9219

TIP DB BB SAVE YOUR GRIP IN THE FRONT SQUAT

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: OLY
POST: BUTTS & GUTS

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

PROGRAM A

PROGRAM A

WARM UP

Running Warm Up
Squat Warm Up
Pull Up Warm Up

WORKOUT

For Time

4 Rounds
400m Run
20 DB Squats
20 Pull Ups

Rest 2 Min Between Rounds

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

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

Score: Slowest Round ONLY
Goal: Under 6 Min

We want to keep the intensity pretty high during these periods of work as you will get a full 2 minutes to recover between each round.

So choose a load on the squats that you won't have to take a lot of breaks and if you do break, it is only for a few seconds.

Same with the pull ups, choose a variation that you can complete the reps in MAX 4 sets with a really short break in between. Think 90 seconds at the most.

For the 400m run, you're working with 2-3 minutes. If unable to run due to space or weather purposes - 2 min doubles/singles/low step ups/Mtn Climbers/taps to a low target.

For these squats, make sure the dumbbells are resting on the shoulders and the elbows are high! Keep the chest up, but do not overextend the back. Keep the belly tight!

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

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

For the pull ups you may do strict (lower the number to something that you can complete in max 4 sets), kipping/butterfly, jumping, ring/trx row. You may also do a row with the bar in the rack if none of those other options are available. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.

Whatever you choose make sure that you start all of the way at the bottom and either get the chin over or pull the chest all of the way up at the top!

PROGRAM B*

PROGRAM B

WARM UP

Running Warm Up
Squat Warm Up
Pull Up Warm Up

WORKOUT

For Time

4 Rounds
400m Run
15 Front Squats
20 Pull Ups

Rest 2 minutes in between rounds.

RX Men: 95#
RX Women: 65#

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

Score: Slowest Round Only
Goal: Under 6 Min

We want to keep the intensity pretty high during these periods of work as you will get a full 2 minutes to recover between each round.

So choose a load on the squats that you won't have to take a lot of breaks and if you do break, it is only for a few seconds.

Same with the pull ups, choose a variation that you can complete the reps in MAX 4 sets with a really short break in between. Think 90 seconds at the most.

For the 400m run, you're working with 2-3 minutes. If unable to run due to space or weather purposes - 2 min doubles/singles/low step ups/Mtn Climbers/taps to a low target.

For these squats, make sure the bar is resting on the shoulders with a loose fingertip grip and elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight!

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

To stand, lead with the chest and elbows - keeping the bar on the shoulder and not out in front. Stand fully for each rep.

For the pull ups you may do strict (lower the number to something that you can complete in max 4 sets), kipping/butterfly, jumping, ring/trx row. You may also do a row with the bar in the rack if none of those other options are available. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.

Whatever you choose make sure that you start all of the way at the bottom and either get the chin over or pull the chest all of the way up at the top!

PROGRAM C

PROGRAM C

WARM UP

Running Warm Up
Squat Warm Up
Pull Up Warm Up

WORKOUT

For Time

4 Rounds
500 Meter Row
OR
30 Cal Bike (Men) / 22 Cal Bike (Women)
15 Front Squats
20 Pull Ups

Rest 2 minutes in between rounds.

RX Men: 95#
RX Women: 65#

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

Can also choose to use the dumbbell version with the bike/row also!

Score: Slowest Round Only
Goal: Under 6 Min

We want to keep the intensity pretty high during these periods of work as you will get a full 2 minutes to recover between each round.

So choose a load on the squats that you won't have to take a lot of breaks and if you do break, it is only for a few seconds.

Same with the pull ups, choose a variation that you can complete the reps in MAX 4 sets with a really short break in between. Think 90 seconds at the most.

For the Bike/Row, you're working with 2-3 minutes. Adjust calories/distance to fit that time frame. Remember to breathe!

For these squats, make sure the bar is resting on the shoulders with a loose fingertip grip and elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight!

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

To stand, lead with the chest and elbows - keeping the bar on the shoulder and not out in front. Stand fully for each rep.

For the pull ups you may do strict (lower the number to something you won't really have to break). Kipping/butterfly, jumping, ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.

Whatever you choose make sure that you start all of the way at the bottom and either get the chin over or pull the chest 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.

SHIFT 090219

SHIFT TIP 090219

SHIFT WARM UP

Simple SHIFT Warm Up

SHIFT WORKOUT

5 Rounds

1 Minute Jog, Row, Bike, Taps, Single Unders or Low Step Ups
1 Min Air Squats
1 Min Ring or Upright Rows

No weight needed today - unless doing upright rows. In that case choose something that will allow you to get 10-15 reps each time!

Score: Total Reps of squats and rows
Goal: 125+

For this workout you will alternate the 3 stations at the top of the minute for 5 total rounds. This will take a total of 15 min exactly.

