TUESDAY SHIFT 07/16/2019
 
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

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

10 Hang Dumbbell Snatch Right
10 Hang Dumbbell Snatch Left
10 Sit Ups

Idea weight for Men: Single 30-45# DB/KB
Idea weight for Women: Single 12-25# DB/KB

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 4 Rounds +Super simple! 10-10-10!

NOTES:
For the hang dumbbell/kb snatches you will do 10 on one side then 10 on the other. These don't have to come from the ground each time, just from the "hang" or the waist.

You will hold the weight in one hand and stand fully. Feet should be about shoulder width apart with the heels down.

You will reach your butt back and allow a slight bend in your knees as you bring the weight back between your legs with a straight arm. Make sure the chest is up and belly tight.

Stand up hard and fast to help you move the weight! Shrug and then PUNCH the weight up overhead to a locked out position with the bicep by the ear! Lower under control into the next rep!

Always heels down and chest up!

For the sit ups you will touch the ground behind you and come up and touch your toes at the top. If you are unable to come all of the way up without assistance you may try using a small pull on a band or towel. Do not YANK yourself up and down if you do this. These should be slow and controlled.

If you are unable to do sit ups at this time some other great alternatives are deadbugs or slam balls!

Make sure if you are a pregnant or recently postpartum mama that you check out the Mama Modifications below and join the Street Parking Pregnant/Postpartum FB Group!

MOVEMENT TIP
MAMA MODIFICATIONS

HANG DUMBBELL SNATCH -

Focus on your posture and maintaning a neutral spine throughout the enitre movements. If you find that you are coning in your belly or over extending in your lower back in the overhead position feel free to sub shoulder height kettle bell swings.

SIT UPS -
This movement puts A LOT of pressure on the core and pelvic floor. Please consider risk vs.reward when deciding if this movement is right for you. 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 (see the Warm Up videos in the Member's Only website), Ball Slams, KB Swings, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws.

 
TUESDAY 07/16/2019
 

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

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Warm Up Flow, Thoracic Spine Release
Post: Lower Back Relase, Hip Flexors/Psoas Stretch

PROGRAM B

PROGRAM B

WARM UP
Full Body Simple Warm up

WORKOUT

Death By EMOM
(Every Minute on the Minute for as long as you can keep up)

Min 1: 1 Hang Power Snatch + 5 Weighted Sit Ups
Min 2: 2 Hang Power Snatch + 5 Weighted Sit Ups
Min 3: 3 Hang Power Snatch + 5 Weighted Sit Ups
Min 4: 4 Hang Power Snatch + 5 Weighted Sit Ups
Min 5: 5 Hang Power Snatch + 5 Weighted Sit Ups

Keep adding 1 Power Snatch Every Minute and see how long you can last!

RX Men: 75#
RX Women: 55#

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

Score: Final MINUTE that you completed all of the work + any additional reps in the next minute
Goal: 10 Min +

NOTES:

Cut Off: 15 Min - Pick a weight that won't allow you to last this long! If you are moving it this easy - it's too light.

Okay so the goal is to make it 10 minutes or more but make sure you pick a weight that allows you to get to a MINIMUM of 8 minutes.

So ditch the weight for the sit ups if necessary.
Choose a weight your can do 5 sit ups easily in the first few rounds.

Choose a load on the hang power snatches you can perform at least 10 unbroken reps.

Cut off is 15 minutes MAX.

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.

You can do anything you want with your feet in the sit ups. Hold a dumbbell at your chest. Start with your shoulders on the ground and sit all the way up until your shoulders go past your hips. Of course - lower the weight if necessary to keep moving.

If you don't have a dumbbell, use a plate or any other object you can move with.

If weighted situps aren't happening do regular situps without the weight.

Mamas sub with deadbugs, ball slams or find more pregnant/postpartum substitutions in the description on Members Only!

PROGRAM A

PROGRAM A

WARM UP
Full Body Simple Warm up

WORKOUT

Death By EMOM
(Every Minute on the Minute for as long as you can keep up)

Min 1: 2 Hang Dumbbell Snatch (Alternating) + 5 Weighted Sit Ups
Min 2: 4 Hang Dumbbell Snatch (Alternating) + 5 Weighted Sit Ups
Min 3: 6 Hang Dumbbell Snatch (Alternating) + 5 Weighted Sit Ups
Min 4: 8 Hang Dumbbell Snatch (Alternating) + 5 Weighted Sit Ups
Min 5: 10 Hang Dumbbell Snatch (Alternating) + 5 Weighted Sit Ups

Keep adding 2 Hang Dumbbell Snatches Every Minute and see how long you can last!

