ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Pre: Power, Oly
Post: Butts & Guts
Swap: Sandbag

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Down Dog Flow, Warm Up Flow
Post: Chest Opener, Shoulder Stretch

PROGRAM B

PROGRAM B

WARM UP

Full Body Simple Warm Up
Running Warm Up
Dumbbell Shoulder Warm Up

Workout

5 Rounds

Run 200 Meters
10 Bench Press
15 Bicep Curls/ Pull Ups

RX Men: ???
RX Women: 65-75# Bench, 15-20# DBs for Curls

RX+ Men: Heavier!
RX+ Women: Heavier

(Put weight used in comments)

Score: Total Time
Goal: Good times and super pump!
Who's down for a little Friday PUMP SESH!? Have fun with this one, forget about the time and work for each one of those reps.

We gave you the pull up option in case you weren't feeling the bicep curls! OR - Julian and Jeb actually did their bicep curls with their sandbag if you want to try that!

For the 200m run, you're working with about a 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.

When you unrack the bar for the bench, make sure you bring it out over your lower chest so your arms should be extended straight up. Draw your shoulder blades down into the bench and keep them pulled back even as you press up.

Keep your elbows within about 45 degrees to your torso as you lower the bar to make contact with your chest near the base of your sternum. Press straight back up until arms are fully extended.

You may also sub floor presses or just do 20 push ups instead of the bench. For the floor press - it is basically a bench press from the floor. Don't slam your elbows down. You will pause for like 1/4 second at the bottom each time!!

For the standard curls hold the bar at your waist with your palms facing out in front of you. Keep your upper arms/elbows tight to your body, shoulders slightly retracted and just bend the elbow to curl the bar up to your shoulder. Lower back down the same way with control.

You may also do pull ups or even chin ups in place of the curls. Use bands if you need to but keep them strict if you do. Make sure your arms are straight in the bottom and your chin is above the bar at the top!

PROGRAM A

PROGRAM A

WARM UP

Full Body Simple Warm Up
Running Warm Up

Workout

5 Rounds

Run 200 Meters
15 DB Bench/Floor Press
15 Bicep Curls/ Pull Ups

RX Men: 30-40# DBs
RX Women: 15-20# DBs

RX+ Men: Heavier!
RX+ Women: Heavier

Score: Total Time
Goal: Good times and super pump!

Who's down for a little Friday PUMP SESH!? Have fun with this one, forget about the time and work for each one of those reps. We gave you the pull up option in case you weren't feeling the bicep curls!

For the 200m run, you're working with about a 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.

Lying face up on the bench, start with the dumbbells outside your chest, elbows about 45 degrees out from your torso. Draw your shoulder blades down into the bench and keep them pulled back even as you press up. Keep your elbows below your wrists and press straight up until your arms are fully extended and perpendicular to the floor. Lower the DBs with control back to your chest.

You may also sub floor presses or just do 20 push ups instead of the bench. For the floor press - it is basically a bench press from the floor. Don't slam your elbows down. You will pause for like 1/4 second at the bottom each time!!

For the standard dumbbell curls hold a dumbbell in each hand with your palms facing out in front of you. Keep you upper arms/elbows tight to your body and just bend the elbow to curl the DBs up to your shoulder. Lower back down the same way with control.

You may also do pull ups or even chin ups in place of the curls. Use bands if you need to but keep them strict if you do. Make sure your arms are straight in the bottom and your chin is above the bar at the top!

PROGRAM C

PROGRAM C

WARM UP

Full Body Simple Warm Up
Running Warm Up

Workout

5 Rounds

Row 250
or
Bike 15 Cal (Men) / 11 Cal (Women)
10 Bench Press
15 Bicep Curls/ Pull Ups

RX Men: ???
RX Women: 65-75# Bench, 15-20# DBs for Curls

RX+ Men: Heavier!
RX+ Women: Heavier

(Put weight used in comments)

Score: Total Time
Goal: Good times and super pump!
Who's down for a little Friday PUMP SESH!? Have fun with this one, forget about the time and work for each one of those reps.

We gave you the pull up option in case you weren't feeling the bicep curls! OR - Julian and Jeb actually did their bicep curls with their sandbag if you want to try that!

For the row/bike, you're working with about a minute. Adjust the distance/calories as needed.

When you unrack the bar for the bench, make sure you bring it out over your lower chest so your arms should be extended straight up. Draw your shoulder blades down into the bench and keep them pulled back even as you press up.

Keep your elbows within about 45 degrees to your torso as you lower the bar to make contact with your chest near the base of your sternum. Press straight back up until arms are fully extended.

You may also sub floor presses or just do 20 push ups instead of the bench. For the floor press - it is basically a bench press from the floor. Don't slam your elbows down. You will pause for like 1/4 second at the bottom each time!!

For the standard curls hold the bar at your waist with your palms facing out in front of you. Keep your upper arms/elbows tight to your body, shoulders slightly retracted and just bend the elbow to curl the bar up to your shoulder. Lower back down the same way with control.

You may also do pull ups or even chin ups in place of the curls. Use bands if you need to but keep them strict if you do. Make sure your arms are straight in the bottom and your chin is above the bar at the top!

MOVEMENT TIP

MAMA MODIFICATIONS

RUN/JOG -

To avoid the added pressure to the pelvic floor that the impact from running can create, sub: Taps, 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.

DB BENCH/ FLOOR PRESS -

This can be a great movement for mamas! Try bending your knees so that you can keep your pelvis more neutral and maintain a connection to your breathing and intra abdominal pressure.

PULL UPS -

For managing the pressure of the core and pelvic floor sub: strict pull ups or banded pull ups vs. kipping or the BICEP CURLS already offered as an option. To avoid any coning in the belly 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

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Pre: Power
Post: Suns Out Guns Out
Either: Gymnastics

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Pigeon Stretch, Couch Stretch
Post: Hips, Cool Down Flow

PROGRAM A

PROGRAM A

WARM UP

Full Body Simple Warm Up
Squat Warm Up

Workout

2 Rounds

Each Round

30 Wall Balls
30 KB Swings
20 Wall Balls
20 KB Swings
10 Wall Balls
10 KB Swings

Rest 3 Min Between Rounds

RX Men: 20#ish Ball, 50-55# KB/DB
RX Women: 13-15#ish Ball, 30-35# KB/DB

RX+: All sets of both movements must be unbroken

Score: Total Time (Including the 3 Min Rest)
Goal: Under 15 Min

Each round is 120 reps, which is a good amount of volume. So pacing is key. Pick deliberate rest intervals. Maybe every 10 or 15 reps. Maybe it's unbroken. Whatever you choose, commit to it! Choose a load on the wall ball and the swing that you could easily do 15 unbroken reps if you wanted to.

