82719

TIP BW BOX STEP UP POSTURE

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

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

PROGRAM A*

PROGRAM A

WARM UP

Running Warm Up
Full Body Warm Up

Workout

25 Min AMRAP
(As Many Rounds and Reps as Possible in 25 Min)

20 Supine Dumbbell Toe Touches
10 Weighted Step Ups LEFT
10 Weighted Step Ups RIGHT
Run 200 Meters

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

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

Box height (step up) suggestions:

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

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

Lot of hip flexor action on this one guys! Make sure you get a good warm up and stretch. And remember to keep your belly tight on the toe touches and step-ups!

For the supine toe touch you will start lying on your back with your legs extended and heels hovering a few inches from the floor. Your arms will be fully extended straight up in the air with both hands holding one side of the dumbbell, or sharing the handle of the DB or holding a DB in each hand. Keep your belly tight like you are trying to flatten your lower back into the floor. Squeeze your legs together and raise them up into the air until your toes or shins touch the dumbbell(s). Lower your legs back down to a hover with control so you don't overarch your back.

If you are feeling it in your back, try deadbugs, weighted sit ups or even a 45 second hollow body hold.

On the step ups it's 10 on one leg then 10 on the other each round.

For these step ups you can leave your working foot planted on the box for all 10 reps on that side. You must stand all the way up on top of the box AND we discourage a rebound step at the bottom. Push off of the foot on the box, not the foot on the ground.

Step ups are dumbbells at sides. Lower the weight if needed or sub with reverse lunges.

For the 200m run, you're working with 60 to 90 seconds. If unable to run due to space or weather purposes - 1 min doubles/singles/Mtn Climbers/taps to a low target.

PROGRAM B

PROGRAM B

WARM UP

Running Warm Up
Full Body Simple Warm Up

Workout

25 Min AMRAP
(As Many Rounds and Reps as Possible in 25 Min)

20 Supine Barbell/Sandbag Toe Touches
10 Barbell/Sandbag Step Ups LEFT
10 Barbell/Sandbag Step Ups RIGHT
Run 200 Meters

RX Men: 75# Bar OR Sandbag
RX Women: 55# Bar OR Sandbag

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

Box height (step up) suggestions:

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

Ideal Sandbag weight if you choose sandbag:

Men: 50-65#
Women: 25-40#

**If using bar use it for both movements. If using sandbag use it for both movements.

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

Lot of hip flexor action on this one guys! Make sure you get a good warm up and stretch. And remember to keep your belly tight on the toe touches and step-ups!

For the supine toe touch you will start lying on your back with your legs extended and heels hovering a few inches from the floor. Your arms will be fully extended straight up in the air holding the barbell or sandbag. Keep your belly tight like you are trying to flatten your lower back into the floor. Squeeze your legs together and raise them up into the air until your toes or shins touch the bar/bag. Lower your legs back down to a hover with control so you don't overarch your back.

If you are feeling it in your back, try deadbugs, weighted sit ups or even a 45 second hollow body hold.

On the step ups it's 10 on one leg then 10 on the other each round.

For these step ups you can leave your working foot planted on the box for all 10 reps on that side. You must stand all the way up on top of the box AND we discourage a rebound step at the bottom. Push off of the foot on the box, not the foot on the ground.

Step ups should be front rack for bar and on the shoulder for bag.

If step ups are not happening, lower the weight or switch to reverse lunges.

For the 200m run, you're working with 60 to 90 seconds. If unable to run due to space or weather purposes - 1 min doubles/singles/Mtn Climbers/taps to a low target.

PROGRAM C

PROGRAM C

WARM UP

Running Warm Up
Full Body Simple Warm Up

Workout

25 Min AMRAP
(As Many Rounds and Reps as Possible in 25 Min)

20 Supine Weighted Toe Touches
10 Weighted Step Ups LEFT
10 Weighted Step Ups RIGHT
Row 250 Meters
OR
Bike 15 Cal Men / 11 Cal Women

RX Men: 75# Bar, 40# DBs, OR Sandbag

RX Women: 55# Bar, 25# DBs, OR Sandbag

RX+ Men: 95#+ Bar, 50# DBs
RX+ Women: 65#+ Bar, 35# DBs

Ideal Sandbag weight:

Men: 50-65#
Women: 25-40#

Box height (step up) suggestions:

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

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

Lot of hip flexor action on this one guys! Make sure you get a good warm up and stretch. And remember to keep your belly tight on the toe touches and step-ups!

For the supine toe touch you will start lying on your back with your legs extended and heels hovering a few inches from the floor. Your arms will be fully extended straight up in the air holding the barbell, sandbag, dumbbell or dumbbells. Keep your belly tight like you are trying to flatten your lower back into the floor. Squeeze your legs together and raise them up into the air until your toes or shins touch the bar/bag/bell(s). Lower your legs back down to a hover with control so you don't overarch your back.

If you are feeling it in your back, try deadbugs, weighted sit ups or even a 45 second hollow body hold.

On the step ups it's 10 on one leg then 10 on the other each round.

For these step ups you can leave your working foot planted on the box for all 10 reps on that side. You must stand all the way up on top of the box AND we discourage a rebound step at the bottom. Push off of the foot on the box, not the foot on the ground.

Step ups should be front rack for bar, on the shoulder for bag, or holding dumbbells by your sides.

If step ups are not happening, lower the weight or switch to reverse lunges.

For the bike/row you are working with 60-90 seconds. So adjust the distance/calories as needed.

Sandbag + run option is in Program B.

MAMA MODIFICATIONS

SUPINE TOE TOUCHES/LYING KNEE RAISES - 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

WEIGHTED 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

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 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.

SHIFT 082718

SHIFT TIP 082719

SHIFT WARM UP

Simple SHIFT Warm Up

SHIFT WORKOUT

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

7 Lying Knee Raises
14 Alternating Step Ups
21 Taps or Single Unders

No weight needed today!

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

The goal for this one is CONSTANT movement for 15 min!

For the lying leg raises you are basically doing a sit up with your legs instead of your upper body. Lie on your back with the knees bent. Raise the knees all of the way up to the chest then lower under control.

For more of a challenge you can try straightening the legs a bit - or al of the way.

If you need to scale back further you can alternate one leg at a time for a total of 7 leg lifts per side.

For the step ups you will choose a height that will challenge you but also that you feel comfortable stepping up and down. When you step make sure you place the whole foot oon the step. Don't allow the working knee to cave in and drive through the heel to stand fully.

Switch feet with each step. So for each set of 14 you end up doing 7 per leg.