RX Men: 40# DB
RX Women: 25# DB

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

Score: Final MINUTE that you completed all of the work + any additional reps in the next minute
Goal: 9 Min +

NOTES:

Okay so the goal is to make it 9 minutes or more but make sure you pick a weight that allows you to get to a MINIMUM of 8 minutes.

So ditch the weight for the sit ups if necessary.
Choose a weight your can do 5 sit ups easily in the first few rounds.

Choose a load on the hang power snatches you can perform at least 16 unbroken alternating reps.

Cut off is 15 minutes MAX.

For the single DB Hang Power Snatches you will bring the dumbbell to the waist. You will hinge forward slightly while keeping the chest up and belly tight. Keep the heels down and knees out - arm straight. Stand up hard and fast - shrug the shoulder - punch the working elbow out to the side to keep the dumbbell close to the body as it travels UP! From here you will either punch to lockout or punch to lockout WHILE punching yourself UNDER slightly. Get the bicep by the ear and stand completely with it still there to complete the rep!

Lower back to the waist and switch hands. You will alternate hands with each rep for these so in the 6th minute for example, you will be doing 12 reps which is 6 with each arm.

You can do anything you want with your feet in the sit ups. Hold one dumbbell at your chest. Start with your shoulders on the ground and sit all the way up until your shoulders go past your hips. Of course - lower the weight if necessary to keep moving.

If you need something lighter than the dumbbells you have, use a plate or any object you can move with.

If weighted situps aren't happening do regular situps without the weight.

Mamas sub with deadbugs, ball slams or find more pregnant/postpartum substitutions in the description on Members Only!

MOVEMENT TIP
MAMA MODIFICATIONS

HANG DUMBBELL SNATCH -

Focus on your posture and maintaning a neutral spine throughout the enitre movements. If you find that you are coning in your belly or over extending in your lower back in the overhead position feel free to sub shoulder height kettle bell swings.

SIT UPS -
This movement puts A LOT of pressure on the core and pelvic floor. Please consider risk vs.reward when deciding if this movement is right for you. 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 (see the Warm Up videos in the Member's Only website), Ball Slams, KB Swings, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws.

 
WEDNESDAY SHIFT 07/17/2019
 
SHIFT 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

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

8 Rounds
1 Min Jog, Bike, Row, Mountain Climbers, Single Unders
1 Min Step Ups
1 Min Rest
(The whole thing should take 24 Min)
No weight needed today!!


Score: Total Reps of Step Ups ONLY
Goal: Choose a height that is challenging but allows you to get 12+ Step Ups each time!

NOTES:

This one can literally be done ANYWHERE! As long as you can find a random coffee table, bench, or ottoman to step on - you've got your workout!

You may choose what you want to do for the first part. So you can jog, bike, row - or do mtn climbers or jump rope!

Make sure you move for the full minute at an uncomfortable but sustainable pace!

For the step ups make sure that you are comfortable with stepping up and down. Alternate feet with each step.

Make sure you place your whole foot on the step and drive through the heel to stand completely on top. Don't allow the working knee to cave in as you stand.

If you absolutely have nothing to step up on you can sub single leg deadlifts or lunges!

MOVEMENT TIP
MAMA MODIFICATIONS

RUN/JOG -

To avoid 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 or 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

 
WEDNESDAY 07/17/2019
 

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: OLY
POST: SUNS OUT GUNS OUT
EITHER: GYMNASTICS
SWAP: ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Calves/Ankles, Quads/IT
Post: Hamstrings, SI Joint Release

PROGRAM A

PROGRAM A

WARM UP

Full Body Simple Warm up

Running Warm Up

WORKOUT

5 Rounds
Run 200 Meters
16 DB Step Up Overs
Run 200 Meters

Rest 2 Min Between Rounds

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

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

Score: Slowest Round ONLY!
Goal: Under 4:00

NOTES:
Pro Tip - This is a super fun one to sub the run for the sled. Distance 100M or something that takes roughly 1 min.