For the wall ball reps you will hold the ball at your chest with the elbows tucked in. Feet are under the shoulders with the heels down. Chest up and belly tight! Reach the butt back and down. Keep the heels down. Drive the knees out. Get the butt lower than the knees at the bottom. No plopping or rounding! Keep that chest up! Drive through the legs and use that power to help you throw the ball!

When you catch it. Catch first and then squat.

For the wall balls the ideal target height is roughly 9-10', but whatever you can make work is fine! If you have low ceilings or no ball you can sub lightweight thrusters. We prefer either a single heavy dumbbell (like the video) or 2 light dumbbells/bar.

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

PROGRAM C

PROGRAM C

WARM UP

Full Body Simple Warm Up
Squat Warm Up

Workout

2 Rounds
**A few sandbag options**

Each Round

30 Wall Balls/Side to Side Sandbag Thrusters
30 KB Swings/Sandbag Ground to Overhead
20 Wall Balls/ Side to Side Sandbag Thrusters
20 KB Swings/Sandbag Ground to Overhead
10 Wall Balls/Side to Side Sandbag Thrusters
10 KB Swings/Sandbag Ground to Overhead

Rest 3 Min Between Rounds

RX Men: 20#ish Ball, 50-55# KB/DB
RX Women: 13-15#ish Ball, 30-35# KB/DB

RX+: All sets of both movements must be unbroken

(You can mix and match original version with sandbag version i.e. - wall balls and sandbag ground to overhead)

Score: Total Time (Including the 3 Min Rest)
Goal: Under 20 Min

Each round is 120 reps, which is a good amount of volume. So pacing is key. Pick deliberate rest intervals. Whatever you choose, commit to it! Choose a load on the thrusters and ground to OH that you could easily do 15 unbroken reps if you wanted to.

For the side to side sandbag thrusters you will have the bag on one shoulder. Squat to the bottom. Stand up hard and fast and use the momentum created by the legs to press the bag up and over to the other side!

For the wall ball reps you will hold the ball at your chest with the elbows tucked in. Feet are under the shoulders with the heels down. Chest up and belly tight! Reach the butt back and down. Keep the heels down. Drive the knees out. Get the butt lower than the knees at the bottom. No plopping or rounding! Keep that chest up! Drive through the legs and use that power to help you throw the ball!

When you catch it. Catch first and then squat.

For the sandbag ground to over head the bag 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!

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

TEAM VERSION

TEAM VERSION

WARM UP

Full Body Simple Warm Up
Squat Warm Up

Workout

In Teams of 2 Complete:

8 Rounds (Each):

Person 1:
15 Wall Balls
15 KB Swings

Person 2:
15 Wall Balls
15 KB Swings

Rest while your partner goes.

Go back and forth - resting while your partner goes - until you have both completed 8 rounds.

RX Men: 20#ish Ball, 50-55# KB/DB
RX Women: 13-15#ish Ball, 30-35# KB/DB

RX+: All sets of both movements must be unbroken

Score: Total Time
Goal: Under 22 Min

Coupled together, these are two of the greatest movements ever known!

And with a 1:1 work to rest ratio you can really put the pedal to the metal on this one.

This should end up being roughly 1min to 1:30 on and 1 min to 1:30 off (while your partner goes).

If it takes one person (or both) longer than 1:30 to do the 15 + 15 - lower the reps to keep it under that for that person (or both).

For the wall ball reps you will hold the ball at your chest with the elbows tucked in. Feet are under the shoulders with the heels down. Chest up and belly tight! Reach the butt back and down. Keep the heels down. Drive the knees out. Get the butt lower than the knees at the bottom. No plopping or rounding! Keep that chest up! Drive through the legs and use that power to help you throw the ball!

When you catch it. Catch first and then squat.

For the wall balls the ideal target height is roughly 9-10', but whatever you can make work is fine! If you have low ceilings or no ball you can sub lightweight thrusters. We prefer either a single heavy dumbbell (like the video) or 2 light dumbbells/bar.

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

MOVEMENT TIP

MAMA MODIFICATIONS

WALL BALL -
To focus on managing proper posture, breathing mechanics, core pressurization, and/or joint stability, sub: DB/WB Thruster, Lower Target Wall Ball Toss, Box/Target Supported Squat for Wall Ball

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!

***This is a lot of volume. For mamas later in pregnancy or early in postpartum recovery, feel free to modify the number of reps to something more manageable so that you can maintain good positions, breath awareness, and avoid any long lasting or debilitating fatigue or DOMS.***

WORKOUT

WARM UP

Full Body Simple Warm Up
Box Jump Warm Up

For Time

30 Sandbag over Shoulder
100 Hop overs
60 Sandbag Front squats
100 Hop overs
90 Back squats

RX Men 50-60#
RX Women: 30-40#

Score: Total Time
Goal Time: 25 Min

For the sandbag over the shoulder - technique will vary slightly depending on what type of bag you have. BUT - in general you want the bag between your feet. Feet are roughly shoulder width apart with the heels down. Hinge at the hip and bend the knees enough to try and get at least your hands and part of your forearms under the bag. Lift your chest and tighten your belly. Drive through your heels as you lift the bag. Pull it in close to your body. Stand up hard and fast and roll the bag over your torso - finishing over the shoulder. USE THE POWER FROM YOUR LEGS!!!

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

For the front squats, make sure the sandbag is resting on the biceps with the elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight!

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

To stand, lead with the chest and elbows - keeping the sandbag on the biceps and elbows high. Stand fully for each rep.

For the back squats, clean the bag to your shoulder then push press it over your head to your back rack. Once in position, apply the same exact mechanics as the front squat. Chest up, belly tight, knees out!

RUN VERSION

4 Rounds
Run 90 Seconds
Rest 10 Seconds
Run 90 Seconds
Rest 10 Seconds
Run 90 Seconds
Rest 10 Seconds
Run 90 Seconds
REST 90 SECONDS

Goal: Hold same distance for every 90 second interval throughout. We are learning how to pace!

Ok, so let's make sure you are reading this right.

It is 4 Rounds of 4 x 90 seconds run with 10 seconds rest between and 90 seconds rest between ROUNDS.

This means a total of 16 - 90 second intervals. Got it?

After every 4 sets of 90 seconds you rest 90 seconds instead of 10.