When the clock starts you will do 1 min of either a jog, row, bike, taps, single unders, or low step ups. Whatever you choose you will use for all 5 rounds. Keep a steady but uncomfortable pace for the full minute.

Once 1 min is up you will transition into doing 1 min of squats.

For the squats you will start with the feet shoulder width apart with your heels down. Stand tall. Lift the chest and tighten the belly. Reach the butt back and down. Keep the chest lifted, belly tight, and back flat. Drive the knees out as you go down and work to keep the heels down.

If you can keep the chest up and heels down - we would like you to get your butt lower than your knees at the bottom. If you tend to plop or collapse - you may choose to squat to a slightly higher target. Worry more about moving well - than going super fast.

You may even hold on to something for a counter balance if you need to - just make sure the butt goes back and heels stay down.

For the next minute you will do either a ring/TRX type row, a stretchy banded type pull down, or you may do a weighted upright row.

Make sure you start with the arms straight at the bottom each time and pull to the chest.

For the ring/trx rows remember that the more parallel your body is to the ground - the more difficult these reps become. We wamt you getting around 10-15 reps each time.

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.

9319

TIP BW SCALING THE DUBS

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: OLY - POWER
POST: SUNS OUT GUNS OUT - BUTTS AND GUTS

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Down Dog Flow, Calves/Ankles
Post:Chest Opener, Cool Down FLow

PROGRAM A*

PROGRAM A

WARM UP

Full Body Warm Up

Workout

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

20 Double Unders
10 Push Ups

RX+ Men and Women: 30 Double Unders / 15 Push Ups

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

There is really no escape in this one. It will be a lot of rounds that go quick so make sure you set a pace at the beginning that is sustainable and don't fall apart 4 minutes in!

Breathe and relax during the double unders.

Modify or break up the push ups early to avoid going to failure and having to do a lot of singles.

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 30 seconds each time. If 20 double unders will be really broken up, you may want to lower to 10-15 reps or maybe choose to go with the dumbbell hop overs or double rep singles for this workout.

For the push up we want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width. Squeeze your butt, your thighs and your belly. No sagging hips or snaking.

Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor. Stay engaged. Press back up to the the top until arms are totally straight.

To maintain solid movement, positions and full range of motion, you can go from the knees or elevate your hands on a bench or box.

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.

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.

SHIFT 090319

SHIFT TIP 090319

SHIFT WARM UP

Simple SHIFT Warm Up

SHIFT WORKOUT

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

10 Single Unders, or Line Hops
5 Push Ups

No weight needed today!

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 10 Rounds +

Super simple one that can be done ANYWHERE today crew!

The reps are LOW which means you shouldn't ever really have to break and should be able to keep moving the whole time!

For the first movement you may choose between single unders with your jump rope, hops over a dumbbell (either facing or lateral), or hops back and forth over a chalk line or something like that on the ground.

If you choose the hops you may either face the line and hop over it and then back. Each hop counts as one rep so you will do forward + back 5 times. Or you can jump over laterally so back and forth 5 times (10 jumps total).

If you are unable to jump you can even do a small skip over. Or - of course are welcome to sub low step ups.

For the push ups you may perform these from your knees, your toes, or even elevated on a box.

Your hands should be just outside of the shoulders - and at chest height. You want to focus on keep the elbows back and down - and not flaring out. Do not allow your body to snake or worm. Keep the shoulders in line with the hips! Keep that belly tight.

Come ALL of the way down to touch the ground or the box. Press all of the way to lock out!

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.

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.

9419

TIP BW JUMPING LUNGES

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
POST: SUNS OUT GUNS OUT
EITHER: GYMNASTICS
SWAP: SANDBAG

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

PROGRAM A

PROGRAM A

WARM UP

Full Body Simple Warm Up
Shoulder Warm Up

WORKOUT

For Time
120 Alternating Single Arm Dumbbell Snatches

Every 2 Min complete:
20 Jumping Lunges
This includes at the very beginning.

RX MEN: 40# DB
RX WOMEN: 25# DB

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

RX+ Option: 160 Reps

Score: Total Time to Complete
Goal: 12 Min or Less

Ooh this is going to get spicy! You want to get in enough snatches every 2 minutes so you don't have to do too many rounds of jumping lunges because those will definitely catch up to you. Choose a load that you can complete at least 20 DB snatches every time.

For the single DB power snatch the dumbbell will start on the ground. You will have your feet under your shoulders with the dumbbell between the feet and the heels down. You will have a hinge at the hip and a bend at the knee. Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear. In the catch the heels are down, knees out, chest up. Stand to finish. Alternate hands with each rep. So by the end of this you will have done 60 on each arm.

For the jumping lunges, start in a standing position with feet under hips. Jump into a split position with one foot forward and one foot back, feet hip to shoulder width apart. Keep your chest up and belly tight in the landing and throughout the movement.

Lower your back knee down to gently make contact with the floor. Keep the heel of your front foot rooted into the ground. Then, jump and switch your feet to land in a split position with the opposite foot forward.

