SHIFT WARM UP

Simple SHIFT Warm Up

SHIFT WORKOUT

11 Rounds
7 Single Arm Press Right
7 Single Arm Press Left
7 Toes Tap Crunches

Idea weight for Men: Single 25-40# Dumbbell
Idea weight for Women: Single 12-25# Dumbbell

Score: Total Time
Goal: Under 16 Min

For this workout you will do 11 total rounds of 7 Press with the right arm then 7 Press with the left arm- followed by 7 reps of the toes up - toe touch crunches.

You may perform the presses seated or standing. We prefer standing if possible.

You will make sure you are squeezing the butt and tightening the belly. The dumbbell will start at the shoulder and you will simply press it straight up until the bicep is by the ear at the top. Lower by bring the elbow in front and the dumbbell back to touch the shoulder

For the toe touch crunches you will lie on your back. Pick your legs up so that your feet are straight in the air, are together, and your body is in an L shape. You will put your hands up in front of you (like Frankenstien basically) and crunch up until your fingers touch your toes.

If you want an extra challenge you can hold a light 5-10 lb weight in your hands (one weight held with both hands like a single dumbbell or plate) and touch that to the toes.

If you are unable to do any kind of crunch at this time you may sub deadbugs or slam balls.

MOVEMENT TIP

MAMA MODIFICATIONS

SINGLE ARM 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, Single Arm Strict Press, Seated Strict Press, or even Front Raises.

LEG RAISES/SHOOT THROUGHS - These movements put A LOT of pressure on the core and pelvic floor. Please consider risk vs.reward when deciding if this movement is right for you. You can scale the shoot throughs by using a higher object for your hands so that your end position is a little more elevated than horizontal like a plank. Or scale the leg raises with less or no weight. If you feel confident with your core and pelvic floor health you can always try fewer reps to notice and manage any symptoms. romanian You can also SUB: BIRTHFIT Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, or Waiter Walks.

TOE TAP CRUNCHES - Similar to the movement mechanics of Toes to Bar or Sit Ups this movement can put a lot of pressure on the core and the pelvic floor. If you are pregnant or in the rehab or rebuilding stages of postpartum you may want to sub BIRTHFIT Functional Progressions (Choose any from 1-4, DEMO VIDEO ON MEMBERS ONLY IN THE WARM UPS), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Pre: Oly
Either: Gymnastics
Swap: Sandbag - Endurance

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Calves/Ankles, Down Dog Flow
Post: Pigeon Stretch, Hips

PROGRAM B

PROGRAM B

WARM UP

Running Warm Up
Dumbbell Clean Warm Up

WORKOUT

4 Rounds

15 Hang Squat Cleans
Run 400 Meters
15 Hang Power Cleans

Rest 1 Min Between Rounds

RX Men: 75#
RX Women: 55#

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

(Choose a weight that will allow you to hit the goal time - lighter or heavier based on your ability!)

Score: Slowest Round ONLY
Goal: Under 5 Min

Since we are scoring only your slowest round, that means we don't want you going all out in one round and falling way off in the last round. There should be some consistency between rounds

For the hang squat clean you will deadlift the bar to the hips with hands just outside the legs. Your feet are between hip and shoulder width, heels down. Stand tall. Tighten the belly. Arms straight. Reach the hips back slightly and bend the knees to dip. Keep the bar close and arms straight. Stand up hard and fast! Shrug the shoulders. Pull the bar up the body with the elbows high and outside and pull YOURSELF DOWN at the same time. You will rotate the elbows around and through FAST to allow the bar to land on the shoulders in the bottom of the squat.

In this squat position heels are down, knees out, chest up, belly tight, butt lower than knees, no plopping or rounding, elbows high! Drive through the heels and drive knees out to stand. Lead with chest and elbows, stand fully to complete each rep. For the next rep you will lower the barbell back to the hips.

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 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

PROGRAM A

PROGRAM A

WARM UP

Running Warm Up
Dumbbell Clean Warm Up

WORKOUT

4 Rounds

15 DB Hang Squat Cleans
Run 400 Meters
15 DB Hang Power Cleans

Rest 1 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 5 Min

Since we are scoring only your slowest round, that means we don't want you going all out in the first and falling way off in the last round. There should be some consistency between rounds.

Push the run!!

For the hang squat clean you will deadlift the DBs to the hips with hands just outside the legs. Your feet are between hip and shoulder width, heels down. Stand tall. Tighten the belly. Arms straight. Reach the hips back slightly and bend the knees to dip. Keep the DBs back and arms straight. Stand up hard and fast! Shrug the shoulders. Pull the DBs up the body with the elbows high and back and pull YOURSELF DOWN at the same time. You will rotate the elbows around and through FAST to allow the DBs to land on the shoulders in the bottom of the squat.

In this squat position heels are down, knees out, chest up, belly tight, butt lower than knees, no plopping or rounding, elbows high! Drive through the heels and drive knees out to stand. Lead with chest and elbows, stand fully to complete each rep. For the next rep you will lower the DBs back to the hips.

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 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.

PROGRAM C

PROGRAM C

WARM UP

Running Warm Up
Barbell Clean Warm Up

WORKOUT

4 Rounds

15 Hang Squat Cleans

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

15 Hang Power Cleans

Rest 1 Min Between Rounds

RX Men: 75#
RX Women: 55#

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

(Choose a weight that will allow you to hit the goal time - lighter or heavier based on your ability!)

You can also use the dumbbells and dumbbell weights from Program A

Score: Slowest Round ONLY
Goal: Under 5 Min

Since we are scoring only your slowest round, that means we don't want you going all out in the first and falling way off in the last round. There should be some consistency between rounds.

Push the bike/row!!

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.

For the hang squat clean you will deadlift the bar to the hips with hands just outside the legs. Your feet are between hip and shoulder width, heels down. Stand tall. Tighten the belly. Arms straight. Reach the hips back slightly and bend the knees to dip. Keep the bar close and arms straight. Stand up hard and fast! Shrug the shoulders. Pull the bar up the body with the elbows high and outside and pull YOURSELF DOWN at the same time. You will rotate the elbows around and through FAST to allow the bar to land on the shoulders in the bottom of the squat.

In this squat position heels are down, knees out, chest up, belly tight, butt lower than knees, no plopping or rounding, elbows high! Drive through the heels and drive knees out to stand. Lead with chest and elbows, stand fully to complete each rep. For the next rep you will lower the barbell back to the hips.

MOVEMENT TIP

MAMA MODIFICATIONS

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

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.

GOBLET SQUATS - You always have the option of a target supported squat, using less weight, a box squat, or using some assistance from a post/table, etc. nearby for support.

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

SHIFT WARM UP

SIMPLE SHIFT WARMUP

SHIFT WORKOUT

8 Rounds

30 Seconds Goblet Squats
1 Min Jog, Row, Bike, Run, Taps, Low Step Ups
30 Seconds KB/DB Swings

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

Score: Total Goblet Squat + KB Swing Reps
Goal: 125 Reps +

In this workout there is no break between movements. So as soon as the clock hits 30 seconds you will start your 1 min portion. Then as soon as it hits 1:30 you will start the swings for 30 seconds.

For the goblet squats you will start with your feet shoulder width apart. Your heels are down.

Stand tall and lift the chest but tighten the belly. You will hold your single KB or DB at the chest with the elbows tucked in. You also have the option to hold a PAIR of light dumbbells at the shoulders if that's all you have!

Reach the butt back and down. Keep the heels down and drive your knees out. Keep the chest lifted and belly tight. Get the butt lower than the knees at the bottom without rolling forward onto the toes, letting the knees cave in, or collapsing the back.

If you need to do these unweighted to keep good form do that!

To stand you will drive through the heels, press the knees out, and lead with the chest to stand completely.

If you have pain at the bottom position or tend to collapse even without weight. You may think about squatting to a slightly higher target - still focusing on keeping the heels down, chest up and knees out. You may also try using the back of a chair or something for counter balance.

For the 1 min portion you may choose what you like. You can jog, row, bike, do low step ups, or even taps! Up to you!

Choose a pace that is uncomfortable but sustainable for a whole minute.

For the swings you will hold the weight in both hands at the waist. Reach the butt back and hinge forward at the hip. Keep the arms straight and heels down as you bend the knees slightly and pull the weight back between the legs.

