SHIFT WARM UP

Simple SHIFT Warm Up

SHIFT WORKOUT

5 Rounds

1 Min Jog, Row, Bike, Taps, Single Unders
1 Min Alternating Step Up
1 Min KB/DB Swing
1 Min Rest

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

Score: Total Reps Step Ups and KB/DB Swings added together
Goal: 120 Reps +

For this workout you will do a total of 5 rounds of the 4 minute cycle - so a total of exactly 20 min. Each time the clock hits a minute - you move immediately into the next station/minute.

For the first minute you will choose what you would like/have available to you. Single unders, taps, jogging, rowing, and biking are all options!

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

For the second minute you will do step ups. We want you to choose a height that is challenging, but that you feel comfortable stepping up AND down. You will alternate feet with each step. Each step up counts. Put your whole foot on top of the box/step. Drive out of your heel to stand completely at the top. Don't allow your knee to cave in as you stand.

Each step up counts as 1 rep.

If you don't have anything to step up on you can also sub alternating lunges.

For the swings you will hold the weight in both hands at the waist. Your heels are down and the arms are long. Lift the chest and tighten the belly. Hinge at the hips and reach the butt back. Bend the knees slightly. Keep the chest up and pull the weight back between the legs. Stand up hard and fast squeezing the legs and butt. Guide the weight to eye level keeping the arms pretty straight.

Allow gravity to pull the weight back down and into the next rep, but maintain control with the chest up and heels down!

MOVEMENT TIP

MAMA MODIFICATIONS

RUN/JOG - To avoid the added pressure to the pelvic floor that the impact from running can create, sub: Taps, 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 STEP UP AND OVERS- If you have any round ligament or 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 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

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
Either: Gymnastics
Swap: Endurance

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Warm Up Flow, Hip Flexor/Psoas
Post: Lower Back Release, Pigeon Stretch

PROGRAM A

PROGRAM A

WARM UP

Full Body Simple Warm Up
Box Jump Warm Up
Squat Warm Up

WORKOUT

14 Min EMOM
(Every Minute on the Minute for 14 Min)

Min 1: 10 Medicine Ball Cleans + Max Reps Weighted Sit Ups
Min 2: 20 Mountain Climbers+ Max Box Jumps

RX Men: 20#ish Ball - 22-24" Box
RX Women: 13-15#ish Ball - 18-20" Box

No RX+ - Just Crush it

Score: Total Reps Weighted Sit Ups + Box Jumps
Goal: 150+

For the squat clean you will start with the medicine ball on the ground. Feet are on either side of the med ball. Place your hands on the outside of the med ball, bend your knees. Keep your arms straight, fingertips pointing down, heels down and chest up.

Drive through the heels and stand up fast. Almost jump with the ball as you shrug the shoulders. Spin your hands and elbows around the ball. You will land in the bottom of the squat with the elbows high and fingertips pointing up. The ball should NOT rotate. Knees are out, heels are down, chest is up. Do not collapse in this position.

To stand, lead with the chest and elbows. Stand fully for each rep.

You can do anything you want with your feet in the sit ups. What we are looking for is the ball touching the ground over your head at the bottom and either close to the chest or pressing up over your head at the top.

If weighted situps aren't happening do regular situps without the weight or try a super light dumbbell.

Mountain climbers will begin in a plank position. Keep a straight line from your ankles through your knees, hips, shoulders and ears. Jump one foot in between your hands while the other one stays back. Then, quickly jump your front foot back as you jump your back foot forward.

If it feels more comfortable, you may also jump your foot outside your hands. No matter what, maintain that plank. Avoid piking your hips up in the air or letting them sag down toward the ground.

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

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

MOVEMENT TIP

MAMA MODIFICATIONS

WEIGHTED/ NON WEIGHTED 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 or less weight 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.

MOUNTAIN CLIMBERS - Similar to the core mechanics in a sit up, this movement can put a lot of pressure on the core and pelvic floor. Feel free to SUB: Ball slams, Farmer carry march, Quick Step Ups, Standing cross body wallball throws, BIRTHFIT Bear Crawl, BIRTHFIT Functional Progression 3, or Elevated Mountain Climbers with Wide Knees

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

SHIFT WARM UP

Simple SHIFT Warm Up

SHIFT WORKOUT

14 Min AMRAP
(As Many Rounds and Reps as Possible in 14 Min)

10 Air Squats
10 Sit Ups
20 Mountain Climbers
10 Plate Hops or Chalk Line Jump Overs

No Weight Needed Today!

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 7 Rounds +

For this workout you won't need any weight. That means that this is a great one to save for a hotel room or when you are trying to do something quick during your kid's naptime.

For the air squats you will start with your feet under your shoulders with the heels down. Stand tall and tighten the belly.

Reach the butt back and down. Keep the heels down. Drive the knees out. Keep the belly tight, and lift the chest.

Get the butt lower than the knees at the bottom. Drive thorugh the heels and squeeze the cheeks to stand up.

If you tend to plop, if your knees cave in, or if you REALLY roll forward onto the toes in the bottom of the squat you might want to try using the back of a chair or the pull up bar for a counter balance.

If you have any sort of pain in that bottom position you may choose to squat to a target that is a bit higher - still working on keeping heels down, chest up, and knees out.

For the sit ups we would ideally love to see you touch the ground behind you at the bottom and come up and touch your toes at the top. If you are unable to do this you may try using a little assistance or sub more of a crunch.

Other options are slam balls, dead bugs - or make sure to check Members Only for more pregnant/postpartum subs!

For the mountain climbers you will start in the top of a push up position. Pull one knee up to the chest/armpit - return it - then pull up the other. Every time a knee comes up it is 1 rep.

Plate hops are a SHORT - like 3-4" max jump. You can use a bumper plate or an old phone book! You may also choose to jump over a chalk line. Do that FACING the line then step back over for the next rep.

If you are unable to jump you can try a skip up or over the line or even a low step up.

MOVEMENT TIP

MAMA MODIFICATIONS

WEIGHTED/ NON WEIGHTED 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 or less weight 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.

MOUNTAIN CLIMBERS - Similar to the core mechanics in a sit up, this movement can put a lot of pressure on the core and pelvic floor. Feel free to SUB: Ball slams, Farmer carry march, Quick Step Ups, Standing cross body wallball throws, BIRTHFIT Bear Crawl, BIRTHFIT Functional Progression 3, or Elevated Mountain Climbers with Wide Knees

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

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

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Warm Up Flow, Couch Stretch
Post: Shouder Stretch, Pigeon Stretch

PROGRAM B

PROGRAM B

WARM UP

Squat Warm Up
Pull Up Warm Up

WORKOUT

For Total Time (Including Rest)

37 Devil Press

Rest 1 Min

21 Thrusters
21 Pull Ups
15 Thrusters
15 Pull Ups
9 Thrusters
9 Pull Ups

Rest 1 Min

37 Devil Press

RX Men: 30-35# DBs / 75# Bar for Thrusters
RX Women: 15-20# Dumbbells / 45# Bar for Thrusters

RX + Men: 40# DBs / 95# Bar for Thrusters
RX + Women: 25# DBs / 65# Bar for Thrusters

Score: Total Time
Goal: Around 20 Min or Less

Notice that we put in a lighter weight dumbbell for RX today. We know that many of you don't have a lot of options for your dumbbell weights so if you only have the heavier ones (RX+) - it's ok to go for it. Either do the whole thing or if you need to - scale the devil press reps to half.

