make sure you choose a load that you can perform every deadlift with the proper form!

The grip could get sneaky on this one so consider breaking the reps into 2, maybe 3, sets with a really short break just to give your grip a slight reset.

For the pull ups you may do strict (lower the number to something you can complete in under 90 seconds). Kipping/butterfly, jumping, ring/trx row. You may also do a row with the bar in the rack if none of those other options are available. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom. We would not recommend bent over rows on this one as your back will be pretty lit up from the deadlifts.

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

For the deadlifts the bar will start on the ground. The feet are under the hips. Heels are down. Hips and knees are bent. Arms are straight. Chest is up. Belly tight. Back flat! Hands just outside the legs To lift drive the heels into the ground and lift the chest. Keep the arms straight as you pull the bar in close to the body. Keep the arms long and straight. Keep the chest up and belly tight. Stand all of the way up at the top. Squeeze the butt. Don't lean back.

To lower - reach the butt back and slide bar down the legs. Keep the knees out of the way. Keep the chest lifted and belly tight. Keep those heels down. Once past the knees you will re-bend the knees and bring the bar back to the starting position under control.

PROGRAM A

PROGRAM A

WARM UP

Pull Up Warm Up

PASS THROUGHS- 10 REPS
BAND PULL APARTS- 10 REPS
BANDED LAT STRETCH- 30 SECOND HOLD EACH SIDE
SHOULDER OPENER- 30 SECOND HOLD
SCAP PULL UPS- 10 REPS

Full Body Simple Warm UP!

5-10 reps of quality movement through each
10 Toe Touches
10 Boot Strappers
10 Inch Worm + Down Dog
10 Spider Man + Reach

WORKOUT

5 Rounds
15 Pull Ups
20 Alternating Single Leg Deadlifts

RX Men: 40# DBs
RX Women: 25# DBs

RX + Men: 50# DBs +
RX + Women: 35# DBs +

Score: Total Time
Goal: Under 20 Min

NOTES:

With a goal of under 20 minutes, you have up to 4 minutes per round. This should give you plenty of time practice controlled movement with the single leg deadlifts.

The grip could get sneaky on this one so consider breaking the reps into 2, maybe 3, sets with a really short break just to give your grip a slight reset.

For the pull ups you may do strict (lower the number to something you can complete in under 90 seconds). Kipping/butterfly, jumping, ring/trx row. You may also do a row with the bar in the rack if none of those other options are available. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom. We would not recommend bent over rows on this one as your back will be pretty lit up from the deadlifts.

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

For the single leg deadlifts you will hold a dumbbell in each hand. Shift your weight into one foot and raise the other foot off the floor behind you.

Fight not to twist. Allow a slight bend in the knee as you hinge forward at the hip and touch one head of the dumbbells to the floor. Keep the back flat and belly tight and squeeze the butt to stand up.

Of course, you can also just hold one dumbbell or if the balance isn't happening just do regular dumbbell deadlifts.

PROGRAM C

PROGRAM C

WARM UP

Pull Up Warm Up

PASS THROUGHS- 10 REPS
BAND PULL APARTS- 10 REPS
BANDED LAT STRETCH- 30 SECOND HOLD EACH SIDE
SHOULDER OPENER- 30 SECOND HOLD
SCAP PULL UPS- 10 REPS

Full Body Simple Warm UP!

5-10 reps of quality movement through each
10 Toe Touches
10 Boot Strappers
10 Inch Worm + Down Dog
10 Spider Man + Reach

WORKOUT

5 Rounds
15 Pull Ups
10 Bent Over Sandbag Slam

No RX or RX+ weight: Use what you've got!
RX+ Option: Sub 5 Bar or Ring Muscle Ups for the Glory Days crew.

Score: Total Time
Goal: Under 20 Min

NOTES:

With a goal of under 20 minutes, you have up to 4 minutes per round. This should give you plenty of time to get set up properly on every rep for a really aggressive bag slam!

The grip could get sneaky on this one so consider breaking the pull ups into 2, maybe 3, sets with a really short break.

For the pull ups you may do strict (lower the number to something you can complete in under 90 seconds). Kipping/butterfly, jumping, ring/trx row. You may also do a row with the bar in the rack if none of those other options are available. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom. We would not recommend bent over rows on this one as your back will be pretty lit up from the deadlifts.

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

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

MOVEMENT TIP

MAMA MODIFICATIONS

PULL UPS -

For managing the pressure of the core and pelvic floor during Early Pregnancy or later on in the Rebuilding stages of PP sub: strict pull ups or banded pull ups.

To avoid any coning in the belly during 2nd/3rd Trimester or Rehab stage of PP, while hanging from the bar sub: Ring Rows, Bent Over Rows, Banded Lat Pull Downs, BIRTHFIT Banded Woodchop, Banded Lat Pull Downs, DB/KB Front Raises. Kipping Pull Ups should only be added back into the later stages of Rebuilding in PP once the rehab is complete and athlete shows proficiency in strict movements.

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 on center or gravity, feel free to sub Sumo Deadlifts!
KB/DB Deadlift -

If pregnant and the shape of your belly is creating a change in the efficiency and safety of the bar/db/kb path or postpartum and managing core rehab through practice of proper posture feel free to sub: Sumo Stance KB/DB Deadlift or elevate the KB/DB on plates so you're not straining to reach the ground. 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.

SHIFT WARM UP

Simple SHIFT Warm Up

3 Rounds
20 Taps
10 Skip Overs
10 Toe Touches
3 No Push Up Inchworm
5 Push Up / Knee Push Up
2 Lunge with Twist Right
2 Lunge with Twist Left
10 Air Squats

Increase speed each round!