You could ALSO swap the dumbbells for a sandbag step up over in this version.

Anytime you see a workout where the score is your slowest round, the goal is consistency with your pacing.

You want to go fast enough in the first round that it is certainly challenging. But, you don't want to go all out, max effort so you are completely gassed for rounds 4 and 5.

Remember you get 2 minutes to recover between each round which may allow you to push the pace a bit more.

For the 200m run, you're working with roughly 45-75 seconds.

If working with the sled choose a weight you can jog for 45 seconds each round.

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

For these step up and overs you can hold the dumbbells at your waist or on your shoulders. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. You may step off of the front if you are comfortable or turn around on top of the box and step off that way.

A rough estimate for box height is 22-24" for men and 18-20" for women.

Make sure you choose a load that you are comfortable stepping up AND down.

PROGRAM B

PROGRAM B

WARM UP

Full Body Simple Warm up

Running Warm Up

WORKOUT

5 Rounds
Run 200 Meters
16 Back Rack Step Ups
Run 200 Meters

Rest 2 Min Between Rounds

RX Men: 75#
RX Women: 55#

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

Score: Slowest Round ONLY!
Goal: Under 4:00

NOTES:
Pro Tip - This is a super fun one to sub the run for the sled. Distance 100M or something that takes roughly 1 min.

Anytime you see a workout where the score is your slowest round, the goal is consistency with your pacing.

You want to go fast enough in the first round that it is certainly challenging. But, you don't want to go all out, max effort so you are completely gassed for rounds 4 and 5.

Remember you get 2 minutes to recover between each round which may allow you to push the pace a bit more.

For the run, you're working with roughly 45-75 seconds. Adjust the distance if you need to, just do it at the beginning and not every round!

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

For the step ups you will have the barbell on your back. Height for step up should be 22-24" for Men and 18-20" for women. If you can make that happen and it is a safe and challenging but comfortable height for you - go for it! You will place your WHOLE foot on the box. Use a lower box if you need to!

Make sure you drive through the heel and stand all of the way up - don't allow your knee to cave in as you stand. Alternate feet at the BOTTOM of each step.

Each time you step up counts as 1 rep. So for a set of 16 you end up doing 8 per side.

PROGRAM C

PROGRAM C

WARM UP

Full Body Simple Warm up

Running Warm Up

WORKOUT

5 Rounds
Row 250 Meters
or
Bike 15 Cal Men / 11 Cal Women
then
16 DB Step Up Overs
then
Row 250 Meters
or
Bike 15 Cal Men / 11 Cal Women

Rest 2 Min Between Rounds

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

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

Score: Slowest Round ONLY!
Goal: Under 4:00

NOTES:
You may also choose to do this with sandbag step up overs!

You could ALSO swap the row/bike in this one for a 100M Sandbag Run (Burden Carry)

Anytime you see a workout where the score is your slowest round, the goal is consistency with your pacing.

You want to go fast enough in the first round that it is certainly challenging. But, you don't want to go all out, max effort so you are completely gassed for rounds 4 and 5.

Remember you get 2 minutes to recover between each round which may allow you to push the pace a bit more.

For the bike/row, you're working with roughly 45-75 seconds.

Feel free to decrease the distance or calories if you need to, to keep the time within the general guidelines. Just do it at the beginning and not every round!

For these step up and overs you can hold the dumbbells at your waist or on your shoulders. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. You may step off of the front if you are comfortable or turn around on top of the box and step off that way.

A rough estimate for step up height is 22-24" for men and 18-20" for women.

Make sure you choose a load that you are comfortable stepping up AND down.

MOVEMENT TIP
MAMA MODIFICATIONS

RUN/JOG -

To avoid 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 or 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

 
THURSDAY SHIFT 07/18/2019
 
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

Metcon (AMRAP - Rounds and Reps)

12 Min AMRAP
6 Single Arm Strict Press Right
6 Single Arm Strict Press Left
12 KB Swings

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

This one is an upper body blaster! Enjoy!

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 6 Rounds +For this one your shoulders are gonna be looking TANK TOP ready. Ha ha.