Whats the deal with 10 seconds rest anyway?

We are learning how to pace and feel where we are at! As mentioned above - goal for this workout is to travel the same distance for each 90 second interval without taking it "too easy" or dying off. Figure out what you are capable of holding!

ROW VERSION

4 Rounds
Row 90 Seconds
Rest 10 Seconds
Row 90 Seconds
Rest 10 Seconds
Row 90 Seconds
Rest 10 Seconds
Row 90 Seconds
REST 90 SECONDS

Goal: Hold same distance for every 90 second interval throughout. We are learning how to pace! Instructions are same as for the run.


BIKE VERSION

4 Rounds
Bike 90 Seconds
Rest 10 Seconds
Bike 90 Seconds
Rest 10 Seconds
Bike 90 Seconds
Rest 10 Seconds
Bike 90 Seconds
REST 90 SECONDS

Goal: Hold same distance for every 90 second interval throughout. We are learning how to pace!Instructions are same as the run, except measure calories instead of distance.

Part 1:

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

Rest as needed between movements and rounds.

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

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

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

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

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

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

Workout

Alternating Tabata:

6 Rounds (6 Min Total)

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

No Score!For the plank hold you will be on the elbows. The shoulders, hips, knees, and ankles should all be in one line.

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

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

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

Move consistently for 30 seconds each time.

MAMA MODIFICATIONS

SPLIT SQUATS - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, lower the height for the back leg or even sub a lateral step up. If you’re having a hard time with the balance, (especially good for pregnant moms who have a challenge with changing center of gravity!) feel free to keep both feet on the ground for a regular lunge or a split stance Romanian Deadlift. You could also try a glute bridge/hip thrust (single leg option is good too!).

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

PLANK HOLD - For the pregnancy mamas who experience coning or the feeling of heaviness or pressure in the plank position or postpartum mamas still healing and rehabbing your core, modify the plank to an elevated plank with or a table top/all fours/bear position with knees hovering off the ground. You can also sub an overhead plate hold or front rack hold.

RUSSIAN TWISTS - For pregnant mamas trying to avoid twisting or postpartum mamas healing diastasis, sub: Pallof Press, BIRTHFIT Functional Progression 2, BIRTHFIT Dumbbell Windmill, or BIRTHFIT Banded Woodchop (Search BIRTHFIT YouTube library for demo videos)

Deadlift (7 x 3 )

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

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

Rest 2 min between sets.

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

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

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

These should be touch and go sets of 3 with no excessive bounce at the bottom.

Metcon (AMRAP - Reps)

7 Min AMRAP
Weighted Strict Pull Ups

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

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

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

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

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

2 Rounds:

10 Scapular Push-Ups
30 Seconds High Knees
10 Banded Pass Throughs
30 Seconds Jumping SquatsScapular Push Ups:

1. Set up in a plank position, with your shoulders directly over your wrists.
2. Keeping your entire body tight, allow only your shoulders to relax, and sag down towards the floor.
3. Re-engage the shoulders by "pressing away from the floor" and getting as tall as possible at the top of your plank position.
4. Continue releasing and extending your shoulders, without compromising your tight body position in the plank itself.

High Knees:

1. Begin in an open space, with your arms bent and by your sides (elbows at a 90 degree angle), and core braced.
2. As you begin running in place, lift each knee to hip height, so that your quads become parallel to the floor. Toes should be pointed as soon as they leave the ground with every rep.
3. Rebound off the balls of your feet, not letting the heels hit the ground.

Banded Pass Through:

1. Begin standing with your feet together, quads squeezed, and glutes engaged. Round your hips under (think of yourself as a dog with its tail between its legs) to ‘turn on’ your core. Practicing this total body tension from your warm-up is going to transfer into higher level skills.
2. Grip your band (any thickness) in a wide set up for the first few reps. Usually near the ends.
3. Using straight arms, lift the band overhead and backwards, until it hits the back of your glutes.
4. Hold to maximize the stretch.
5. Return to your front starting position by repeating the same motion forward.
6. As you get comfortable, begin walking your hands in to a more narrow grip for increased difficulty.

Jumping Squats:

1. Begin in a squat stance, with your feet right outside the hips, toes pointed slightly out.
2. Squat down until your hips travel below your knees.
3. As you stand, you will move directly into an explosive high jump, getting off the ground as much as possible.
4. Absorb the landing by bending the knees and smoothly dropping directly into your next squat.
5. The goal....See Members Only

AMRAP 15 MIN

30 Weighted Sit-Ups
20 Kipping Handstand Push-Ups
10 High Jump Overs
5 Strict Pull-Up + Horizontal Leg Lift

Subs and Modifications
Less weight
Use two abmats / Box Handstand Push-Ups
Use a lower target
Negative pull-up + leg lift

Score: Total Completed Rounds + Any Additional Reps
Goal: QUALITY Reps!! 3 Rounds give or take.

Weighted Sit Ups:

1. Begin on the ground, with your legs in a butterfly position (feet together, knees out to the side), holding your weight close to the chest.
2. Keeping your feet on the ground, lay back to the ground, making sure to touch your upper back.
3. Sit-up back into your starting position.

Kipping Handstand Push Ups:

1. Kick up to a handstand against the wall, with your hands set outside the shoulders.
2. Carefully lower yourself down to the floor, ending in a headstand against the wall.
3. Bend your knees and pull them down towards your triceps.
4. Aggressively drive your heels towards the ceiling, and squeeze your glutes.
5. Make sure to finish in a fully extended handstand before moving into the next rep.

High Jump Overs:

1. First, choose a box, bench, etc. of the appropriate height. You should be challenged, but should not feel like you will trip over your apparatus.
2. Facing your equipment, jump over, being as explosive as possible.
3. Make sure to land with a bend in your knees, to safely absorb your weight.

Strict Pull-Up + Horizontal Leg Lift:

1. Begin in an active hang on the bar, gripping right outside the shoulders.
2. Keeping a tight body position, pull yourself vertically, until your chin clearly comes over the height of the bar.
3. Lower yourself back down into an active hang.
4. Keeping your legs tight and straight, lift them to horizontal.
5. Lower your legs back down, finishing in your active hang position.
6. Try to be as controlled as possible, to avoid swinging.