SQUAT WARM UP

HEEL SIT- 60 SECONDS
LUNGE HOLD- 30 SECONDS EACH LEG
SAMSON LUNGE- 30 SECOND HOLD (EACH SIDE)
PIGEON GLUTE STRETCH- 30 SECOND HOLD EACH SIDE
ASSISTED SQUAT HOLD- 60 SECONDS

SHIFT WORKOUT

15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
2 Inchworms
4 Shoulder Press
8 Bodyweight Squats

Idea weight for Men: Single 35-55# KB/DB - or - pair of lighter dumbbells
Idea weight for Women: Single 12-30# KB/DB - or - pair of lighter dumbbells

Score: Total number of completed rounds + any additional reps.
Goal: 9 Rounds +

NOTES:

Definitely push for about a round every minute to minute and a half on this one! The reps are super manageable and that is designed so you can keep moving and not really have to stop!

For the inchworms, the hands will be placed on the ground just in front of the feet. Walk the hands away from the feet until you are at the top of the push up position. From here you can lower your knees or do a regular push up. Your choice. If you need to you can take the push up out.

Then you will walk the hands back to the feet and then stand up to complete.

For the press you may do them standing or seated. You will hold a dumbbell in each hand at the shoulders. Keep the belly tight and press to lock out with the biceps by the ears at the top.

If you are doing with a single db or kb you will hold it at the chest in both hands. Make sure to move the head back out of the way and press to lock out (keeping the belly tight) finishing with the biceps by the ears!

For the squats you will start with the feet under the shoulders. Lift the chest and tighten the belly. These squats are unweighted. Reach the butt back and down as you drive the knees out. Keep the heels down and lift the chest. Get the butt lower than the knees at the bottom. Do not allow yourself to collapse, the knees to cave in, or yourself to roll forward.

If you tend to collapse or have any pain in that low position you may first try holding onto something for a counter balance. If that still causes issues you may try squatting to a target that is a bit higher than parallel!

MOVEMENT TIP

MAMA MODIFICATIONS

INCHWORMS -

If you notice any coning while performing Inchworms sub: BIRTHFIT bear crawls, BIRTHFIT Functional Progression 3, Overhead Plate Hold/March, DB Seated Press, Strict Press, Elevated Push Up, Floor Press, BIRTHFIT Dumbbell Windmill

JERK/PRESS -

Focus on proper alignment of your pelvis and spine. If you find yourself over extending in your back or coning in your belly sub less weight, Strict Press, Seated Strict Press, or even Front Raises.

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: OLY
SWAP: SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Down Dog Flow, Couch Stretch
Post: Chest Opener, Sciatica/Piriformis

PROGRAM B

PROGRAM B

WARM UP

SQUAT WARM UP

HEEL SIT- 60 SECONDS
LUNGE HOLD- 30 SECONDS EACH LEG
SAMSON LUNGE- 30 SECOND HOLD (EACH SIDE)
PIGEON GLUTE STRETCH- 30 SECOND HOLD EACH SIDE
ASSISTED SQUAT HOLD- 60 SECONDS

Overhead Warm Up

1 minute bandy lat stretch (right)
1 minute bandy lat stretch (left)

With empty barbell or PVC pipe:
2 minute Front Rack mobility from the back rack position
Rotate both elbows forward to front rack position (pause and hold)
Rotate left elbow forward to front rack (pause and hold)
Rotate right elbow forward to front rack (pause and hold)

3 SETS: build lightly each set
5 Strict press
5 Dip to shrug
5 Push press
5 Push jerk

WORKOUT

20 Min EMOM
Min 1: 1 Wall Walk + 3 Jerks
Min 2: 5 Back Squats + 10 Wall Balls

Score: Weight Used
Goal: Challenge yourself but get all 20 min completed

NOTES:

To complete the reps in under a minute, you'll need to go unbroken so choose loads that allow for that even in those later rounds! Keep in mind the time it will take for transitions and set up for the lifts. If no rack, switch to front squats.

Wall Walks - Start in the bottom of a push up with feet against the wall. Walk your feet up the wall as you press up then walk your hands back toward the wall. Keep your belly tight and do not overarch your back. Touch your chest to the wall then walk your hands out and feet down to the floor.

Don't slide or flop!

Modify by going only part of the way up or doing pike up on the box or even inchworms.

Push Jerk - Bar on shoulders, elbow high. Feet hip width apart. Dip the hip slightly, knees track forward and out. Stand up FAST. As the bar pops off the shoulder, punch your arms overhead. Bend your knees to push yourself under the bar, feet might shift to shoulder width apart. With arms straight and active shoulders, stand up tall.

Absorb the bar back to your shoulders with knees bent and elbows up.

Back squats - set the bar on your shoulders behind your head. Keep a neutral spine at all times, so chest up, belly tight. With heels down, send your hips back and lower butt below knees. Lead with the chest to stand up tall.

Same squat mechanics for wall balls. Hold the ball at your chest with elbows in and squat. Drive out of the bottom fast and throw the ball up to a 9-10' target. Catch the ball first, then lower for the next rep. If low ceilings or no ball, sub a light DB thruster.

PROGRAM A

PROGRAM A

WARM UP

Dumbbell Shoulder Warm Up

10 Arm Circles Right
10 Arm Circles Left
10 Double Arm Circles
10 Scarecrow Press
10 Band Pull Aparts
60 Second Banded Lat Stretch Right
60 Second Banded Lat Stretch Left
10 Single DB Goblet Press
5 Alternating Press + Press (Press Right, Press Left, Both)
5 Push Press
5 Push Jerk

SQUAT WARM UP

HEEL SIT- 60 SECONDS
LUNGE HOLD- 30 SECONDS EACH LEG
SAMSON LUNGE- 30 SECOND HOLD (EACH SIDE)
PIGEON GLUTE STRETCH- 30 SECOND HOLD EACH SIDE
ASSISTED SQUAT HOLD- 60 SECONDS

WORKOUT

20 Min EMOM
Min 1: 1 Wall Walk + 6 DB Jerks
Min 2: 10 DB Squats + 10 Wall Balls

RX Men: 40# DBs
RX Women: 25# DBs

RX+ Men: 50# DBs+
RX + Women: 35# DBs+

RX+ Option: 2 Wall Walks

Score: Minutes where you complete all of the work in the minute window.
Goal: Challenge yourself but get all 20 min completed

NOTES:

Just breath, stay tight and move!