Stand hard and fast to pop the weight off of the hips. Guide it to eye level keeping the belly tight and heels down. Allow gravity to bring it back down, but not pull you out of position.

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.

GOBLET SQUATS - You always have the option of a target supported squat, using less weight, a box squat, or using some assistance from a post/table, etc. nearby for support.

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, Oly
Post: Suns Out Guns Out, Butts & Guts
Either: Gymnastics

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Morning Coffee, Warm Up Flow
Post: Lower Back Release, Stress Relief

PROGRAM B

PROGRAM B

WARM UP

Full Body Simple Warm Up

Workout

5 Rounds

100 Meter Farmer Carry/Barbell Front Rack Carry
20 Burpees
12 Power Snatch

RX Men: 95#
RX Women: 65#

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

If doing Farmer Carry:

Men: 40-55# DBs/KBs
Women: 25-35# DBs/KBs

Score: Total Time
Goal: Under 20 Min

So we are shooting for sub-4 minute rounds. To meet the goal, consider lowering the weight or modifying the burpees.

For the Farmer Carries, you will hold a dumbbell in each hand. Keep your chest up, shoulders back and belly tight. Take rest rather than allowing yourself to fall into a bad position.

For 100m, it should take about a minute. If it's much slower or you are breaking a lot, go to a single dumbbell and switch hands at the halfway point.

For the front rack carry, hold the barbell on your shoulders in the front rack position with elbows high. The bar should rest on TOP of your shoulders, not in your hands.

For the burpees you will place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap!

If 20 burpees is going to take over 2 minutes, consider removing the push up portion.

For the power snatch the bar will start on the ground. Heels are roughly shoulder hip width apart. Grip is wide and arms are long and straight. Hinge forward at the hip and bend the knees slightly. Chest up and higher than hips. Back flat.

Drive through the heels and lift the chest. Keep the arms straight as you stand. Pull the bar into the body. Rotate the torso upright once past the knees Stand up hard and fast. SHRUG the shoulders. Keep the bar close! Pull the elbows high and outside as the bar travels up the body. Rotate the bar and press out overhead FAST! At the same time pull yourself under slightly by reaching the butt back and bending the knees. Keep the heels down, chest up, belly tight, and knees out! Think PUNCH to lock out! Belly tight. Butt squeezed! Bar over the middle of the body. Stand fully to complete the rep.

PROGRAM A

PROGRAM A

WARM UP

Full Body Simple Warm Up

Workout

5 Rounds

100 Meter Farmer Carry
20 Burpees
20 Alternating DB Snatches

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

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

Score: Total Time
Goal: Under 20 Min

So we are shooting for sub-4 minute rounds. To meet the goal, consider lowering the weight or modifying the burpees.

For the Farmer Carries, you will hold a dumbbell in each hand. Keep your chest up, shoulders back and belly tight. Take rest rather than allowing yourself to fall into a bad position.

For 100m, it should take about a minute. If it's much slower or you are breaking a lot, go to a single dumbbell and switch hands at the halfway point.

For the burpees you will place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap!

20 Burpees should take less than 2 minutes. Remove the push up if you need to.

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 you end up doing 10 per arm per round.

PROGRAM C

PROGRAM C

WARM UP

Full Body Simple Warm Up
Running Warm Up

WORKOUT

5 Rounds

100 Meter Farmer Carry/Sled Push
20 Burpees
20 Alternating DB Snatches/Sandbag Ground to Overhead

RX Men: 40# DBs or Sandbag 50#ish
RX Women: 25# DBs or Sandbag 25-30#ish

RX+ Men: 50# DBs+ or Sandbag 60#ish
RX+ Women: 35#DBs+ or Sandbag 40#ish

You could also swap the Farmer Carry/Sled Push Option for a 200 M Burden Run with your bag.

Score: Total Time
Goal: Under 20 Min

So, you are shooting for roughly 4 minute rounds. To hit that goal, consider lowering the weight or modifying the burpees.

For the Farmer Carries, you will hold a dumbbell in each hand. Keep your chest up, shoulders back and belly tight. Take rest rather than allowing yourself to fall into a bad position.

For 100m, it should take about a minute. If it's much slower or you are breaking a lot, go to a single dumbbell and switch hands at the halfway point.

If you choose the 200m burden run, you will carry the bag on your shoulders as you jog/run. Like the farmer carry, make sure you keep your chest up and belly tight.

For the burpees you will place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap!

For the sandbag ground to overhead, grab hold of the overhand or neutral handles, bend your knees and lift your chest up. Keep the heels down. With your back flat and belly tight, stand up with the sandbag by driving through the heels and lifting the chest. Explode UP with the legs and hips. Shrug the shoulders. Pull the elbow high and outside. Then PUNCH the sandbag to lock out finishing with the biceps by the ear!

See Program A for description of Dumbbell Snatches!

MOVEMENT TIP

MAMA MODIFICATIONS

STEP UPS - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller or shorter step/less range of motion. You can also try stepping laterally onto a stack of plates or something instead of stepping forward and up, sometimes this helps create some control in managing the position of the pelvis. Option to sub: Single Leg Glute Bridge, Hip Thrusts, Air Squat, Goblet/DB Squat

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

DB HANG SNATCH - If you're not comfortable going over head right now or find that you are coning in that position movement you could sub a Single Arm Strict Press, KB Swing or Single Arm KB Swing.

SHIFT WARM UP

Simple SHIFT Warm Up

SHIFT WORKOUT

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

12 Step Ups
8 Burpees
6 Hang Dumbbell Snatch Right
6 Han Dumbbell Snatch Left

Idea weight for Men: Single 25-40# DB
Idea weight for Women: Single 12-20# DB

Score: Total Number of completed rounds + any additional reps
Goal: 5 Rounds +

For this workout you will just keep cycling through the 12-8-12 for as many rounds as you can in 15 min.

For the step ups these should be a bit higher than what you would use on a workout where you are using them in place of like a jog option. Choose a height that challenges you, but you feel safe stepping up and down. You will alternate feet with each step so each round you end up doing 6 reps per leg. Put your whole foot on the step, drive through your heel, and make sure not to allow your knee to cave in.

If you don't have a step or need a sub for step ups try alternating lunges, or alternating single leg toe touches (like a single leg deadlift with no weight).

BURPEES!!! YAY!

For the burpees you will place your hands on the ground. Jump or step the feet back. Next you can lower the body to the ground or put your knees down first. Either way - get your chest and thighs to the ground at the bottom. Press back up. Jump or step the feet in. Stand up - jump and clap.

If you need to modify the burpee you may do no push up burpees, or elevated burpees!

For the hang dumbbell snatch you will have a single dumbbell held in one hand at the waist. Dip, keep the heels down, allow a slight bend in the knee, keep the arm straight. Stand up hard and fast. Shrug the working shoulder. Then guide the weight all of the way over head and punch to lock out finishing with the bicep by the ear.

You will do 6 on one arm then 6 on the other!

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.

POWER CLEAN - You could also try less weight or starting from the hang position. For pregnant mamas with bellies that interrupt the most efficient path of the bar, be sure to sub DBs for the bar so you are not training incorrect movement patterns.

KB/DB Deadlift - If pregnant and the shape of your belly is creating a change in the efficiency and safety of the bar path or postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift or elevate the KB/DB from the floor to mid shin level or higher for your starting position. 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
Either: Gymnastics
Swap: Sandbag

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Airplane Stretch, Gentle Vinyasa Flow
Post: Hips, Chest Opener

PROGRAM A

PROGRAM A

WARM UP

Dumbbell Shoulder Warm Up
Squat Warm Up

WORKOUT

Complete:
48 Wall Balls
24 NO PUSH UP Renegade Rows

Rest 1 Min

36 Wall Balls
18 NO PUSH UP Renegade Rows

Rest 1 Min

24 Wall Balls
12 NO PUSH UP Renegade Rows

Rest 1 Min

12 Wall Balls
6 NO PUSH UP Renegade Rows

RX Men: 40# DBs, 20#ish Ball
RX Women: 25# DBs, 13-15#ish Ball

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

Score: Total Time including Rest
Goal: Under 20 Min

Lots of pressing and pulling with the arms today. To save yourself from fatiguing too quick, make sure you stand up really fast out of your wall balls and keep your body position nice and tight in the rows.

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.

Each rep of the renegade row will be row right + row left.

Remember there is NO PUSH UP.