For the last part you can choose taps, single unders, lateral line hops, or even a 30 second jog, row, or bike would be fine.

MAMA MODIFICATIONS

SUPINE TOE TOUCHES/LYING KNEE RAISES - 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

WEIGHTED 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

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 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.

82819

TIP: BODYWEIGHT SQUAT - KNEES OUT

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

Squat Warm Up

WORKOUT

10 Rounds

6 Push Up + Renegade Row
12 DB Squats

RX Men: 40# Dumbbells
RX Women: 25# Dumbbells

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

Score: Total Time
Goal: Under 20 Min
Cut Off Time: 25 Min

For the record we are of the school of thought that we would WAY rather have you finish this with a lighter weight and modifications than only get 7 rounds in 25 Min.

Try a practice round in your warm up and make sure you modify in order to complete it in about 90 seconds.

For the Push Up + Renegade Rows your hands will be on the dumbbells. You will be in the top of the push up position. Lower your body in a plank/solid position to until the chest and thighs touch the ground. Press up to lock out at the top maintaining that solid position.

From here you will pull the dumbbell in your right hand UP to your rib cage. Do this by keeping the hips as square as possible (avoid rotating) and pull the elbow BACK! Lower that dumbbell to the ground and repeat with the left hand.

ALL of that = 1 rep. You will go through that 6 times per round.

If you need to you may absolutely go to your knees. You can also do a push up + shoulder taps with no weight.

For the DB squats the DBs will be on the shoulder however you are comfortable.

You can also do these holding a single dumbbell with one hand on each head.

Your feet will be roughly shoulder width apart. You will reach the butt back and down with the weight in your heels. Keep your belly tight and chest up. Drive your knees out.

Maintaining a good position - get your butt lower than your knees. No plopping or rounding. If you are unable to get this low with the weight you have chosen - keeping good positions - lower the weight! We would rather have you go all of the way down than go heavy.

From the bottom position - dig your heels into the ground, drive your knees out, and your chest up as you stand fully.

PROGRAM B*

PROGRAM B

WARM UP

Squat Warm Up

WORKOUT

10 Rounds

6 Push Up + Renegade Row (With Dumbbells)
12 Back Squats

RX Men: 40# Dumbbells / 115# Back Squat
RX Women: 25# Dumbbells / 75# Back Squat

RX + Men: 50# Dumbbells / 135# + Back Squats
RX + Women: 35# Dumbbells / 95# + Back Squats

No Dumbbells? No Problem.

You will sub
6 Deficit Push Ups
6 Bent Over Rows with your bar.

Score: Total Time
Goal: Under 25 Min
Cut off: 25 Min

You are NOT allowed to go over 25 min!

For the record we are of the school of thought that we would WAY rather have you finish this with a lighter weight and modifications than only get 7 rounds in 25 Min.

Try a practice round in your warm up and modify as needed to be able to complete it in about 2 minutes.

For the Push Up + Renegade Rows your hands will be on the dumbbells. You will be in the top of the push up position. Lower your body in a plank/solid position to until the chest and thighs touch the ground. Press up to lock out at the top maintaining that solid position.

From here you will pull the dumbbell in your right hand UP to your rib cage. Do this by keeping the hips as square as possible (avoid rotating) and pull the elbow BACK! Lower that dumbbell to the ground and repeat with the left hand.

ALL of that = 1 rep. You will go through that 6 times per round.

If you need to you may absolutely go to your knees. You can also do a push up + 2 shoulder taps with no weight.

If you don't have the dumbbells you need for this movement - you may sub a bent over row with your barbell and deficit push ups with plates or whatever DBs you do have.

For the back squat the bar will be on your back. You may clean and jerk it from the ground or take it from a rack.

Your feet will be roughly shoulder width apart. You will reach the butt back and down with the weight in your heels. Keep your belly tight and chest up. Drive your knees out.

Maintaining a good position - get your butt lower than your knees. No plopping or rounding. If you are unable to get this low with the weight you have chosen - keeping good positions - lower the weight! We would rather have you go all of the way down than go heavy.

From the bottom position - dig your heels into the ground, drive your knees out, and your chest up as you stand fully.

PROGRAM C

PROGRAM C

WARM UP

Squat Warm Up

WORKOUT

10 Rounds

8 Sandbag Push Up Lateral Drag
12 Sandbag Back Squats

No RX or RX+ for Sandbag:

Ideal weight for sandbags:

Men: 50-65#
Women: 25-40#

Score: Total Time
Goal: Under 20 Min

Cut Off Time: 25 Min You are NOT allowed to go over 25 min!

For the record we are of the school of thought that we would WAY rather have you finish this with a lighter weight and modifications than only get 7 rounds in 25 Min.

Try a practice round in your warm up and modify as needed to be able to complete it in about 90 seconds.

For heavier bags, you may adjust the reps to 6 push up + drag and 9 squats in order to hit the goal.

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.

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.

MAMA MODIFICATIONS

PUSH UP RENEGADE ROW/ TAPS - If you notice coning in the plank position you may want to do an elevated (i.e.hands on box or bench) push up and renegade row. Or even 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.

SHIFT 82819

SHIFT TIP 082919

SHIFT WARM UP

Squat Warm Up

SHIFT WORKOUT

10 Rounds

6 Push Up + Shoulder Taps
12 Air Squats

No weight needed today!

Score: Total Time
Goal: Under 16 Min

For the push up + shoulder taps. You will perform a push up keeping a solid body position - touching your chest and thighs at the bottom and coming to a lockout at the top. No snaking or sagging. After the push up you will bring your right hand to tap your left shoulder and then your left hand to tap your right shoulder. Repeat that whole sequence 6 times per round.

Your feet will be roughly shoulder width apart. You will reach the butt back and down with the weight in your heels. Keep your belly tight and chest up. Drive your knees out.

Maintaining a good position - get your butt lower than your knees. No plopping or rounding. If you are unable to get this low with the weight you have chosen - keeping good positions - lower the weight or ditch the weigh all together! We would rather have you go all of the way down than go heavy.

If you need to for injury or strength issues you may also choose to squat to a bit higher target - or use the assistance of a chair or the wall/pull up bar to help you maintain balance.

From the bottom position - dig your heels into the ground, drive your knees out, and your chest up as you stand fully.

MAMA MODIFICATIONS

PUSH UP RENEGADE ROW/ TAPS - If you notice coning in the plank position you may want to do an elevated (i.e.hands on box or bench) push up and renegade row. Or even 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.

