Bench Press (6 x 4 (Building Sets))

Rest 2 Min between sets.

Each set should be heavier than the last. Start with something heavy but that you are confident in.

As always don't go too heavy if you don't have a spot or a SAFE way to bail.

For the bench you should try to get set up so that your feet and heels are down. If you have a tall bench or if you are short - you can put plates where your feet will be! Keep the butt on the bench. Before you unrack the bar think of pulling the shoulders back and down and pinching a pack of playing cards in your armpits.

Hands should be just outside the shoulders with a full grip around the bar. As you lower the bar, keep the elbows IN.

Touch the chest (not BOUNCE on the chest) and press to lock out at the top.

Single Arm Dumbbell Press (4 x 8-12 Each Side)

Choose a weight that you can do 8 for sure, but 12 is pushing it.

You can do these seated or standing. Either way keep the belly tight and rib cage pulled in.

Start with the dumbbell at the shoulder, press to lockout getting the bicep by the ear.

Do 8-12 on one side and the same on the other.

Rest about 30 seconds between arms and 1-2 min between rounds.

Butts

4 Rounds
15 Stiff Legged "No Touch" Deadlifts
30 Jumping Lunges

Rest 2 Min between Sets

No rest between movements

Score is weight used for Stiff Legged DeadliftsFor the stiff legged "no touch" deadlifts - you will start with the bar in the hang position. Reach the butt back and keep the bar in contact with the legs. Allow the bar to travel down the leg by hinging at the hips. Goal is to keep knees pretty straight but not completely locked out. You will continue to go down until the bar is at the shins but do not let the bar (plates) touch the ground before turning it around to stand up.

Keep the bar in contact with the body on the way down and up. To stand up, squeeze the butt. Back should be flat and chest should be up throughout.

For the jumping lunges - you will jump as you switch which leg is in front and which one is in back. Touch the back knee lightly - no slamming! Make sure you are driving off of the front heel and working to keep the torso up.

If you cannot or are not ready to jump - no problem. Just sub regular lunges!

3 Rounds

1 Min Side Plank with Weight Right
15 Side Plank Pass Throughs Right
Rest 1 Min

1 Minute Side Plank with Weight Left
15 Side Plank Pass Throughs
Rest 1 Min
Max L -Sit Hang

No Score, but use a LIGHT weight. Go heavier after first round if first round is too light.For the side plank you can do it with both knees off of the ground, or you can put one knee down. You will be sideways on one elbow and the other arm (holding a light weight) will be extended out to the side (up).

Keep the hips lifted. If you start to sag you can take small breaks throughout the minute, but try to hold it! If you need to do these weightless that's ok too!

Once the minute is up you will perform the pass through by reading the weight around the torso and through the space between your hips and the ground. Roll back out of it and back to the starting position. That is 1 rep.

Once again - all of this can be done with no weight if necessary.

For the L-Sit Hang you will fight to keep your legs straight and out in front of you. If you need to allow a knee bend or even do the whole thing in a tuck position, that is ok.

MAMA MODIFICATIONS

STIFF LEGGED DEADLIFTS - This can be such a great movement for mamas! Focus on good posture, breathing mechanics, and midline stability. Feel free to use lighter weight, a slightly wider stance, or even sub a banded good morning

JUMPING LUNGES - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do a smaller step/less range of motion, or sub stepping step up lunges. 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 a squat jump.

SIDE PLANKS WITH WEIGHT/PASS THROUGHS - In addition to the options in the movement description, you can use less weight or no weight, or practice holding a side plank without the rotation. If you’re working on healing or managing diastasis you may want to sub Functional Progression 2 (see the video demo in the Warm Up section of the website) or sub the rolling transition from Functional Progression 1 to 2. You could also sub BIRTHFIT Banded Woodchops or BIRTHFIT Windmills.

MAX L-SIT HANG - If you notice any coning or are working to heal or manage diastasis feel free to sub a Farmer Carry/Hold, Overhead Plate Hold/March, Bear Pose Or Functional Progression 4 Hold or Crawl.