NOTES:
You will want to choose a weight that it will be challenging but manageable to do those sets of 6 strict press. You will then use that same weight for the swings - with the option of going heavier on those if you really want to. Up to you. Those should be in no more than 2 sets each time.

For the single arm strict press you will hold a single dumbbell or kb at the shoulder. Using no assistance from your lower body you will press the weight straight UP! Finish with the weight over the middle of your body and the bicep by the ear.

Keep the belly tight on these and avoid overextending or leaning back. You can even sit down if you want!

You will do 6 on one side then 6 on the other.

For the swings you will hold the weight with both hands at the waist. Hinge forward at the hips and allow a slight bend of the knee. Pull the weight through the legs and keep the chest up (no round back) and belly tight! Stand up hard and fast to help make the bell weightless as you guide it to eye level with your upper body.

Arms stay pretty straight. Belly tight. Heels down.

Allow gravity to bring the weight back down, but don't let it pull YOU forward. Keep the belly tight and the heels down!

MOVEMENT TIP
MAMA MODIFICATIONS

SINGLE ARM STRICT 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, Seated Strict Press, or even Front Raises.
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!

 
THURSDAY 07/18/2019
 

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: POWER
POST: BUTTS AND GUTS
SWAP: SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Warm Up Flow, Neck and Shoulder Reliever
Post: Stress Relief, Chest Opener

PROGRAM B

PROGRAM B

WARM UP

Full Body Simple Warm UP!

Overhead Warm Up

WORKOUT

6 Rounds
6 Strict Press
9 Push Jerks
12 Bent Over Rows

RX Men: 95#
RX Women: 55-65#

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

Score: Total Time
Goal: Under 12 Min

NOTES:

This is a shoulder smoker so make sure you focus on good positions and keeping your belly tight!

We gave a little variance on the women's strict press so go with what allows you to keep your ribs down and core engaged on every rep.

Strict press starts with the bar on your shoulders, full grip with elbows in front. Feet are hip to shoulder width apart. Squeez your butt, your quads and your belly. Keep your chest up, ribcage down. Press the bar straight up so you have to pull your face out of the way to clear a path. Finish with arms locked out overhead, biceps by the ears.

To lower, move your face out of the way and keep your elbows in front of the bar.

Same set up position as the strict press for the push jerk.

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 bar. Move your face out of the way and think of pressing the bar up as you press YOURSELF DOWN under it. Feet may move slightly wider - but no wider than your squat stance (shoulder width).

You will land with your weight in your heels, knees bent and out, butt back, and bar locked out over the middle of your body. Press into the bar and keep the belly tight. Stand completely.

When lowering the bar back to the shoulders absorb with the knees and either go into the next rep or re-set for the next rep.

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

PROGRAM A

PROGRAM A

WARM UP

Full Body Simple Warm UP!

Dumbbell Shoulder Warm Up

WORKOUT

6 Rounds
6 Alternating DB Strict Press
9 DB Push Jerks
12 Double Dumbbell Bent Over Rows

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

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

Score: Total Time
Goal: Under 12 Min

NOTES:

The alternating DB strict press is with dumbbells at the shoulders right + left 3 times. Jerks are both together. Bent over rows are both together.

This is a shoulder smoker, so make sure you move well and keep a neutral spine and tight belly the whole time.

Note that for the strict presses your arms alternate the movement, and your arms move together on the jerks and rows.

Set up for the strict press with the DBs on the shoulders with elbows high. Feet under your hips, heels down. Keep the rib cage down and belly tight. Press one dumbbell straight up until your elbow is locked out with bicep by the ears. Bring the dumbbell all the way down to the shoulder then press with the other arm. Each time you press is one rep so 6 reps is 3 on each arm.

For the push jerks, set up like you would for the strict press.

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).

You will 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 completely.

When lowering the DBs back to the shoulders absorb with the knees and either go into the next rep or re-set for the next rep.

For the double dumbbell bent over rows, you will deadlift the dumbbells to just below the knee. From here, keeping the torso position set and the chest lifted - you will pull the elbows back and bring the dumbbells to just below the chest. Keep the belly tight. Bring the dumbbells back to just below the knee with the arms straight at the bottom. No kipping or pulling your CHEST down!

PROGRAM C

PROGRAM C

WARM UP

Full Body Simple Warm UP!