Skill Focus: Static Balance

EMOM 8 Minutes:

Min 1: 30 Seconds Forward Scale Right
Min 2: 30 Seconds Single Arm Plank Right
Min 3: 30 Seconds Forward Scale Left
Min 4: 30 Seconds Single Arm Plank Left

Subs and Modifications:

Only scale forward as far as possible
Single arm plank from the knees

No Score

Forward Scale:

1. Begin standing on both feet, with your arms out to the side, parallel to the ground.
2. Shift your weight and stand on your right leg, lifting your left leg behind you.
3. Begin leaning forward, chest coming towards the ground, while the back leg simultaneously lifts behind you.
4. You want to make sure that as you lean, your body position stays straight— You should be in a tight, straight line from your left foot, to shoulders.
5. When you lean forward as far as you can, slowly return back to your starting position.
6. This movement should be very slow, and very controlled.

Single Arm Plank:

1. Begin in a plank position, with your hands underneath your shoulders.
2. Very slowly, press your right hand into the ground, and lift your left hand off the floor.
3. The goal is to keep your body tight and parallel to the floor as you lift and hold your hand off the ground.

Thruster (6 x 3 Building)

For these sets you may take the bar from the ground or from a rack. If you take the bar from the ground - it is acceptable to do a squat clean straight into your first thruster. It is also ok for you to do a power clean and then go into your first thruster.

You will rest 2 min or so between sets. The goal is to go heavier for each one.

For the thruster specifically - the bar will start on your shoulders. You will want to maintain somewhat of a grip, but allow it to loosen to get the elbows as high as possible. Hands are just outside of the shoulders. The feet are shoulder width apart with the weight in the heels. Before descending into the squat you will want to thin about tightening the belly - lifting the chest and lifting the elbows.

To squat you will reach the butt back and down as you dig your heels into the floor and drive your knees out. Keep the chest and the elbows UP - don't allow the weight to pull you forward. Keep that belly tight. The goal is to get the butt below the knee at the bottom with out shifting onto the toes, caving the knees, or collapsing through the back.

From this bottom position you will drive through the heels and lead with the chest and the elbows to come up! You will want to stand up hard and fast so when you finish the up with the hips and legs the bar has momentum and becomes somewhat weightless off of the shoulder.

From here you will move your face out of the way. Keep your belly tight and squeeze your butt. Press the bar straight up to lock out overhead with the bar over the middle of your body!

When lowering absorb with the knees and lead with the elbows. If it's a weight you can control you can take that right into the next thruster. Once it's heavy for you, you may need to lower to the shoulder and then re-set a bit.

These are meant to be unbroken sets of 3 reps without dropping or racking the bar.

Barbell Hip Thrusts (Single Leg 5 x 8 (each side))

Can be done on a bench or stack of plates should work too.For this movement you will have the bar or you could even use a sandbag or something else in the crease of the hips. Your shoulders should be on a bench or box (something around 15-20").

You will bend one knee and plant the heel. The other leg will remain straight. By pressing down with the heel and squeezing the cheeks you will raise the hips - working on one leg only. Leg that is straight does not assist.

If you need to - you can even do these unweighted.

12 sets total

3 sets of 8-10 Z Press
then
3 sets of 12-15 Standing Upright Rows
then
3 sets of 10 Left/10 Right Lying one-arm Lat Raise
then
3 sets of 8-12 Front Raises

Rest as needed between sets and movements.

Score: Weight used for Z Press

Do all 3 rounds of each movement before moving on to the next one. Go LIGHT on the lying lat raises and front raises. Each movement should be slow and controlled with a 1 second pause at the top.

For the Z press you will sit on the floor with legs extended in front of you. Sit up very tall with the DBs on the shoulders with elbows high. Keep the rib cage down and belly tight. Press straight up until your elbows are locked out with biceps by the ears. Bring the dumbbells all the way down to the shoulders each time.

For the upright row, stand up tall with a dumbbell in each hand. Keep your chest up and belly tight as you pull the dumbbells up to your chest. They should stay close to your body. Elbows shouldn't really go higher than your shoulders. Lower back to your waist with control.

For the lying lat raise, lay on your side on a bench or the floor with your head supported by your bottom arm. Holding a dumbell out in front of in your top hand, raise your arm until it is perpendicular to the floor. Keep a slight bend in your elbow the whole time and try to keep your hips from shifting during the lift.

For the Dumbbell Front Raise both arms move together. Allow a slight bend in the elbow and avoid using any "kipping" or bouncing to move the weight. You will raise your arms up in front of you with wrists facing down until arms are parallel to the ground.

SHIFT WARM UP

Simple SHIFT Warm Up

SHIFT WORKOUT

There are a bunch of scaling ideas in the main version of the workout today too, make sure to check that out because you might find one that works for you!

Metcon (Time)

25 Burpee
50 Upright Row with KB or DB
25 Burpee

Weight to try:

Men: 50#ish
Women: 30#ish

Use what you've got!

Time Cap: 15 Min
For this one the reps are set!

You will do 25 reps of a no push up burpee. So you will place the hands down, jump or step the feet out, jump or step the feet back in, stand.

Try to get into an actual flat plank position for each rep before coming back up!

You can also scale up to regular burpees with a push up if you are feeling up to it!

For the upright row you will hold the kb or db at the hips. Keeping the object close you will shrug the shoulders then bring the elbows high and outside like you are zipping up your jacket. Keep the object close as you come back down to the waist!

MOVEMENT TIP

MAMA MODIFICATIONS

BURPEES - If you feel a lot of pressure in your belly or pelvic floor in the plank position or hopping forward/back, you can step back/forward to a table top or low bear pose or modify to skip the push up, Elevated Burpees, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull

UPRIGHT ROWS - Love this movement for Mamas! But if your growing belly is getting in the way of the row feel free to sub a KB Swing, Bent Over Row, or Banded Lat Pull Down.

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Pre: Oly, Power
Post: Butts & Guts

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Warm Up Flow, Thoracic Spine Release
Post: Chest Opener, Posterior Chain Release

PROGRAM A

PROGRAM A

WARM UP

Full Body Simple Warm Up
Shoulder Warm Up

WORKOUT
07/22/2019

01/03/2018 SP Monday Re-Test!

BYE BYE GRIP!

This workout was originally posted on Jan 03, 2018. It is a grip smoker - so just be ready for that! Make sure you go back and check what you got last time!

For Time

25 Devil Press
50 Pull Ups
25 Devil Press

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

RX Plus: Wear your vest for this one if you want!

Goal: 12 Min or Less! Can you go under 9? Ok here it is! Just a BURNER!

For the devil press if you don't have the correct dumbbells just use what you've got! You can also use a plate and do plate burpees, but may want to up the reps to 40 or so to make it even since the plate is lighter (unless of course you are scaling to the plate on purpose..)