Both feet should strike the ground at the same time in the landing.

Of course you may sub to reverse, stepping, or walking lunges. If you want to keep it explosive, try squat jumps!

PROGRAM B*

PROGRAM B

WARM UP

Full Body Simple Warm Up
Snatch Warm Up

WORKOUT

For Time
75 Power Snatches

Every 2 Min complete:
20 Jumping Lunges
This includes at the very beginning.

RX MEN: 75#
RX WOMEN: 55#

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

RX+ Option: 100 Reps

Score: Total Time to Complete
Goal: 12 Min or Less

Ooh this is going to get spicy! You want to get in enough snatches every 2 minutes so you don't have to do too many rounds of jumping lunges because those will definitely catch up to you. Choose a load that you can complete at least 12-13 snatches every time.

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 jumping lunges, start in a standing position with feet under hips. Jump into a split position with one foot forward and one foot back, feet hip to shoulder width apart. Keep your chest up and belly tight in the landing and throughout the movement.

Lower your back knee down to gently make contact with the floor. Keep the heel of your front foot rooted into the ground. Then, jump and switch your feet to land in a split position with the opposite foot forward.

Both feet should strike the ground at the same time in the landing.

Of course you may sub to reverse, stepping, or walking lunges. If you want to keep it explosive, try squat jumps!

PROGRAM C

PROGRAM C

WARM UP

Full Body Simple Warm Up
Shoulder Warm Up

WORKOUT

For Time
75 Sandbag Ground to Overhead

Every 2 Min complete:
20 Jumping Lunges

This includes at the very beginning.

No RX or RX+ for the bags.

Ideal Sandbag Weights:
Men: 50-70#
Women: 25-45#

**You may also choose to do a heavy ball over the shoulder. Pick reps that will allow you to get at least 15 or so each cycle.

RX+ Option: 100 Reps

Score: Total Time to Complete
Goal: 12 Min

Ooh this is going to get spicy! You want to get in enough ground to overheads every 2 minutes so you don't have to do too many rounds of jumping lunges because those will definitely catch up to you. Choose a load that you can complete at least 12-13 SB Ground to Overheads every time.

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!

For the jumping lunges, start in a standing position with feet under hips. Jump into a split position with one foot forward and one foot back, feet hip to shoulder width apart. Keep your chest up and belly tight in the landing and throughout the movement.

Lower your back knee down to gently make contact with the floor. Keep the heel of your front foot rooted into the ground. Then, jump and switch your feet to land in a split position with the opposite foot forward.

Both feet should strike the ground at the same time in the landing.

Of course you may sub to reverse, stepping, or walking lunges. If you want to keep it explosive, try squat jumps!

MAMA MODIFICATIONS

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

JUMPING LUNGES - Use any of the modifications for Alternating Lunges or sub squat jumps.

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!

ALTERNATING LUNGES - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller step/less range of motion, or step up or forward instead of step back in the lunge lunge. You can 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.

SHIFT 090419

SHIFT TIP 090419

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

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

10 Alternating Lunges
10 KB/DB Swings

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

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

For this workout you will work for 12 min. You will do 10 alternating lunges (5 on each leg) and then 10 kb/db swings. Keep repeating that cycle back and forth until the time is up!

For the lunges you may choose to do forward or reverse stepping lunges. Make sure that you take a long enough step that your front heel stays planted when your back knee lightly touches the ground. Don't allow that front knee to cave in and keep the torso up! Drive through the front heel to stand completely. Alternate feet with each rep.

If you are unable to go all of the way down, you may shorten it a bit, but make sure to keep weight evenly distributed - and avoid completely loading the front leg/knee.

You may also sub the lunges for a step up or a single leg toe touch (like a single leg deadlift with no weight).

For the swings you will hold the weigh in both hands at the waist. Feet are shoulder width apart with the heels down, arms straight, and chest up. Reach the butt back and keep the belly tight/chest up as you pull the weight through your legs with straight arms. Stand up tall and fast. Squeeze the legs and the butt fast! Then guide the weight to eye level using the upper body.

Allow gravity to bring back down for the next rep - but remain in control with the heels down, knees out, belly tight, and chest up!

MAMA MODIFICATIONS

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

JUMPING LUNGES - Use any of the modifications for Alternating Lunges or sub squat jumps.

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!

ALTERNATING LUNGES - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller step/less range of motion, or step up or forward instead of step back in the lunge lunge. You can 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.

9519

TIP BW SHOULDER ACTIVATION IN THE WALL WALK

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: POWER
POST: SUNS OUT GUNS OUT
EITHER: GYMNASTICS
SWAP: SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Warm Up Flow, Thoracic Spine Release
Post: Hamstrings, Shoulder Stretch

PROGRAM A

PROGRAM A

WARM UP

Full Body Warm Up

WORKOUT

EMOM 16 Min:
(Every minute on the minute for 16 minutes)

1st min - 5L/5R Staggered Stance Deadlifts
2nd min - 2-3 Wall Walks

RX Men: 40-50# Dumbbells
RX Women: 25-35# Dumbbells

RX+ Option: May try heavier dumbbells.