Set up for wall walks in the bottom of a push up with feet against the wall. Walk your feet up the wall as you press to the top of a push up then back toward the wall. Keep your belly tight and do not overarch you back. Touch your chest to the wall then walk your hands out and feet down to the floor.

Don't slide or flop!

Modify by going only part of the way up or doing pike up on the box or even inchworms.

Pike up on the box starts in the top of a push up, toes on a box. Keep your toes planted and walk your hands toward the box until you are in a 90° pike position at the top. Then, walk your hands back out.

Push Jerks start with DBs on the shoulders, elbows in front. Feet are under your hips with heels down. Stand tall, belly tight.

Dip keeping the heels down, allowing the knees to come forward and out, and hips staying back. Keep the chest up and do not let the weight pull you forward. From here you will stand up hard and fast. Drive the power from the legs into the DBs. Think of pressing the weight up as you press YOURSELF DOWN under it. Feet may move slightly wider - but no wider than your squat stance (shoulder width).

Land with your weight in your heels, knees bent and out, butt back, and DBs locked out over the middle of your body - biceps by the ears. Press into the DBs and keep the belly tight. Stand tall.

When lowering, absorb with the knees and keep elbows up.

Set up for the squats with DBs on your shoulders. Feet shoulder width apart, heels down, belly tight. Send your butt back and down and push your knees out. Get your butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all the way up at the top.

Same squat stance for wall balls. Hold the ball at your chest with the elbows tucked in. Lower into a squat then drive your feet into the floor to stand and throw the ball up to the wall. You can also sub light thrusters if you need to.

PROGRAM C

PROGRAM C

WARM UP

Dumbbell Shoulder Warm Up

10 Arm Circles Right
10 Arm Circles Left
10 Double Arm Circles
10 Scarecrow Press
10 Band Pull Aparts
60 Second Banded Lat Stretch Right
60 Second Banded Lat Stretch Left
10 Single DB Goblet Press
5 Alternating Press + Press (Press Right, Press Left, Both)
5 Push Press
5 Push Jerk

SQUAT WARM UP

HEEL SIT- 60 SECONDS
LUNGE HOLD- 30 SECONDS EACH LEG
SAMSON LUNGE- 30 SECOND HOLD (EACH SIDE)
PIGEON GLUTE STRETCH- 30 SECOND HOLD EACH SIDE
ASSISTED SQUAT HOLD- 60 SECONDS

WORKOUT

Glory Days Version
20 Min EMOM
Min 1: 20 Foot Handstand Walk + 3 Jerks
Min 2: 5 Back Squats + 10 Pistols (Alternating)

RX Men: 135#-155#
RX Women: 85#-105#

RX+ Men: 185#+
RX+ Women: 125#+

Score: Minutes where you complete all of the work in the minute window.
Goal: Challenge yourself but get all 20 min completed

NOTES:

Okay you maniacs, if you are attempting this version you most likely already know what these movements are so focus on doing them WELL.

Feel free to shorten the distance on the HS walk or just attempt for 15-20 seconds.

When you kick up for the handstand keep your belly tight and avoid overarching your spine. Push into the floor with your standing arm as you step with the other one. Keep tipping your feet slightly over your shoulders to continue forward movement.

Push Jerk - Bar on shoulders, elbow high. Feet hip width apart. Dip the hip slightly, knees track forward and out. Stand up FAST. As the bar pops off the shoulder, punch your arms overhead. Bend your knees to push yourself under the bar, feet might shift to shoulder width apart. With arms straight and active shoulders, stand up tall.

Absorb the bar back to your shoulders with knees bent and elbows up.

Back squats - set the bar on your shoulders behind your head. Keep a neutral spine at all times, so chest up, belly tight. With heels down, send your hips back and lower butt below knees. Lead with the chest to stand up tall.

Pistols - shift your weight into one foot and float the other out in front of you. Keep your weight in the heel, belly tight and chest up as you send your hips back to lower into the bottom. Keep your knee in line with your toes, drive you heel into the floor and lead with the chest to stand then repeat on the other leg.

MOVEMENT TIP

MAMA MODIFICATIONS

WALL WALKS -

Please measure risk vs. reward when considering if you can/should perform this movement. If you are unable to maintain midline stability and proper breathing mechanics throughout the duration of the entire movement please consider subbing: Inchworms, Box/Pike Walk outs, Shoulder Taps, or Bear Crawls

JERK/PRESS -

Focus on proper alignment of your pelvis and spine. If you find yourself over extending in your back or coning in your belly sub less weight, Strict Press, Seated Strict Press, or even Front Raises.
WALL BALL -
To focus on managing proper posture, breathing mechanics, core pressurization, and/or joint stability, sub: DB/WB Thruster, Lower Target Wall Ball Toss, Box/Target Supported Squat for Wall Ball

SHIFT WARM UP

Simple SHIFT Warm Up

3 Rounds
20 Taps
10 Skip Overs
10 Toe Touches
3 No Push Up Inchworm
5 Push Up / Knee Push Up
2 Lunge with Twist Right
2 Lunge with Twist Left
10 Air Squats

Increase speed each round!

SHIFT WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
20 Single Unders / Taps
10 KB Swings

Idea weight for Men: 30-50# Single DB or KB
Idea weight for Women: 12-25# Single KB or DB

Score: Total number of completed rounds + any additional reps
Goal: 8 Rounds +

NOTES:

For this workout you will choose between single unders with your jump rope, taps, or you can even do like chalk line lateral hops!

If you are unable to jump you will choose a low step up!

For the swings you will have the weight in both hands at the waist. Feet are roughly shoulder width apart and heels are down. Hinge forward at the hips slightly but keep the chest lifted. Allow a slight knee bend, and with straight arms, pull the weight back between the legs. Stand up hard and fast driving through the heels. Guide the bell with a big chest and tight belly/straight arms to roughly eye level. Allow gravity to bring weight back down, but don't let it take you for a ride! Keep the heels down and chest up!