82919

TIP: DOUBLE UNDERS - BREATHING

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: OLY - POWER
POST: SUNS OUT GUNS OUT
EITHER: GYMNASTICS

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

PROGRAM A

PROGRAM A

WARM UP

Full Body Warm Up
Running Warm Up

WORKOUT

EMOM 12 Min
(Actually Every 30 Seconds for 12 Min)

At 0:00 - 6 Alternating Single Leg Deadlifts
At 0:30 - Max Double Unders in 30 Seconds
At 1:00 - 6 Alternating Single Leg Deadlifts
At 1:30 - Max Double Unders in 30 Seconds
....

So at the top of each minute you do 6 Alternating Single Leg Deadlifts.
At the 30 second mark in each minute you do max Double Under or DB Hop Overs.

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

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

Score: Total Double Under Reps
Goal: 15-20 Double Unders each time.

**Be careful if you are a double under ninja. 25 per round will = 300 total. Maybe cap it there if you aren't used to more reps than that.Make sure you give yourself enough time for transitions in this workout so you are not scrambling to get to the next movement.

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 also just use a single DB for the deadlifts either holding it in the hand opposite the standing leg or with one hand on each head.

Another option would be regular DB deadlifts.

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!

We'd like for you to keep the rope moving for as much of the 30 seconds as possible. Totally cool if you want to practice your double unders here but you may also switch to single unders, toe taps or DB hop overs.

Be mindful of the total volume of double unders if you are very competent with this skill.

If you haven't done 300 double unders in a workout before you might cap it at 25 per round.

PROGRAM B*

PROGRAM B*

WARM UP

Full Body Warm Up
Running Warm Up

WORKOUT

EMOM 12 Min
(Actually Every 30 Seconds for 12 Min)

At 0:00 - 4 Deadlifts
At 0:30 - Max Double Unders in 30 Seconds
At 1:00 - 4 Deadlifts
At 1:30 - Max Double Unders in 30 Seconds
....
So at the top of each minute you do 4 Deadlifts (Score #1 is the weight you use)

At the 30 second mark in each minute you do max Double Under or DB Hop Overs. (Total Reps in 12 Min is your Score #2.)

Goal: Go Heavy but Move Well and Unbroken on Deadlifts. 15-20 Double Unders each time.
***See more Double Under instructions below.

Make sure you choose a load on the deadlifts that you can go unbroken and maintain a good position on even the last rep of the last round.

The weight should be heavy but not so heavy that you need to spend a lot of time chalking up and getting psyched up for the lift!

For the deadlifts the bar will start on the ground. The feet are under the hips. Heels are down. Hips and knees are bent. Arms are straight. Chest is up. Belly tight. Back flat! Hands just outside the legs To lift drive the heels into the ground and lift the chest. Keep the arms straight as you pull the bar in close to the body. Keep the arms long and straight. Keep the chest up and belly tight. Stand all of the way up at the top. Squeeze the butt. Don't lean back.

To lower - reach the butt back and slide bar down the legs. Keep the knees out of the way. Keep the chest lifted and belly tight. Keep those heels down. Once past the knees you will re-bend the knees and bring the bar back to the starting position under control.

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!

We'd like for you to keep the rope moving for as much of the 30 seconds as possible. Totally cool if you want to practice your double unders here but you may also switch to Dumbbell Hop Overs.

Other good dub subs are single unders or toe taps.

Here is where you will enter your score for:

Double Unders
OR
Dumbbell Hop Overs

***Please be aware of your total reps for this workout. If you are a double under NINJA we advise you to just stop at 25 reps each time to keep it under 300 total reps!

PROGRAM C

PROGRAM C

WARM UP

Full Body Warm Up
Running Warm Up

WORKOUT

EMOM 12 Min
(Actually Every 30 Seconds for 12 Min)

At 0:00 - 4 Sandbag Over Shoulder
At 0:30 - Max Double Unders in 30 Seconds
At 1:00 - 4 Sandbag Over Shoulder
At 1:30 - Max Double Unders in 30 Seconds
....
So at the top of each minute you do 4 Sandbag Over Shoulder.
At the 30 second mark in each minute you do max Double Under or DB Hop Overs.

No RX or RX+ for Sandbag

Ideal Sandbag Weights:
Men: 50-65#
Women: 25-40#

Score: Total Double Under Reps
Goal: 15-20 Double Unders each time.

**Be careful if you are a double under ninja. 25 per round will = 300 total. Maybe cap it there if you aren't used to more reps than that.Make sure you give yourself enough time for transitions in this workout so you are not scrambling to get to the next movement.

The sandbag over the shoulders shouldn't take more than 20 seconds. So, you may adjust to 3 reps if you are working with a heavier sandbag.

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 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!

We'd like for you to keep the rope moving for as much of the 30 seconds as possible. Totally cool if you want to practice your double unders here but you may also switch to single unders, toe taps or DB hop overs.

Be mindful of the total volume of double unders if you are very competent with this skill.

If you haven't done 300 double unders in a workout before you might cap it at 25 per round.

MAMA MODIFICATIONS

SINGLE LEG DEADLIFT - This can be such a great movement for mamas! Focus on good posture, breathing mechanics, and midline stability. If you're pregnant and balance is a struggle because of changes on center or gravity, feel free to sub Sumo Deadlifts!

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.

SHIFT 082919

SHIFT TIP 082919

SHIFT WARM UP

Squat Warm Up
Full Body Simple Warm Up

SHIFT WORKOUT

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

5 Single Leg Toe Touches Left
5 Single Leg Toe Touches Right
15 Mountain Climbers

No weight needed today!

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 8 Rounds +

For this workout you don't need any weight!

For the single leg toe touches you will lift one leg behind you and hinge at the hip. Allow a slight hinge at the knee as well as the torso comes forward. You may allow the non working leg to go back. Keep the heel down and belly tight / chest up.

Touch the ground or the toes with both hands, then think about squeezing the butt to stand back up. Perform 5 on one side then 5 on the other.

For the mountain climbers you will start in a plank or a top of a push up position. Keep the belly tight and butt down. Bring one knee up to the chest/armpit area. Then the other. You may do these as fast or slow as you need to keep good form.

You may also do these elevated if needed!

MAMA MODIFICATIONS

MOUNTAIN CLIMBERS - 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

83019

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

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Warm Up Flow, Couch Stretch
Post: Cool Down Flow, Stress Relief

PROGRAM A

PROGRAM A

WARM UP

Running Warm Up
Squat Warm Up

Workout

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 B*

PROGRAM B

WARM UP

Running Warm Up
Pull Up Warm Up
Squat Warm Up

Workout

Run Jackie

For Time:
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 C

PROGRAM C

WARM UP

Pull Up Warm Up
Squat Warm Up

WORKOUT

Jackie

For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups

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, Strict Press, Seated Strict Press, or even Front Raises.