Stay in the plank/top of the push up. You will row one dumbbell to the rib cage by pulling the elbow back. Try to avoid rotating very much. Pull the dumbbell all of the way up for each rep then lower under control.

If you are struggling to maintain a tight plank position as you pull, trying lowering the weight or modifying to shoulder taps. You could even do a SUPPORTED single arm DB row by planting one hand against the wall and rowing 1/2 the reps with one arm, then switch and finish with the other.

PROGRAM B

PROGRAM B

WARM UP

Dumbbell Shoulder Warm Up
Squat Warm Up

WORKOUT

48 Wall Balls
24 Supine Barbell or Ring Row

Rest 1 Min

36 Wall Balls
18 Supine Barbell or Ring Row

Rest 1 Min

24 Wall Balls
12 Supine Barbell or Ring Row

Rest 1 Min

12 Wall Balls
6 Supine Barbell or Ring Row

RX Men: 20#ish Ball
RX Women: 13-15#ish Ball

Score: Total Time including Rest
Goal: Under 20 Min

Lots of pressing and pulling with the arms today. To save yourself from fatiguing too quick, make sure you stand up really fast out of your wall balls and keep your body position nice and tight in the rows.

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. Go with an empty barbell or single KB/DB.

For the supine barbell row, set the bar in the rack low enough that you'll be at a challenging angle, ideally your body is close to horizontal when your arms are extended. Position yourself under the bar with arms straight, shoulders slightly behind the bar. Keep a rigid body position with knees, hips and shoulders in a straight line. Pull your body up to make chest contact with the bar and lower back to straight arms.

Same set up positions with the ring rows. You may even elevate your feet onto a box to get more horizontal.

Bent over rows are an option but not one we really recommend as it may be a little taxing on your lower back and hamstrings coupled with the wall balls.

PROGRAM C

PROGRAM C

WARM UP

Full Body Simple Warm Up
Dumbbell Shoulder Warm Up

Workout

Complete:
48 Wall Balls
24 Sandbag Drag and Pull

Rest 1 Min

36 Wall Balls
18 Sandbag Drag all Pull

Rest 1 Min

24 Wall Balls
12 Sandbag Drag and Pull

Rest 1 Min

12 Wall Balls
6 Sandbag Drag and Pull

This version will take a bit longer. Just FYI.

**You can also swap Wall Balls for Sandbag Thrusters - either from the front or side to side if you want!

Ideal weight for the sandbags for Men:
50-70#

Ideal weight for the sandbags for Women:
25-40#

Score: Total Time including Rest
Goal: Under 20 Min

Lots of pressing and pulling with the arms today. To save yourself from fatiguing too quick, make sure you stand up really fast out of your wall balls and keep your body position nice and tight in the drags.

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.

If thrusters with the sandbag are on the heavier side, we prefer either a single heavy dumbbell (like the video) or 2 light dumbbells/bar.

The Plank Drag and Pull with the Sandbag is SUPER fun. Basically you will be in a plank position on top of your bag with the top of the bag at about knee level. Keep the belly tight and butt down. Reach down and grab the bag by the handle with one hand and perform and explosive drag and almost press to get it out in front of you as much as possible. You will then pull it back using the same hand. If you need to you can almost "back up" a bit to get a longer pull. You should pull it back down to between the knees level. If you don't quite make it - you can crawl forward a bit. The next rep will be with the other hand/arm. Each drag (up) and pull (back) counts as 1 rep.

TEAM VERSION

TEAM VERSION

WARM UP

Full Body Simple Warm Up
Dumbbell Shoulder Warm Up

WORKOUT

In Teams of 2 Complete:

90 Wall Balls
50 NO PUSH UP Renegade Rows

70 Wall Balls
30 NO PUSH UP Renegade Rows

50 Wall Balls
20 NO PUSH UP Renegade Rows

30 Wall Balls
10 NO PUSH UP Renegade Rows

Only one person may work at a time!

RX Men: 40# DBs, 20#ish Ball
RX Women: 25# DBs, 13-15#ish Ball

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

Score: Total Time including Rest
Goal: Under 26 Min

Take turns with your partner working one at a time until wall balls are complete for the round then move on to renegade rows, still working one at a time.

When you are not working you are resting which means you'll be able to push it a little harder when it is your turn!

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.

Each rep of the renegade row will be row right + row left.

Remember there is NO PUSH UP.

Stay in the plank/top of the push up. You will row one dumbbell to the rib cage by pulling the elbow back. Try to avoid rotating very much. Pull the dumbbell all of the way up for each rep then lower under control.

If you are struggling to maintain a tight plank position as you pull, trying lowering the weight or modifying to shoulder taps. You could even do a SUPPORTED single arm DB row by planting one hand against the wall and rowing 1/2 the reps with one arm, then switch and finish with the other.

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

NO PUSH UP RENEGADE ROW - If you notice coning in the plank position you may want to do an elevated (i.e.hands on box or bench) renegade row. Or sub a traditional DB Bent Over Row. If you are later in your pregnancy or in the rehab phase of postpartum you may want to train with intention and sub any of the BIRTHFIT Functional Progressions. You could also sub BIRTHFIT Dumbbell Windmill, BIRTHFIT Bandeed Woodchop, Overhead Plate Hold, Waiter Walks, or Farmer Carry/March, or landmine press.

1 - 10
Good Morning
Back Squat

Rest 3 Min

10 - 1
Good Morning
Back Squat

Men: Try around 75-95#+
Women: Try around 45-65# +

Not really for time, but get as far as you can unbroken each time.

So for the first part you will do 1 Good Morning then 1 Back Squat. 2 Good Mornings, then 2 Back Squats...and so on - all the way until 10-10.

The goal is to try to get through as much as you can, if not the whole thing unbroken. So going super heavy on this and breaking it up a ton is doing it wrong.

After you get up to 10, rest 3 min....then start to work your way back down.

For the Good Mornings you will have the bar on your back. For ease of transition for this little complex, you may place your feet in the squat stance (shoulder width apart). You will hinge at the hip and reach the butt back as the chest comes forward. Allow a SLIGHT bend in the knee. Goal is to get to 90 degrees if flexibility in the hamstrings allows for it (do not go that far if your back starts to round). Squeeze the cheeks to stand up.

For the back squat you will reach the butt back and down. Maintain a good position in the midline by bracing the belly and keeping the chest up. Drive the knees out, heels down and get the butt below the knees at the bottom. Stand all of the way up to finish.

4 Rounds
10 Single Leg DL with Knee Up Right
10 Single Leg DL with Knee Up Left
20 Plank Dumbbell Crossover + Raise (10 Each Side Alternating)
20 Second Weighted Hollow Hold

Score is weight used for Single Leg DL.

This is not for time.

Try around a 10-20lb DB for the Plank Crossovers!For the single leg deadlifts you will work to not touch the ground with your foot between. Find your balance as you stand and bring the knee up at the top of each rep. You will do all 10 on one side, then all 10 on the other.

For the Plank Dumbbell Crossover Raise. You will place the dumbbells back between your hips and knees while in the plank position (on your hands like the top of a push up).

For one rep you will reach down and grab the dumbbell from the opposite side. Bring that dumbbell up and raise it in front of you. Then place it back where it started. You will alternate sides for each rep.

For the hollow hold you will place a weight on your feet. Try anything from 2.5 to 15-20 #. Press your back against the ground by drawing the belly in and raising the legs. Bend the knees slightly if necessary.

MAMA MODIFICATIONS

GOOD MORNINGS - This can be such a great movement for mamas! Focus on good posture, breathing mechanics, and midline stability. Feel free to use a band, lighter weight, or no weight at all.

BACK SQUATS - You always have the option of a target supported squat, box squat, or air squat. Focus on your posture, positions, breathing, and managing tension/pressure in the belly and pelvic floor.

KB PASS UNDER 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 or regular unweight lunges. For later in your pregnancy or early postpartum, you may even want to try the SHIN BOX FLOW from the Functional Progression Warm Up Videos on Member’s Only. Feel free to sub a squat or goblet squat. Feel free to make this a regular weighted (farmer carry or front rack position) lunge without the pass through as well.

JUMPING SQUAT - To manage the impact that jumping can have on your pelvic floor, try subbing a smaller jump, less range of motion, or a regular air squat. You can also try a BOX SQUAT with a slow descent and a more explosive extension or do the same with GLUTE BRIDGES.