Dumbbell Shoulder Warm Up

WORKOUT

6 Rounds
6 Seated Sandbag Strict Press
9 Side to Side Sandbag Push Press
12 Sandbag Bent Over Slam

No RX or RX+ for the bag weight.

Roughly Men should use 50-70#
Women - 30-45#

Score: Total Time
Goal: Under 15 Min

NOTES:
This is a shoulder smoker, so make sure you stay in control, move well, and always keep your belly tight!

Use the bag you've got so for heavier bags, adjust the reps on the strict press as needed.

For the seated press, sit up tall on the floor with legs out in front of you and a neutral spine. Chest up, ribcage down.

You may bend your knees slightly if unable to keep the natural curvature of your spine.

Start with the bag on your shoulders/biceps, elbows high. Keep your belly tigh as you press the bag straight up overhead. Lock out your arms at the top with biceps by the ears.

For the side to side push press you will have your sandbag on 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. Pop the sandbag off of the shoulder and finish with a press straight to lock out. Biceps by the ears. Standing tall. Locked out elbows. Belly tight. Lower the bag down onto the opposite shoulder. Each time you press counts as one rep. So
reps is 5 one side and 4 on the other, you'll finish your reps on the opposite shoulder from where you started.

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, roughly shoulder width apart. You will maintain a hinged position as you pull the bag to your chest. Pull your elbows up and back, don't let them track out wide.

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

SINGLE ARM STRICT 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, Seated Strict Press, or even Front Raises.

 
FRIDAY SHIFT 07/19/2019
 
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

3 Rounds
Each Round is a 4 Min AMRAP
(As Many Rounds and Reps as Possible in 4 Min)
8 Hop or Skip Overs (Facing)
8 Dumbbell Deadlifts

When you Reach 4 Min -
REST 1 MIN
Repeat 2 More Times!

Idea weight for Men: 35-55# Single KB or DB - or - Pair of Lighter Dumbbells
Idea weight for Women: 12-35# Single KB/DB - or - Pair of Lighter Dumbbells

Score: Total Rounds from each AMRAP + any additional reps from each AMRAP added together
Goal: 10 Total Rounds +

NOTES:

For this workout you will start the clock and complete as many rounds as you can of 8 hop or skip overs and 8 deadlifts.

When the 4 min is up you will rest 1 min.

Do that a total of 3 times - writing down how many rounds you do in each 4 min window.

When you start a new 4 min window - start over.

For the hop or skip overs you will face one dumbbell, or you could even jump over a line on the ground. You will jump over it with both feet and turn around and jump back over it on the other side. Each jump over counts as 1 rep.

If you aren't comfortable jumping with both feet you may do more of like a skip step over.

If you are unable to do the skip step you may sub box or stair step ups.

For the deadlifts you will either have the weight between the feet or on the outsides of the feet. If using dumbbells only one head of the dumbbell will need to touch the ground at the bottom of each rep.

Make sure the weight is pulled back close to the body. The heels are down, chest is up, arms are straight, belly tight, and knees are slightly bent - wit the butt back.

To stand you will think about digging your heels into the ground and squeezing your butt!

When you are standing or lowering - don't allow any roundness in the back. Keep the heels down and make sure to always resend the knees at the bottom.

MOVEMENT TIP
MAMA MODIFICATIONS

JUMP OVERS/PLATE HOPS -

To avoid the added pressure to the pelvic floor that the impact from jumping and hopping can create, feel free to sub: Taps, Quick Step Ups, Skip Overs, Lateral Hop Overs, Lateral Skip Overs, Row, Bike, Farmer Carry, Sled Push/Drag.
KB/DB Deadlift -

If your pregnant and the shape of your belly is making reaching the floor difficult or if you're postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift or elevate the DBs/KB so its not so low to the ground when you pick it up. If you are working on healing any pelvic floor dysfunction make sure you are able to breathe properly throughout the entire range of motion and that you are not bracing or bearing down.