MOVEMENT TIP

MAMA MODIFICATIONS

Double/Single Unders -

To avoid the added pressure to the pelvic floor that DUs/SUs can create, sub: Taps, Row, Bike, Quick Step Ups, Calf Raises. If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or try scaling the number of DUs/SUs down to a number that is realistic for you to practice proper positioning and managing pressure. Any leaking or heaviness in the pelvic floor is a sign that you need to adapt your approach or change the movement to less impact.

KB SWING -

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

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: OLY - POWER
POST: BUTTS AND GUTS - SUNS OUT GUNS OUT
EITHER: GYMNASTICS

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Warm Up Flow, Calves/Ankles
Post: amstrings, Stress Relief

PROGRAM B

PROGRAM B

WARM UP

Full Body Simple Warm UP!

5-10 reps of quality movement through each
10 Toe Touches
10 Boot Strappers
10 Inch Worm + Down Dog
10 Spider Man + Reach

WORKOUT

5 Rounds
1 Min Max Double Unders
1 Min Max Hang Power Snatch
1 Min Rest

RX Men: 75#
RX Women: 55#

RX+ Men: 95#
RX + Women: 65#

Score: Total Reps of BOTH combined
Goal: 200 Reps (Think 30 Dubs and 10 Hang Power Snatches min)

NOTES:

Even though this is only 10 minutes of work, it is a LOT of reps!

This is great workout to practice your double unders. If you struggle to consistently string them together, consider trying single-single-double or pick a small number of reps to hit consistently with short breaks in between. With the rest built in every 2 minutes, really try to keep moving during the minutes of work.

For the double unders, your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!

For this workout you will want to choose a type/number of double unders that will allow you to spend more of the minute jumping than resting. If doubles aren't happening you may choose to go with the dumbbell hop overs or a minute of single unders or a minute of attempts.

The goal is 10 snatches per minute, which should be pretty doable. Choose a load that you can complete the reps in at most 3 sets.

For the hang power snatch you will start with a wide grip and deadlift the bar up to the waist. Feet should be under the hips with the heels down. Arms are long and straight. Dip by bending the knees slightly and hinging at the hip slightly (keep the back flat and chest lifted). Keep the bar close to the body and let it slide down the leg. Stand up hard and fast. Shrug the shoulders (keep the bar close)! Pull the elbows high and outside (scarecrow) as you pull under the bar slightly. Catch the bar in a partial overhead squat. Stand fully to complete the rep. Lower the bar back to the waist.

PROGRAM A

PROGRAM A

WARM UP

Full Body Simple Warm UP!

5-10 reps of quality movement through each
10 Toe Touches
10 Boot Strappers
10 Inch Worm + Down Dog
10 Spider Man + Reach

WORKOUT

5 Rounds
1 Min Max Double Unders
1 Min Max KB/DB Swings
1 Min Rest

RX Men: 50-55# KB/DB
RX Women: 30-35# KB/DB

RX+: Use a heavier KB - IF - you can maintain at least 20 swings per round

Score: Total Reps of BOTH combined
Goal: 250 Reps (Think 30 Dubs and 20 Swings min)

NOTES:

Even though this is only 10 minutes of work, it is a LOT of reps! This is great workout to practice your double unders. If you struggle to consistently string them together, consider trying single-single-double or pick a small number of reps to hit consistently with short breaks in between. With the rest built in every 2 minutes, really try to keep moving during the minutes of work.

For the double unders, your rope will pass two times under your feet for every one jump. Keep your chest up and your landing soft. It's just like a single under but you jump a little higher and spin the rope faster using your wrists, not your arms!

For this workout you will want to choose a type/number of double unders that will allow you to spend more of the minute jumping than resting. If doubles aren't happening you may choose to go with the dumbbell hop overs or a minute of single unders or a minute of attempts.

The goal is 20 swings each minute, which is basically unbroken or maybe 2 sets with a super short break. Choose a weight that allows you to do so, and hold on!

For the swings you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight all of the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!

If going overhead is not feeling comfortable for any reason, just swing to eye level.

PROGRAM C

PROGRAM C

WARM UP

Full Body Simple Warm UP!

5-10 reps of quality movement through each
10 Toe Touches
10 Boot Strappers
10 Inch Worm + Down Dog
10 Spider Man + Reach

WORKOUT

5 Rounds
1 Min Max Cal Bike/Row
1 Min Max KB/DB Swings
1 Min Rest

RX Men: 50-55# KB/DB
RX Women: 30-35# KB/DB

RX+: Use a heavier KB - IF - you can maintain at least 20 swings per round

**Can also do the snatches from Program B if you want!

Score: Total Reps of BOTH combined
Goal: 150-175 Reps (Think 15/10 cals and 20 Swings min)

NOTES:

The workout contains 10 minutes of work with a fair amount of built in rest. So make those 2 minutes of work each round count!

Now, that being said, you definitely don't want to blow up on the bike or row to the point you are unable to do your swings. Pick a calorie or distance target that is sustainable.

For the bike, allow your arms and legs to work together so as you drive the pedal forward and down you actively push one handle forward and pull the other back.

If you choose to row, think powerful pull and slow return.

The goal is 20 swings each minute, which is basically unbroken or maybe 2 sets with a super short break. Choose a weight that allows you to do so, and hold on!

For the swings you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight all of the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!

If going overhead is not feeling comfortable for any reason, just swing to eye level.

MOVEMENT TIP

MAMA MODIFICATIONS

Double/Single Unders -

To avoid the added pressure to the pelvic floor that DUs/SUs can create, sub: Taps, Row, Bike, Quick Step Ups, Calf Raises. If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or try scaling the number of DUs/SUs down to a number that is realistic for you to practice proper positioning and managing pressure. Any leaking or heaviness in the pelvic floor is a sign that you need to adapt your approach or change the movement to less impact.