SHIFT 083019

SHIFIT 8519 TIP

SHIFT WARM UP

Simple SHIFT 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!

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, Strict Press, Seated Strict Press, or even Front Raises.

83119

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: OLY - POWER
POST: SUNS OUT GUNS OUT
EITHER: GYMNASTICS

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Morning Coffee, Hip Flexor/Psoas
Post: Hips, Cool Down Flow

PROGRAM A

PROGRAM A

WARM UP

Full Body Simple Warm Up
Shoulder Warm Up

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 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 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!

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!

TEAM VERSION

TEAM VERSION

WARM UP

Running Warm Up
Snatch Warm Up

WORKOUT

In Teams of 2 Complete:

10 Rounds EACH
(Performed in a You Go - I Go Fashion)

10 Box Jumps
10 DB Front Rack Lunge
10 DB Hang Power Snatch

So Partner 1 does one FULL round. Then Partner 2 goes. Rest while your partner is working.

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 Min

Since this is partner and the reps are SUPER manageable AND you get rest - the goal is fast and unbroken whenever it's your turn!

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 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 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.

FRONT RACK LUNGES/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 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 alsogoblet squat 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 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. 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 083119

SHIFT TIP

SHIFT WARM UP

Simple 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!

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, Strict Press, Seated Strict Press, or even Front Raises.

4 Rounds
(Not for Time)
15 Slow Negative - No Touch Stiff Legged Deadlifts
10 Pause Split Squat Right
10 Pause Split Squat Left
30 Second L (or Tuck) Hang
20 Weighted Sit Ups

RX: Something that burns but you can do unbroken.

Guys try 95# + for Deads and same on your back or 40# DBs + for Split Squats
Girls try 65# + for Deads and same on your back or 25# + DBS for Split Squats

For the slow negative no touch stiff legged deadlifts - you will start with the bar off of the ground, but below the knees. You need to keep the back flat and chest up, but you want the least bend in the knee possible for this movement (a slight bend is good - not fully locked out).

You will squeeze the butt to stand up at a normal pace, but when lowering back down you will do it on a 3 count - a slow 3 count. You will lower to below the knee, but not all of the way to the ground.

For the split squat the back leg will be slightly elevated - just 8-12" is fine. You will need either place the bar on the back or hold dumbbells in each hand. You will make sure the front foot is what is loaded with the heel down. You will lunge/squat down until the butt is below the knee on the front leg. You will hold at the bottom for a 3 count before standing back up. Do all 10 on one side before going into the other!

For the L Hang you will hang from the pull up bar and keep the legs as straight as possible as you hold them out in front of you (in an L). If you need to bend them slightly that is ok. If you need to completely tuck them in - that is ok too! Find something you can hold for the whole 30 seconds.

For the weighted sit ups you may pick your weight! Probably between 10-20#. Touch the weight on the ground behind you and raise it over your head at the top.

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

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

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

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 less weight or 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
Full Body Warm Up

WORKOUT

For Time:

800 M Burden run
30 Alt Sandbag Slams
50 Sandbag Step up and overs
30 Alt Sandbag Slams
800 M Burden Run

No Rx or RX+:

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

Score: Total Time
Goal Time : 26 Min

For the burden run, clean and jerk the sandbag onto your back rack so it's on your shoulders with your hands holding it on both sides.

As you run, keep your chest up and eyes forward. Take smaller steps to reduce the impact on your knees and back.

The sandbag slam starts with the bag on the ground. Feet under the hips roughly. Knees are bent, sandbag is close to the body, chest is up, arms are straight. Grab the sides of the bag. Drive your heels down and keep your chest up. Stand up hard and fast and guide the bag to your right shoulder. Step forward with your left foot, use your hips to slam the bag straight down to the ground. Set up and bring the bar to your left shoulder and repeat.

For the sandbag step-up and overs. Choose a box that is roughly 22-24" for men and 18-20" for women. You can clean the bag to the front rack, or pop over the head and use the back rack. You can also clean the sandbag to either shoulder and perform your step-ups this way. Facing the box you will step up with one leg, with the whole foot on the box and drive through you heel! Stand all the way up onto the box, then back down the other side, alternate legs each rep.

Subs for step-ups, could be single arm DB, holding a DB in just one hand, or holding a DB in the goblet position. Also lowering the box height, or performing to something like a step, and simply step up and then back down alternating legs each rep.

Deficit Deadlift

Deadlift while standing on plates or something that will add 3-5" to the pullRest as needed between. Score is heaviest set.

Adding a little extra depth to the pull of your deadlift will REALLY get the hamstring and glute GOING! Just make sure you only do these if you have the flexibility to get your back FLAT in the set up.

You will stand on something like a pair or even a single 45# plate. Make sure whatever you set up on is super sturdy and safe.

From there the deadlift set up is basically the same as always. Feet are between hip and shoulder width apart. Weight is in the heels, the bar is close to the body. Hands and arms are outside the legs. Knees are bent. Chest is over the bar, arms are straight. Chest UP and back flat!

This is going to feel WAY heavier than normal off of the ground. Start light if you are new to this movement. Do NOT let the weight pull you forward as you try to lift. Really shift and set your weight BACK before you pull. Drive your heels into the ground and reach the chest up as the bar come off the ground. Stand all of the way up by squeezing your butt to bring you to the top!

Be careful on the lower. It is common to bang up the shins if you rush this or drop it. Keep the same good positions on the way down as on the way up.

This is 6 sets of 3 - but don't try to do an aggressive tap and go. For this we would actually prefer almost a dead stop at the bottom.

10 Min AMRAP
2 Strict Press (DB or Barbell)
2 Chin Ups
4 Strict Press
4 Chin Ups
6 Strict press
6 Chin Ups...

How far can you get?

Score is total reps added up at the end!Make sure you choose a weight that you can do a set of 8-10 with at least when you are fresh. You will end up doing a lot of standing around if you go too heavy. No use of the legs or hips for these presses. You can even do them seated if you want!

For the chin ups make sure you use an underhand grip. All of the way down, all of the way up - strict.

Use a band if needed or even do a slow negative.