For the devil press you may also sub a plate burpee or a burpee + a KB swing if you don't have the appropriate dumbbells or if you want to do all of the reps and those would be more manageable for you.

For the devil press you will start with your hands on the dumbbells on the ground. You will either step or jump your feet back into a push up/sprawl type position. Get the chest and thighs to touch the ground at the bottom. Jump or step the feet in so they are on the outside of your hands/dumbbells. From here make sure your knees are bent, back is flat, and chest is up! Arms are straight. Lift the dumbbells by driving your heels into the ground and lifting the chest. Once past the knees think of jumping and shrugging to bring momentum to the dumbbells. It will be almost a combo snatch/clean and jerk/kb swing motion to get the bells to a lockout position with the biceps by the ears. Do not allow your back to round as you bring them back down.

For the thrusters the bar will start on the shoulders. Keep the chest up as you reach the butt back and down. Heels are down about shoulder width apart. Drive the knees out and keep the belly tight and chest up. Get the butt below the knees. Stand hard and fast to pop the bar off of the shoulders. Finish with a press to lockout with the biceps by the ears. Lower back to shoulder for next rep.

Pull ups may be any style that will allow you to do at least sets of 5 or so each time. You may do kipping, strict, jumping, banded, or bar/ring row. If you perform jumping make sure you do not do a slow lower

PROGRAM A

PROGRAM A

WARM UP

Squat Warm Up
Pull Up Warm Up

WORKOUT

For Total Time (Including Rest)

37 Devil Press

Rest 1 Min

21 Thrusters
21 Pull Ups
15 Thrusters
15 Pull Ups
9 Thrusters
9 Pull Ups

Rest 1 Min

37 Devil Press

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

RX + Men: 45-50# DBs
RX + Women: 30-35# DBs

We gave a range on the dumbbells because the jump from 25-35 is major with this much work. As always - don't hesitate to go lighter!

Score: Total Time
Goal: Around 20 Min or Less

We know that many of you don't have a lot of options for your dumbbell weights so if you only have the heavier ones (RX+) - it's ok to go for it. Either do the whole thing or a few options are to scale the devil press reps to half or even do the thrusters with only one of your dumbbells if you need to in order to keep moving and try to finish under 20 min.

For the devil press you may also sub a plate burpee or a burpee + a KB swing if you want to do all of the reps and those would be more manageable for you.

For the devil press you will start with your hands on the dumbbells on the ground. You will either step or jump your feet back into a push up/sprawl type position. Get the chest and thighs to touch the ground at the bottom. Jump or step the feet in so they are on the outside of your hands/dumbbells. From here make sure your knees are bent, back is flat, and chest is up! Arms are straight. Lift the dumbbells by driving your heels into the ground and lifting the chest. Once past the knees you will think of almost jumping and shrugging to bring momentum to the dumbbells. It will be almost a combo snatch/clean and jerk/kb swing motion to get the bells to a lockout position with the biceps by the ears. Do not allow your back to round as you bring them back down.

For the thrusters the dumbbells will start on the shoulders. Keep the chest up as you reach the butt back and down. Heels are down about shoulder width apart. Drive the knees out and keep the belly tight and chest up. Get the butt below the knees. Stand hard and fast to pop the dumbbells off of the shoulders. Finish with a press to lockout with the biceps by the ears. Lower back to shoulder for next rep.

Pull ups may be any style that will allow you to do at least sets of 5 or so each time. You may do kipping, strict, jumping, banded, or bar/ring row. If you perform jumping make sure you do not do a slow lower. If you don't have something to pull up on, try an upright row!

PROGRAM C

PROGRAM C

WARM UP

Squat Warm Up
Pull Up Warm Up

WORKOUT

For Total Time (Including Rest)

37 Sandbag Burpee Ground to Overhead

Rest 1 Min

21 Sandbag Thrusters
21 Pull Ups
15 Sandbag Thrusters
15 Pull Ups
9 Sandbag Thrusters
9 Pull Ups

Rest 1 Min

37 Sandbag Burpee Ground to Overhead

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

Score: Total Time
Goal: Around 20 Min or Less

A legendary workout for an absolute legend! (Also, not Miranda writing this :)

The best advice we can give you is DO NOT PEACOCK the first round of burpee ground to overhead. Pick a pace you can have something left over for the other stuff. Think of an 8-12 burpee-a-minute pace.

For the burpee sandbag ground to overhead the bag will start right in front of your feet. Plant your hands on the bag a bit wider than shoulder width apart. Step or jump your feet back to a plank position and lower your chest to the bag, knees/thighs to the floor. Press back up to straight arms and step or jump your feet back in. Grab hold of the overhand 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!

For the thrusters the sandbag will be on the biceps with the elbows high. Feet under shoulders, heels down. You will reach the butt back and down and get to the bottom of the squat with the sandbag on the biceps and keeping the elbows high. Stand hard and fast to pop the sandbag off of the body. Move the face out of the way and press the sandbag straight up. Keep belly tight and finish locked out overhead.

You may also go side to side on the thrusters, from shoulder up and over to the other.

Pull ups may be any style that will allow you to do at least sets of 5 or so each time. You may do kipping, strict, jumping, banded, or bar/ring row. If you perform jumping make sure you do not do a slow lower.

MOVEMENT TIP

MAMA MODIFICATIONS

DEVIL PRESS - 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. You can also use less weight. 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!

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.

SHIFT WARM UP

Squat Warm Up
Full Body Simple Warm Up

SHIFT WORKOUT

15 Min AMRAP
10 Burpees
10 Goblet Squats
10 Press

Idea Weight for Men: 35-55# KB OR 20-30# DBs
Idea Weight for Women: 12-25# KB OR 10-15# DBs

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

For the burpees in this workout you can do regular jump in and jump out burpees, step back and go to knees push up burpees. You can also do no push up burpees, or even elevated push up or elevated no push up burpees. The goal is to be able to finish each set of burpees in no longer than about 75 seconds.

For the Goblet Squats you will hold either a single dumbbell or a kettlebell at the chest. Feet are shoulder width apart and heels are down. You will tighten the belly, lift the chest, and reach the butt back and down. Drive the knees out. Ideally you will get your butt lower than your knees at the bottom without rounding the back or caving the chest forward. Keep the heels down the whole time!

If you are unable to get that low in a good position with weight - you may do these weightless!

If you are still having any pain, mobility, or strength issues with no weight - you may use a higher target or some assistance from a chair or something. The goals are still to keep the heels down and chest up/knees out though!

For the press you can either hold 2 dumbbells or a single dumbbell/kb with both hands. The weight will start at your chest shoulder area and you will simply press the weight straight up to a locked out position with the biceps by the ears! Keep the belly tight and don't allow yourself to lean backwards!

MAMA MODIFICATIONS

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

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

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

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Morning Coffee, Calves/Ankles
Post: Hips, Sciatica/Piriformis

PROGRAM A

PROGRAM A

WARM UP

Full Body Simple Warm Up
Running Warm Up

Workout

As Far as You Can Get in 12 Min:

2 KB Swings
15 Double Unders
4 KB Swings
15 Double Unders
6 KB Swings
15 Double Unders
8 KB Swings
15 Double Unders
....
Keep adding 2 KB/DB Swings each time

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

RX+ Men: 25 Double Unders
RX+ Women: 25 Double Unders

RX+ Option: Heavier KB/DB

Score: TOTAL REPS. So add all of the double unders and swings together for a total number!
Goal: Finish at least the round of 16 KB/DB Swings

The idea here is to really test your muscular endurance as you get into those bigger rounds of swings. And the double unders won't necessarily give you much relief in the shoulders unless you stay super relaxed. So stay relaxed on the dubs and try to go unbroken on the swings at least past the round of 10.