KNEE UP PLANK - For the pregnant mamas who experience coning or the feeling of heaviness in the plank position or postpartum mamas still healing and rehabing your core, modify the plank to an elevated plank and bring your knee more towards the side of your body rather than straight towards your chest. You could also modify to a table top position with your knees hovering or a BEAR CRAWL. This would also be a great place to sub FUNCTIONAL PROGRESSION 3 from the Conscious Core or Warm Up videos!

FLUTTER KICKS - If you notice any coning or are working on healing DR, you can try subbing FUNCTIONAL PROGRESSION 1 from the Conscious Core or Warm Up videos (you can always spice it up by making it banded or weighted!), FP 4 Holds or Bear Crawls would also be great here! You can also do an overhead plate hold or farmer carry hold and focus on your posture and breathing mechanics.

WORKOUT

WARM UP

Full Body Simple Warm Up
Squat Warm Up
Shoulder Warm Up

WORKOUT

For Time

21 Lungesters
21 Sandbag Power Clean+ Throw over

Rest 1 Min

2 Rounds
15 Lungesters
15 Sandbag Power Clean+ Throw over

Rest 2 Min

3 Rounds
9 Lungesters
9 Sandbag Power Clean+ Throw over

Ideal weight for Sandbags:
Men: 50-70#
Women: 25-45#

Score: Total Time including rest
Goal: Under 25 minutes

These reps take some time. Make sure you don't get crazy with the throw over and have to go chasing your bag all over the place!

For the lungesters you will clean the sandbag to the biceps with the elbows high. You may perform the lunges portion as reverse stepping or forward stepping. Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the forward knee to cave in. Keep the belly tight and chest up. You will perform a lunge on each side.
AND THEN
Put the feet at shoulder width apart. Heels down. Sandbag still on the biceps with the elbows high. Reach the butt back and down. Keep the heels down and drive the knees out. Keep the chest up and belly tight. Get the butt lower than the knees at the bottom. Drive up hard and fast out of the squat. Pop the sandbag up, move your face out of the way. Keep the belly tight and press the bag straight up to lock out - finishing with the biceps by the ears! Rib cage down and belly tight.

For power clean & throw over, 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. Throw the bag over a box, bench, or racked barbell to complete the rep.

Squat Warm Up

Pause Back Squat (6 x 3)

3 Second Pause in the bottomFor these squats you will hold the bottom position for 3 seconds on each rep.

To get set up, make sure your feet are roughly shoulder width apart. Shift and make sure those heels are down. The bar should be on the back with the chest lifted and belly tight!

To start the movement you will reach the butt back and down, while working to keep the chest up. Keep the heels down and drive the knees out as you go down.

You will keep going down until your butt is lower than your knees at the bottom. In this position there should be no plopping or rounding. You should have a flat back and chest up. Pause here for 3 seconds.

Stand up by driving the heels into the ground, lifting the chest and driving the knees out.

Choose a weight that is challenging for you and go up or down between sets based on how it feels! Your score is your heaviest set.

6 Min AMRAP

Strict Dips
Must be done in sets of 3

RX + = add weight

Score is total reps

If used weight put them in commentsFor this it's pretty straight forward.

These dips may be done on dip bars, rings, or whatever make shift set up you have!

The goal is to get the shoulder lower than the elbow at the bottom and come up to complete lock out at the top.

Make sure you focus on the elbows going back and not out.

If you are unable to do strict dips at this time you can do banded or even a slow lower.

If you are a ninja at dips - add weight and put what weight you used in comments!

These MUST be done in sets of 3!

2 Rounds

30 Seconds Plank
10 Scapular Push Ups
10 Per Leg - Forward to Backward Swinging Kicks
10 Low Tuck to Standing Pike Extensions

Plank:

1. Begin with your hands shoulder width apart on the floor. Fingers should be spread and gripping the ground for stability.
2. Shoulders sit directly over the wrists.
3. Your legs will be extended straight behind you, with your feet together, and only the toes/balls of your feet in contact with the ground (heels will the off the ground).
4. Squeeze your glutes and tuck your hips under (as if you were a dog with it’s tail between its legs) to engage the core and flatten out the lower back. No sagging allowed.
5. Reinforce shoulder extension by "pushing the floor away", which will slightly round the upper back. At this point, every muscle should be engaged and working to stay tight.
6. The goal is to make this a max effort position: Every muscle should be engaged and working to keep you as tight as possible.

Scapular 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.

Forward to Backward Leg Swing

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

EMOM 15 Min
(Every Minute on the Minute for 15 Min)

Min 1: 30 Seconds Ring Front Support
Min 2: 30 Seconds Wall Handstand Hold
Min 3: 40 Flutter Kicks

Subs and Modifications:
Assisted front support hold
Box handstand hold
Tucked flutter kicks

Ring Front Support

1. Begin standing between a pair of low hanging rings
2. Using a small jump, catch yourself in a hollowed position, with your arms locked out, keeping the rings close to your body
3. Press the rings down to the floor, activating the shoulders, and trying to get as tall as possible
4. Keep your legs straight and toes pointed to reinforce total body engagement

Wall Handstand Hold

1. Begin facing the wall, with your dominant leg out front, arms extended overhead
2. As you bend towards the floor, drive your back leg to help produce momentum to get upside down
3. When your first heel (gently) hits the wall, bring your second foot in and squeeze your legs together
4. Spread your fingers and grip the floor to help with balance
5. Activate your shoulders by "pushing the floor away" and getting as tall as possible
6. Keep your entire body as tight as possible through the entire set

Flutter Kicks

1. Begin laying on your back, legs extended forward and arms by your sides.
2. Push your lower back into the floor by squeezing the glutes, and pulling your belly button into your spine. Your lower back needs to remain in contact with the floor for the entire set.
3. Keeping the core engaged, lift your legs and shoulders off the floor simultaneously. Keep tension through the legs by squeezing the quads and pointing the toes. Arms remain by your sides parallel to the floor. At this point, you should be in a full hollow hold.
4. Alternate kicking each leg up and down at a quick pace. At the bottom, do not let the heels touch the floor. At the top, do not bring the feet higher than two feet off the floor.
5. The flutter kicks should be executed at a sprint pace.

Skill Focus: Pull Overs

Every 30 Seconds for 5 Rounds:
2 Pull Overs

Subs and Modifications:
Low bar pullover + front roll dismount

Pull Overs
1. Begin hanging from your bar, with hands gripping right outside the shoulders
2. Complete one pull-up, holding at the top with your chin above the bar
3. Keeping your chin above the bar, use your core and hip flexors to lift your legs towards the ceiling
4. Continue lifting your legs as you rotate backwards around the bar, shifting your hips towards the back of the bar
5. Press your palms into the top of the bar and lift your shoulders until you land in a front support
6. To roll forward, keep your arms straight, and lean forward over the front of the bar
7. Allow your shoulders to drop beneath the bar, and slowly slide your legs forward, off the bar, until you come back into a hang beneath the bar
8. IMPORTANT: Keep your arms straight the entire time, so as not to pull your head into the bar

MOVEMENT TIP

1 Push Press + 2 Jerks (7 x 3 of the complex (1 Push Press + 2 Jerks))

Perform 1 Push Press
+
2 Jerks
As a complex

For this you will perform the 3 reps as a complex. 1 Push Press + 2 Jerks.

For the push press you will start with the bar on the shoulders with the elbows slightly in front. The belly should be tight. Feet under the hips and weight in the heels.

You perform a short dip by bending the knees and sitting the but back SLIGHTLY but not allowing the chest to come forward. This dip is short. Just 2-3".

From this dip position you will drive the power from the legs into the bar to pop it off of the shoulders. Move the face out of the way and press the bar UP to lockout. Avoid leaning back as you press. Keep the belly tight! Finish with the bar locked out over the middle of the body.

When you lower the bar move the face out of the way and bring the elbows back down in front of the bar.

If you are comfortable you can take that lowering right into the next dip (for the first jerk) or you can lower it (ABSORB WITH THE KNEES) and stand and re-set.

The jerk is the same as the push press EXCEPT - instead of pushing the bar UP out of the dip - push YOURSELF down!

You will then catch the bar overhead in a partial squat - locked out with the bar over the middle of the body. Stand to finish the lift.