Warm Up

2 Rounds

5 Down Dog to Cobra
30 Seconds Bench Tricep Stretch
30 Seconds Alternating Wrist Stretches
10 Scapular Pull-Ups

Down Dog to Cobra:

1. Begin in a plank position, with your hands under your shoulders and feet spread hip-width apart.
2. Push your hips up in the air and backwards, straightening out your arms, and pressing your hands into the floor.
3. Press your chest towards the top of your quads and remember to breathe, sinking into the position as much as possible. You may allow your knees to bend if the stretch on the hamstrings is too intense.
4. Re-shift forward, coming into a laying position on the floor (stomach in contact with the floor).
5. Lift your chest, so your body forms an arched position (the tops of your legs will remain in contact with the ground).
6. Take a few breathes, and continue moving back and forth.

Bench Tricep Stretch:

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

Alternating Wrist Stretches

1. Begin on the floor, sitting on your heels with your knees together.
2. With your fingers facing forward and elbows locked out, press your palms into the ground, and shift your shoulders back and forth over your hands, hinging at the wrist. Both palms should remain in contact with the ground for each rep.
3. Turn your hands 180 degrees until the face backwards (towards your body), and shift your shoulders back and forth over your hands, hinging at the wrists.
4. Next, re-set your hands on the floor, and turn your fingers in, until they face each other. Shift from side to side, fully over each hand, hinging at the wrist.
5. Turn your hands out, until your fingers face away from each other. Shift from side to side, fully over each hand, hinging at the wrist.
6. Repeat all variations with your palms facing up (back of the hands to the ground.)

Scapular Pull-Ups

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

4 Rounds

1:00 Low Ring Plank
10 Strict Pull-Ups
10 Low Ring Push-Ups

Subs and Modifications:

Regular Plank
Ring Rows
Regular Push-Ups

You will put time as score but as always quality is much more important than time. 1:00 planks may be broken up into smaller chunks if necessary.

Low Ring Plank:

1. Set your rings approximately 4-6 inches off the ground.
2. With your hands on the rings, come into a plank position.
3. Your hands should be fully wrapped around the rings, directly under your shoulders. Make sure your palms are facing in, towards each other.
4. Push up through the shoulders, getting as "tall" as possible. This will reinforce shoulder extension and give you a stronger base.
5. Squeeze your glutes and tuck your hips under to flatten out your lower back.
6. Legs should be tight and straight, with your feet together.

Strict Pull Ups:

1. Begin in a dead hang on the pull-up bar, with your hands gripping slightly outside the shoulders.
2. Pull down on the bar to activate the lats, creating space between your shoulders and ears.
3. Pull vertically until your chin passes the height of the bar. Your body should be in a tight hollowed position.
4. Under control, lower yourself back down into your starting position.

Low Ring Push Ups:

1. Set your rings approximately 4-6 inches off the ground.
2. With your hands fully gripping the rings, come into a plank position, with your palms facing in, towards each other.
3. Lower yourself towards the rings, until your shoulders make contact. Your body should continue to be tight as you move down.
4. Once your shoulders make contact with the rings, push yourself back up into your starting position.

Skill Focus: Handstand Rolls

5 Rolls from a High Box
5 Rolls from a Wall Handstand
5 Rolls From a Freestanding Handstand

Subs and Modifications:

Roll from the ground
Roll from a short/tall box
Use a partner and pads!

No score for this one!

Rolls from a High Box:

1. Begin standing in front of your tall box, with your feet hip-width apart, arms by your sides.
2. Squat down to the floor, and set your hands on the floor in front of you. Step each foot onto the box, and bring your hips over your hands as much as possible, as this will help create a very easy "tip over".
3. Tuck your chin into your chest as much as possible. You will stare are your belly button for the entire rotation, which will protect the head and neck. Do not keep a straight neck during the forward roll. Only the back of your head (Ladies, think of where a ponytail is) should touch the floor as you roll. The more you tuck your head in, the safer your neck will be.
4. To initiate the roll, your elbows will have a slow, consistent bend, until you find yourself rolling down one vertebrae at a time from the box to the floor. Make sure the elbows continuously bend, slowly lowering your body to the floor. Do not keep straight arms.
5. Your feet will land on the floor in front of you, setting you in a safe, seated position.
6. Once comfortable, you may increase speed, by moving faster through the steps.
7. To stand more quickly, pull your heels into your glutes, and shift your shoulders forward, fully over your toes to land in a low squat. Stand.

Rolls from a Wall Handstand:

1. Begin in a handstand agains the wall, with your stomach facing the wall.
2. To initiate the roll, tuck your chin into your chest (which will fave the shoulders and help round the back), and allow your elbows to slightly bend.
3. From here, your elbows will continue to bend (Slowly and under control), while your toes will slide down the wall. Sliding the toes down the wall is important to help slow the roll down.
4. As you near the floor, tuck your chin even more. Only the back of your head should ever come in contact with the ground. Remind yourself to stare at your belly button, to help keep everything rounded.

Rolls from a Freestanding Handstand

1. Make sure you have enough free space to practice safely.
2. Begin with your arms extended overhead, dominant leg out front.
3. Kick-up into a handstand hold.
4. To initiate the roll, tuck the chin into your chest and stare at your bellybutton, while simultaneously allowing your elbows to slightly bend. Your elbows will have a slow, gradual bend all the way to the ground.
5. As your shoulders and back roll onto the ground, pull your heels in towards your glutes to prepare for the stand.
6. Once your feet hit the ground, use your core to sit-up, pulling your shoulders over the front of your toes.
7. Come to a complete stand.

Use a partner and pads!

Part 1

4 Sets

Max Pull Ups (10+)
Max Push Ups (15+)

Rest 2 minutes after the Push Ups

Score: Total Reps of Both Combined

**Please choose a pull up style that doesn't allow you to get more than 20 reps each time. Go STRICT if you can!For the first part you go max pull ups right into max push ups. Then rest 2 minutes and repeat for 4 total sets.

Go to your knees or elevate your hands to keep a rigid body position, full range of motion, and get at least 15 reps in the first round.

Use bands, ring rows or bent over rows instead of pull ups to make sure you get at least 10 reps in the first round. We want to see straight arms in the bottom and chin over the bar or chest contact with the rings, bar or DBs at the top.

Part 2

6 Min Alternating Tabata
(Tabata = 20 seconds of work followed by 10 seconds of rest)

Alternating DB Curls
Alternating Tricep Extensions

Score: Just enter weight used

The second part is also going back and forth between movements. So, 20 seconds of alternating curls, 10 seconds rest, then 20 seconds of alternating tricep extensions, 10 seconds rest. You will do a total of 6 rounds of each movement. Choose light weights to get big volume!

Both of these movements will alternating one arm at a time. You can be standing or seated.

For the tricep extensions, keep your upper arm vertical with biceps by the ears the whole time.