RX Plus Men: Add a 4th Wall Walk or 6th Deadlift to each side
RX Plus Women: Add a 4th Wall Walk or 6th Deadlift to each side

Score: Total Reps (so if you complete them all just add it all up) FORM is more important than speed here!
Goal: Go all 16 minutes!

Okay so priority number one is to get all the reps, that's 80 deadlifts!
Make sure you choose a load that you can maintain solid technique for every one of those reps. The staggered stance variation of the deadlift is very hamstring intensive so don't overdo it on the weight!

For the deads and the wall walks, set yourself up to allow for about 20 seconds to rest between movements. At least in the first few rounds.

For the staggered stance deadlifts the DBs will start on the ground. One DB on each side of your front foot. Feet are hip width apart but one foot is about a foot or so ahead of the other.

Heels are down and knees are bent. Hands and grip are outside the front leg. Arms are straight. Chest is up. Belly tight. Back flat! To lift the DBs drive the heel of your front foot into the ground and lift the chest. Keep the arms straight as you stand. Keep the arms long and straight. Keep the chest up and belly tight. Stand all of the way up at the top.

To lower - reach the butt back. Keep the chest lifted and belly tight. Keep that front heel down. Once past the knees you will re-bend the knees and bring the DBs back to the starting position under control. Only one head of each dumbbell needs to touch at the bottom!

Set up for wall walks in the bottom of a push up with feet against the wall. Walk your feet up the wall as you press to the top of a push up then back toward the wall. Keep your belly tight and do not overarch you back. Touch your chest to the wall then walk your hands out and feet down to the floor.

Don't slide or flop!

Modify by going only part of the way up or doing pike up on the box or even inchworms.

Pike up on the box starts in the top of a push up with toes on a box. Keep your toes planted and walk your hands toward the box until you are in a 90° pike position at the top. Then, walk your hands back out.

PROGRAM B*

PROGRAM B

WARM UP

Full Body Warm Up

WORKOUT

16 Min EMOM
(Every Minute on the Minute for 16 Min)

1st min - 10 Deadlifts
2nd min - 2-3 Wall Walks

RX Men: Heavy with Great Form
RX Women: Heavy with Great Form

RX Plus Men: Add a 4th Wall Walk
RX Plus Women: Add a 4th Walk

Score: Weight used for Deadlift
Goal: Go all 16 minutes!

Okay so priority number one is to get all the reps, that's 80 deadlifts!
Make sure you choose a load that you can maintain solid technique for every one of those reps.

Totally cool to break up the reps into a couple sets. For the deads and the wall walks, set yourself up to allow for about 20 seconds to rest between movements. At least in the first few rounds.

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.

Set up for wall walks in the bottom of a push up with feet against the wall. Walk your feet up the wall as you press to the top of a push up then back toward the wall. Keep your belly tight and do not overarch you back. Touch your chest to the wall then walk your hands out and feet down to the floor.

Don't slide or flop!

Modify by going only part of the way up or doing pike up on the box or even inchworms.

Pike up on the box starts in the top of a push up with toes on a box. Keep your toes planted and walk your hands toward the box until you are in a 90° pike position at the top. Then, walk your hands back out.

PROGRAM C

PROGRAM C

WARM UP

Full Body Warm Up

WORKOUT

16 Min EMOM
(Every Minute on the Minute for 16 Min)

1st min - 8+ Sandbag Slams
2nd min - 2-3 Wall Walks

RX Men: Use the bag you've got
RX Women: Use the bag you've got

RX Plus Men: Add a 4th Wall Walk or do more slams!
RX Plus Women: Add a 4th Wall Walk or do more slams!

Score: Total Reps Combined!
Goal: Go all 16 minutes get at least 64 slams!

Okay so priority number one is to get all the reps, that's 64+ slams!

For the slams and the wall walks, set yourself up to allow for about 20 seconds to rest between movements. At least in the first few rounds. So if you are working with a heavier bag, feel free to adjust the reps to allow for appropriate rest/transition time at the bottom of the minute.

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.

Set up for wall walks in the bottom of a push up with feet against the wall. Walk your feet up the wall as you press to the top of a push up then back toward the wall. Keep your belly tight and do not overarch you back. Touch your chest to the wall then walk your hands out and feet down to the floor.

Don't slide or flop!

Modify by going only part of the way up or doing pike up on the box or even inchworms.

Pike up on the box starts in the top of a push up with toes on a box. Keep your toes planted and walk your hands toward the box until you are in a 90° pike position at the top. Then, walk your hands back out.