 
FRIDAY 07/19/2019
 

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

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Couch Stretch, Pigeon Stretch
Post: Quad/IT, Lower Back Release

PROGRAM B

PROGRAM B

WARM UP

Box Jump 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

WORKOUT

4 Rounds
Each Round is a 3 Min AMRAP
(As Many Rounds and Reps as Possible in 3 Min)
16 Box Jumps
6 Power Cleans
Rest 1 Min Between Rounds

RX Men: 95-115#
RX Women: 65-75#

RX+ Men: 135# +
RX + Women: 95# +

Score: Total Number of Completed Rounds + Any Additional Reps from Each AMRAP Added Up.
Goal: 8 Total Rounds +

NOTES:

3 minutes of two explosive movements is a great way to trap some peacocks!

Instead, you might consider trying something a little heavier for the power cleans rather than going for a ton of rounds.

1 minute of rest between rounds is nice but it will go by super quick. Focus on deep breaths and long exhales to help you recover during this time.

For the box jumps you will choose a box that is roughly 22-24" for men and 18-20" for women if you can! If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench. You may also sub step ups. Or, if you don't have something to jump ON - find something to jump OVER!

We would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket!

If jumping is out of the question you can do step ups or reverse lunges.

For the power cleans, the bar will start on the ground. Hands will be outside of the legs. Feet under the hips roughly. Knees are bent, bar is close to the body, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders. Pull the elbows high and outside to keep the bar close. Shoot the elbows around and through FAST to get the bar on the shoulder with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat. Stand fully to complete the movement.

PROGRAM A

PROGRAM A

WARM UP

Box Jump Warm Up

Dumbbell Clean Warm Up

WORKOUT

4 Rounds
Each Round is a 3 Min AMRAP
(As Many Rounds and Reps as Possible in 3 Min)

16 Box Jumps
8 Power Cleans

Rest 1 Min Between Rounds

Box Height: Roughly 18-20" for Women and 22-24" for Men
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 from Each AMRAP Added Up.
Goal: 8 Total Rounds +

NOTES:
3 minutes of two explosive movements is a great way to trap some peacocks!

1 minute of rest between rounds is nice but it will go by super quick.

Set a goal for at least 2 rounds for each 3 min AMRAP and modify as needed to hit that goal.

For the box jumps you will choose a box that is roughly 22-24" for men and 18-20" for women if you can! If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench.You may also sub step ups. Or, if you don't have something to jump ON - find something to jump OVER!

We would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket!

If jumping is out of the question you can do step ups or reverse lunges.

For the power cleans, the dumbbells will start on the ground just outside of the feet. Feet under the hips roughly. Knees are bent, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders. Pull the DBs up the body with the elbows high and back to keep the DBs close. Shoot the elbows around and forward FAST to get the dumbbells on the shoulders with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat. Stand fully to complete the movement.

PROGRAM C

PROGRAM C

WARM UP

Box Jump Warm Up

Kettlebell Warm Up

WORKOUT

4 Rounds
Each Round is a 3 Min AMRAP
(As Many Rounds and Reps as Possible in 3 Min)
16 Box Jumps
8 Sandbag Power Clean

Rest 1 Min Between Rounds

Box Height: Roughly 18-20" for Women and 22-24" for Men
No RX or RX + for Sandbags!

Score: Total Number of Completed Rounds + Any Additional Reps from Each AMRAP Added Up.
Goal: 8 Total Rounds +

NOTES:
3 minutes of two explosive movements is a great way to trap some peacocks!

1 minute of rest between rounds is nice but it will go by super quick. Focus on deep breaths and long exhales to help you recover during this time.

Shoot for at least 2 rounds in each AMRAP then modify accordingly. For heavier bags you may reduce the reps if you need to.

For the box jumps you will choose a box that is roughly 22-24" for men and 18-20" for women if you can! If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench.You may also sub step ups. Or, if you don't have something to jump ON - find something to jump OVER!

We would love to see you actually jump if possible! Even if you are jumping on a few stacked bumper plates or over your laundry basket!

If jumping is out of the question you can do step ups or reverse lunges.

For the power clean, the sandbag will start on the ground. Feet under the hips roughly. Knees are bent, sandbag is close to the body, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders. Shoot the elbows around and forward FAST to get the sandbag on the biceps with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat. Stand fully to complete the movement.

You may also do sandbag ground to shoulders instead of traditional power cleans. For this you would grab the short sides of the bag and clean it to one shoulder, then the other.