Clean and Jerk (7 x 2 (Build Every 2 Min))

You will hit 2 reps every 2 min. These can be singles or strung together. If you do singles it MUST be a quick re-set and go.

Start with a weight that you are confident in, but is moderately heavy, add weight each time. If you miss - repeat that weight for the next set.

For the clean you may do a power clean or a squat clean. You may even do power until you have to squat etc.

For the clean you will start with the bar on the ground with the feet under the hips. Keep the heels down, bend the knees slightly, hands are just outside of your legs. There is a hinge at the hips, but keep the chest lifted. Keep the belly tight and the bar close. Lift the bar from the ground by digging the heels in and lifting the chest. Pull the bar in close to the body. Once past the knees you will pick up speed. Finish UP hard and strong - shrug the shoulders - and then as you pull the bar up - pull YOURSELF down into either a partial squat or a full squat. Elbows come around and through quickly so the bar lands on the shoulder.

The feet will move out - but no wider than your squat stance. Make sure you drive your knees out in the catch.

For these reps - it should get to the point where you are unable to completely feed the jerk from that catch position.

So stand up out of the clean catch. Re-set the feet to under the hips - then perform the jerk.

Jerk may be power or split.

Dip by bending the knees, keeping the heels down, knees forward/out, chest up. Stand up hard and fast. Drive the bar UP as you press YOURSELF DOWN. Either into the power or split position.

Keep the belly tight and the bar over the middle of the body as you stand completely!

4 x 8-12 Reps
Glute Hamstring Raise (Unweighted)
or
Barbell Good Morning

Score is listed as weight - this is for Good Morning option only.

For the GHRs you will do these on a GHD. Make sure that your hamstrings are super warm before you attempt these, and if this is your first time with these - maybe place a box or a friend to assist you from the bottom. (See demo)

These are like a MASSIVE hamstring curl and are pretty hard! Keep a straight body, hip open position. Fight breaking at the hip to help you come up.

If you are doing Good Mornings the bar is on your back. You will keep the knees pretty straight, heels down, chest up, belly tight.

Hinge at the hip and if flexibility permits go down to 90 degrees. Squeeze the butt to stand up. If you start to round the back because you lack mobility in the hamstrings, allow for a bit bigger bend in the knees.

RUN VERSION

Run Version:

Every 5 min for 3 Rounds:
Run 600 Meters

Every 4 Min for 3 Rounds:
Run 400 Meters

Every 3 Min for 3 Rounds:
Run 300 Meters

Every 2 Min for 3 Rounds:
Run 200 Meters

Rest 2 Min

Sprint 200 Meters

Rest 3 Min

Sprint 300 Meters

Rest 4 Min

Sprint 400 MetersThe first runs should all be hard, but consistent numbers.

Last 3 sprints should be all out!

Run Version: (No distance)

3 Rounds
Run 3 Min
Rest 2 Min

3 Rounds
Run 2 Min
Rest 2 Min

3 Rounds
Run 90 Seconds
Rest 90 Seconds

3 Rounds
Run 1 Min
Rest 1 Min

Rest 2 Min

Sprint 45 Seconds

Rest 3 Min

Sprint 1 Min

Rest 4 Min

Sprint 90 Seconds

The first runs should all be hard, but consistent numbers.
Last 3 sprints should be all out!

ROW VERSION

Row Version:

Every 5 min for 3 Rounds:
Row 750 Meters

Every 4 Min for 3 Rounds:
Row 500 Meters

Every 3 Min for 3 Rounds:
Row 375 Meters

Every 2 Min for 3 Rounds:
Row 250 Meters

Rest 2 Min

Row Sprint 250 Meters

Rest 3 Min

Row Sprint 375 Meters

Rest 4 Min

Row Sprint 500 Meters

BIKE VERSION

Bike Version

Every 5 min for 3 Rounds:
45 Cal Men / 30 Cal Women

Every 4 Min for 3 Rounds:
30 Cal Men, 20 Cal Women

Every 3 Min for 3 Rounds:
23 Cal Men / 14 Cal Women

Every 2 Min for 3 Rounds:
15 Cal Men / 10 Cal Women

Rest 2 Min

Sprint 15 Cal Men / 10 Cal Women

Rest 3 Min

Sprint 23 Cal Men / 14 Cal Women

Rest 4 Min

Sprint 30 Cal Men / 20 Cal Women

MONDAY DEMO | AUG 19, 2019

Tip Bracing for Deadlift

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Pre: Power
Swap: Sandbag

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Thoracic Spine Release, Spine Strengthening
Post: Chest Opener, Cool Down Flow

PROGRAM A

PROGRAM A

WARM UP

Full Body Simple Warm Up
Pull Up Warm Up

WORKOUT

18 Min AMRAP

3 Wall Walks
6 Burpee Pull Ups
9 DB Deadlifts

RX Men: 40#
RX Women: 25#

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

RX+ Option: Single Leg Deadlifts (10 Alternating - or 5 per side)
RX+ Option: Sub Burpee Pull Ups for 3 Burpee Bar Muscle Ups

Goal: 8 Rounds +

Wall walks will start at the bottom of the push up position with the feet against the wall. You will press up into a plank and start to walk your feet up the wall and walk your hands back. Keep your belly tight and don't let yourself overextend. You will keep walking the feet up and hands back until the chest is against the wall.

Control how you come down! Don't just slide down.

If you aren't ready to do the full wall walk yet you may scale to doing a pike up on a box or bench! You will have the feet on a box or bench in a plank position. You will walk the hands back and pike the hips up. You can also scale to doing this with the knees on the box.

For the burpee pull ups you will perform a burpee and then jump up and do a pull up. For the burpee the chest and thighs must touch the ground at the bottom and your chin must be above the bar at the top.

If you aren't ready to do these with full pull ups, you will do a burpee into a jumping pull up. To do this you will do the burpee, step up onto a box or whatever you are jumping off of and then do the jumping pull up each time. You may also sub just burpee hop overs.

You may also do 6 burpees then 6 ring/trx/supine barbell/upright rows.

For the deadlifts, the dumbbell version is a little lighter so you should definitely use a weight that will allow you to do all 9 reps each time.

The dumbbells will start on the ground. Feet are inside of the hands. Heels down, knees bent slightly, arms are straight and long, chest is up. Only one head of the dumbbell needs to touch the ground at the bottom of each rep.

Drive the heels into the ground as you drive the chest up. Once you are standing completely, you will return by reaching the butt back and hinge the chest forward. Continue pulling the dumbbells back close to the body and keep the chest up!