KB SWING -

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

SHIFT WARM UP

Simple SHIFT Warm Up

3 Rounds
20 Taps
10 Skip Overs
10 Toe Touches
3 No Push Up Inchworm
5 Push Up / Knee Push Up
2 Lunge with Twist Right
2 Lunge with Twist Left
10 Air Squats

Increase speed each round!

Running Warm Up

In 50' Sections:
Karaoke
Up & Overs
Knee-to-stomach
Samson lunge
Buttkickers
High knees
Toes in walk
Toes out walk
High skips

SHIFT WORKOUT

5 Rounds
1 Min Jog, Row, Bike, Taps, Mtn Climbers
1 Min Burpees
1 Min Step Ups
1 Min Rest

(This will take a total of 20 min!)

No weight needed today!!

Score: Total Reps of Burpees and Step Ups ONLY!
Goal: 125+

NOTES:

So for this workout you get to choose what you would like to do for the first minute. The goal is to find something you can move consistently at a moderately uncomfortable but sustainable pace. So you can jog, row, bike, do taps, or mountain climbers.

For the second minute each time you will do burpees! Place the hands on the ground - step or jump back - you can then go to the knees or do a regular push up. Either way the goal is for the hands to be just outside of the chest and the elbows to go back and stay pretty close to the body as opposed to flaring out.

Keep the belly tight and avoid sagging or snaking during the push up portion. Push back up to the top. Jump or step the feet in. Jump and clap at the top.

If you need to take out the push up for injury reasons - that's fine! You can even do elevated burpees.

Choose a style of burpee that will allow you to get around 8-10 per round!

For the step ups - these should be at a height that is challenging but will allow you to get 15-20 reps. Alternate feet with each step. Make sure your whole foot is on your step and drive through the heel to stand. Don't allow the knee to cave in.

Nothing to step up on? Try alternating lunges!

ONLY reps of burpees and step ups go toward your score!

MOVEMENT TIP

MAMA MODIFICATIONS

RUN/JOG -

To manage the added pressure to the pelvic floor that the impact from running can create, sub: Taps, SU, Row, Bike, Farmer Carry, Sled Push/Drag, Quick Step Ups. If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or scaling the distance that you run so that you can focus on your posture, breathing mechanics, and managing the pressure of your core and pelvic floor.

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 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

BURPEES -

No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: OLY
EITHER: GYMNASTICS

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Airplane Stretch, Quads IT Band
Post: Lower Back Release, Sciatica/Piriformis

PROGRAM A

PROGRAM A

WARM UP

Running Warm Up

In 50' Sections:
Karaoke
Up & Overs
Knee-to-stomach
Samson lunge
Buttkickers
High knees
Toes in walk
Toes out walk
High skips

Full Body Simple Warm UP!

5-10 reps of quality movement through each
10 Toe Touches
10 Boot Strappers
10 Inch Worm + Down Dog
10 Spider Man + Reach

WORKOUT

Every 2 Min Until You're Done
Run 200 Meters
Max DB Burpee Step Ups

Keep Going Every 2 Min Until You Complete:

40 Dumbbell Burpee Box Step Ups

RX Men: 40# DBs
RX Women: 25# DBs

Rough Height Box:

Men: 22-24"
Women: 18-20"

RX+ Men/Women: 50 Reps

Score: Total Time
Goal: Under 16 Min

NOTES:

For this one, you'll want to find that sweet spot where you can run fast enough to allow for enough time to get at least 5 burpee step ups each round but not so fast that you are too gassed to get the work done.

Choose a load and a pace that allows for a generally consistent number of reps each round. So pick a target and hold on!

Starts with the run.

For the 200m run, you're working with about a minute. If unable to run due to space or weather purposes - 2 min doubles/singles/low step ups/Mtn Climbers/taps to a low target.

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

For the DB burpee box step ups you will place the DBs on the ground. With hands on the DBs, jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in and stand up.

Holding the DBs at your waist step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. Stand up all the way at the top of the box and make sure both feet are planted.

If you don't have something to step up onto, or if you are uncomfortable stepping up right now you can sub burpee + alternating lunges. 1 rep = 1 burpee + 1 lunge.

PROGRAM B

PROGRAM B

WARM UP

Running Warm Up

In 50' Sections:
Karaoke
Up & Overs
Knee-to-stomach
Samson lunge
Buttkickers
High knees
Toes in walk
Toes out walk
High skips

Full Body Simple Warm UP!

5-10 reps of quality movement through each
10 Toe Touches
10 Boot Strappers
10 Inch Worm + Down Dog
10 Spider Man + Reach

WORKOUT

Every 2 Min Until You're Done
Run 200 Meters
Max Sandbag Burpee Toss/Jump Over

Keep Going Every 2 Min Until You Complete:

40 Sandbag Burpee Toss/Jump Overs

No RX or RX+ Weight here. Use what you've got. Ideally around 50-60lbs for Men and 30-40# for Women.

Rough Height Box:

Men: 22-24"
Women: 18-20"

RX+ Men/Women: 50 Reps

Score: Total Time
Goal: Under 16 Min

NOTES:

For this one, you'll want to find that sweet spot where you can run fast enough to allow for enough time to get at least 5 burpee toss/jump overs each round but not so fast that you are too gassed to get the work done.

Choose a load and a pace that allows for a generally consistent number of reps each round. So pick a target and hold on!

Starts with the run.

For the 200m run, you've got roughly a minute or less.

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

For the burpee toss/jump over, with the bag on the ground in front of the box, plant your hands on the bag then step or jump your feet back to a plank position and lower all the way to the ground. Press back up to the top of a push up and step or jump your feet back in.

Keep your chest up, hips back, and belly tight as you stand up hard and fast. As you extend your hips and the bag travels up your body toward your shoulders, spin your elbows around the bag and rebend your knees to receive the bag on your shoulders in a partial squat. Toss the bag over the box then step or jump up to the box and step over to the other side.

If you don't have a sandbag or dumbbells you could do 200m run then 5 burpees each round followed by max front rack lunges with 75/95# for the men and 55-65# for the women.