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 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!

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

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 20 seconds each time. If 15 double unders will be really broken up, you may want to lower to 10 reps. If 10 will still be really broken, maybe choose to go with the dumbbell hop overs or double rep singles for this workout.

Probably also - if you've never done 25 unbroken double unders - don't try to go Rx+.

PROGRAM B

PROGRAM B

WARM UP

Full Body Simple Warm Up
Running Warm Up
Snatch Warm Up

Workout

As Far as You Can Get in 12 Min:

2 Power Snatch
15 Double Unders
4 Power Snatch
15 Double Unders
6 Power Snatch
15 Double Unders
8 Power Snatch
15 Double Unders
....
Keep adding 2 Power Snatch each time

RX Men: 75# Power Snatch
RX Women: 55# Power Snatch

RX+ Men: 25 Double Unders
RX+ Women: 25 Double Unders

RX+ Option: Heavier Power Snatches

Score: TOTAL REPS. So add all of the double unders and swings together for a total number!
Goal: Finish at least the round of 12 Power Snatches

The idea here is to really test your muscular endurance as you get into those bigger rounds of power snatches. And the double unders won't necessarily give you much relief in the shoulders unless you stay super relaxed. So stay relaxed on the dubs and try to go unbroken on the snatches at least past the round of 10.

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.

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

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 20 seconds each time. If 15 double unders will be really broken up, you may want to lower to 10 reps. If 10 will still be really broken, maybe choose to go with the dumbbell hop overs or double rep singles for this workout.

Probably also - if you've never done 25 unbroken double unders - Don't attempt the Rx+ option!

PROGRAM C

PROGRAM C

WARM UP

Full Body Simple Warm Up

WORKOUT

As Far as You Can Get in 12 Min:

2 KB Swings
5 Cal Bike/Row

4 KB Swings
5 Cal Bike/Row

6 KB Swings
5 Cal Bike/Row

8 KB Swings
5 Cal Bike/Row
....

Keep adding 2 KB/DB Swings each time

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

RX+ Option: Heavier KB/DB

Score: TOTAL REPS of SWINGS and Cals.
Goal: Finish at least the round of 14 KB/DB Swings

Try to choose a load on the swing that you can go unbroken for most of the workout. As you fatigue, the calories will start taking longer. So, make sure your transition times are short and you get that thing moving as soon as you get on it!

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!

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

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

MOVEMENT TIP

MAMA MODIFICATIONS

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!

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 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.

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 could sub a shoulder height KB Swing.

SHIFT WARM UP

Simple SHIFT Warm Up

SHIFT WORKOUT

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

8 Alternating Single Arm Dumbbell Snatch
16 Single Unders or Taps

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

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 7 Rounds +

For this workout you wil be doing dumbbell snatches from the ground. Please make sure you get into the proper set up position each time with the heels down, weight between the feet, knees bent, butt back, and chest up!

From that position you will drive through the heels and lift the chest. Keep the arm straight. Stand up hard and fast and squeeze the butt!

Shrug the working shoulder. Pull the elbow high and outside to keep the dumbbell close to the body. Finish by punching overhead and finishing. with the bicep by the ear!

Lower under control and switch hands with each rep.

You may choose to do 16 single unders or 16 taps.

For the taps you will basically run in place tapping one toe at a time on your dumbbell or kettlebell. Almost like a soccer type drill. Each time both toes touch - count that as one rep.

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 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.

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 could sub a shoulder height KB Swing.

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

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Thoracic Spine Release, Couch Stretch
Post: Quads/IT Band, Lower Back Release

PROGRAM A

PROGRAM A

WARM UP

Running Warm Up
Full Body Simple Warm Up

WORKOUT

4 Rounds

Run 200 Meters
12 Single Arm Overhead Lunge Right
8 Toes to Bar
Run 200 Meters
12 Single Arm Overhead Lunge Left
8 Toes to Bar

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

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

Score: Total Time
Goal: Under 18 Min

To hit the goal here, you really need to keep moving. Choose a load on the DB you can go unbroken or maybe break into two sets. Same with toes to bar. If the T2B are really broken up, consider one of the suggested subs below.

For the 200m run, you're working with 1:00-1:30. If unable to run due to space or weather purposes - 1 min doubles/singles/low step ups/Mtn Climbers/taps to a low target.

For the overhead lunges you will only need one dumbbell. You will do the reps with one arm locked out - bicep by the ear and then the other. Keep the belly tight and press up!!

If you are unable to do overhead lunges you may sub lunges with BOTH dumbbells at the shoulders.

Either way, make sure the lunge steps are long enough that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the knee to cave in.

Stand all of the way up between reps and alternate FEET with each lunge.

These may be forward stepping, reverse stepping, or walking lunges!

Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight, think about pushing the bar out in front of you. Push your shoulders back behind the bar as you raise your toes up to touch bar between your hands.
For subs for the T2B you can use Knee-Ups, V-ups, Supine Toe Touches or regular sit-ups.

KB Swings & Ball Slams would be a greta option for the mamas!

PROGRAM B

PROGRAM B

WARM UP

Running Warm Up
Full Body Simple Warm Up

WORKOUT

4 Rounds

Run 200 Meters
12 Overhead Lunges
8 Toes to Bar
Run 200 Meters
12 Overhead Lunges
8 Toes to Bar

RX Men: 65# Bar
RX Women: 45# Bar

RX+. Men: 85-95# Bar
RX+ Women: 55-65# Bar

Score: Total Time
Goal: Under 18 Min

To hit the goal here, you really need to keep moving. Choose a load on the barbell you can go unbroken or maybe break into two sets. Same with toes to bar. If the T2B are really broken up, consider one of the suggested subs below.

For the 200m run, you're working with 1:00-1:30. If unable to run due to space or weather purposes - 1 min doubles/singles/low step ups/Mtn Climbers/taps to a low target.

For the overhead lunges you will hold the bar in the overhead lockout position with the biceps by the ears. 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 12 you end up doing 6 on each side.

If the overhead position is not comfortable or stable enough with a barbell, try overhead plate lunges or modify to a front rack lunge.

Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight, think about pushing the bar out in front of you. Push your shoulders back behind the bar as you raise your toes up to touch bar between your hands.
For subs for the T2B you can use Knee-Ups, V-ups, Supine Toe Touches or regular sit-ups.

KB Swings & Ball Slams would be a greta option for the mamas!

PROGRAM C

PROGRAM C

WARM UP

Running Warm Up
Full Body Simple Warm Up

Workout

4 Rounds

Row 250 Meters
or
Bike 15 Cal (Men) / 11 Cal (Women)

12 Single Arm Overhead Lunge Right
8 Toes to Bar

Row 250 Meters
or
Bike 15 Cal (Men) / 11 Cal (Women)

12 Single Arm Overhead Lunge Left
8 Toes to Bar

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

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

Score: Total Time
Goal: Under 18 Min

To hit the goal here, you really need to keep moving. Choose a load on the DB you can go unbroken or maybe break into two sets. Same with toes to bar. If the T2B are really broken up, consider one of the suggested subs below.