With the dumbbells stand with your feet a little closer together.

If at any point you are unable to keep a flat back lower the weight.

PROGRAM B (Preferred)

PROGRAM B

WARM UP

Full Body Simple Warm Up
Pull Up Warm Up

WORKOUT

18 Min AMRAP

3 Wall Walks
6 Burpee Pull Ups
9 Deadlifts

RX Men: 175-195#
RX Women: 115-135#

RX + Men: 205-225#+
RX + Women: 145-155#+

RX+ Option: Single Leg Deadlifts (10 Alternating - or 5 per side)
RX+ Option: Sub Burpee Pull Ups for 3 Burpee Bar Muscle Ups

Goal: 8 Rounds +

For the wall walks you will start at the bottom of the push up position with the feet against the wall. You will press up into a plank and start to walk your feet up the wall and walk your hands back. Keep your belly tight and don't let yourself overextend. You will keep walking the feet up and hands back until the chest is against the wall.

Control how you come down! Don't just slide down.

If you aren't ready to do the full wall walk yet you may scale to doing a pike up on a box or bench! You will have the feet on a box or bench in a plank position. You will walk the hands back and pike the hips up. You can also scale to doing this with the knees on the box.

For the burpee pull ups you will perform a burpee and then jump up and do a pull up. For the burpee the chest and thighs must touch the ground at the bottom and your chin must be above the bar at the top.

If you aren't ready to do these with full pull ups, you will do a burpee into a jumping pull up. To do this you will do the burpee, step up onto a box or whatever you are jumping off of and then do the jumping pull up each time. You may also sub just burpee hop overs.

You may also do 6 burpees then 6 ring/trx/supine barbell/upright rows.

For the deadlifts the bar will start on the ground. The feet are under the hips. Heels are down. Hips and knees are bent. Arms are straight. Chest is up. Belly tight. Back flat! Hands just outside the legs To lift drive the heels into the ground and lift the chest. Keep the arms straight as you pull the bar in close to the body. Keep the arms long and straight. Keep the chest up and belly tight. Stand all of the way up at the top. Squeeze the butt. Don't lean back.

To lower - reach the butt back and slide bar down the legs. Keep the knees out of the way. Keep the chest lifted and belly tight. Keep those heels down. Once past the knees you will re-bend the knees and bring the bar back to the starting position under control.

PROGRAM C

PROGRAM C

WARM UP

Full Body Simple Warm Up
Pull Up Warm Up

WORKOUT

18 Min AMRAP
(As Many Rounds and Reps as Possible in 18 Min)

3 Wall Walks
6 Burpee Pull Ups
9 Sandbag Ground to Overhead

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

RX+ Option: Swap Burpee Pull Ups for 3 Burpee Bar/Ring Muscle Ups

Goal: 7 Rounds +

For the wall walks you will start at the bottom of the push up position with the feet against the wall. You will press up into a plank and start to walk your feet up the wall and walk your hands back. Keep your belly tight and don't let yourself overextend. You will keep walking the feet up and hands back until the chest is against the wall.

Control how you come down! Don't just slide down.

If you aren't ready to do the full wall walk yet you may scale to doing a pike up on a box or bench! You will have the feet on a box or bench in a plank position. You will walk the hands back and pike the hips up. You can also scale to doing this with the knees on the box.

For the burpee pull ups you will perform a burpee and then jump up and do a pull up. For the burpee the chest and thighs must touch the ground at the bottom and your chin must be above the bar at the top.

If you aren't ready to do these with full pull ups, you will do a burpee into a jumping pull up. To do this you will do the burpee, step up onto a box or whatever you are jumping off of and then do the jumping pull up each time. You may also sub just burpee hop overs.

You may also do 6 burpees then 6 ring/trx/supine barbell/upright rows.

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!

If you choose burpee muscle ups, make sure you take a moment coming out of the burpee to set yourself up in a good position for the muscle up. For the muscle up be patient and focus on getting a super hollow position with shoulders behind the bar/rings before you turn it over.

MAMA MODIFICATIONS

WALLWALKS - Please measure risk vs. reward when considering if you can/should perform this movement. If you are unable to maintain midline stability, posture and proper breathing mechanics throughout the duration of the entire movement please sub: Inchworms, Box/Pike Walk outs, Shoulder Taps

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

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.

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. 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 08/19/19

SHIFT TIP 08/19/19

SHIFT WARM UP

Simple SHIFT Warm Up

SHIFT WORKOUT

15 Min AMRAP
As Many Rounds and Reps as possible in 15 Min

3 Inchworms
6 Rows
9 KB Deadlift

Idea of weight for men: 50-70# KB
Idea of weight for women: 30-50# KB

You can also do deadlifts with a single or 2 dumbbells if you don't have the KB for this one!

Score is total number of completed rounds and any additional reps completed in 15 min.

For the inchworms will start in a standing position. You will place the hands down in front of the feet. Start walking the hands out to a plank position. From here you can either add a push up - or skip it, your choice. You then walk your hands back into your feet and stand all of the way back up. That is 1 rep.

You will complete 3 inchworms.

For the rows you will choose an angle that will allow you to do 6 in no more than 2 sets. That means you can do something like 3-3 or 4-2 each time to get those done. The more parallel to the floor your body is, the more difficult they become.

If you don't have anything to do rows, but you DO have a pull up bar - you can also sub jumping pull ups. For these, make sure you are able to bend your knees and use a lot of leg to help you up. When you are standing with your arms extended overhead - the pull up bar should hit the middle of your forearm. Do not use a slow lower for this workout. Jump up and come down fast.

No pull up bar and no rows? You may sub upright rows for this workout as well!

For the deadlifts the kettle bell or dumbbell will be between the feet. Feet will be about shoulder width apart. Keep the heels down and the bell RIGHT between your feet - not out in front of you. Bend the knees slightly and avoid them caving IN. This is not a squat, however - your chest should be OVER the kettle/dumbbell. Arms are straight and long, chest is up.

From here, you will drive through the heels to stand up, squeezing the cheeks at the top. Reach the butt back, hinge at the hips, as you bend your knees to put the KB back down. Focus on keeping the back flat the entire time!!

MAMA MODIFICATIONS

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. 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.