PROGRAM C

PROGRAM C

WARM UP

Running Warm Up

In 50' Sections:
Karaoke
Up & Overs
Knee-to-stomach
Samson lunge
Buttkickers
High knees
Toes in walk
Toes out walk
High skips

Full Body Simple Warm UP!

5-10 reps of quality movement through each
10 Toe Touches
10 Boot Strappers
10 Inch Worm + Down Dog
10 Spider Man + Reach

WORKOUT

Every 2 Min Until You're Done
Row 250 Meters
or
Bike 15 Cal Men / 11 Cal Women
Max DB Burpee Step Ups

Keep Going Every 2 Min Until You Complete:

40 Dumbbell Burpee Box Step Ups

RX Men: 40# DBs
RX Women: 25# DBs

Rough Height Box:

Men: 22-24"
Women: 18-20"

RX+ Men/Women: 50 Reps

**Can also do the sandbag burpee toss over option with this one as seen in Program B.

Score: Total Time
Goal: Under 16 Min

NOTES:

For this one, you'll want to find that sweet spot where you can row/bike fast enough to allow for enough time to get at least 5 burpee step ups each round but not so fast that you are too gassed to get the work done.

Choose a load and a pace that allows for a generally consistent number of reps each round. So pick a target and hold on!

Starts with the row/bike.

For the DB burpee box step ups you will place the DBs on the ground. With hands on the DBs, jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in and stand up.

Holding the DBs at your waist step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. Stand up all the way at the top of the box and make sure both feet are planted.
If you don't have something to step up onto, or if you are uncomfortable stepping up right now you can sub burpee alternating lunges. 1 rep = 1 burpee + 1 lunge.

MOVEMENT TIP

MAMA MODIFICATIONS

RUN/JOG -

To manage the added pressure to the pelvic floor that the impact from running can create, sub: Taps, SU, Row, Bike, Farmer Carry, Sled Push/Drag, Quick Step Ups. If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or scaling the distance that you run so that you can focus on your posture, breathing mechanics, and managing the pressure of your core and pelvic floor.

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

BURPEES -

No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: OLY
SWAP: SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Morning Coffee, Warm Up Flow
Post: Chest Opener, Cool Down Flow

PROGRAM B

PROGRAM B

WARM UP

Full Body Simple Warm UP!

5-10 reps of quality movement through each:
10 Toe Touches
10 Boot Strappers
10 Inch Worm + Down Dog
10 Spider Man + Reach

Overhead Warm Up

1 minute bandy lat stretch (right)
1 minute bandy lat stretch (left)

With empty barbell or PVC pipe:
2 minute Front Rack mobility from the back rack position
Rotate both elbows forward to front rack position (pause and hold)
Rotate left elbow forward to front rack (pause and hold)
Rotate right elbow forward to front rack (pause and hold)

3 SETS: build lightly each set
5 Strict press
5 Dip to shrug
5 Push press
5 Push jerk

Pull Up Warm Up

PASS THROUGHS- 10 REPS
BAND PULL APARTS- 10 REPS
BANDED LAT STRETCH- 30 SECOND HOLD EACH SIDE
SHOULDER OPENER- 30 SECOND HOLD
SCAP PULL UPS- 10 REPSGreat if you are doing the Toe to Bar option!

WORKOUT

20 Min AMRAP
(As Many Rounds and Reps as Possible in 20 Min)
12 Push Press
8 V-Ups/Toes to Bar
24 Bodyweight Lunges (Alternating)

RX Men: 75#
RX Women: 55#

RX+ Men: 95-115#
RX+ Women: 75-85#

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 9 Rounds+

NOTES:

For this workout shoot for roughly 2 minutes per round.

Push press and/or toes to bar don't need to be unbroken - but choose a load/variation that is sustainable for 20 minutes.

Remember the lunges are unweighted!

Set up for the push press with the bar on your shoulders and elbows high. Feet hip to shoulder width apart. Chest up, belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the bar pops up off the shoulders, press straight up to lock out.

Finish standing tall, arms straight, biceps by the ears. Squeeze your butt and keep your belly tight.

Keep elbows forward and up when lowering to avoid crashing on to your collarbone.

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. Push your shoulders back behind the bar as you raise your toes up to touch bar between your hands.

For subs for the T2B/V-Ups you can use Knee-Ups, Supine Toe Touches or regular sit-ups. For the mamas, try ball slams or deadbugs.

You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step forward with the front leg or backward with the rear leg so that your heel can be down on the front foot when the back knee GENTLY touches the ground.

Stand all the way up between reps, bring feet in line with each other and alternate legs with each lunge. So for each set of 24 you end up doing 12 on each side.

PROGRAM A

PROGRAM A

WARM UP

Full Body Simple Warm UP!

5-10 reps of quality movement through each
10 Toe Touches
10 Boot Strappers
10 Inch Worm + Down Dog
10 Spider Man + Reach

Pull Up Warm Up

PASS THROUGHS- 10 REPS
BAND PULL APARTS- 10 REPS
BANDED LAT STRETCH- 30 SECOND HOLD EACH SIDE
SHOULDER OPENER- 30 SECOND HOLD
SCAP PULL UPS- 10 REPSGreat if you are doing the Toe to Bar option!

Dumbbell Shoulder Warm Up

10 Arm Circles Right
10 Arm Circles Left
10 Double Arm Circles
10 Scarecrow Press
10 Band Pull Aparts
60 Second Banded Lat Stretch Right
60 Second Banded Lat Stretch Left
10 Single DB Goblet Press
5 Alternating Press + Press (Press Right, Press Left, Both)
5 Push Press
5 Push Jerk

WORKOUT

20 Min AMRAP
(As Many Rounds and Reps as Possible in 20 Min)
12 DB Push Press
8 V-Ups/Toes to Bar
24 Bodyweight Lunges (Alternating)

RX Men: 40# DBs
RX Women: 25# DBs

RX+ Men: 50# DBs +
RX+ Women: 35# DBs+

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 9 Rounds+

NOTES:

For this workout shoot for roughly 2 minutes per round.