This is our fourth 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 movements 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

20min AMRAP

Run 200M
15 Bent over sandbag slams
10 sandbag sit ups

MOVEMENT TIP

Warm Up

2 Rounds:
10 Scapular Pull-Ups
0:30 Bench Tricep Stretch
10 Kip Swings
5 Push-UpsScapular Pull-Ups

1. Begin in a dead hang on the bar, with your hands shoulder width apart. You should be sinking down, with your shoulders in contact with your ears.
2. Engage the lats by "pulling down on the bar", creating as much space as possible between your shoulders and ears.
3. Hold for two seconds.
4. Lower back down into your dead hang position.

Bench Tricep Stretch

1. Begin sitting glutes-to-heels on the ground, facing your bench (or, any apparatus you are using: Chair, couch, desk, etc.)
2. Place your hands on the bench, palms down, and slide them forward until your elbows are supported. The goal is to keep the joint as comfortable and safe as possible.
3. Arms should be shoulder width apart.
4. With your knees together, lift your glutes and set your hips directly over your knees. Both legs should be together and creating aa 90 degree angle.
5. Allow your head to fall through your arms, and press your chest towards the floor.
6. Bend your elbows and pull your thumbs to shoulder blades. This will intensify the stretch in the triceps.
7. Engage your core by pulling the belly button into your spine. This will flatten out and protect the lower back. No sagging.

Kip Swings

1. Begin standing under the bar.
2. Jump to the bar, landing in a hollow position.
3. Drive your heels back and push your chest forward into an arch position.
4. Continuously move back and forth between the hollow and arch, keeping the glutes and legs tight.
5. Note: Smaller and tighter positions are better than larger, out of control positions! Make sure you are fully engaged.

EMOM x 12
(Every Minute on the Minute for 12 Min)
Min 1: 2-5 Bar Muscle-Up
Min 2: 12 Single Arm Medball Push-Ups

Subs and Modifications
Less reps / Jumping transitions
Regular push-ups / Push-ups from the knees

Score: Total Reps of Both

So if you do 2 Bar Muscle Up and 12 MB Push UPs per round your score would be 12 BM + 72 Push Ups=84Bar Muscle Up

1. Begin standing behind the bar
2. Jump to the bar and catch in a hollow position
3. Allow yourself to patiently swing forward, opening into an arch position as you pass to the front of the bar
4. Hit the full range of motion in your arch position
5. Once you start swinging backwards, drive your knees towards the ceiling
6. (Aggressively!) Squeeze your glutes to produce as much power as possible, driving your hips towards the bar
7. As you come close to the bar, sit up quickly using your core, and shift your hands over the top of the bar
8. Land in a front support

Med Ball Push Ups

1. Set up in a plank position, with your left hand on top of the Medball, right hand on the floor. Your left arm will be bent, so your body remains parallel to the ground.
2. Lower yourself towards the ground, making sure your elbows track backwards.
3. Push back up into your starting position.
4. Staying in your plank position, roll your Medball towards your right hand.
5. Set up in your plank position with your right hand on the Medball, left hand on the ground.
6. Perform a push-up.
7. Continue alternating the Medball back and forth between both sides.

Skill Focus: Spacial Awareness
3 Rounds for Quality:
5 Jump Full Turn to the Right
5 Candlestick to Forward Roll
5 Jump Full Turn to the Left

Subs and Modifications
Jump Half Turn / Jump Quarter Turn
Candlestick with Bent Legs / Slow Forward RollJump Full Turn

1. Begin standing with your feet hip width apart.
2. Using your arms to help with momentum, jump and spin 360 degrees to the right, landing in the same position, facing the same direction.
3. Make sure to land with bent knees, and try not to move your feet.

Candlestick to Forward Roll

1. Begin standing with feet hip width apart.
2. Sit back, getting your glutes as close to your heels as possible.
3. Roll back onto your shoulder blades, with your arms extended overhead and pressing into the ground.
4. Your toes should come up, pointing towards the ceiling.
5. At the top of the rep, squeeze your glutes to open your hip angle.
6. As you roll forward, pull your heels close to your glutes, and sit-up quickly, getting your shoulders over your toes.
7. Set your hands on the floor, and go immediately into a forward roll.
8. Make sure to tuck your chin into your chest, and stare at your bellybutton for the entire rotation.