For the bike/row, you're working with 1:00-1:30. Adjust distance/calories as needed to fit that time domain.

For the overhead lunges you will only need one dumbbell. You will do the reps with one arm locked out - bicep by the ear and then the other. Keep the belly tight and press up!!

If you are unable to do overhead lunges you may sub lunges with BOTH dumbbells at the shoulders.

Either way, make sure the lunge steps are long enough that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the knee to cave in.

Stand all of the way up between reps and alternate FEET with each lunge.

These may be forward stepping, reverse stepping, or walking lunges!

Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight, think about pushing the bar out in front of you. Push your shoulders back behind the bar as you raise your toes up to touch bar between your hands.
For subs for the T2B you can use Knee-Ups, V-ups, Supine Toe Touches or regular sit-ups.

KB Swings & Ball Slams would be a great option for the mamas!

TEAM VERSION

TEAM VERSION

WARM UP

Running Warm Up
Full Body Simple Warm Up

WORKOUT

In Teams of 2 Complete 4 Rounds of the Following:

Run 400 Meters Together

Then

Partner 1: 12 Single Arm Overhead Lunge Right
12 Single Arm Overhead Lunge Left
Partner 2: 16 Toes to Bar

Then

Partner 1: 16 Toes to Bar
Partner 2: 12 Single Arm Overhead Lunge Right
12 Single Arm Overhead Lunge Left

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

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

Score: Total Time
Goal: Under 18 Min

Stay together on the run, should take about 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.

If you are doing the single arm overhead lunges, you may not begin toes to bar until your partner has finished theirs. So while most of time you will be working at the same time on different movements, there may be a little time when one of you is waiting for the other to finish. Enjoy this time!

For the overhead lunges you will only need one dumbbell. You will do the reps with one arm locked out - bicep by the ear and then the other. Keep the belly tight and press up!!

If you are unable to do overhead lunges you may sub lunges with BOTH dumbbells at the shoulders.

Either way, make sure the lunge steps are long enough that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the knee to cave in.

Stand all of the way up between reps and alternate FEET with each lunge.

These may be forward stepping, reverse stepping, or walking lunges!

Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight, think about pushing the bar out in front of you. Push your shoulders back behind the bar as you raise your toes up to touch bar between your hands.
For subs for the T2B you can use Knee-Ups, V-ups, Supine Toe Touches or regular sit-ups.

KB Swings & Ball Slams would be a great option for the mamas!

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.

SINGLE ARM OVERHEAD LUNGE - If you have any round ligament, 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 canalso 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.

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.

Butts and Guts AMRAP

15 Min AMRAP
20 Stiff Legged Deadlift
10 Weighted Step Ups Right
10 Weighted Step Ups Left
20 Up and Over Crunches
20 Out and Back Crunches

RX Men: Deadlift 55# +, Step Up 40-55#
RX Women: Deadlift 35# +, Step Up 25-35#

Height - 16-24" (depending on how tall you are)For this one - I demo'd it with a kettlebell but you can replace the deadlifts with a bar if you want to - if you need to for weight or what have you. You can also hold a dumbbell while you do the step ups if you want to as well.

The goal is to treat this like an AMRAP though and the goal would be to get at least 4 rounds.

For the stiff legged deadlift - you need to keep the legs pretty straight with just a slight bend in the knee. Hinge from the hips and keep the back flat to grab the weight, then basically just squeeze your butt to stand up.

For the step ups you will hold either the dumbbell or kettlebell in one hand and step up with the opposite foot. Make sure your whole foot is on the box or whatever you are using to step up on. Do all 10 on one side before starting on the other.

For the up and over crunches - these may be done on the ground or on the edge of a bench or box. You will tap the ground on one side with the feet while leaning back - bring the knees up and over while also pulling the chest up and then back down on the other side.

The in and out crunches are just that. Feet and knees kick out straight (feet remain off of the ground) while you lower the shoulders. Feet and knees come in as shoulders come up!

If you are feeling it - you may add a small amount of weight between the feet for the abs movements!

Extra AB Work!

Plank Step Ups on Ball/Box
5 Rounds
:30 On
:30 Off

You will get into the top of a push up position with a ball, or stack of plates, or something right underneath your face.

You will walk your right hand onto the ball (stay pretty locked out) then your left. Then right hand down, and left hand down. Reverse the order for the next rep!

Do 30 seconds of constant motion, then 30 seconds rest. Repeat for 5 rounds.

MAMA MODIFICATIONS

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

WEIGHTED STEP UPS - If you have any round ligament or 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 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

UP AND OVER/OUT AND BACK CRUNCHES -

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.

WARM UP

Running Warm Up
Squat Warm Up

WORKOUT

FOR TIME:

50 Back Squats
50 Push Up & Lateral Drag
50 Back Squats

EVERY 2 MIN: RUN 200 M

Rx Men 50-65#
Rx Women 25-45#

Score: Total Time
Goal: Under 30 min

DON'T DO THE RUN IN THE FIRST MINUTE! -- Start on the back squats at 0:00.

When you do the 200m run, try to keep it to 60 seconds. If it's going too much over, shorten the distance so you have at least a minute to do the movements and don't end up just running the whole time!

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

For the Sandbag Squat you will power clean from the floor to your shoulder, then push press it up and over to your back, so the sandbag will be on your back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all of the way up at the top.

For the push up and lateral drag you will start in a plank position with your bag just to the outside your right hand. First you will do a push up, then with your left hand you will reach under and across and drag the bag to the left side of our body. Keep the belly tight and butt down. Do another push up then reach under and across with your right hand
and drag the bag back to the right side of your body. If you can't quite get the bag all he way across a little plank side step so you can start the next pull in a good position. One push up + on drag = 1 rep.

Bench Press (6 x 3)

All sets should be heavy. If you feel you can go up - go up. If you want to stay consistent across all 6 - do that. If you peacock and need to go down - that is ok as well. You will put your heaviest set as your score.

Make sure if you are going anywhere NEAR where you might fail, that you have a spot or are in a safety cage or AT LEAST don't have clips on your bar so you can dump it.

Lay flat on the bench and ideally keep your heels down and butt on the bench throughout. If you are short you can put some plates where your feet will go so that you can keep the heels down.

Hands should be just outside of the shoulders. Make sure you wrap your thumb.

Lower the bar to your chest. Keep the elbows IN and shoulders pulled back. Touch the chest with the bar and press to lock out.

Rest around 2 min between sets.

Dumbbell Bench Press (4 x Max Reps)

For this you will choose a weight that will allow you to get at least 8-10 reps, but no more than 15 or so per set.

Guys a good weight to start is 50#-70#. Ladies try 25#-45#.

Bring the dumbbells all of the way to the chest and press all of the way to lockout!

2 Rounds

30 Seconds Rebounding Straight Jumps
10 Banded Pass Throughs
10 Low Tuck to Standing Extensions

Rebounding Straight Jumps:

1. Begin standing with your feet together, arms bent to 90 degrees and close to your sides.
2. As you jump, make sure to only push from the balls of your feet. Do not let your heels touch the ground.
3. The goal is to be explosive off the floor, fully pointing your toes in the air, while keeping the entire body tight.
4. You want to spend as little time on the floor as possible— Be quick and bouncy.

Banded Pass Throughs

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.