You can also catch in a split jerk. If you do this make sure the front heel is down and back knee is bent!

Push Jerk (EMOM 5 MIN - 5 REPS)

Every minute on the minute perform 5 reps of a push jerk.

Same as the above - it's a dip, drive, press under, stand.

Make sure that when you lower the bar you absorb with the knees!

Part A

3 Round Superset
(Rest 30s to 1 Min Between Movements)

10-12 Close Grip (2 DB) Bent Row
8-12 Supine Bar Row (TRX/Ring works too)
15-20 Arch Ups

Score: Weight Used for Bent RowRest a few minutes between parts A and B. Rest 2 minutes between sets of 21s.

Movements are slow and controlled with 1 second pause on both ends, stay engaged the whole time.

Part B

3 Sets of 21s (Palms Up)
7 Bottom Up Half Curls
7 Top Down Half Curls
7 Curls

Score: Weight Used

RUN VERSION

RUN VERSION

Run 4 Min MODERATE
2 Min Rest

3 Times with no rest between:
Run 1:30 SPRINT
Run 1:00 SLOW

Then Rest 90 Seconds

3 Times with no rest between:
Run 1:00 SPRINT
Run 1:30 Slow

Then Rest 90 Seconds

3 Times with no Rest
Run 0:45 SPRINT
Run 1:45 SLOW

Then Rest 90 Seconds

3 Times with no Rest between:
Run 0:30 SPRINT
Run 2:00 SLOW

Then Rest 90 Seconds

Run 4 Min MODERATENo specific distances on this one. But here's how to figure out your pace.

Slow - not a walk, but a complete recovery pace.
Moderate - Super sustainable, but not super comfortable.
Sprint - 90% effort for the time given. So - :30 second Sprints are going harder than 1:30 Sprints since they are shorter in duration.

When it says 3 times with no rest in between:

For example:
3 Times with no rest between:
Run 1:30 SPRINT
Run 1:00 SLOW

That means you go 1:30 Sprint - Run 1:00 Slow then right into 1:30 Sprint - then 1:00 Slow then 1:30 Sprint - then 1:00 Slow THEN rest 90 seconds.

Have fun!

Scale as necessary - this is a doozy!

ROW VERSION

ROW VERSION

Row 4 Min MODERATE
2 Min Rest

3 Times with no rest between:
Row 1:30 SPRINT
Row 1:00 SLOW

Then Rest 90 Seconds

3 Times with no rest between:
Row 1:00 SPRINT
Row 1:30 Slow

Then Rest 90 Seconds

3 Times with no Rest
Row 0:45 SPRINT
Row 1:45 SLOW

Then Rest 90 Seconds

3 Times with no Rest between:
Row 0:30 SPRINT
Row 2:00 SLOW

Then Rest 90 Seconds

Row 4 Min MODERATENo specific distances on this one. But here's how to figure out your pace.

Slow - a complete recovery pace but keep moving steady.
Moderate - Super sustainable, but not super comfortable.
Sprint - 90% effort for the time given. So - :30 second Sprints are going harder than 1:30 Sprints since they are shorter in duration.

When it says 3 times with no rest in between:

For example:
3 Times with no rest between:
Row 1:30 SPRINT
Row 1:00 SLOW

That means you go 1:30 Sprint - Row 1:00 Slow then right into 1:30 Sprint - then 1:00 Slow then 1:30 Sprint - then 1:00 Slow THEN rest 90 seconds.

Have fun!

Scale as necessary - this is a doozy!

BIKE VERSION

BIKE VERSION

For total calories

Bike 4 Min MODERATE
2 Min Rest

3 Times with no rest between:
Bike 1:30 SPRINT
Bike 1:00 SLOW

Then Rest 90 Seconds

3 Times with no rest between:
Bike 1:00 SPRINT
Bike 1:30 Slow

Then Rest 90 Seconds

3 Times with no Rest
Bike 0:45 SPRINT
Bike 1:45 SLOW

Then Rest 90 Seconds

3 Times with no Rest between:
Bike 0:30 SPRINT
Bike 2:00 SLOW

Then Rest 90 Seconds

Bike 4 Min MODERATENo specific calories on this one. But here's how to figure out your pace.

DO NOT MESS UP THE PACING TO TRY AND GET A BETTER SCORE!

Slow - a complete recovery pace but keep moving steady.
Moderate - Super sustainable, but not super comfortable.
Sprint - 90% effort for the time given. So - :30 second Sprints are going harder than 1:30 Sprints since they are shorter in duration.

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Pre: Oly, Power
Post: Suns Out Guns Out
Swap: Sandbag

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Morning Coffee, Thoracic Spine Release
Post: Hamstrings, Quads/IT

PROGRAM B

PROGRAM B

WARM UP

Squat Warm Up
Pull Up Warm Up

WORKOUT

Run Jackie

Run 800 Meters
50 Thrusters
30 Pull Ups

RX Men: 45#
RX Women: 35-45#

Goal Time - Around 10 Min or less!

If you ran yesterday and you want to change it up - you may sub 200 Double Unders or 4 Min of Doubles.

For the thrusters the weight is intended to be super light. Some of you should be able to do all 50 unbroken. Fast times for this workout are 6 min or less!!

On each rep of the thruster the bar should rest on the shoulder with the elbows high. Perform a full rep squat with the butt getting below the knees. Heels down, knees out, chest up. Use the drive from the legs to help make the bar weightless. Finish with a press to complete lockout overhead!

Pull ups may be strict, kipping, banded, ring row, or jumping!

Choose a method that will allow you to get all 30 reps done in less than 4-5 sets total for SURE!

PROGRAM A

PROGRAM A

WARM UP

Squat Warm Up

Running Warm Up

Pull Up Warm Up

WORKOUT

RUN DB JACKIE

For Time

Run 800 Meters
50 DB Thrusters
30 Pull Ups

RX Men: 25-30# DBs
RX Women: 15-20# DBs

Goal Time - Around 10 Min or less!

If you ran yesterday and you want to change it up - you may sub 200 Double Unders or 4 Min of Doubles.

For the thrusters the weight is intended to be super light. Some of you should be able to do all 50 unbroken. Fast times for this workout are 6 min or less!!

On each rep of the thruster the DBs should rest on the shoulder with the elbows high. Perform a full rep squat with the butt getting below the knees. Heels down, knees out, chest up. Use the drive from the legs to help make the DBs weightless. Finish with a press to complete lockout overhead!

Pull ups may be strict, kipping, banded, ring row, or jumping!

PROGRAM C

PROGRAM C

WARM UP

Squat Warm Up

Pull Up Warm Up

WORKOUT

For Time:
1000m Row
50 Thrusters, 45#
30 Pull-upsIt's Miranda's birthday and this is one of her all time favorite workouts!

Goal time - under 10 min!

Bike option: 60 Calories for men and 40 Calories for women.

Women may use a women's 35# bar if you have one available. (This is still RX)

For the thruster reps you will have the bar on the shoulders. You will have the feet shoulder width apart with the heels down. Elbows are up and belly is tight! Reach the butt back and down. Drive the knees out and keep the heels down. Keep the chest and elbows up. Get the butt below the knees at the bottom. Stand up hard and fast to pop the bar off of the shoulder. Move the face out of the way and PRESS to lock out. Pull the bar over the middle of the body and keep the belly tight!

Pull Up options - jumping, banded, ring row, or go ahead with strict ones if you like!

Choose an option that you won't have to break too much and can complete in under 4-5 sets total!

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.

THRUSTERS - To focus on managing proper posture, breathing mechanics, core pressurization, and/or joint stability sub: Dumbbells instead of the barbell, Less wieght, Box/Target/Supported Sqaut + Press, or Air Squats

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.

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 for the press, or change to a Seated Strict Press, or even Front Raises. You can also try keeping your arms a little more forward as you press up so that instead of finishing the press with your biceps by your ears, you finish with your arms just in front of your face or in line with your nose.

SHIFT WARM UP

General Shift Warm Up
Squat Warm Up

SHIFT WORKOUT

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

1 Min Run, Row, Bike, Single Unders, Taps, Low Step Ups
12 Goblet Squat to Press
6 Ring/TRX or Upright Row

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

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 4 Rounds +

For this workout you can choose what you would like to - or can do for the 1 min portion. Make sure you challenge yourself to an uncomfortable but sustainable pace.