STREET PARKING 5K PROGRAM WEEK: 3 RUN: 1 (Time)

**You should have at least 1 day between run sessions.

RUN 200 M - FAST
75 SECOND REST
RUN 200 M - FAST
75 SECOND REST
RUN 600 M - MODERATE
NO REST
RUN 200 M - FAST
75 SECOND REST
RUN 600 M - MODERATE
NO REST
RUN 200 M - FAST
75 SECOND REST
RUN 400 M - MODERATE
NO REST
RUN 200 - FAST

Total: 2600 M

FAST = 85-90% - UNCOMFORTABLE BUT SUSTAINABLE
MODERATE = 75-80% - SUSTAINABLE / SLIGHTLY UNCOMFORTABLE
REST = REST

SCORE: TOTAL TIME (including rest)
GOAL: This workout is to teach us how to start strong - find a pace - get a few strong surges - settle back in - and finish strong at the end. Do NOT mess up the paces to get a better score. Try to make the paces for 600s and 400 the same and the paces for 200s the same.

Run Version - No Measure

Run 1 Min - Hard
Rest 1:15
Run 1 Min - Hard
Rest 1:15
Run 3 Min - Moderate
NO REST
Run 1 Min - Hard
Rest 1:15
Run 3 Min - Moderate
NO REST
Run 1 Min - HARD
Rest 1:15
Run 2 Min - Moderate
No Rest
Run 1 Min - HARD

Total Time - 18 Min

This workout is short - but the point is to go HARD on those 1 Min intervals.

Do not mess up the pace to get a better time.

Score: Total Distance if you are able to measure with a watch or something!
Goal: Go HARD!

Row Version

Row 250 M - Hard
Rest 1:15
Row 250 M- Hard
Rest 1:15
Row 750 M - Moderate
NO REST
Row 250 M - Hard
Rest 1:15
Row 750 M - Moderate
NO REST
Row 250 M - HARD
Rest 1:15
Row 500 M- Moderate
No Rest
Row 250 M - HARD

Total Meters - 3250

This workout is short - but the point is to go HARD on those 1 Min intervals.

Do not mess up the pace to get a better time.

Score: Total Time
Goal: Go HARD!

Bike Version

Cals = Men/Women

Bike 15/11 Cals - Hard
Rest 1:15
Bike 15/11 Cals - Hard
Rest 1:15
Bike 45/33 Cals - Moderate
NO REST
Bike 15/11 Cals - Hard
Rest 1:15
Bike 45/33 Cals - Moderate
NO REST
Bike 15/11 Cals - HARD
Rest 1:15
Bike 30/22 Cals - Moderate
No Rest
Bike 15/11 Cals - HARD

This workout is short - but the point is to go HARD on those 1 Min intervals.

Do not mess up the pace to get a better time.

Score: Total Time
Goal: Go HARD!

Metcon (Distance)

Seated Box Jumps

Put 10 Min on the clock and work on this movement. Start low and add height as you are comfortable. If you are unable to add much height - try hitting one every 30 Seconds - 1 min at a moderate height.

Score is highest successful jump.
For this one we will start in a seated position at or just below parallel. You can sit on a low box, stack of plates - or whatever you can just to make that happen.

In this seated position you will have the heels down roughly hip width apart. You need to be completely sitting - with the chest up.

Use the ARMS!! Throw arms and jump from that dead stop position!

You will want to think of exploding UP and then pulling the knees up FAST!!

Be careful! No bloody shin pics PLEASE!!

Power Snatch (8 x 1 / 6 x 1 / 4 x 1 / 2 x 1)

The way this will work is 1 rep every 30 seconds x 8.
Then you rest 2 min.
Followed by 1 rep every 30 seconds x 6 at a heavier weight.
Rest 1:30.
Followed by 1 rep every 30 seconds x 4 at a heavier weight.
Rest 1 Min.
Followed finally by 1 rep every 30 seconds x 2 at a heavier weight.

You will add weight during those rest periods.

Start with something you can move well and have room to increase for the 8s. Your score is what you use for the final 2 reps.

The bar will start on the ground. You will use a wide/overhead squat grip. The feet are roughly hip - shoulder width apart with the weight in the heels. The knees are bent but hips are higher than the knees. Chest is over the bar. Arms are straight. Bar is close to the body. Back is flat.

Drive the heels into the ground as you start to lift the chest. The bar comes off the ground - keep it close to the body! Control this first pull.