Low Tuck to Standing Extensions

1. Begin in a low, tucked position on the ground: Feet together, glutes to heels, hands on the floor near your toes for support. Only your fingers and the balls of your feet will be in contact with the floor.
2. Press your heels to the ground to intensify the stretch through the achilles and calves.
3. Slowly, lift the glutes into the air, beginning to straighten out the legs.
4. Continue rising until you reach straight legs. The goal is to keep your hands on the floor for the entire set, but, if they need to come off in order to lock the knees out, that is fine.
5. Allow the chest to hang towards the floor as much as possible.
6. Hold at the top to maximize the stretch.
7. Return to your low tuck starting position.

AMRAP x 12 Min
(As Many Rounds and Reps as Possible in 12 min without sacrificing FORM)
5 Tucked Press to Handstand
10 Candlestick Roll + Box Jump
20 Alternating Toe Taps

Subs or Modifications:
Small jumps
Candlestick + step-up
Keep your knees bent

Tucked Press to Handstand

1. Begin in a low squat position facing the wall, with your feet together
2. Hands should be approximately 6-8 inches from the wall (they won’t move through the entire skill)
3. Keeping your hands on the floor, lift your hips and jump your feet into the air, landing in a handstand against the wall
4. Finish in a fully extended, tight handstand
5. To come down, drag your feet along the wall, and bring your legs into a tucked position
6. Roll your hips off the wall, and control your descent back to the floor
7. Land with both feet on the ground, in the low tuck position you started in

Candlestick Roll + Box Jump

1. Begin standing with both feet together, arms by your sides, in front of your box.
2. Sit back to the floor, setting your glutes close to your heels.
3. As you roll backwards, extend your arms overhead, pressing them into the floor behind you, and lift your toes to the ceiling. Legs are straight and glutes squeezed (make sure your hips are fully open).
4. Using the momentum from rolling down, pull your heels as close to your glutes as possible, and shift your chest forward, over your toes to help stand.
5. As you stand up, swing your arms and jump onto your box.
6. Fully extend your knees and hips at the top, and carefully step back down.

Alternating Toe Taps

1. Begin lying on the ground, legs together and arms extended straight overhead.
2. Simultaneously lift your right leg and left arm, tapping your fingers and toes at the top of the rep.
3. Return back to your neutral, lying position.
4. Simultaneously lift your left leg and right arm, tapping your fingers and toes at the top.
5. Return back to neutral.
6. Continue alternating between both sides, keeping your legs as straight as possible, and pressing your lower back into the ground at the top of every rep.

Skill Focus: Toes to Bar

EMOM 8 Min
(Every Minute on the Minute for 8 Minutes)
20 Seconds Max Reps Toes to Bar

Subs and Modifications:
Focus on rhythm, only lifting your legs as high as possible while keeping the beatToes to Bar:

1. Begin standing directly underneath the pull-up bar, and jump. When catching the bar, land in a hollow position.
2. Immediately drive your heels back, into a superman (arch) position, and you will be ready for your first toes to bar rep.
3. Using your core and hip flexors, swing your legs towards the bar, making contact with your toes. Simultaneously, press the bar towards the floor to help engage your lats.
4. Once your toes make contact, allow your legs to swing back down, gaining momentum, and helping to reposition you back into your superman position.
5. Continue to connect reps using the swing and momentum to your advantage.
6. For additional help, check out the Toes to Bar program under Extra Programs on the member’s website.

Part 1:

4 Sets:
6-8 Reps Arnold Press

Part 2:

3 Round Superset
(rest 30s between movements)
30s/arm 90 degree Waiter Walks
5 Lat to Front Raise Complex
10-12 90 degree Lat Raise
10/arm Single Arm Rev. Fly

1 rep of Lat to Front Raise complex = Lat Raise to Front, lower, then Front raise to Lat, lower.
Movements are slow and controlled. Pause 1 second on both ends.

Score: Weight Used for Lat Raise Complex
Put info for others in comments
Goal: Good movement

For the Arnold presses start standing with your dumbbells at chin level, palms facing you. As you press overhead, rotate your arms so your palms face out at the top. Keep your chest up but belly tight to avoid arching your back.

Waiter walks you will hold one DB in one hand in front of you with elbow at shoulder level and 90 degrees so your forearm is vertical. Stand up straight and walk slow. After 30 seconds, switch to the other arm.

For the lat to front raise, arms are straight the whole time. Raise your arms out to a T, then keep the DBs at shoulder level as you bring them together in front of you. Lower them down to your waist, then raise them up in front of you to shoulder height. Then, take them back out wide to a T and lower them back down to your side. That is 1 rep!

For the 90 degree lat raise, start with elbows along side your body, arms bent to 90 degrees. Keep this angle of your arms and raise your elbows out to the sides up to shoulder level then back down.

Single arm reverse fly, plant one hand and one knee on a bench, facing down. Opposite arm starts hanging straight down, elbow very slightly bent. Raise the DB out to the side so almost shoulder height. Keep the DB in line with the shoulder, arm 90 degrees to the body. Press you planted hand down hard and keep your belly super tight!

Sotts Press (5 x 4)

From the bottom of the squat you will press the bar up into locked out position to mimic bottom of overhead squat or snatch catch position.

For this movement you will want to start SUPER light. Like an empty barbell or even a PVC pipe or broomstick handle.

You will have the bar on your back with a wide/overhead squat grip. This grip needs to be something that you could dump behind you with your arms straight if necessary. To find this grip you can try doing some pass throughs with a PVC pipe or empty broomstick handle.

If your shoulders are SO tight that you can't pass through at all. That is ok. You can still practice the Sotts Press. You will just go extremely light.

You will get into the bottom of the squat with the bar on your back and that wide grip. Make sure you are in a solid squat position. Heels are down, knees out, chest up, no softness or plopping in the back/spine.

Tighten the belly and press the bar up to lock out with the weight over the middle of your body/middle of your foot. Fight to keep that chest up and work to get your ARMPITS forward. Think about rotating your pinky into the bar. Press up not only with the shoulders but with your whole back. Pause at the top for a moment before lowering down.

You will stay in the bottom of the squat position and lower the bar back onto your back. And then do the next rep.

Do not go up in weight unless you are feeling SMOOTH with the up and down.

Hang Snatch (7 x 3 (1 set every 3 min))

For these reps we are looking for 3 in a row each time without dropping. You will get significant rest between sets so that is an indication you should push to go with something that is heavy for you!

If you are new to this movement you may choose to do a hang power snatch into an overhead squat. Otherwise you will perform the movement as:

You will deadlift the bar with a wide (overhead squat) grip. Bring the bar to the "hang" position (at the waist. Practice the hook grip (thumb around the bar - fingers around your thumb).

From here you will make sure your feet are under the hips and heels are down. Hinge at the hips so that the torso comes forward, but keep the chest up. Allow the knees to bend slightly. Keep the heels down and pull the bar INTO the body and allow the bar to slide down the legs. Keep the arms straight. Once you are somewhere between the pockets and the knees you will change direction and start to stand UP hard and fast. You will want to make sure you finish UP with the bar going UP and not forward.

Shrug the shoulders and pull the elbows high and outside. As you are pulling UP on the bar - pull YOURSELF DOWN underneath it. Allow the feet to move out to your squat stance with the heels down. Reach the butt back and down as you pull under and keep the chest up and knees out. Land in a full squat position with the bar locked out over the middle of your body. Chest up and belly tight. Stand to complete the rep.

Lower back to the hips for the next rep.