Another option is a burpee into a kettlebell swing! Or a burpee into a clean and press with your sandbag!

A devil press will be a push up with the hands on the dumbbells. Step or jump the feet in - so the hands are now on the inside of the legs. Make sure the heels are down, knees are bent, chest is up, back is flat. Pick the dumbbells up and perform a combination swing/clean and jerk/snatch with both dumbbells until they are locked out overhead with the biceps by the ears.

From here you will lower the weight back down to the ground keeping it under control and the back in a good position.

For the pull ups you may do any style pull you would like. Choose a style that allows you to at least get sets of 5-7 and where you think you will be able to complete all 50 reps in less than 5 min. Some of you will go much faster than that.

Options are:
Strict
Kipping/butterfly
Jumping
Band
Ring/TRX Row
DB Bent Over Row

Make sure you use full range of motion on whatever you choose!

The 12 min is not a cap - so just finish! But pick your weights and pull up styles that will allow you to be around that time or faster!

PROGRAM B

PROGRAM B

WARM UP

Full Body Simple Warm Up
Shoulder Warm Up

WORKOUT
07/22/2019

01/03/2018 SP Monday Re-Test!

No dumbbells for the Devil Press version? No problem. Use the dumbbells if you've got them, but if plates are all you have - this is a great alternative.

See Program C for sandbag option.

For the re-test it is only Program A. Adding B and C this time around for more options!

For Time

35 Plate Burpee
50 Pull Ups
35 Plate Burpee

RX Men: 45# Plate
RX Women: 25# Plate

**Pro tip - put a small 5lb plate on the ground under where your larger plate will go each time so that you don't smash your fingers.

RX Plus: Wear your vest for this one if you want!

Goal: 12 Min or Less! Can you go under 9?Ok here it is! Just a BURNER!

For the devil press if you don't have the correct dumbbells just use what you've got! You can also use a plate and do plate burpees, but may want to up the reps to 40 or so to make it even since the plate is lighter (unless of course you are scaling to the plate on purpose..)

Another option is a burpee into a kettlebell swing! Or a burpee into a clean and press with your sandbag!

A devil press will be a push up with the hands on the dumbbells. Step or jump the feet in - so the hands are now on the inside of the legs. Make sure the heels are down, knees are bent, chest is up, back is flat. Pick the dumbbells up and perform a combination swing/clean and jerk/snatch with both dumbbells until they are locked out overhead with the biceps by the ears.

From here you will lower the weight back down to the ground keeping it under control and the back in a good position.

For the pull ups you may do any style pull you would like. Choose a style that allows you to at least get sets of 5-7 and where you think you will be able to complete all 50 reps in less than 5 min. Some of you will go much faster than that.

Options are:
Strict
Kipping/butterfly
Jumping
Band
Ring/TRX Row
DB Bent Over Row

Make sure you use full range of motion on whatever you choose!

The 12 min is not a cap - so just finish! But pick your weights and pull up styles that will allow you to be around that time or faster!

PROGRAM C

PROGRAM C

WARM UP

Full Body Simple Warm Up
Shoulder Warm Up

WORKOUT
07/22/2019

The only version of this for the re-test is Program A. Added B and C for more options.

Gotta say - this sandbag version looks pretty fun.

For Time

25 Sandbag Burpee to Overhead
50 Pull Ups
25 Sandbag Burpee to Overhead

No RX or RX + on this version but suggest bag weights are as follows:

Men: 50-70#
Women: 25-45#

Goal: 12 Min or Less! Can you go under 9?Ok here it is! Just a BURNER!

For the devil press if you don't have the correct dumbbells just use what you've got! You can also use a plate and do plate burpees, but may want to up the reps to 40 or so to make it even since the plate is lighter (unless of course you are scaling to the plate on purpose..)

Another option is a burpee into a kettlebell swing! Or a burpee into a clean and press with your sandbag!

A devil press will be a push up with the hands on the dumbbells. Step or jump the feet in - so the hands are now on the inside of the legs. Make sure the heels are down, knees are bent, chest is up, back is flat. Pick the dumbbells up and perform a combination swing/clean and jerk/snatch with both dumbbells until they are locked out overhead with the biceps by the ears.

From here you will lower the weight back down to the ground keeping it under control and the back in a good position.

For the pull ups you may do any style pull you would like. Choose a style that allows you to at least get sets of 5-7 and where you think you will be able to complete all 50 reps in less than 5 min. Some of you will go much faster than that.

Options are:
Strict
Kipping/butterfly
Jumping
Band
Ring/TRX Row
DB Bent Over Row

Make sure you use full range of motion on whatever you choose!

The 12 min is not a cap - so just finish! But pick your weights and pull up styles that will allow you to be around that time or faster!

MAMA MODIFICATIONS

DEVIL PRESS - Start with modifying to lighter weight. If you feel a lot of pressure in your belly or pelvic floor in the plank position or hopping forward/back, you can step back/forward to a table top or low bear pose or skip the plank/push up. If you have to modify the movement too much you may want to sub KB Swings, Sled Push/Pull, Farmer Carry, or Ball Slams so that you can keep moving and keep the heart rate up!

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.

BURPEES - If you feel a lot of pressure in your belly or pelvic floor in the plank position or hopping forward/back, you can step back/forward to a table top or low bear pose or modify to skip the push up, Elevated Burpees, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull

UPRIGHT ROWS - Love this movement for Mamas! But if your growing belly is getting in the way of the row feel free to sub a KB Swing, Bent Over Row, or Banded Lat Pull Down.

SHIFT WARM UP

Simple SHIFT Warm Up

SHIFT WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)

8 Alternating Bodyweight Lunges
7 KB/DB Swings
6 Sit Ups

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

Score: Total Rounds + Any Additional Reps
Goal: 8 Rounds +

For the lunges we recommend reverse lunges - which means you will step backward - but if that doesn't work for you it is ok to switch to forward stepping or even walking lunges.

We like the reverse lunge because the working leg stays planted and this usually will lead to more heel drive, glute and hamstring use! Try it!

Take a long enough step backward that your back knee LIGHTLY touches the ground with the front heel still down. Make sure the knee doesn't cave in. Drive through the heel to stand up.

You will alternate feet with each lunge. So for each set of 8 you end up doing 4 per side.

If you are unable to do a FULL lunge you may shorten it slightly or doing a step up is a great sub.

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!