MAMA MODIFICATIONS

STAGGERED STANCE DEADLIFT - This can be a great movement for Mamas but if the shape of the belly, unsteady balance, or pubic symphisis is making the movement uncomfortable or painful, you might want to try the Shift programming with KB/DB Deadlifts and/or any of those modifications.

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

KB/DB Deadlift - If your pregnant and the shape of your belly is making reaching the floor difficult or if you're postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift or elevate the DBs/KB so its not so low to the ground when you pick it up. If you are working on healing any pelvic floor dysfunction make sure you are able to breathe properly throughout the entire range of motion and that you are not bracing or bearing down.

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

SHIFT 090519

SHIFT TIP 090519

SHIFT WARM UP

Full Body Simple Warm Up

SHIFT WORKOUT

8 Rounds

12 KB/DB Deadlifts
3-4 Inchworms

Idea weight for Men: 35-55# Single KB/DB - or - pair of lighter dumbbells
Idea weight for Women: 12-25# Single KB/DB - or - pair of lighter dumbbells

Score: Total Time
Goal: 12 min or less!

For this workout you will do 8 total rounds of 12 deadlifts and either 3 or 4 inchworms. You choose the number of inchworms based on how proficient you are at them! There is no wrong choice - and you can always go up or down mid workout if you need to!

For the deadlifts you will either have a single weight between the feet or a pair of lighter weights held on the outside of the feet. Either way you will have your heels down, your knees bent, butt back, belly tight and chest lifted. The arms should be straight and the weight pulled back close to the body.

To lift the weight you will drive the heels into the ground as you lift the chest and finally squeeze the cheeks to bring you to a full standing position. Arms are always straight and torso stays rigid!

To lower reach the butt back, keep the belly tight and chest lifted. As you start to lower you can bend the knees slightly and touch the weight to the ground at the bottom.

Avoid any rounding of the back! Keep the belly tight and allow the knees too bend!

For the inchworms you will start in a fully standing position. You will place the hands on the ground in front of you. From there you will walk the hands away from the feet and come to a plank (top of a push up) position. From here you will perform a push up - lowering to your knees if necessary! Press back up and walk your hands back to your feet. Then stand.

You may take the push up out if necessary. You may also lower the number to 2 or even 1 rep if you need to!

MAMA MODIFICATIONS

STAGGERED STANCE DEADLIFT - This can be a great movement for Mamas but if the shape of the belly, unsteady balance, or pubic symphisis is making the movement uncomfortable or painful, you might want to try the Shift programming with KB/DB Deadlifts and/or any of those modifications.

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

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.

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

9619

TIP BW STEP UP AND OVER IMPROVISING

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: OLY
POST: SUNS OUT GUNS OUT

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Airplane Stretch, Warm Up Flow
Post: Sciatica/Piriformis, SI Joint Release

PROGRAM A*

PROGRAM A

WARM UP

Full Body Simple Warm Up
Box Jump Warm Up

Workout

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

9 Burpees
12 Weighted Step Up & Overs
15 Box Jumps

RX Men: 40# DBs / 22-24in Box
RX Women: 25# DBs / 18-20in Box

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

Score: Total completed rounds + any additional reps.
Goal: 6 Rounds +

Lots of explosive and dynamic movement today! Adjust the load and box height to allow for roughly 3 minute rounds.

Breathe on the burpees, keep your belly tight in the step up & overs, focus on the box in those jumps and have fun!!

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

For 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.

For the box height roughly 24" for fellas and 20" for ladies. 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.

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

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

PROGRAM B

PROGRAM B

WARM UP

Full Body Simple Warm Up
Box Jump Warm Up

Workout

20 Min AMRAP
(As many rounds and reps as possible in 20 minutes)

9 Burpees
12 Barbell Step Ups*
15 Box Jumps

RX Men: 75# / 22-24in Box
RX Women: 55# / 18-20in Box

RX Plus Men: 95-115#
RX Plus Women: 65-80#

*Bar is on back rack

Score: Total completed rounds + any additional reps.
Goal: 6 Rounds +

Lots of explosive and dynamic movement today! Adjust the load and box height to allow for roughly 3 minute rounds.

Breathe on the burpees, keep your belly tight in the step ups, focus on the box in those jumps and have fun!!

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

For the step ups you will have the barbell on your back. Height for step up should be 22-24" for Men and 18-20" for women. If you can make that happen and it is a safe and challenging but comfortable height for you - go for it! You will place your WHOLE foot on the box. Use a lower box if you need to! Making sure you drive through the heel and stand all of the way up - don't allow your knee to cave in as you stand. Alternate feet at the BOTTOM of each step. Each time you step up counts as 1 rep. So for a set of 12 you end up doing 6 per side.