RUN VERSION

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

**There should be at least 1 day between run sessions.

3 MILE RUN - MODERATE

EVERY 3 MIN DURING RUN DO A 15 SECOND ACCELERATION.

MODERATE = 75-80% - SUSTAINABLE / SLIGHTLY UNCOMFORTABLE
15 SECOND ACCELERATION = PICK UP THE SPEED FOR 15 SECONDS

SCORE: TOTAL TIME (Do not go harder than MODERATE to get a better score)
GOAL: Learning how to push the pace a few times throughout a steady state run - maybe even picture PASSING someone!

Set a time or something that goes off every 3 min and push for 15 seconds before settling back into a pace.

If you are an experienced runner - up this to 5 miles!

ROW VERSION

Rowing Version

6,000 Meter Row - Moderate
Every 3 Min - Push Hard for 15 Seconds

Score: Total Time
Goal: Learning how to push the pace a few times throughout a steady state row.

After each 15 second burst the goal should be to regain the moderate and sustainable pace within 15-20 seconds.

If you are an experienced rower you may take this up to 10,000 meters.

BIKE VERSION

Bike Version

300 Calories Men
or
200 Calories Women
- Moderate

Every 3 Min - Push Hard for 15 Seconds

Score: Total Time
Goal: Learning how to push the pace a few times throughout a steady state effort.

After each 15 second burst the goal should be to regain the moderate and sustainable pace within 15-20 seconds.

If you want an extra challenge you may do max calories at a moderate pace in 25 min.

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

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Down Dog Flow, Thoracic Spine Release
Post: Shoulder Stretch, Cool Down Flow

PROGRAM A

PROGRAM A

WARM UP

Running Warm Up
Pull Up Warm Up
Squat Warm Up

WORKOUT

Every 2 Min for 20 Min

Run 200 Meters
5 Pull Ups
10 Push Ups
15 Squats

RX + Option: Wear a vest - OR - go for 30 Min (Do NOT do both)

Scaling idea:
Run 200
3 Pull Ups
6 Push Ups
10-12 Squats

Score: Don't worry too much but if you finish all 10 rounds in their 2 min windows your score will be 10. If you don't make any - just deduct it.

Nothing better than a good bodyweight mover on a busy week!

SO basically you will start the clock and you will run 200 meters - or a distance that takes you roughly 45 seconds to 1:10. If 200 is too far for you - you may shorten it!

If you cannot run for space or weather reasons you may sub 1 min of taps, low step ups, double or single unders each time.

For the pull ups you want to choose a style that you won't ever have to break more than once. Otherwise it's going to take too long and you won't make it!

You can do strict, kipping, jumping, banded, ring/trx/paralette row. If you don't have any of those as options you could even do a bent over row with dumbbells or a bar.

For the push ups - you will want to scale to knee or elevated push ups if 10 will take you more than about 20 seconds. If you start with one version and need to scale as the workout goes on - that is fine. Just do what you need to do to make it in the 2 min!

Make sure on your push ups that you touch your chest and thighs at the bottom. Keep the elbows in with the hands just outside shoulder width next to the chest. Belly tight - no sagging, snaking, or butt up in the air. Press all of the way to lock out at the top.

For the squats you won't be using any weight. Feet are roughly shoulder width apart. Reach the butt back and down with the heels down. Drive the knees out. Keep the belly tight and chest lifted. Get the butt lower than the knees at the bottom. No plopping or rounding. Drive through the heels, drive the knees out, and lead with the chest to stand all of the way up at the top!

PROGRAM C

PROGRAM C

WARM UP

Pull Up Warm Up
Squat Warm Up

WORKOUT

Every 2 Min for 20 Min

Row 250 Meters
or
Bike 15 Cal Men / 10 Cal Women
5 Pull Ups
10 Push Ups
15 Squats

RX + Option: Wear a vest - OR - go for 30 min (do not do both)

Scaling idea:
Row or Bike 1 Min
3 Pull Ups
6 Push Ups
10-12 Squats

Score: Don't worry too much but if you finish all 10 rounds in their 2 min windows your score will be 10. If you don't make any - just deduct it.

Nothing better than a good bodyweight mover on a busy week!

So basically you will start with that run or row when the clock starts. Once you finish you will do 5 pull ups, 10 push ups, 15 squats. Then - you will rest until the clock hits 2:00. Do the same and rest until 4:00 and so on until 20:00.

For the pull ups you want to choose a style that you won't ever have to break more than once. Otherwise it's going to take too long and you won't make it!

You can do strict, kipping, jumping, banded, ring/trx/paralette row. If you don't have any of those as options you could even do a bent over row with dumbbells or a bar.

For the push ups - you will want to scale to knee or elevated push ups if 10 will take you more than about 20 seconds. If you start with one version and need to scale as the workout goes on - that is fine. Just do what you need to do to make it in the 2 min!

Make sure on your push ups that you touch your chest and thighs at the bottom. Keep the elbows in with the hands just outside shoulder width next to the chest. Belly tight - no sagging, snaking, or butt up in the air. Press all of the way to lock out at the top.

For the squats you won't be using any weight. Feet are roughly shoulder width apart. Reach the butt back and down with the heels down. Drive the knees out. Keep the belly tight and chest lifted. Get the butt lower than the knees at the bottom. No plopping or rounding. Drive through the heels, drive the knees out, and lead with the chest to stand all of the way up at the top!

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.

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.

UPRIGHT ROWS - Love this movement for Mamas! But if your belly is getting in the way of the high pull or row feel free to sub a a TRX/Ring Row or a Bent Over DB Row.

PUSH UPS - If you notice coning/doming in the plank position or if you find yourself straining to breathe or bearing down forcefully with your breath, sub an elevated push up with hands on box, bench, wall, table, etc. For today's shift program you could also sub the Push Up + Tap for a seated DB Press and focus on posture and breath.

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

SHIFT WARM UP

Simple SHIFT Warm Up

SHIFT WORKOUT

10 Rounds

30 Seconds Min Jog, Taps, Row, Bike
3 Ring/TRX or Upright Rows
6 Push Ups
9 Squats

Score: Total Time
Goal: Under 15 Min

For the first part - the 30 second part - you can choose between Jogging, Taps, Row, or Bike! Just find a pace that you can move with for the entire 30 seconds.

Then you will complete 3 Rows, 6 Push Ups, 9 Squats.

No weight needed today!

For the rows you may do ring/trx/paralette rows. Remember the more parallel to the ground you are - the more difficult these become. Since it's only 3 in this workout feel free to make them more difficult than you normally do! If you don't have any of those as options you will do an upright row with a kettlebell, dumbbell, or even a pair of light dumbbells. You will hold the weight at your waist, keep the shoulders pulled back, and pull the elbows high and outside to pull the weight up your body - like you are zipping up your jacket.

For the push ups - you will do knee or elevated push ups.

Make sure on your push ups that you touch your chest and thighs at the bottom. Keep the elbows in with the hands just outside shoulder width next to the chest. Belly tight - no sagging, snaking, or butt up in the air. Press all of the way to lock out at the top.

For the squats you won't be using any weight. Feet are roughly shoulder width apart. Reach the butt back and down with the heels down. Drive the knees out. Keep the belly tight and chest lifted. Get the butt lower than the knees at the bottom. No plopping or rounding. Drive through the heels, drive the knees out, and lead with the chest to stand all of the way up at the top!

If you need to use a slightly higher target due to pain or range of motion issues -that is ok. Really focus on keeping your heels down and chest up.