MOVEMENT TIP
MAMA MODIFICATIONS

JUMP OVERS/PLATE HOPS -

To avoid the added pressure to the pelvic floor that the impact from jumping and hopping can create, feel free to sub: Taps, Quick Step Ups, Skip Overs, Lateral Hop Overs, Lateral Skip Overs, Row, Bike, Farmer Carry, Sled Push/Drag.

 
SATURDAY 07/20/2019
 

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Post: Suns Out Guns Out
Either: Gymnastics
Swap: Endurance

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Calves/Ankles, Quads/IT
Post: Cool Down Flow, Posterior Chain Release

PROGRAM A

PROGRAM A

WARM UP

Running Warm Up

SQUAT WARM UP

WORKOUT

4 Rounds
Run 400
50 Air Squats

No RX or RX+
If you want to be a super beast - just go faster.

Score: Total Time
Goal: Under 18 Min

NOTES:
If your first round takes longer than 4 min - lower reps/shorten run distance.

All of you weight vest lovers can go for it on this one if you want.

Simple and straightforward workouts are the best ones to really just go for it right!?

Just make sure to open with a pace that you can maintain so you don't end up sputtering out in that last 400m.

For the 400m run, you're working with 2-3 minutes. If unable to run due to space or weather purposes - 2 min doubles/singles/low step ups/Mtn Climbers/taps to a low target.

For the air squats - you will have the feet shoulder width apart. Reach the butt back and down, keep the heels down, drive the knees out and keep the chest up. Get the butt below the knees at the bottom and stand all of the way up at the top of each rep.

PROGRAM C

PROGRAM C

WARM UP

Running Warm Up

SQUAT WARM UP

WORKOUT

4 Rounds
Row 500 Meters
or
Bike 30 Cal Men / 22 Cal Women
50 Air Squats

No RX or RX+
If you want to be a super beast - just go faster.

Score: Total Time
Goal: Under 18 Min

NOTES:
If your first round takes longer than 4 min - lower reps/shorten row/bike distance.

RIP legs if you use the bike on this one.

Simple and straightforward workouts are the best ones to really just go for it right!?

Just make sure to open with a pace that you can maintain so you don't end up sputtering out in that last bike or row.

For the bike option, make sure you breathe and use your whole body as a unit. Use your arms to push and pull to assist your foot in driving the pedal around.

For the row option, try to avoid rounding the back to far forward on the way in or leaning too far back on the way out. Remember to drive into the footplate with your legs, then open your hips and lean back slightly and THEN pull with your arms to bring the handle to the middle of your torso. The chain should remain flat the whole way out and back in.

For the air squats - you will have the feet shoulder width apart. Reach the butt back and down, keep the heels down, drive the knees out and keep the chest up. Get the butt below the knees at the bottom and stand all of the way up at the top of each rep.

TEAM VERSION

TEAM VERSION

WARM UP

Running Warm Up

SQUAT WARM UP

WORKOUT

In Teams of 2 Complete:
18 Min AMRAP
Partner 1: Run 200 Meters
while
Partner 2: Max Reps Air Squats

Upon Return of Partner 1

Partner 1: Max Reps Air Squats
while
Partner 2: Run 200 Meters

Keep switching back and forth for 18 Min - OR - until you reach 400 Air Squats. (Whichever comes first)

No RX or RX+

If you reach 400 Reps combined of the air squats before 18 min - put 400 reps as your score and put your time to get to 400 reps in comments.

Score: Total Air Squat Reps from both teammates in 18 Min
Goal: 300 Reps +

NOTES:
You can also use the rower/bike version for this!

All of you weight vest lovers can go for it on this one if you want.

Simple and straightforward workouts are the best ones to really just go for it right!?

For the 200m run, you're working with roughly 1 minute. If unable to run due to space or weather purposes - 1 min doubles/singles/low step ups/Mtn Climbers/taps to a low target.

For the air squats - you will have the feet shoulder width apart. Reach the butt back and down, keep the heels down, drive the knees out and keep the chest up. Get the butt below the knees at the bottom and stand all of the way up at the top of each rep.

MOVEMENT TIP
MAMA MODIFICATIONS

RUN/JOG -

To avoid 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 or and pelvic floor.
AIR SQUATS -
Because of the number and volume of squats you might want to consider reducing the number of reps or scaling the range of motion to a target like a bench or a chair. You could also add in a minute of rest between round to manage your pace, breathing, and recommit to practicing your form and posture.