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

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

PROGRAM C

PROGRAM C

WARM UP

Full Body Simple Warm Up
Box Jump Warm Up

WORKOUT

20 Min AMRAP
(As many rounds and reps as possible in 20 minutes)

9 Burpees
12 Sandbag Step Overs
15 Box Jumps

RX Men: Use bag you've got / 22-24in Box
RX Women: Use bag you've got / 18-20in Box

RX Plus Men: 7+ Rounds
RX Plus Women: 7+ Rounds

Score: Total completed rounds + any additional reps.
Goal: 6 Rounds +

Lots of explosive and dynamic movement today! Adjust box height or modify step overs to allow for roughly 3 minute rounds.

Breathe on the burpees, keep your belly tight in the step up overs, focus on the box in those jumps and have fun!!

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

For the sandbag step overs, choose a box that is roughly 22-24" for men and 18-20" for women. First, clean the bag to your right shoulder. Make sure you are stable and the bag is secure on your shoulder. Plant your left hand on the box. Step your right foot on to the box. Keep your belly tight as you pick up your left foot and step it through to the other side of the box. Step your right foot to the floor, turn and repeat from the other side.

Modify by lowering the weight or box height. Possible subs are Sandbag Step Ups, Sandbag Step Up & Over or try it with a dumbbell in one hand.

For heavier bags, you might also decrease reps to 9 or switch to Sandbag Lunges.

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

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

MAMA MODIFICATIONS

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

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

BOX JUMP - 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 090619

SHIFT TIP 090619

SHIFT WARM UP

Simple SHIFT Warm Up

SHIFT WORKOUT

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

5 Burpees
10 Step Ups
15 Plate Hops or Chalk Line Jump Overs

No weight needed today!
(May add light weight to the step ups if you are feeling up to it!)

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

Oh man - this is a fun one. You will set the clock for 15 min and cycle through 5 burpees - 10 step ups - 15 plate hops or chalk line jump overs!

For the burpees you may choose regular, step in and out, knee push up, no push up, or even elevated burpees. We don't want these to take longer than about 45 seconds even when you are tired! So choose the right style!

For the step ups in this workout we want you to choose a height that is challenging but safe and manageable. Make sure your whole foot is on the step and that you drive through your heel to stand. You will alternate feet with each step so you end up doing 5 per leg per set.

If you are feeling motivated and want to hold some light dumbbells in your hands for the step ups - give it a try! Just don't allow yourself to slow down TOO much!

For the plate hops we would like to see you actually jump onto something low if possible! This could be a bumper plate (plate hops) or even a curb, a book (if it's safe and big enough) - you get the idea. You can also choose to jump completely over something like a broomstick or a chalk line on the ground.

If you are unable to jump you may choose to try more of a skip onto or over your object. And if that still won't work you may choose to do 30 seconds of taps!

MAMA MODIFICATIONS

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

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

BOX JUMP - 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.

9719

TIP BW JUMPING FEET IN FOR MANMAKERS

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

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
Shoulder Warm Up

WORKOUT

7 Rounds

Run 200 Meters
7 Manmakers

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

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

**You can also do this with a sandbag burpee + squat clean + thruster.

Score: Total Time
Goal: Under 21 min

So the goal is to average under 3 minute rounds.  Make sure the run takes MAX 90 seconds, ideally closer to 60 so you may adjust the distance as needed.  Try to find a smooth pace for the man makers and make sure you breathe!

For the 200m run, you're working with 60-90 seconds.  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 man makers you will place your hands on the dumbbells roughly shoulder width apart. Jump or step

your feet back.  Place your knees down if you need to and perform a push up. Then perform a renegade row on each side.  From the top of the push up position you will pull the elbow back, bringing the dumbbell to the side of the rib cage.  Try to avoid rotating, allowing the hips to come up, or sagging the hips.  Lower the dumbbell back to the ground and repeat on the other side.

Then jump or step the feet in. Dumbbells may be inside or outside the feet based on your preference.  Heels down, chest up, flat back, knees are bent.  Stand up hard and fast keeping the dumbbells close and pull them up your body as you pull yourself under. Catch with the elbows high and the DBs on your shoulders in the bottom of a squat. Heels down, knees out, butt lower than knees, chest up, belly tight, back flat.

Drive through the heels to stand up.  Stand up hard and fast to pop the dumbbells off of the shoulders.  Keep the belly tight and finish by pressing to lockout with the biceps by the ears.

PROGRAM B

PROGRAM B

WARM UP

Running Warm Up
Squat Warm Up
Shoulder Warm Up

WORKOUT

7 Rounds

200m Run
7 Barbell Manmakers

RX Men: 95#
RX Women: 65#

RX Plus Men: 115+#
RX Plus Women: 80+#

Goal: Under 21 min

So the goal is to average under 3 minute rounds. Make sure the run
takes MAX 90 seconds, ideally closer to 60 so you may adjust the distance as needed. Try to find a smooth pace for the manmakers and make sure you breathe!