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: Airplane Stretch, Morning Coffee
Post: Hamstrings, Posterior Chain Release

PROGRAM B

PROGRAM B

WARM UP

Full Body Simple Warm Up

Workout

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

5 Deadlifts
7 Knee Jumps or Jump Overs

Deadlift weight is HIGHLY personal - which is why - today you have 2 scores.

Score #1 is your total rounds + any additional reps
Score #2 is the weight you chose.
Goal: Go heavy but be able to go unbroken on the deadlifts. 6 Rounds +

Even though this is an AMRAP, think of it as super controlled movements with the deadlifts and then super explosive movements with the knee jumps.

For the deadlift the bar will start on the ground. You will have your feet under your hips. The bar will be close to the shins. Heels are down. Hands are just outside of the legs. You will bend at the knees slightly and hinge at the hips thinking about keeping your chest up - belly tight -and back flat. Arms are long and straight.

Lift the bar by digging your heels into the ground and lifting the chest. Actively pull the bar in close to the body. Do not at any point allow a shift in the position of your spine to happen. Maintain a flat back throughout. Once past the knees think about squeezing your butt to bring you the rest of the way up.

To lower you will hinge at the hips, keep the chest up and the bar close! No excessive bouncing at the bottom and NO rounding!

For the knee-jumps start from a low kneeling position with hips on your heels and your toes pointing behind you, so the tops of your feet are in contact with the floor. Extend your hips aggressively to jump from your knees to land on your feet in a partial squat. The key here is speed and bracing. Open your hips FAST, pull your knees up FAST and keep your chest up and belly TIGHT! Stand up all the way to complete the rep.

If this is not happening, sub kneeling to standing by stepping one foot then the other to a standing position.

Use a bench, box, hamper or whatever you can find and jump over it! For the men, use 22-24in height. 18-20in for the women. Remember to practice a soft landing and keep your knees from caving in on both the jump and the landing.

If jumping is not an option, try step up and overs or even reverse lunges.

Score #2

The weight you used for the deadlift in this workout.

DON'T Peacock and go way too heavy. Keep good positions and something you can do unbroken with good form!

PROGRAM A

PROGRAM A

WARM UP

Full Body Simple Warm Up
Box Jump Warm Up

Workout

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

10 DB Deadlifts
7 Knee Jumps - OR - Jump Overs

Only 1 score for this version.

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

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

RX + Option: Switch to 8 Alternating Single Leg Deadlifts

Goal: 6 Rounds +

Even though this is an AMRAP, think of this as a more controlled movement with the deadlifts and a super explosive movement with the jumps.

For the DB deadlift the dumbbells will start on the ground. You will have your feet under your hips or even more narrow. Heels are down. Hands are just outside of the legs. You will bend at the knees slightly and hinge at the hips thinking about keeping your chest up - belly tight -and back flat. Arms are long and straight.

Lift the weight by digging your heels into the ground and lifting the chest. The arms are just ropes and will remain straight. Do not at any point allow a shift in the position of your spine to happen. Maintain a flat back throughout. This is especially true with the dumbbells as they are lighter and people tend to get sloppy. Once past the knees think about squeezing your butt to bring you the rest of the way up.

To lower you will hinge at the hips, keep the chest up and bend the knees.

For the knee-jumps start from a low kneeling position with hips on your heels and your toes pointing behind you, so the tops of your feet are in contact with the floor. Extend your hips aggressively to jump from your knees to land on your feet in a partial squat. The key here is speed and bracing. Open your hips FAST, pull your knees up FAST and keep your chest up and belly TIGHT! Stand up all the way to complete the rep.

If this is not happening, sub kneeling to standing by stepping one foot then the other to a standing position.

For Jump Overs - use a bench, box, hamper or whatever you can find and jump over it!

For the men, use 22-24in height. 18-20in for the women. Remember to practice a soft landing and keep your knees from caving in on both the jump and the landing. If jumping is not an option, try step up and overs or even reverse lunges.

PROGRAM C

PROGRAM C

WARM UP

Full Body Simple Warm Up
Box Jump Warm Up

Workout

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

5 Sandbag Over Shoulder or other object lift (tire/stone etc)
7 Knee Jumps or Jump Overs

You all have different odd objects. Options are DBall or SandBag over the shoulder, Tire flip, Double Farmer Handle Deadlift - whatever you want to throw in!!

Score #1 is your total reps
Score #2 is the weight of the object you were lifting (if you don't know it - it is ok to guess).
Goal: Choose an odd object and a number of reps with said object that will allow you to complete 5 Reps in under 30 seconds each time. 6 Rounds +

Two fairly explosive movements coupled together will make for quite a good stimulus today! Even though the movement itself is meant to be done with speed and power, take the time to set yourself up properly for each rep.

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 knee-jumps start from a low kneeling position with hips on your heels and your toes pointing behind you, so the tops of your feet are in contact with the floor. Extend your hips aggressively to jump from your knees to land on your feet in a partial squat.

The key here is speed and bracing. Open your hips FAST, pull your knees up FAST and keep your chest up and belly TIGHT! Stand up all the way to complete the rep.

If this is not happening, sub kneeling to standing by stepping one foot then the other to a standing position. "

Use a bench, box, hamper or whatever you can find and jump over it! For the men, use 22-24in height. 18-20in for the women. Remember to practice a soft landing and keep your knees from caving in on both the jump and the landing.

If jumping is not an option, try step up and overs or even reverse lunges.

Score #2

The weight of the object you used for this workout

Put in comments what the object was, how many reps you did, and what movement you did with it!

MOVEMENT TIP

MAMA MODIFICATIONS

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.

SINGLE UNDERS - To avoid the added pressure to the pelvic floor that DUs/SUs can create, you might want to use the Step Up option. 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.

KNEE JUMPS/JUMP OVERS - To avoid the added pressure to the pelvic floor that the impact from jumping and hopping can create, you might want to use the Step Up option from the SHIFT programming. You can also always sub: Taps, Quick Step Ups, Skip Overs, Lateral Hop Overs, Lateral Skip Overs, Row, Bike, Farmer Carry, Sled Push/Drag.

SHIFT WARM UP

Simple SHIFT Warm Up

SHIFT WORKOUT

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

10 KB or DB Deadlifts
20 Single Unders OR 10 Step Ups

Idea weight for Men: Single 40-55# KB/DB - or - pair of lighter dumbbells
Idea weight for Women: Single 25-40# KB/DB - or - pair of lighter dumbbells

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

For this workout you may choose to use a single weight between the feet or a pair of lighter KBs or DBs outside the legs.

Either way you should make sure the heels are down, knees are bent, arms are straight, butt is back, belly tight and chest is lifted.

Make sure the weight isn't too far out in front of you, but that it is pulled back between the feet or just outside the feet.

Drive through the heels and lift the chest to stand. Squeeze the butt as you stand up as well.

When lowering the weight reach the butt back and allow a hinge forward at the hip. Focus though on keeping the belly tight, weight close, and chest lifted. If using dumbbells only one head of each dumbbell needs to touch the ground at the bottom.

For the second part you can choose to do 20 single unders or even. 20 chalk line hop overs. The chalk line hop over is either a later or facing hop over a line. Each hop counts as one rep.

If you are unable to jump you will sub 10 step ups at a moderate height. Each step up and down counts as one rep. Make sure your whole foot is on the box or step. Don't allow the working knee to cave in. Stand fully at the top of each one!