Once the bar is past the knees you will pick up speed! Scoop the hips underneath a bit but keep the heels down. Think about finishing the up or JUMP with the arms still straight. Jump UP not forward.

Shrug the shoulders, and then start to pull the bar with the elbows - reaching them high and outside like a scarecrow to keep the bar close to the body.

As the bar is going UP - pull YOURSELF under it into a partial squat. Feet can move out a bit - to your squat stance. Punch your head and chest under and through. Punch and press into the bar to lockout. Heels down, knees out, belly tight - butt back slightly.

Stand to finish.

Metcon (Weight)

4 Round Superset
(rest 30 seconds to 1 minute between movements)

10-12 Bent Over Barbell Row
10-12 DB Bench Press
10-12 Pull Ups
8-10 Ring Dips/feet elevated parallette dips

Rest 3 minutes

8 min alternating tabata
Push Ups
Ring Rows

Score: Weight used for Barbell Row/Bench Press
Should take less than 40 minutes but less than 30 is probably moving too fast. Superset is 4 rounds of the first 4 movements, THEN 3 minute rest before starting the Tabata. Movements should be slow and controlled with a 1 second pause on both ends.

SHIFT WARM UP

Simple SHIFT Warm Up
Hey SHIFT crew! Hit the BODYWEIGHT WARM UP and the SQUAT WARM UP from Members Only today!!

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

FOR TIME

7 Rounds
7 Burpee Step Ups
7 Goblet Squats
7 Push Press

Idea Weight for Men: 35-50# KB / 20-25# DBs
Idea Weight for Women: 12-25# KB / 10-15# DBs

Score: Total Time
Goal: 15 Min or Less

NOTES:
Time Cap: 20 Min - For this one you have options for your Burpee Step Ups!

You can do a regular full push up from the feet burpee into a high 20" or so step up. You can do a knee push up burpee + high step up. You can do a no push up burpee step up. You can lower the step up. You can even do an elevated burpee!

Find something that works for you and will allow you do keep moving!

For the step up part - do your best to alternate feet per step or you could even just alternate for each round. The main point is that you don't step up with the same foot for the whole thing!

Make sure you are stepping up on a height that you are comfortable stepping both UP and down!

For the goblet squats you will hold the kb or db at the chest. Stand tall and tighten the belly. With the feet shoulder width apart you will reach the butt back and down. Keep the heels down. Drive the knees out. Keep that chest UP! Get the butt lower than the knees at the bottom if possible. You may use a target to help you find your depth if you need to! If you are unable to get that low with weight - you can ditch it. If you are unable to get that low in a good position in general - then you may squat to a higher target! We would rather have you go all of the way down with no weight than go only partially down with weight though.

For the push press you will hold a single db or kb at the chest OR 2 lighter dumbbells at the shoulders. You will dip down keeping your chest up and weight in your heels. This is just a SMALL dip and is NOT a squat! You will use the power from your legs to help you drive the weight up over your head. Lock the elbows completely and pull it back over the middle of the body. Keep the belly tight!

MOVEMENT TIP

MAMA MODIFICATIONS

BURPEE STEP UP -

Mamas, today we are honoring Coach Molly and Baby Grizz! Let's try to remember that and find a modification that allows you to honor where you are in your own motherhood transition while still staying close to the intended movement. Some good options to modify these would be: No push up burpees,Step back/forward burpee, or stepping up on to a lower height. If you are managing diastasis in pregnancy or early postpartum and notice and coning in the plank position of the burpee feel free to sub an Elevated Burpee (hands on box, step or hop feet back, modified/elevated push up, step/hop feet forward). Or you can try stepping back to a Table Top or High Bear Position without the push up. You could event do an elevated push up + air squat + step up.

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.

This workout was originally posted on July 20, 2018! 5 Days after Molly's son - Baby Grizz - was born!
Post from that day:
This workout is dedicated to our new addition to the Street Parking Team - Maxwell Grizzly Vollmer! He was born on July 15, 2018!

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

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Morning Coffee, Airplane Stretch
Post: Chest Opener, Pigeon Stretch

PROGRAM B

PROGRAM B

WARM UP

Three ways to warm up for this one if you need help!