 
POWER | WEEK 29 | 07/14/2019
 

Back Rack Reverse Lunge (6 x 6 (3 + 3))

Barbell on the Back - Backwards Stepping LungeFor this you will have the barbell on the back in the same position it would be for a back squat.

You will do 3 reps on one side and then 3 reps on the other.
You will perform these lunges as a REVERSE LUNGE so stepping backwards.

You want to focus on a few things. Keep the front heel DOWN. Take a far back enough step that when your back knee touches you can keep that front heel down and that the knee doesn't cave in. Keep the torso upright. And finally do not CRASH down. Show control and KISS the ground with the back knee.

Come all of the way back up to standing with feet together between reps.
Complete all 3 on one side and then 3 on the other.

The goal is to go heavy as long as you can control the down and keep good positions. You may have one side that is much stronger than the other.

Do these as one big set though - so no re-racking until you have done 3 on each side.

Rest 2-3 Min between sets.

3 Min AMRAP
Odd Object Ground to Shoulder
Rest 3 Min
3 Min AMRAP
Odd Object Ground to Shoulder

This could be - Sandbag, DBall, Tire Flip, Bag of Dog Food - whatever you have

Score is total reps - put in comments what you did!Choose something that you can get at least 5 per min - but not more than around 10-15.

Sub if you don't have an odd object - 15 Deadlift with drop from the top - reset at bottom each time at a weight that is moderately heavy for you.

If you do this sub your score should be 30 and just put what weight you used in comments.

 
OLY | WEEK 29 | 07/14/2019
 

Single Arm Dumbbell Overhead Squat 4 x 10
Warm Up weight

These sets will be 5 each side. Go super light at first and add weight if you are able.

To perform this you will press one dumbbell up overhead with the bicep by the ear. You will have the feet about shoulder width apart. Reach the butt back and down and drive the knees out. Keep the heels down and keep pressing UP and BACK with the dumbbell. Try to avoid rotating. This is CHALLENGING. Be patient with yourself. Really press up and pull back. Focus on those heels and knees.

You will almost assuredly be better on one side than the other. Only increase weight if you are successful at going all of the way down in a good position with both sides.

This is meant to be a warm up.

Overhead Squat (20 Min to find Heavy 5 Rep)

Score is heaviest set of 5.

For this you will warm up first and then put 20 Min on the clock. From here you can do as many or as few sets as you like, but your goal is to find a heavy set of 5 for the overhead squat.

If this movement is new for you - don't worry so much about weight and just practice this movement for 20 min.

You may take the bar from the rack or from the ground.

If taken from the rack you will start with the bar on your back. Move the hands to a wide grip and then push press or jerk it overhead.

If taken from the ground you may do a clean and then push press it onto your back - then widen your hands and push press or jerk it up overhead.

The hands should be in a width that you could perform a pass through. This means you could allow the bar to be dropped behind you with straight arms if you need to!

Think about pressing into the bar with your whole back and shoulders. Rotate the armpits forward and keep the belly tight.

Reach the butt back and down. Keep pressing into the bar and pull it back. Your head and chest will come forward slightly as your hips go back, but fight to keep it UP! Bar should stay over the middle of the body! Keep the heels down and drive the knees out. Get the butt lower than the knees at the bottom with the chest up, no roundness of the back, knees out! Stand by pressing into the bar, pressing the heels down, driving the knees out, and leading with the chest!

At the top of each rep the bar should be over the top of the head. Don't leave it behind you.

 
SOGO | WEEK 29 | 07/14/2019
 

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.

 
BUTTS & GUTS | WEEK 29 | 07/14/2019
 
 

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

 
SANDBAG | WEEK 29 | 07/14/2019
 

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
 
GYMNASTICS | WEEK 29 | 07/14/2019
 

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.

 
ENDURANCE | WEEK 29 | 07/14/2019
 

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.

 
MONDAY SHIFT 07/08/2019
 
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.

 
MONDAY 07/08/2019
 

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.

 
TUESDAY SHIFT 07/09/2019
 
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.

 
TUESDAY 07/09/2019
 

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.