MOVEMENT TIP

MAMA MODIFICATIONS

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.

SINGLE UNDERS - To avoid the added pressure to the pelvic floor that DUs/SUs can create, you might want to use the Step Up option. 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.

KNEE JUMPS/JUMP OVERS - To avoid the added pressure to the pelvic floor that the impact from jumping and hopping can create, you might want to use the Step Up option from the SHIFT programming. You can also always sub: Taps, Quick Step Ups, Skip Overs, Lateral Hop Overs, Lateral Skip Overs, Row, Bike, Farmer Carry, Sled Push/Drag.

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

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Warm Up Flow, Couch Stretch
Post: Chest Opener, Hip Flexor/Psoas

PROGRAM B

PROGRAM B

WARM UP

Full Body Simple Warm Up
Overhead Warm Up

WORKOUT

Complete:
2 Push Press
2 Lying Barbell Leg Raise - OR - 1 Shoot Thru

4 Push Press
4 Lying Barbell Leg Raise - OR - 2 Shoot Thrus

6 Push Press
6 Lying Barbell Leg Raise - OR - 3 Shoot Thrus

8 Push Press
8 Lying Barbell Leg Raise - OR - 4 Shoot Thrus

Keep adding 2 reps (or 1 rep for shoot thrus) until

14 Push Press
14 Lying Barbell Leg Raise - OR - 7 Shoot Thrus

Then

Rest 3 Min

Go Back Down
14-12-10-8-6-4-2

RX Men: 75#
RX Women: 55#

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

Score: Total Time Including 3 Min Rest
Goal: Under 20 Min

Bye Bye Shoulders....

Seriously guys, this one is no joke. With this kind of volume and stability requirement, make sure you really focus on good positions in both the top and bottom.

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

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

Lying leg raises start on your back holding the bar over your chest with arms straight. Raise both legs up to touch the bar with shins or toes, then lower them back to the floor. Try to avoid overarching your back as you lower and in the bottom position. Always be pulling your lower back down toward the floor by drawing your belly button in toward your spine.

For the shoot throughs you will need something like 2 chairs, to sides of your counter top, 2 coolers, 2 boxes, 2 stacks of plates - basically 2 objects you can support your bodyweight between that are the same height. Try around 20"" to start and go up or down depending on how you are feeling.

You will start with your hands on the objects in the top of a push up position. To ""shoot through"" you will keep your arms locked out and lift the knees to the chest. Swing your body forward and then kick the legs straight out in front of you. Raise the hips so that the body is in a straight line - then go back by raising the knees again and (keeping the arms locked) shooting BACK through to the top of the push up position again.

If you are unable to do this - even at a higher target - you can sub v-ups or even regular crunches!

Of course, if you are working on your toes to bar, you sub those too!

PROGRAM A

PROGRAM A

WARM UP

Squat Warm Up
Full Body Simple Warm Up

WORKOUT

Complete:
2 Single Arm Push Press Right
2 Single Arm Push Press Left
2 Lying DB Leg Raises - OR - 1 Shoot Thru

4 Single Arm Push Press Right
4 Single Arm Push Press Left
4 Lying DB Leg Raises - OR - 2 Shoot Thrus

6 Single Arm Push Press Right
6 Single Arm Push Press Left
6 Lying DB Leg Raises - OR - 3 Shoot Thrus

8 Single Arm Push Press Right
8 Single Arm Push Press Left
8 Lying DB Leg Raises - OR - 4 Shoot Thrus

Keep adding 2 reps (or 1 rep for shoot thrus) until

14 Single Arm Push Press Right
14 Single Arm Push Press Left
14 Lying DB Leg Raises - OR - 7 Shoot Thrus

Then

Rest 3 Min

Go Back Down
14-12-10-8-6-4-2

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

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

Score: Total Time Including 3 Min Rest
Goal: Under 20 Min

Bye Bye Shoulders....

Seriously guys, this one is no joke. With this kind of volume and stability requirement, make sure you really focus on good positions in both the top and bottom.

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

Stand up hard and fast. Pop the dumbbell off of the shoulder and finish with a press straight to lock out. Bicep by the ear. Standing tall. Locked out elbow. Belly tight.

Lying leg raises start on your back holding the dumbbells over your chest with arms straight. Raise both legs up to touch the DBs with shins or toes, then lower them back to the floor. Try to avoid overarching your back as you lower and in the bottom position. Always be pulling your lower back down toward the floor by drawing your belly button in toward your spine.

For the shoot throughs you will need something like 2 chairs, to sides of your counter top, 2 coolers, 2 boxes, 2 stacks of plates - basically 2 objects you can support your bodyweight between that are the same height. Try around 20"" to start and go up or down depending on how you are feeling.

You will start with your hands on the objects in the top of a push up position. To ""shoot through"" you will keep your arms locked out and lift the knees to the chest. Swing your body forward and then kick the legs straight out in front of you. Raise the hips so that the body is in a straight line - then go back by raising the knees again and (keeping the arms locked) shooting BACK through to the top of the push up position again.

If you are unable to do this - even at a higher target - you can sub v-ups or even regular crunches!

If you are working on toes to bar you can sub those in too!

PROGRAM C

PROGRAM C

Full Body Simple Warm Up
Shoulder Warm Up

WORKOUT

2 Sandbag Push Press
2 Lying Sandbag Leg Raise - OR - 1 Shoot Thru

4 Sandbag Push Press
4 Lying Sandbag Leg Raise - OR - 2 Shoot Thrus

6 Sandbag Push Press
6 Lying Sandbag Leg Raise - OR - 3 Shoot Thrus

8 Sandbag Push Press
8 Lying Sandbag Leg Raise - OR - 4 Shoot Thrus

Keep adding 2 reps (or 1 rep for shoot thrus) until

14 Sandbag Push Press
14 Lying Sandbag Leg Raise - OR - 7 Shoot Thrus

Then

Rest 3 Min

Go Back Down
14-12-10-8-6-4-2

Ideal bag weights:

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

Score: Total Time Including 3 Min Rest
Goal: Under 20 Min

Bye Bye Shoulders....

Make sure you are paying attention to maintaining good positions at the top and bottom of every rep!

For the push press you will have your sandbag on the biceps with the elbows high. You may also set up with the bag on one shoulder and do side-to-side push presses.

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

Stand up hard and fast. Pop the sandbag off of the biceps (or shoulder for sided-to-side) and finish with a press straight to lock out. Biceps by the ears. Standing tall. Locked out elbows. Belly tight.

Lying leg raises start on your back holding the bag over your chest with arms straight. Raise both legs up to touch the bag with shins or toes, then lower them back to the floor. Try to avoid overarching your back as you lower and in the bottom position. Always be pulling your lower back down toward the floor by drawing your belly button in toward your spine.

For the shoot throughs you will need something like 2 chairs, to sides of your counter top, 2 coolers, 2 boxes, 2 stacks of plates - basically 2 objects you can support your bodyweight between that are the same height. Try around 20"" to start and go up or down depending on how you are feeling.

You will start with your hands on the objects in the top of a push up position. To ""shoot through"" you will keep your arms locked out and lift the knees to the chest. Swing your body forward and then kick the legs straight out in front of you. Raise the hips so that the body is in a straight line - then go back by raising the knees again and (keeping the arms locked) shooting BACK through to the top of the push up position again.

If you are unable to do this - even at a higher target - you can sub v-ups or even regular crunches!

If you are working on toes to bar, you can always sub those too.

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.