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 on Members-Only and join the Street Parking Pregnant/Postpartum FB Group!

MOVEMENT TIP

MAMA MODIFICATIONS

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

WEIGHTED SIT UPS/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.

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 of the swing a little too tight for comfort, you can sub a single arm swing!

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Pre: Power
Post: Suns Out Guns Out
Either: Gymnastics
Swap: Sangbag

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Morning Coffee, Spine Strengthening
Post: Pigeon Stretch, Lower Back Release

PROGRAM B

PROGRAM B

WARM UP
Full Body Simple Warm UP!

Barbell Clean Warm Up

WORKOUT

5 Rounds

16 Front Rack Lunges (Alternating)
14 Hang Power Cleans
12 Weighted Sit Ups

RX Men: 95# Bar / 40#ish Sit Ups
RX Women: 65# Bar / 25#ish Sit Ups

RX+ Men: 115# Bar / 50#ish Sit Ups
RX+ Women: 75# Bar / 35#ish Sit Ups

Score: Total Time
Goal: 12 Min or Less
For the goal time you're looking at sub 2:30 rounds so pick a load you can manage well and break up into at most 2 sets!

For the lunges, make sure the bar is resting on the shoulders with a loose fingertip grip and elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 16 you end up doing 8 on each side.

If lunges are an issue you may try step ups either lightly loaded or unweighted.

For the hang power clean you will deadlift the bar to the "hang" position at the hips with straight arms. You will have the hands just outside of the legs and the feet are under the hips. You will bend the knees and keep the heels down. Allow a slight hinge at the hips. Keep the arms straight and the bar close to the body. Stand up hard and fast. Shrug the shoulders. Pull the elbows high and outside to keep the bar close as you pull yourself down under it. Shoot the elbows around and through FAST to allow the bar to land on the shoulders with the elbows high. You will catch in a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the bar back to the hips for the next rep.

You can do anything you want with your feet in the sit ups. What we are looking for is the weight touching the ground over your head at the bottom and either touching your toes or pressing up over your head at the top. Of course - lower the weight if necessary to keep moving. Use a plate, dumbbell, or medicine ball.

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

PROGRAM A

PROGRAM A

WARM UP
Full Body Simple Warm UP!

Dumbbell Clean Warm Up

WORKOUT

5 Rounds

16 DB Front Rack Lunges (Alternating)
14 DB Hang Power Cleans
12 Weighted Sit Ups

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

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

Score: Total Time
Goal: 12 Min or Less

You're working with less than 2:30 per round here to meet the goal time so choose a load you can manage well and break up the movements into at MOST 2 sets!

For these lunges, make sure the dumbbells are resting on the shoulders with the elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 16 you end up doing 8 on each side.

If lunges cause any issues, try lightly loaded or even unweighted step ups.

For the DB hang power clean you will deadlift the DBs to the "hang" position at the hips with straight arms. You will have the hands just outside of the legs and the feet are under the hips. You will bend the knees and keep the heels down. Allow a slight hinge at the hips. Keep the arms straight. Stand up hard and fast. Shrug the shoulders. Pull the elbows high as you pull yourself down. Shoot the elbows around and through FAST to allow the DBs to land on the shoulder with the elbows high. You will catch in just a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the weight back to the hips for the next rep.

You can do anything you want with your feet in the sit ups. What we are looking for is the weight touching the ground over your head at the bottom and either touching your toes or pressing up over your head at the top. Use a plate, dumbbell or medicine ball. Of course - lower the weight if necessary to keep moving.

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

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm UP!

Dumbbell Clean Warm Up

WORKOUT

5 Rounds

16 Sandbag Front Rack Lunges (Alternating)
14 Sandbag Hang Power Cleans
12 Sandbag Sit Ups

No RX or RX+ for this one but here are the suggested sandbag weights:

Men: 50-70#
Women: 25-45#

Use a different weight for sit ups if necessary.

Score: Total Time
Goal: 15 Min or Less
This is a great all around blaster but beware the tax on your core will be significant. Remember to keep your belly tight in all the movements and your chest up!

On the lunges, choose a weight you can complete all the reps in about a minute. This should be enough time to break up the reps into 2 sets or MAYBE 3 at the most in the later rounds.

For these lunges, make sure the sandbag is resting on the biceps with the elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all the way up between reps and alternate legs with each lunge. So for each set of 16 you end up doing 8 on each side.

If you have any knee issues with lunges, you might try step ups instead with a light load or unweighted.

The hang power clean starts at the top of a deadlift. Bend the knees and keep the heels down. Allow a slight hinge at the hips. Keep the arms straight and the bag close to the body. Stand up hard and fast. Shrug the shoulders. Pull the elbows high and outside to keep the sandbag close as you pull yourself under it. Rotate your elbows around the bag FAST to allow the sandbag to land on the biceps with the elbows high. You will catch in a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the sandbag back to the hips for the next rep.

You can do anything you want with your feet in the sit ups. Ideally, you will perform them holding the sandbag between your forearms and chest so that when you sit up it is resting on your biceps. Of course - if you have a really heavy sandbag you may need to switch to a lighter dumbbell or plate.

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

MOVEMENT TIP

MAMA MODIFICATIONS

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

WEIGHTED SIT UPS/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.

HANG POWER CLEAN - You could alway try less weight. For pregnant mamas with bellies that interrupt the most efficient path of the bar, be sure to sub DBs for the barbell so you are not training inefficient movement patterns.

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 of the swing a little too tight for comfort, you can sub a single arm swing!

SHIFT WARM UP

Simple SHIFT Warm Up
Squat Warm Up

SHIFT WORKOUT

6 Rounds

30 Seconds Single Unders / Taps
30 Seconds Alternating Hang Dumbbell Snatch
30 Seconds Single Unders / Taps
30 Seconds Air Squats

Idea weight for Men: 30-40# Single KB/DB
Idea weight for Women: 12-25# Single KB/DB

Score: Total Reps of Dumbbell Snatch + Air Squats ONLY
Goal: 120+ (roughly per movement per round)

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

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

For the hang dumbbell/kb snatches you switch hands between each rep. 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 air squats the feet are under the shoulders with the heels down. Lift the chest and tighten the belly. Reach the butt back and down with the heels down and drive the knees out. Keep the chest lifted and the belly tight. Get the butt lower than the knees at the bottom with the heels down and knees out. Don't allow yourself to plop or collapse at the bottom. Keep fighting to keep the chest up!

If you are unable to keep a good position - or experience pain going that low - you may choose to squat to a target that is a bit higher. You may also try using a counter balance like the back of a chair or a squat rack.