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

1 BARBELL MANMAKER =
DEADLIFT
BENT OVER ROW
HANG SQUAT CLEAN
THRUSTER

For the deadlift make sure the heels stay down and the bar stays close. Keep the chest up and belly tight. Start with a hinge at the hip and a bend in the knee with straight arms. Stand completely at the top. Then bring the bar back to below the knee but not all of the way to the ground. Keep the knees slightly bent and the chest up. Pull the bar to the chest with the elbows going back then lower back to below the knee. Stand.

Perform a hang squat clean by dipping forward slightly, reaching the butt back and bending the knees. Allow the bar to travel down the leg. Chest up, belly tight. Arms straight. Bar close. Stand fast and shrug. Pull the bar up your body as you pull yourself under. Shoot the elbows around and through quickly to catch on the shoulders with the elbows high in the bottom of a squat. Heels down, knees out, butt lower than knees, chest up, belly tight.

Stand up hard and fast. Pop the bar off of the shoulders. Keep belly tight and press to lockout!

PROGRAM C

PROGRAM C

WARM UP

Running Warm Up
Squat Warm Up
Shoulder Warm Up

WORKOUT

7 Rounds

250 Meter Row
OR
15 Cal Bike (Men) / 11 Cal Bike (Women)
7 Manmakers

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

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

**You can also do this with a sandbag burpee + squat clean + thruster.

Score: Total Time
Goal: Under 21 min

So the goal is to average under 3 minute rounds. Make sure the Bike/Row takes MAX 90 seconds, ideally closer to 60 so you may adjust the calories/distance as needed. Try to find a smooth pace for the man makers and make sure you breathe!

For the man makers you will place your
hands on the dumbbells roughly
shoulder width apart. Jump or step
your feet back. Place your knees down
if you need to and perform a push up.
Then perform a renegade
row on each side. From the top of the
push up position you will pull the elbow
back, bringing the dumbbell to the side
of the rib cage. Try to avoid rotating,
allowing the hips to come up, or sagging
the hips. Lower the dumbbell back to the
ground and repeat on the other side.

Then jump or step the feet in.
Dumbbells may be inside or outside the
feet based on your preference. Heels
down, chest up, flat back, knees are
bent. Stand up hard and fast keeping
the dumbbells close and pull them
up your body as you pull yourself under.
Catch with the elbows high and the DBs
on your shoulders in the bottom of a squat.
Heels down, knees out, butt lower than
knees, chest up, belly tight, back flat.

Drive through the heels to stand up. Stand
up hard and fast to pop the dumbbells
off of the shoulders. Keep the belly tight
and finish by pressing to lockout with
the biceps by the ears.

TEAM VERSION

TEAM VERSION

WARM UP

Running Warm Up
Squat Warm Up
Shoulder Warm Up

WORKOUT

In Teams of 2 Complete:
For Time

Partner 1: 200 Meter Run
Partner 2: Max Reps Man Makers

then

Partner 1: Max Reps Man Makers
Partner 2: 200 Meter Run

Keep Alternating back and forth until you complete 120 TOTAL Man Makers!!! (Combined)

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

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

**You can also do this with a sandbag burpee + squat clean + thruster.

Score: Total Time
Goal: Under 21 min

For the man makers you will place your
hands on the dumbbells roughly
shoulder width apart. Jump or step
your feet back. Place your knees down
if you need to and perform a push up.
Then perform a renegade
row on each side. From the top of the
push up position you will pull the elbow
back, bringing the dumbbell to the side
of the rib cage. Try to avoid rotating,
allowing the hips to come up, or sagging
the hips. Lower the dumbbell back to the
ground and repeat on the other side.

Then jump or step the feet in.
Dumbbells may be inside or outside the
feet based on your preference. Heels
down, chest up, flat back, knees are
bent. Stand up hard and fast keeping
the dumbbells close and pull them
up your body as you pull yourself under.
Catch with the elbows high and the DBs
on your shoulders in the bottom of a squat.
Heels down, knees out, butt lower than
knees, chest up, belly tight, back flat.

Drive through the heels to stand up. Stand
up hard and fast to pop the dumbbells
off of the shoulders. Keep the belly tight
and finish by pressing to lockout with
the biceps by the ears.

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.

MAN MAKERS - 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 in the row. 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!

5 Rounds
Not for Time
10 Single Leg Hip Thrusts Right
10 Single Leg Hip Thrusts Left
15 Goblet Reverse Lunge Right
15 Goblet Reverse Lunge Left
20 Love Taps
30 Russian Twists

No RX Weight. Go as heavy as you can for each movement maintaining the ability to go unbroken for each set. You are not necessarily going to use the same weight across the board.

Score is weight used for the thrusts

For the hip thrusts you can do this single leg version with just a single dumbbell. You will wan to lean against a box or bench with the shoulders on top of it when you press up.

Place the dumbbell on the hip of the foot that will stay on the ground. Drive through your heel and drive the butt to squeeze as your hips raise!