Push press and/or toes to bar don't need to be unbroken - but choose a load/variation that is sustainable for 20 minutes.

Remember the lunges are unweighted!

For the push press you will have a dumbbell in each hand at the shoulders. Feet are between hip and shoulder width apart. Chest up. Belly tight. Dip keeping the heels down and allowing the knees to come forward. Reach the hips back slightly but keep the chest lifted.

Stand up hard and fast. Pop the dumbbells off of the shoulders and finish with a press straight to lock out. Biceps by the ears. Standing tall. Locked out elbows. Belly tight.

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. Push your shoulders back behind the bar as you raise your toes up to touch bar between your hands.

For subs for the T2B/V-Ups you can use Knee-Ups, Supine Toe Touches or regular sit-ups. For the mamas, try ball slams or deadbugs.

You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step forward with the front leg or backward with the rear leg so that your heel can be down on the front foot when the back knee GENTLY touches the ground.

Stand all the way up between reps, bring feet in line with each other and alternate legs with each lunge. So for each set of 24 you end up doing 12 on each side.

PROGRAM C

PROGRAM C

WARM UP

Full Body Simple Warm UP!

5-10 reps of quality movement through each
10 Toe Touches
10 Boot Strappers
10 Inch Worm + Down Dog
10 Spider Man + Reach

Pull Up Warm Up

PASS THROUGHS- 10 REPS
BAND PULL APARTS- 10 REPS
BANDED LAT STRETCH- 30 SECOND HOLD EACH SIDE
SHOULDER OPENER- 30 SECOND HOLD
SCAP PULL UPS- 10 REPSGreat if you are doing the Toe to Bar option!

Dumbbell Shoulder Warm Up

10 Arm Circles Right
10 Arm Circles Left
10 Double Arm Circles
10 Scarecrow Press
10 Band Pull Aparts
60 Second Banded Lat Stretch Right
60 Second Banded Lat Stretch Left
10 Single DB Goblet Press
5 Alternating Press + Press (Press Right, Press Left, Both)
5 Push Press
5 Push Jerk

WORKOUT

20 Min AMRAP
(As Many Rounds and Reps as Possible in 20 Min)
12 Sandbag Push Press
8 Supine Sandbag Toe Touches
24 Bodyweight Lunges (Alternating)

No RX or RX+ on bag weight - use what you've got and alter numbers if needed to reach goal rounds!

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 9 Rounds+

NOTES:

For this workout shoot for roughly 2 minutes per round.

Push Presses and Toe Touches do not need to be unbroken but choose a variation that is sustainable for 20 minutes.

Remember the lunges are unweighted!

Push Presses can be regular or side to side. Either you will have your sandbag on the biceps with the elbows high or loaded on to one shoulder.

Feet are between hip and shoulder width apart. Chest up. Belly tight. Dip keeping the heels down and allowing the knees to come forward. Reach the hips back slightly but keep the chest lifted.

Stand up hard and fast. For traditional version, pop the sandbag off the biceps and finish with a press straight to lock out. Biceps by the ears. Standing tall. Locked out elbows. Belly tight.

For side to side, pop the bag off the shoulder, extend the arms overhead and lower the bag down onto the other shoulder.

For the supine toe touch you will start lying on your back with your legs extended and heels hovering a few inches from the floor. Your arms will be fully extended straight up in the air holding the sandbag like the top of a bench press. Keep your belly tight like you are trying to flatten your lower back into the floor. Squeeze your legs together and raise them up into the air until your toes or shins touch the bag. Lower your legs back down to a hover with control so you don't overarch your back.

For subs for the Supine Toe Touches you can use Knee-Ups, V-ups, or regular sit-ups. For the mamas, try ball slams or deadbugs.

You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step forward with the front leg or backward with the rear leg so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Stand all the way up between reps, bring feet in line with each other and alternate legs with each lunge. So for each set of 24 you end up doing 12 on each side.

TEAM VERSION

TEAM VERSION

WARM UP

Full Body Simple Warm UP!

5-10 reps of quality movement through each
10 Toe Touches
10 Boot Strappers
10 Inch Worm + Down Dog
10 Spider Man + Reach

Overhead Warm Up

1 minute bandy lat stretch (right)
1 minute bandy lat stretch (left)
With empty barbell or PVC pipe:
2 minute Front Rack mobility from the back rack position
Rotate both elbows forward to front rack position (pause and hold)
Rotate left elbow forward to front rack (pause and hold)
Rotate right elbow forward to front rack (pause and hold)

3 SETS: build lightly each set
5 Strict press
5 Dip to shrug
5 Push press
5 Push jerk

Pull Up Warm Up

PASS THROUGHS- 10 REPS
BAND PULL APARTS- 10 REPS
BANDED LAT STRETCH- 30 SECOND HOLD EACH SIDE
SHOULDER OPENER- 30 SECOND HOLD
SCAP PULL UPS- 10 REPSGreat if you are doing the Toe to Bar option!

WORKOUT

Team of 2 Complete
10 Rounds Each
5 V-Ups/Toes to Bar
10 Push Press
16 Bodyweight Lunges (Alternating)

These are performed as You Go - I Go Rounds

Partner A does one full round
then
Partner B Goes

RX Men: 75#
RX Women: 55#

RX+ Men: 95-115#
RX+ Women: 75-85#

Score: Total Time for both teammates to complete 10 Rounds
Goal: Under 30 Min

NOTES:
As always you an sub equipment options from A, or C as well!Push to go all out when it's your turn since you get to rest!

Push press and/or toes to bar don't need to be unbroken - but choose a load/variation that is sustainable for 20 minutes.

Remember the lunges are unweighted!

Set up for the push press with the bar on your shoulders and elbows high. Feet hip to shoulder width apart. Chest up, belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the bar pops up off the shoulders, press straight up to lock out.