Bodyweight Warm Up
Pull Up Warm Up
Squat Warm Up

WORKOUT

18 Min AMRAP
As Many Rounds and Reps as Possible in 18 Min
7 Burpee Pull Ups
15 Thrusters

RX Men: 75#
RX Women: 45#

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

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

NOTES:
This one is going to REALLY add up! And it's supposed to! It's to honor Molly giving birth for crying out loud!!

For the burpee pull ups you will drop down to the bottom of a push up by either stepping or jumping back. Then you will jump or step your feet in and jump up to the pull up bar and complete a pull up!

Ideally the pull up bar should be at a height that you can't reach if you are standing under it flat footed so you have to actually jump to get to it. If it is lower we recommend you grab it, hang completely and then do your pull up.

In the past we have said that you can jump and catch with a bent elbow and pull straight through - this time we want each pull up to start with a complete hang.

If you are unable to do a pull up yet- no problem! You can do a burpee into a jumping pull up each time!

No pull up bar? For this workout you will sub bar facing burpees.

For the thrusters you will clean the bar up to the shoulders. Keep the elbows in front. Feet are shoulder width apart and heels are down. Reach the butt back and down. Keep the chest and elbows up! Get the butt lower than the knees at the bottom. Drive the knees out and keep the heels down! Do not PLOP or allow the back to round at the bottom.

From the bottom of the squat position you will stand hard and fast and pop the bar off of the shoulder using the power from your legs. Move your face out of the way and press the bar STRAIGHT UP! The movement finishes with he bar locked out over head and over the middle of the body!

This should be a weight that you can do 15 in a row if you wanted to. Not to say that's a good idea. But you could if you wanted to. Scale down more if you need to!

PROGRAM A

PROGRAM A

WARM UP

Three ways to warm up for this one if you need help!

Bodyweight Warm Up
Pull Up Warm Up
Squat Warm Up

All found in Members Only on the website!

WORKOUT

18 Min AMRAP
As Many Rounds and Reps as Possible in 18 Min
7 Burpee Pull Ups
15 Thrusters

RX Men: 35-40# DBs
RX Women: 20-25# DBs

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

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

NOTES:
This one is going to REALLY add up! And it's supposed to! It's to honor Molly giving birth for crying out loud!!

For the burpee pull ups you will drop down to the bottom of a push up by either stepping or jumping back. Then you will jump or step your feet in and jump up to the pull up bar and complete a pull up!

Ideally the pull up bar should be at a height that you can't reach if you are standing under it flat footed so you have to actually jump to get to it. If it is lower we recommend you grab it, hang completely and then do your pull up.

In the past we have said that you can jump and catch with a bent elbow and pull straight through - this time we want each pull up to start with a complete hang.

If you are unable to do a pull up yet- no problem! You can do a burpee into a jumping pull up each time!

No pull up bar? For this workout you will sub bar facing burpees.

For the thrusters you will clean the DBs up to the shoulders. Keep the elbows in front. Feet are shoulder width apart and heels are down. Reach the butt back and down. Keep the chest and elbows up! Get the butt lower than the knees at the bottom. Drive the knees out and keep the heels down! Do not PLOP or allow the back to round at the bottom.

From the bottom of the squat position you will stand hard and fast and pop the weight off of the shoulder using the power from your legs. The movement finishes with the DBs and biceps by the ears!

This should be a weight that you can do 15 in a row if you wanted to. Not to say that's a good idea. But you could if you wanted to. Scale down more if you need to!

MOVEMENT TIP

MAMA MODIFICATIONS

BURPEE STEP UP -

Mamas, today we are honoring Coach Molly and Baby Grizz! Let's try to remember that and find a modification that allows you to honor where you are in your own motherhood transition while still staying close to the intended movement. Some good options to modify these would be: No push up burpees, Step back/forward burpee, or stepping up on to a lower height. If you are managing diastasis in pregnancy or early postpartum and notice and coning in the plank position of the burpee feel free to sub an Elevated Burpee (hands on box, step or hop feet back, modified/elevated push up, step/hop feet forward). Or you can try stepping back to a Table Top or High Bear Position without the push up. You could event do an elevated push up + air squat + step up.

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.

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.

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.

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

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

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!

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.

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.

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.

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.

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.

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.