For the goblet squat to press you will hold the object at the chest with the elbows tucked in and chest up. Feet are shoulder width apart with the heels down. Belly tight. Reach the butt back and down while driving the knees out. Keep lifting chest and lowering the butt back and down until the butt is lower than the knees at the bottom.

Avoid plopping or collapsing. Keep the chest up belly tight and knees out! Drive through the heels to stand.

If you find yourself plopping you may choose to lower the weight or ditch it completely. If you have any pain in that bottom position you may choose to squat to a target that is a bit higher. Make sure you are still focusing on reach the butt back and knees out.

For the rows you may do ring, banded, trx or swap out an upright row with your KB or DB!

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.

THRUSTERS - To focus on managing proper posture, breathing mechanics, core pressurization, and/or joint stability sub: Dumbbells instead of the barbell, Less wieght, Box/Target/Supported Sqaut + Press, or Air Squats

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.

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

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Couch Strech, Airplane Stretch
Post: Sciatica/Piriformis, Lower Back Release

PROGRAM B

PROGRAM B

WARM UP

Full Body Simple Warm Up
Snatch Warm Up

Workout

5 Rounds
10 Box Jumps
20 Front Rack Lunge
10 Hang Power Snatch

RX Men: 95#
RX Women: 65#

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

Box Height:

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

Score: Total Time
Goal: Under 15 Min

For this workout you will do regular old box jumps. No fancy over stuff.

Jump from both feet and land with both feet on the box. If you don't have something to jump ON, find something to jump OVER.

We would love to see you actually jump, even if that means that you significantly lower the height.

If you are unable to jump for whatever reason - you may sub step ups!

For the Lunges you will have the bar in the front rack. That means the bar is resting on the front of the shoulders with the elbows high. You can allow the bar to roll back into the fingertips.

Ideally these will be WALKING lunges, but if you don't have space for that, you may perform them as reverse - or forward stepping as well.

Make sure you take a long enough step that your front heel can stay down while your back knee touches. Keep the belly tight and don't allow the bar to pull that chest forward!

For the hang power snatch you will bring the bar to your waist with a wide (overhead squat) grip. Feet are under the hips. You will dip the chest forward and keep the heels down. You will hinge at the hips and bend the knees slightly. Allow the bar to slide down the leg - keep the belly tight and chest UP! After performing that small dip you will jump straight UP with the bar keeping the arms straight. Shrug the shoulders and then pull the bar up the body with the elbows high and outside (like a scarecrow). Pull yourself down into a partial squat as you pull under the bar and punch it up to lock out over your head. In this position the heels should be down, knees out, bar over the middle of the body with the elbows locked and armpits forward - belly tight!

Stand to complete and then lower back to the waist.

Pick a weight that you don't think you will have break more than once or MAYBE twice on any of those sets of 10!

PROGRAM A

PROGRAM A

WARM UP

Full Body Simple Warm Up
Snatch Warm Up (Do this with DB instead of BB)

Workout

5 Rounds
10 Box Jumps
20 DB Front Rack Lunge
20 DB Hang Power Snatch

RX Men: 40# DBs (2 for lunge - 1 for snatch)
RX Women: 25# DBs (2 for Lunge - 1 for snatch)

RX + Men:50# DBs + (2 for Lunge - 1 for snatch)
RX + Women: 35# DBs + (2 for Lunge - 1 for snatch)

Box Height:

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

Score: Total Time

Goal: Under 15 MinFor this workout you will do regular old box jumps. No fancy over stuff.

Jump from both feet and land with both feet on the box. If you don't have something to jump ON, find something to jump OVER.

We would love to see you actually jump, even if that means that you sigificantly lower the height.

If you are unable to jump for whatever reason - you may sub step ups!

For the Lunges you will have the bar in the front rack. That means the bar is resting on the front of the shoulders with the elbows high. You can allow the bar to roll back into the fingertips.

Ideally these will be WALKING lunges, but if you don't have space for that, you may perform them as reverse - or forward stepping as well.

Make sure you take a long enough step that your front heel can stay down while your back knee touches. Keep the belly tight and don't allow the bar to pull that chest forward!

For the 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 you end up doing 10 per arm per round.

Pick a weight that you don't think you will have break more than once or MAYBE twice on any of those sets of 20!

MAMA MODIFICATIONS

BOX JUMPS - This is going to be all about managing the impact and pressure to your core and pelvic floor. The SHIFT options for smaller Jump/Skip Overs are good for helping you achieve the stimulus with a little less impact. You can ALWAYS substitute Step Ups if you want zero impact or even KB Swings if you want to get a little more explosive with your hips. For pregnant mamas, please remember that if you are unsure if you can complete the movement because of balance, strength, or coordination it may not be worth the risk of potentially falling or busting up your shins! For mamas further along in their Postpartum you can try a lower height of box to practice that two foot take off and landing without the extra impact. Focus on your breath and posture throughout the movement and do less reps if that helps you concentrate on good technique and awareness in your body.

FRONT RACK/REVERSE 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.

DB HANG POWER SNATCH - You can always choose a lighter weight. If you're not comfortable going over head right now or find that you are coning during the movement you might want to try the SHIFT programming with KB Swings.

STEP UPS/LUNGES - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do smaller or shorter step/less range of motion. You can also try stepping laterally onto a stack of plates or something instead of stepping forward and up, sometimes this helps create some control in managing the position of the pelvis. Option to sub: Single Leg Glute Bridge, Hip Thrusts, Air Squat, Goblet/DB Squat, Single Leg RDL, or Goodmornings

SHIFT WARM UP

General Shift Warm Up

SHIFT WORKOUT

15 Min AMRAP
As Many Rounds and Reps as Possible in 15 Min!

10 Step Ups
10 Lunges
10 KB/DB Swings

Idea weight for Men: 35-50#
Idea weight for Women: 12-24#

Score: Total number of completed rounds + any additional reps.
Goal: 5 Rounds +

For this workout you will do 10 step ups - alternating feet (5 per side). Then 10 lunges alternating feet (5 per side). Then 10 KB/DB Swings. Keep rotating through that as many times as you can in 15 min.

For the step ups, find a height that is challenging but you are comfortable with and will allow you to keep moving. Step your whole foot on the box/bench/whatever. Make sure the knee doesn't cave in. Stand all of the way up at the top. Alternate feet with each step.

For the lunges ideally you will touch your back knee to the ground. You will want to take a wide enough step that the front heel stays grounded. Don't allow the knee to cave in. If you've got space - make these walking lunges! If not you may do either backward or forward stepping.

If you need to you can hold onto a chair/pole or something for stability. If you are unable to get the back knee to the ground - don't worry. Just go as low as your body will allow pain free!

For the swings you will hold either the kb or a single dumbbell in both hands. Feet are about shoulder width apart. Heels are down. You will keep the arms long and hinge forward at the hips. Bend the knees slightly. Keep the chest up and belly tight. From here you will stand hard and fast! Allow the kb or db to swing out and away from the momentum created by the legs and hips. Bring the object to about eye level - guided up by the arms. Allow gravity to bring it back down but keep the back flat and chest UP! No rounding of the back! Keep those heels down!

MOVEMENT TIP

MAMA MODIFICATIONS

BOX JUMPS - This is going to be all about managing the impact and pressure to your core and pelvic floor. The SHIFT options for smaller Jump/Skip Overs are good for helping you achieve the stimulus with a little less impact. You can ALWAYS substitute Step Ups if you want zero impact or even KB Swings if you want to get a little more explosive with your hips. For pregnant mamas, please remember that if you are unsure if you can complete the movement because of balance, strength, or coordination it may not be worth the risk of potentially falling or busting up your shins! For mamas further along in their Postpartum you can try a lower height of box to practice that two foot take off and landing without the extra impact. Focus on your breath and posture throughout the movement and do less reps if that helps you concentrate on good technique and awareness in your body.

FRONT RACK/REVERSE 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.

DB HANG POWER SNATCH - You can always choose a lighter weight. If you're not comfortable going over head right now or find that you are coning during the movement you might want to try the SHIFT programming with KB Swings.