Finish standing tall, arms straight, biceps by the ears. Squeeze your butt and keep your belly tight.

Keep elbows forward and up when lowering to avoid crashing on to your collarbone.

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. Push your shoulders back behind the bar as you raise your toes up to touch bar between your hands.

For subs for the T2B/V-Ups you can use Knee-Ups, Supine Toe Touches or regular sit-ups. For the mamas, try ball slams or deadbugs.

You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step forward with the front leg or backward with the rear leg so that your heel can be down on the front foot when the back knee GENTLY touches the ground.

Stand all the way up between reps, bring feet in line with each other and alternate legs with each lunge. So for each set of 24 you end up doing 12 on each side.

MOVEMENT TIP

MAMA MODIFICATIONS

DB PUSH PRESS -

Focus on proper alignment of your pelvis and spine. If you find yourself over extending in your back or coning in your belly sub less weight, Strict Press, Seated Strict Press, or even Front Raises.

TOES TO BAR/V-UPS -
This movement and it's scaled version of Knee Raises 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. 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: BIRTHFIT Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, or Waiter Walks.

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 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.

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

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

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

Can be done with barbell or dumbbells.

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

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

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

On the rolling tricep extension: there will be a slight extension of the shoulder followed by a closing then feeding into a straightening of the elbow. See demo!

You will then use the same weight and rep it out to failure!

We take a break from our regularly scheduled Endurance workouts to bring you this special edition! We recently hit 15k members and as a tradition we have celebrated 5K and 10K by doing a 5K and 10K.

Now - 15K is a LOT - so PLEASE pick something that is appropriate for you - or mix and match things - or spread this out over a few days if you want.

Do NOT do ALL of the listed options here - pick ONE!!!

15k Run

Max Effort 15k Run

For the LOVE - if you haven't been running - do NOT just go out and do this. If you want to help us celebrate - we are TOTALLY fine with you doing a 5k or 10k as well! Heck - you could even just run a single mile and we will take it!!

You can break it up over several days - or do it as a team as well!

Also - if you have a bike, rower, or both available see below for more options.

Rower Only Option:
15K Row

OuchSame advice as for the 15k Run. DO NOT do this if you haven't been putting in a lot of time on the rower lately! You can choose a 5k or 10k as well!

You can break it up over several days - or do it as a team as well!

Bike Option Only
900 Calorie Bike Men
600 Calorie Bike Women

Say WHAT now?

This is just crazy. So just break it up or do it as a team or take a few days - heck all week if you need to.

Score: Total TimeThis is going to take well over an hour - which is a long time on the bike.

Same advice as with the other 2 - lower it to 300/200 - or - 600/400. Or do it as a team - or break it up into like 150 cals per day for a few days.

Do NOT try to do this straight if you haven't at least been doing the bike endurance workouts every week.

Combo Option!!
Combine elements of 2 or more of the above however you want!

Something that Julian and Miranda did for the 10k was took turns doing 1k Run then 1k row for 5 rounds each.

Feel free to do something like that!

Score: Total Time

(Just list how you did it in comments)Again -this can be as a team. This can be drastically shortened. This can be over several days!

Anything you do to help us celebrate our 15k members!

This workout is great for anyone who wants to learn more ways to implement their sandbag and gain strength from playing with this unstable load. Add this in wherever makes sense for your schedule.

Pro Tip: Most of these workouts are more "workout" than accessory. Probably skip the regular workout on the day you do it and if anything throw in one of the other accessory programs.

WARM UP

Full Body Simple Warm UP!

5-10 reps of quality movement through each

10 Toe Touches
10 Boot Strappers
10 Inch Worm + Down Dog
10 Spider Man + Reach

WORKOUT

3 ROUNDS
400 Meter Run
Into
3 Rounds
9 Side to Side Sandbag Thruster
6/4 Push up + lateral sandbag drag.

REST 1 Min Between Rounds

RX Men: 50-60# Sandbag
RX Women: 25-40# Sandbag

RX+ 4 Rounds

Score: Total Time including the Rest.
Goal: Under 30 min

Alright guys, Im not going to lie this one is rough.
For this one you want to make sure you chose the
appropriate weight for your bag so that you can
push to get the thruster unbroken. Try to keep the
rounds in the 5-6 min range.

For the run - the distance should take you 1:30- 2:15
given that you get a 1 min rest inbetween rounds.
If this is still hard for you to achieve - shorten the run a bit to maybe 300m

If you are unable to run for space or weather reasons
you can sub Bike 30 (men)/20 (women) cal bike, Row 500 Meters
or even 2 min of Double unders, Single unders, low step ups, or taps.

For the sandbag thrusters get the bag on one shoulder with the elbows high. Keep your feet under shoulders & heels down.
reach your butt back and down and get to the bottom of the squat position, really
try to keep your elbows high while keeping the midline braced.
Stand hard and fast to pop the sandbag off of the body. Pop the bag up and over your head and onto the other shoulder. Work to pass through a fully locked out position when the bag is over your head before lowering back down.

For the push ups + lat sandbag drag set your feet up in a wider stance
for a stronger base. Start on one side of the bag and perform a
push up, make sure the chest and thighs
touch the ground while keeping
the hips slightly elivated. Keep belly nice and tight.
Come to full lockout at top of the push up.
Reach for the sandbag with the opposite
are while keeping the hips as square as
possible, rotation of the hips will come as
your body starts to fatigue and thats fine.
Drag and toss the bag across your body underneath. Try your best to fully clear
your sandbag across your body.

MOVEMENT TIP

Shoulder Press (5 x 7)

Rest as needed between sets. Go up if you can!

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.

Weighted Dips (4 x Max Reps)

Hold a weight between the legs, wear a vest or a belt with weight. Rest 4 Min Between Sets

For these reps you can do weighted dips, bodyweight only, or even a jump and slow lower for all sets.

If you are doing weighted you will choose a weight that you can get 8, but more than 10-12 is difficult.

Make sure your shoulder is lower than your elbow at the bottom and you are all the way locked out at the top.