MOVEMENT TIP

MAMA MODIFICATIONS

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

DB SNATCH/HANGING DB SNATCH - You can always choose a lighter weight or go from the hang position. If you're not comfortable going over head right now or find that you are coning during the movement you might want to try subbing shoulder height KB Swings or Bent Over Rows.

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Pre: Power, Oly
Post: Butts & Guts, Suns Out Guns Out
Either: Gymnastics

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Hip Flexors/Psoas, Airplane Stretch
Post: SI Joint Release, Calves/Ankles

PROGRAM B

PROGRAM B

WARM UP

Full Body Simple Warm Up
Squat Warm Up
Snatch Warm Up

WORKOUT

3 Rounds
Each Round is

40 Double Unders
20 Power Snatch
40 Double Unders
20 Thrusters

Rest 2 Min between Rounds

RX Men: 75#
RX Women: 55#

RX+ Men: 95-115# / 50 Double Unders

RX+ Women: 65-75# / 50 Double Unders

Score: Slowest Round ONLY
Goal: Under 5 Min (Under 4 would be GREAT)

PROGRAM A

PROGRAM A

WARM UP

Full Body Simple Warm Up
Squat Warm Up

WORKOUT

3 Rounds
Each Round is

40 Double Unders
20 Dumbbell Snatch (Alternating)
40 Double Unders
20 Thrusters

Rest 2 Min between Rounds

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

RX+ Men: 50# DBs / 50 Double Unders

RX+ Women: 35# DBs / 50 Double Unders

Score: Slowest Round ONLY
Goal: Under 5 Min (Under 4 would be GREAT)

MOVEMENT TIP

MAMA MODIFICATIONS

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

DB SNATCH/HANGING DB SNATCH - You can always choose a lighter weight or go from the hang position. If you're not comfortable going over head right now or find that you are coning during the movement you might want to try subbing shoulder height KB Swings or Bent Over Rows.

DB THRUSTERS - To focus on managing proper posture, breathing mechanics, core pressurization, and/or joint stability, sub: Less weight, Box/Target/Supported Squat + Press, or try the SHIFT Programming with Air Squats.

SHIFT WARM UP

Simple SHIFT Warm Up

SHIFT WORKOUT

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

1 Min Jog, Row, Bike, Single Unders, Taps
20 Alternating Plank Shoulder Taps
15 Alternating Step Ups

No weight needed today!

Use a step up height that challenges you but you feel comfortable stepping up AND down.

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 5 Rounds +

For this workout you may jog, do taps or jump rope. Or if you have access to something like a bike or rower - you may do that!

Make sure that you go at a pace that is uncomfortable for you, but that will allow you to move for the entire minute.

For the plank + shoulder taps you will start in the top of the push up position. Make sure the shoulders, hips and heels are in line. Belly tight! No sagging! Bring the right hand up to touch the left shoulder - then the left hand up to touch the right shoulder. That is one rep.

For the step ups choose a height that is challenging but both safe and something you are comfortable stepping up AND down on. Alternate feet with each step - so for each set of 15 you end up doing 8 on one side and 7 on the other. Make sure you put your whole foot on the step and drive out of the heel. Don't allow the knee to cave in!

You may also switch to alternating step back lunges if you are more comfortable with those.

MOVEMENT TIP

MAMA MODIFICATIONS

RUN/JOG - To avoid the added pressure to the pelvic floor that the impact from running can create, sub: Taps, 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.

PLANK UP AND OVERS/PLANK SHOULDER TAPS - If you feel a lot of pressure in your belly or pelvic floor in the plank position or are working on healing or managing diastasis, feel free to modify with bent knees for a table top position or low bear pose. You could also sub Elevated Shoulder Taps, Elevated Plank Walk Outs, Overhead Plate March, Waiter Walks.

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Pre: Power, Oly
Post: Butts & Guts, Suns Out Guns Out
Either: Gymnastics
Swap: Sandag, Endurance

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Couch Stretch, Warm Up Flow
Post: Quads/IT, Stress Relief

PROGRAM A

PROGRAM A

WARM UP

Box Jump Warm Up
Running Warm Up

WORKOUT

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

400 Meter Run
20 Plank Up and Overs
15 Box Jump Overs

RX+ - Do more rounds
Ha ha

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 5 Rounds +
Ok ok - shoot for at least 4 rounds.

An up and over is where you get a stack of plates, or books, or a med ball etc. Roughly 6-10" high. You will start with hands on one side of the object in the top of a push up/plank position. You will make sure the belly is tight with the hips in line with the shoulders. No high butts or sagging!

Put the hand closest to the stack of plates etc on top of it. Then the other. Then off on the other side one hand at a time. You are working to keep in a tight plank position as you move your hands back and forth. EVERY TIME you go over = 1 rep. So up and over right = one rep. Then up and over left = another rep.

If you are unable to go up and over or just simply can't find anything to do it with 4 shoulder taps = 1 rep.

PROGRAM C

PROGRAM C

WARM UP

Box Jump Warm Up
Full Body Warm Up

WORKOUT

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

500 Meter Row
or
Bike 30 Cal Men / 22 Cal Women

20 Plank Up and Overs
15 Box Jump Overs

RX+ - Do more rounds
Ha ha

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 5 Rounds +
Ok ok - shoot for at least 4 rounds.

An up and over is where you get a stack of plates, or books, or a med ball etc. Roughly 6-10" high. You will start with hands on one side of the object in the top of a push up/plank position. You will make sure the belly is tight with the hips in line with the shoulders. No high butts or sagging!

Put the hand closest to the stack of plates etc on top of it. Then the other. Then off on the other side one hand at a time. You are working to keep in a tight plank position as you move your hands back and forth. EVERY TIME you go over = 1 rep. So up and over right = one rep. Then up and over left = another rep.

If you are unable to go up and over or just simply can't find anything to do it with 4 shoulder taps = 1 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, 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.

PLANK UP AND OVERS/PLANK SHOULDER TAPS - If you feel a lot of pressure in your belly or pelvic floor in the plank position or are working on healing or managing diastasis, feel free to modify with bent knees for a table top position or low bear pose. You could also sub Elevated Shoulder Taps, Elevated Plank Walk Outs, Overhead Plate March, Waiter Walks.