STEP UPS/LUNGES - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do smaller or shorter step/less range of motion. You can also try stepping laterally onto a stack of plates or something instead of stepping forward and up, sometimes this helps create some control in managing the position of the pelvis. Option to sub: Single Leg Glute Bridge, Hip Thrusts, Air Squat, Goblet/DB Squat, Single Leg RDL, or Goodmornings

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

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Pre: Oly, Power
Either: Gymnastics
Swap: Sandbag

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Spine Strengthening, Warm Up Flow
Post: SI Joint Release, Posterior Chain Stretch

PROGRAM B

PROGRAM B

Squat Warm Up
Full Body Simple Warm Up

WORKOUT

EMOM Death BY:
Every Minute for as long as you can last (or 20 min):

Min 1: 4 Heavy Deadlifts + 1 Bar Facing Burpee
Min 2: 4 Heavy Deadlifts + 2 Bar Facing Burpees
Min 3: 4 Heavy Deadlifts + 3 Bar Facing Burpees
Min 4: 4 Heavy Deadlifts + 4 Bar Facing Burpees
Min 5: 4 Heavy Deadlifts + 5 Bar Facing Burpees...

ALWAYS do 4 Deadlifts and add 1 Bar Facing Burpee each minute until you reach 20 min or you can't make it in time for the next minute!

RX Men: 185-225# Deadlift
RX Women: 105-145# Deadlift

RX + Men: 255-315# Deadlift
RX + Women: 155-205# Deadlift

Good scaled weight ideas:
Men: 155#
Women: 85#

Goal: Choose a weight that is heavy for you, but you will always be able to do 3 with good form. Get at least 10 min!

GO LIGHTER THAN THESE WEIGHTS IF YOU NEED TO. THESE ARE JUST ROUGH ESTIMATES!!!

Just in case you aren't sure how these go - they always feel easy at first. As the reps grow - the rest gets shorter and shorter. And with this one the fatigue from the deadlifts gets worse and worse. Choose wisely with the weight. If at any point you can feel yourself losing your form and rounding your back - take a minute off and lower the weight.

So, at 3,2,1 - you do 4 deadlifts and then just 1 bar facing burpee. You rest until the clock hits 1:00. Then you do 4 deadlifts and 2 bar facing burpees - rest until the clock hits 2 min. Then you do 4 deadlifts and 3 bar facing burpees. And so on.....

Your score is whatever the last round you SUCCESSFULLY completed was plus any additional reps into the next round. So lets say you complete the round of 4 deadlifts and 10 bar facing burpees. Then the next minute you do 4 deadlifts and only get 8 bar facing burpees before the minute is up. Your score is 10 + 12 (4 deads + 8 burpees). Get it?

For the deadlifts - the bar will start on the ground. Feet are about hip width apart with the weight in the heels. Your chest should be over the bar, with a hinge at the hip and a slight bend in the knee. Bar should be against the body with the chest up, back flat, and arms straight.

Pick the bar up by keeping the belly tight, chest up, and bar close. Dig the heels into the ground and lift the chest. Once past the knees squeeze the butt to stand. Keep those same good - controlled positions when putting the bar back down. Avoid excessive bouncing at the bottom. Weight should be something you can touch and go for 3 reps.

For the bar facing burpees you must be FACING the bar. We don't care how you jump your feet out and in. Step or jump back, get the chest and thighs to the ground, step or jump in, jump over the bar from both feet.

If you aren't sure you will make it to 10 min with bar facing - you may choose to sub just regular burpees!

PROGRAM A

PROGRAM A

Full Body Simple Warm Up

WORKOUT

EMOM Death BY:
Every Minute for as long as you can last (or 20 min):

Min 1: 6 Alternating Single Leg DB Deadlifts + 1 DB Facing Burpee
Min 2: 6 Alternating Single Leg DB Deadlifts + 2 DB Facing Burpees
Min 3: 6 Alternating Single Leg DB Deadlifts + 3 DB Facing Burpees
Min 4: 6 Alternating Single Leg DB Deadlifts + 4 DB Facing Burpees
Min 5: 6 Alternating Single Leg DB Deadlifts + 5 Dumbbell Facing Burpees....

ALWAYS do 6 Alternating Single Leg Dumbbell Deadlifts and add DB Facing Burpee each minute until you reach 20 min or you can't make it in time for the next minute!

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

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

If you have a big struggle with this movement - you may switch to 8 reps of regular deadlifts with your dumbbells.

Goal: Choose a weight that is heavy for you, but you will always be able to do 6 with good form. Get at least 10 min!

GO LIGHTER THAN THESE WEIGHTS IF YOU NEED TO. THESE ARE JUST ROUGH ESTIMATES!!!

Just in case you aren't sure how these go - they always feel easy at first. As the reps grow - the rest gets shorter and shorter. And with this one the fatigue from the deadlifts gets worse and worse. Choose wisely with the weight. If at any point you can feel yourself losing your form and rounding your back - take a minute off and lower the weight.

So, at 3,2,1 - you do 6 alt DL and then just 1 DB facing burpee. You rest until the clock hits 1:00. Then you do 6 Alt DL and 2 DB facing burpees - rest until the clock hits 2 min. Then you do 6 alt DL and 3 DB facing burpees. And so on.....

Your score is whatever the last round you SUCCESSFULLY completed was plus any additional reps into the next round. So let’s say you complete the round of 6 DL and 10 DB facing burpees. Then the next minute you do 6 DL and only get 8 DB facing burpees before the minute is up. Your score is 10 + 14 (6 deads + 8 burpees). Get it?

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

Fight not to twist. Allow a slight bend in the knee as you hinge forward at the hip and touch one head of the dumbbells to the floor. Keep the back flat and belly tight and squeeze the butt to stand up. You can always modify to a single dumbbell or even regular deadlifts if you need to.

Remember 6 reps = 3 on each leg.

For the DB facing burpees you must be FACING the dumbbells. We don't care how you jump your feet out and in. Step or jump back, get the chest and thighs to the ground, step or jump in, jump over the dumbbells from both feet.

If you aren't sure you will make it to 10 min with dumbbell facing - you may choose to sub just regular burpees.

PROGRAM C

PROGRAM C

Full Body Simple Warm Up

WORKOUT

EMOM Death BY:
Every Minute for as long as you can last (or 20 min):

Min 1: 3 Sandbag Over Shoulder + 1 Sandbag Facing Burpee
Min 2: 3 Sandbag Over Shoulder + 2 Sandbag Facing Burpees
Min 3: 3 Sandbag Over Shoulder + 3 Sandbag Facing Burpees
Min 4: 3 Sandbag Over Shoulder + 4 Sandbag Facing Burpees

ALWAYS do 3 Sandbag Over Shoulder and add 1 Sandbag Facing Burpee each minute until you reach 20 min or you can't make it in time for the next minute!

Ideal weight for Men: 50-100#
Ideal weight for Women: 30-70#

If your bag is light for you - feel free to up the reps. If it's super heavy - you may lower.

Score: Minute Number that you complete all of the work + any additional reps in the next minute.
Goal: Get at least 10 min!

Just in case you aren't sure how these go - they always feel easy at first. As the reps grow - the rest gets shorter and shorter. And with this one the fatigue from the Over the Shoulder gets worse and worse. Choose wisely with the weight.

So, at 3,2,1 - you do 3 Sandbag Over the Shoulders and then just 1 sandbag facing burpee. You rest until the clock hits 1:00. Then you do 3 ground to overheads and 2 sandbag facing burpees - rest until the clock hits 2 min. Then you do 3 ground to overhead and 3 sandbag facing burpees. And so on.....

Your score is whatever the last round you SUCCESSFULLY completed was plus any additional reps into the next round. So let's say you complete the round of 3 ground to overhead and 10 sandbag facing burpees. Then the next minute you do 3 over the shoulders and only get 8 bag facing burpees before the minute is up. Your score is 10 + 11 (3 OTS + 8 burpees). Get it?

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 bag facing burpees you must be FACING the bag. We don't care how you jump your feet out and in. Step or jump back, get the chest and thighs to the ground, step or jump in, jump over the bar from both feet.

If you aren't sure you will make it to 10 min with bag facing - you may choose to sub just regular burpees.

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 Split Stance Deadlifts, Sumo Deadlifts or Good Mornings.

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

KB/DB Deadlift - If pregnant and the shape of your belly is creating a change in the efficiency and safety of the bar path or postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift or elevate the KB/DB from the floor to mid shin level or higher for your starting position. If you are working on healing any pelvic floor dysfunction make sure you are able to breathe properly throughout the entire range of motion and that you are not bracing or bearing down.