INCHWORMS - If you notice any coning while performing Inchworms sub: BIRTHFIT bear crawls, BIRTHFIT Functional Progression 3, Overhead Plate Hold/March, DB Seated Press, Strict Press, Elevated Push Up, Floor Press, BIRTHFIT Dumbbell Windmill

ROWS - Focus on finding a height and posture that allows you to maintain a stable midline without any coning. If you need to sub and are working on managing the pressure in your belly or healing you pelvic floor SUB: Bent Over Rows, Upright Rows, or Banded Lat Pull Downs

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

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

PROGRAM A

PROGRAM A

WARM UP

Running Warm Up
Dumbbell Clean Warm Up

Workout

Complete:
Run 800 Meters
30 DB Step Up Overs
20 DB Hang Power Cleans

Rest 2 Min

20 DB Hang Power Cleans
30 DB Step Up Overs
Run 800 Meters

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

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

Step Up Height: 22-24" for Men / 18-20" for Women

Score: Total Time Including Rest
Goal: Under 18 Min

For the 800m run, you're working with 4-5 minutes. If unable to run due to space or weather purposes - 4 min doubles/singles/low step ups/Mtn Climbers/taps to a low target.

If 800m will take longer than 5 minutes, shorten the distance to 600m.

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

Try to find a good pace and load on the step up overs that you can do at least 10 reps without putting the dumbbells down. If you break more than that, keep it short enough to just reset your grip and keep going!

If you don't have a box, use a bench, if you don't have a bench, you can step up on to a stair as you would a normal step up or use a stack of plates. If you need to lower the height of the step for safety or ability reasons - do that!

Nothing to step on at all? Sub lunges!

Feel free to lower the weight all of the way down to nothing if you need to!

For the hang power clean the DBs will start at the waist! Hand are just outside of the legs and feet are hip width apart. Keep the heels down and the chest up and dip slightly by adding a slight bend in the knees and hinging slightly at the hip. Keep the arms long and straight. Stand up hard and fast. Shrug! Pull the dumbbells up as you you pull yourself down. Move the elbows around FAST and catch the weight in a partial squat with the dumbbells on the shoulders. The elbows are high and belly tight. Stand to complete the rep.

Lower the DBs just to the hip to start the next rep.

This workout would be a fun one to switch the cleans out for a heavy sandbag, tire flip, or d-ball over the shoulder! If you have that stuff - go for it!

PROGRAM B

PROGRAM B

WARM UP

Barbell Clean Warm Up
Running Warm Up

Workout

Complete:
Run 800 Meters
30 DB Step Up Overs or Barbell Step Ups
20 Hang Power Cleans

Rest 2 Min

20 Hang Power Cleans
30 DB Step Ups Overs or Barbell Step Ups
Run 800 Meters

RX Men: 40ish# DBs/KBs or Plates for Step Up Overs / 95-115# Hang Power Cleans
RX Women: 25#ish DBs/KBs ro Plates for Step Up Overs / 65-75# Hang Power Cleans

RX + Men: 40ish# DBs/KBs or Plates for Step Up Overs / 135# + Hang Power Cleans
RX + Women: 25#ish DBs/KBs ro Plates for Step Up Overs / 95# + Hang Power Cleans

Step Up Height: 22-24" for Men / 18-20" for Women

**You may also choose to do Sandbag Step Up Overs and Sandbag Hang Power Cleans

**This is written as though you are doing the step up overs with dumbbells/kbs and hang power cleans with the bar. If you don't have dumbbells put the bar on your back and just do regular step ups (NO OVER).

Score: Total Time
Goal: 20 Min or less

For the 800m run, you're working with 4-5 minutes. If unable to run due to space or weather purposes - 4 min doubles/singles/low step ups/Mtn Climbers/taps to a low target.

If 800m will take longer than 5 minutes, shorten the distance to 600m.

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

Remember if you are using a barbell just step up NOT OVER!

If you don't have a box, use a bench, if you don't have a bench, you can step up on to a stair as you would a normal step up or use a stack of plates. If you need to lower the height of the step for safety or ability reasons - do that!

Nothing to step on at all? Sub lunges!

Feel free to lower the weight all of the way down to nothing if you need to!

The hang power clean you might go a little heavier than what you are used to. But, choose a load that you can do at least 5 reps at a time. You really don't want to break up the reps into more than 4 sets.

For the hang power clean the bar will start at the waist! Hand are just outside of the legs and feet are hip width apart. Keep the heels down and the chest up and dip slightly by adding a slight bend in the knees and hinging slightly at the hip. Keep the arms long and straight. Stand up hard and fast. Shrug! Pull the elbows high and outside as you pull yourself under the bar slightly. Move the elbows around FAST and catch the bar in a partial squat with on the shoulders with the elbows high and belly tight. Stand to complete the rep.

Lower the bar just to the hip to start the next rep.

This workout would be a fun one to switch the cleans out for a heavy sandbag, tire flip, or d-ball over the shoulder! If you have that stuff - go for it!

PROGRAM C

PROGRAM C

WARM UP

Full Body Simple Warm Up
Box Jump Warm Up

Workout

Complete:
Row 1000 Meters
or
Bike 60 Cal Men / 44 Cal Women
30 DB Step Up Overs
20 DB Hang Power Cleans

Rest 2 Min

20 DB Hang Power Cleans
30 DB Step Up Overs
Row 1000 Meters
or
Bike 60 Cal Men / 44 Cal Women

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

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

Step Up Height: 22-24" for Men / 18-20" for Women

Can also use your sandbag with this version!

Score: Total Time Including Rest
Goal: Under 18 Min

For the bike/row make sure you keep it to 5 minutes or less. Shorten the distance or reduce calories as needed.

For the 800m run, you're working with 4-5 minutes. If unable to run due to space or weather purposes - 4 min doubles/singles/low step ups/Mtn Climbers/taps to a low target.

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

Find a good pace and load you can do at least 10 smoothly without putting the DBs down.

If you don't have a box, use a bench, if you don't have a bench, you can step up on to a stair as you would a normal step up or use a stack of plates. If you need to lower the height of the step for safety or ability reasons - do that!

Nothing to step on at all? Sub lunges!

Feel free to lower the weight all of the way down to nothing if you need to!

For the hang power clean the DBs will start at the waist! Hand are just outside of the legs and feet are hip width apart. Keep the heels down and the chest up and dip slightly by adding a slight bend in the knees and hinging slightly at the hip. Keep the arms long and straight. Stand up hard and fast. Shrug! Pull the dumbbells up as you you pull yourself down. Move the elbows around FAST and catch the weight in a partial squat with the dumbbells on the shoulders. The elbows are high and belly tight. Stand to complete the rep.

Lower the DBs just to the hip to start the next rep.

This workout would be a fun one to switch the cleans out for a heavy sandbag, tire flip, or d-ball over the shoulder! If you have that stuff - go for it!

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

HANG 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 inefficient movement patterns.

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