SHIFT WARM UP

Simple SHIFT Warm Up
Squat Warm Up

SHIFT WORKOUT

10 Min AMRAP
(As Far as You Can Get in 10 Min)

1 Deadlift
1 Goblet Squat
2 Deadlifts
2 Goblet Squats
3 Deadlifts
3 Goblet Squats
4 Deadlifts
4 Goblet Squats....

Keep adding 1 rep to each movement and get as far as you can in 10 min.

Idea weight for Men: 30-55# Single KB/DB - or - Pair of Lighter DBs for Deadlifts and single KB/DB for Goblet Squats

Idea weight for Women: 12-35# Single KB/DB - or - Pair of Lighter DBs for Deadlifts and single KB/DB for Goblet Squats

Score: Total REPS (so add ALL of it up at the end...1+1+2+2+3+3....)
Goal: Get through the round of 10 or more! For this workout you may choose to do your deadlifts with a single kb, a single dumbbell or a pair of dumbbells.

For a single kb or dumbbell you will have the weight between the feet. Weight should be in the heels with the chest up! Arms stay straight and back stays flat. You will have a slight bend in the knee and a hinge at the hip at the bottom. To lift the weight you will drive out of the heels and lift the chest! Squeeze the butt to stand tall. To lower the weight back down, hinge at the hip, keep the belly tight and chest up - arms straight and lower the weight back down to between the feet!

If you are using a set of dumbbells - you will have one in each hand on the outside of the feet. Stand a little more narrow and touch one head of the dumbbell to the ground for each rep.

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.

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 you’re 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: Power, Oly
Post: Suns Out Guns Out
Either: Gymnastics

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Spine Strengthening, Pigeon Stretch
Post: Sciatica/Piriformis, Hips

PROGRAM B

PROGRAM B

WARM UP

Squat Warmup
Full Body Warm Up

WORKOUT

10 Min EMOM
(Every Minute on the Minute for 10 Min)

Min 1:
5 Deadlifts
1 Front Squat

Min 2:
5 Deadlifts
2 Front Squats

Min 3:
5 Deadlifts
3 Front Squats

Keep adding 1 Front Squat each minute until you have completed…

Min 10:
5 Deadlifts
10 Front Squats

No RX or RX+ Weight on this workout as your score is the weight you choose! If you don't make it the entire 10 min because you went too heavy - just note in the comments.

Score: The weight you use.
Goal: Make it - but question if you are going to make it around min 6…Like any “death by” - this will start out kinda easy and then really start to add up.

The goal of this version is to go heavy. (Whatever that means for you). If you are still new to these movements you can use this as practice or do the dumbbell Program A version / the sandbag Program C version. These are less heavy and more reps.

PROGRAM A

PROGRAM A

WARM UP

Squat Warmup
Full Body Warm Up

WORKOUT

10 Min EMOM
(Every Min on the Min for 10 Min)

Min 1:
6 Single Leg DB Deadlifts
1 DB Front Squat

Min 2:
6 Single Let DB Deadlifts
2 DB Front Squats

Min 3:
6 Single Leg DB Deadlifts
3 DB Front Squats

Keep adding 1 Front Squat each minute until you have completed..

Min 10:
6 Single Leg DB Deadlifts
10 DB Front Squats

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

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

Score: Don't worry too much about it. Just put 10 as your score if you complete all of the work in the assigned minute. If you miss any - put one less round.
Goal: Make it - but question if you are going to make it around min 6. This will start out kinda easy and then really start to add up.

PROGRAM C

PROGRAM C

WARM UP

Squat Warmup
Full Body Warm Up

WORKOUT

10 Min EMOM
(Every Min on the Min for 10 Min)

Min 1:
4 Sandbag Over Shoulder
1 Sandbag Front Squat

Min 2:
4 Sandbag Over Shoulder
2 Sandbag Front Squats

Min 3:
4 Sandbag Over Shoulder
3 Sandbag Front Squats

Keep adding 1 Front Squat each minute until you have completed..

Min 10:
4 Sandbag Over Shoulder
10 Sandbag Front Squats

No RX or RX+ on this one. If your bag is super heavy you may lower the over shoulder reps to 3 and just keep repeating whatever minute is your sticky minute. For example - if you can get 4 + 7 but 4+ 8 won't happen. Do 4+ 7 until 10 min is up.

Score: Don't worry too much about it. Just put 10 as your score if you complete all of the work in the assigned minute. If you miss any - put one less round.

Goal: Make it - but question if you are going to make it around min 6. This will start out kinda easy and then really start to add up.

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 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: Butts & Guts
Swap: Sandbag, Endurance

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Down Dog Flow, Morning Coffee
Post: Chest Opener, Shoulder Stretch

PROGRAM B

PROGRAM B

WARM UP

Running Warm Up
Overhead Warm Up

WORKOUT

5 Rounds

Run 200 Meters
20 Push Press
Run 200 Meters
15 Bent Over Row

RX Men: 75#
RX Women: 55#

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

**You could also throw in some sandbag stuff with this version instead of dumbbells if you want!

Score: Total Time
Goal: Under 22 Min

PROGRAM A

PROGRAM A

WARM UP

Running Warm Up
Dumbbell Shoulder Warm Up

WORKOUT

5 Rounds

Run 200 Meters
20 Push Press
Run 200 Meters
10 Renegade Row (with Push Up)

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

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

Score: Total Time
Goal: Under 22 Min

PROGRAM C

PROGRAM C

WARM UP

Running Warm Up
Dumbbell Shoulder Warm Up

WORKOUT

5 Rounds

Row 250
or
Bike 15 Cal Men / 11 Cal Women

20 Push Press

Row 250
or
Bike 15 Cal Men / 11 Cal Women

10 Renegade Row (with Push Up)

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

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

**You could also throw in some sandbag stuff with this version instead of dumbbells if you want!

Score: Total Time
Goal: Under 22 Min

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.

DB PUSH PRESS - Focus on proper alignment of your pelvis and spine. If you find yourself over extending in your back, coning in your belly or feeling pressure in your pelvic floor when you dip, sub less weight, Strict Press, Seated Strict Press, or even Front Raises.

RENEGADE ROW - If you notice coning in the plank position you may want to do an elevated (i.e. hands on box or bench or knees on the ground) renegade row. Or Separate the movement into an elevated push up and then a traditional DB Bent Over Row or even change it to shoulder taps or elevated shoulder taps. If you are later in your pregnancy or in the rehab phase of postpartum you may want to train with intention and sub another movement that compliments the season you're in including any of the BIRTHFIT Functional Progressions, BIRTHFIT Dumbbell Windmill, BIRTHFIT Bandeed Woodchop, or Overhead Plate Hold