SHIFT WARM UP

General Shift Warm Up

SHIFT WORKOUT

For Time:
7 KB/DB Deadlifts
1 Burpee
7 KB/DB Deadlifts
2 Burpees
7 KB/DB Deadlifts
3 Burpees
7 KB/DB Deadlifts
4 Burpees
7 KB/DB Deadlifts
5 Burpees...

Keep going until

7 KB/DB Deadlifts
10 Burpees

Idea weight for Men: 50-70# KB or DB
Idea weight for Women: 35-50# KB or DB

Goal: 12 min or less!

This workout is simple- and pretty short! Go all out!

For the deadlifts you will hold either one dumbbell or a kettlebell.

You will set up with the object between the feet. Hinge at the hips to get your chest over the object. Keep the heels down, bend the knees, pull the chest up, arms are straight and long. To pick the object up you will dig the heels into the ground - prevent the knees from caving in, pick up the chest, squeeze the butt and keep the arms straight. Once you reach the top you will hinge at the hips and bend the knees to bring the object back to the ground! Keep the chest up and back flat throughout!

For the burpees you may step or jump back, go to the knees, perform a push up, step or jump the feet back in, then add a small jump at the end.

You may also sub -

No push up burpees or burpees on a box/bench if necessary!

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 Split Stance Deadlifts, Sumo Deadlifts or Good Mornings.

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

KB/DB Deadlift - If pregnant and the shape of your belly is creating a change in the efficiency and safety of the bar path or postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift or elevate the KB/DB from the floor to mid shin level or higher for your starting position. 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

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Calves/Ankles, Warm Up Flow
Post: Shoulder Stretch, Hip Flexors/Psoas

PROGRAM B

PROGRAM B

WARM UP

Jump Rope Warm Up
Shoulder Warm Up
Overhead Warm Up

WORKOUT

4 Rounds

40 Double Unders
20 Toes to Bar
20 Shoulder to Overhead

Rest 1 Min Between Rounds

RX Men: 95#
RX Women: 65#

RX + Men: 115# + / 60 Double Under
RX + Women: 75# + / 60 Double Unders

Score: Slowest Round Only
Goal: Under 4 Min

Oh man - here we go!

The goal here is to go pretty close to unbroken with each round between 3-4 min.

Ok so for the double unders you will need to choose a number of them that will allow you to complete them in 90 seconds MAX! Obviously some of you will crush that - but if you need to lower the number to maybe 25 - do that! Remember, if you are resting too much and breaking too much you lose the point of the workout. So a good option is to switch to singles (80 Reps) or hop overs (our personal favorite sub) for the workout and to practice your dubs before or after!

For the toes to bar you may sub Knees UP - V- Ups, pike ups on your TRX bands - or even just regular sit ups.

Pregnant and postpartum - a few options are swings or slam balls!

For the shoulder to overhead reps you may do a shoulder press, push press or push jerk. The push jerk - if you have good technique - should allow you to do the most reps. That's the one I will write about here.

For the jerk the bar will start on your shoulders with your elbows slightly in front. Feet are under the hips. You will dip by keeping the heels down, keeping the chest up, and bending the knees slightly - just a short 3 inch or so dip down. From there you will stand up hard and fast to pop the bar off of the shoulders. As the bar travels up instead of thinking about pushing it up - push YOURSELF down. Lock out the elbows with the bar over the middle of the body. Drive your knees out and keep the heels down and belly tight. Stand up with the weight still over your head before you lower to your shoulders for the next rep.

Work to absorb the bar when you lower it and even use that absorb dip to feed the next rep!

PROGRAM A

PROGRAM A

WARM UP

Jump Rope Warm Up
Shoulder Warm Up
Overhead Warm Up

WORKOUT

4 Rounds

40 Double Unders
20 Toes to Bar / V-Ups
20 Shoulder to Overhead

Rest 1 Min Between Rounds

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

RX + Men: 50# DBs + / 60 Double Under
RX + Women: 35# DBs + / 60 Double Unders

Score: Slowest Round Only
Goal: Under 4 Min

Oh man - here we go!

The goal here is to go close to unbroken and keep rounds around 3-4 min.

Ok so for the double unders you will need to choose a number of them that will allow you to complete them in 90 seconds MAX! Obviously some of you will crush that - but if you need to lower the number to maybe 25 - do that! Remember, if you are resting too much and breaking too much you lose the point of the workout. So a good option is to switch to singles (80 Reps) or hop overs (our personal favorite sub) for the workout and to practice your dubs before or after!

For this version (Program A) both Toes to Bar and V-Ups are considered RX!

For the toes to bar you may sub Knees UP -, pike ups on your TRX bands - or even just regular sit ups.

Pregnant and postpartum - a few options are swings or slam balls!

For the shoulder to overhead reps you may do a shoulder press, push press or push jerk. The push jerk - if you have good technique - should allow you to do the most reps. That's the one I will write about here.

For the jerk the DBs will start on your shoulders with your elbows slightly in front. Feet are under the hips. You will dip by keeping the heels down, keeping the chest up, and bending the knees slightly - just a short 3 inch or so dip down. From there you will stand up hard and fast to pop the weight off of the shoulders. As the weight travels up instead of thinking about pushing it up - push YOURSELF down. Lock out the elbows with the biceps by the ears. Drive your knees out and keep the heels down and belly tight. Stand up with the weight still over your head before you lower to your shoulders for the next rep.

Work to absorb the DBs when you lower them and even use that absorb dip to feed the next rep!

PROGRAM C

PROGRAM C

WARM UP

Jump Rope Warm Up
Shoulder Warm Up
Overhead Warm Up

WORKOUT

4 Rounds

40 Double Unders
20 Toes to Bar
20 Sandbag Shoulder to Overhead

Rest 1 Min Between Rounds

No RX or RX+ for Sandbag - ideal bag weights are:

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

RX+ 60 Double Unders

Want to add in Handstand Push Ups? Swap Sandbag for those! 10-15 reps per round. Note in comments.

Score: Slowest Round Only
Goal: Under 4 min

Oh man - here we go!

The goal here is to go pretty close to unbroken with each round between 3-4 min.

Ok so for the double unders you will need to choose a number of them that will allow you to complete them in 90 seconds MAX! Obviously some of you will crush that - but if you need to lower the number to maybe 25 - do that! Remember, if you are resting too much and breaking too much you lose the point of the workout. So a good option is to switch to singles (80 Reps) or hop overs (our personal favorite sub) for the workout and to practice your dubs before or after!

For the toes to bar you may sub Knees UP - V- Ups, pike ups on your TRX bands - or even just regular sit ups.

Pregnant and postpartum - a few options are swings or slam balls!

For the shoulder to overhead you can push press, push jerk or go side to side. Start with sandbag on one shoulder or on biceps with elbows high. Dip your hip and keep your chest up.

Stand up hard and fast. Pop the sandbag off of the biceps/shoulder and finish with a press straight to lock out. Biceps by the ears. You may add a jerk by adding a slight rebend of the knee. Stand up all the way to finish the rep. Lower the bag back to starting position or opposite shoulder for side to side.

If you choose handstand push ups, make sure you keep your belly tight and that you control the descent on every rep. Hands should be roughly shoulder width or slightly wider. Your head should make contact slightly beyond your hands, think closer to the wall so your head and palms make a triangle not a line!

MOVEMENT TIP

MAMA MODIFICATIONS

Double/Single Unders/Plate Hops, or Chalk Line Hop Overs - To avoid the added pressure to the pelvic floor that jumping can create, sub: Skip Overs,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 your to practice proper positioning and pressure. Any leaking or heaviness in the pelvic floor is a sign that you need to adapt your approach or change the movement to less impact.

TOES TO BAR - This movement and it's scaled version of Knee Raises puts A LOT of pressure on the core and pelvic floor. Please consider risk vs.reward when deciding if this movement is right for you. If you feel confident with your core and pelvic floor health you can always try fewer reps to notice and manage any symptoms. You can also SUB: BIRTHFIT Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, or Waiter Walks.

V-UP/SIT UPS - Similar to the movement mechanics of Toes to Bar or Sit Ups this movement can put a lot of pressure on the core and the pelvic floor. If you are pregnant or in the rehab or rebuilding stages of postpartum you may want to sub BIRTHFIT Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk

DB SHOULDER TO OVERHEAD/ SHOULDER 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.

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!