For the reverse lunges this week you will hold a dumbbell or kb (or even a plate) in front of you at chest/shoulder height. Do all reps on one side before doing the other. Back knee should kiss the ground for each rep. Make sure you take a big step back so you can drive through your heel.

A love tap is this: Sit on the ground with the legs straight. Sit up tall! place an object around the area of the ankle. For each rep you will lift the legs (fighting to keep them straight) up and over the object. That is one rep. Go back and forth!

A Russian twist will be with a weight in the hands. You will sit on the ground and lean back. Tap the object on the ground on one side, then the other. Going back and forth. For this one you must hit BOTH sides to complete 1 rep!

MAMA MODIFICATIONS

SINGLE LEG HIP THRUSTS: This can be such a great movement for Mamas! Focus on keeping your hips level and if you feel any instability try modifying to a regular hip thrust with both feet on the ground.

GOBLET REVERSE LUNGE: If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller step/less range of motion, or step up or forward instead of step back in the lunge lunge. You can hold the weight in the front rack or by your side like a farmer carry. You can also goblet 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.

LOVE TAPS: This movement puts 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

RUSSIAN TWISTS: Deep twists are generally not reccomended during pregnancy because of the pressure it can create in the belly and on the organs. Feel free to modify to any of the following movements: Pallof Press, Functional Progression 2,BIRTHFIT Dumbbell Windmill, BIRTHFIT Banded Woodchop, Elevated Plank Ups, Overhead Plate Hold,Waiter Walks, BIRTHFIT Bear Crawl

20 Alternating Hang Clean & Press
12 Bear Hug Lunges

18 Alternating Hang Clean & Press
12 Bear Hug Lunges

16 Alternating Hang Clean & Press
12 Bear Hug Lunges

14 Alternating Hang Clean & Press
12 Bear Hug Lunges

....Keep lowering Alternating Hang Clean & Press Number by 2 per Round - Keep Bear Hug Lunges at 12 Until...

2 Alternating Hang Clean & Press
12 Bear Hug Lunges

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

Score: Total Time
Goal: Under 25 Min

The bear hug grip is sneaky. Make sure you keep the bag close to your body but can still allow yourself to breathe in those lunges.

In the hang clean and presses you might try not using the handles!

For the alternating hang clean and press, step your feet outside the bag then grip the sides of the bag on the short side and deadlift it to the waist.

Arms are long and straight. Dip by hinging at the hip slightly and bending the knees. From here you will basically jump (stand up hard and fast) and SHRUG to make the sandbag weightless. Guide the sandbag UP the body by pulling the elbows high and outside. Pull YOURSELF down into a partial squat allowing the bag to meet on one shoulder. Keep your heels down, butt back, knees out.

From here you will take it overhead by pressing or push pressing. Stand up hard and fast to pop the sandbag off the shoulder. Punch the sandbag up and over your head until arms are fully extended. Lower the bag back to your shoulder then to the waist, bag between your legs to set up for the next rep.

For the bear hug lunge, hold the bag against your chest with your arms wrapped around the bag. Keep your belly tight, chest up and draw your elbows back alongside your ribcage to keep the bag close to your body. You may choose from forward stepping, reverse, or even walking lunges.

You will alternate legs so for the set of 12 for example - it's 6 per leg. Drive off of the heel and don't allow the knees to cave. We like the reverse lunge because the working leg stays planted so you end up being able to drive through the heel really well. You will step back and keep the heel down. Don't allow the knee to cave in. You will GENTLY touch the ground with the leg (knee) you stepped back with. Then drive off of the front foot (heel) to bring you back to standing. Switch legs for the next rep.

Shoulder Press (5 x 10 (rest as needed))

For these reps you need to choose a weight that you are PRETTY sure that you can get 10 in a row. If you do the first set and don't get 10 - lower the weight (unless you ALMOST got it - then try again). If you do the first set and you could have done 12 or more - make it heavier.

The bar will start on the shoulder with the elbows slightly in front. You will be standing, with the feet under the hips. There is no help from the lower body on this lift. Keep the belly tight. Move the face out of the way and PRESS UP! Finish the the bar locked out completely over your head and over the middle of your body. NO arching the back! Keep the belly tight! Lower the bar back to the shoulders with the elbows in front. No rebound or bounce from the lower body is allowed to aide the next rep.

If you need to absorb the lower, you may do so. But just re-set and start from the dead stop for the next rep.

Back Rack Lunge (6 x 5 (each side))

These are forward stepping lunges. You will do 5 on one side and then 5 on the other!

You will have the bar on the back.

Raise the chest and tighten the belly. Take a long step forward so that the front heel can stay down when the back knee touches. Avoid leaning forward with the torso. Keep the chest up. Avoid allowing the front knee to collapse in. Drive off of the front heel and bring feet back together.

Do all 5 on one side, then all 5 on the other without racking the bar or putting it down in between. Rest as needed between sets.

2 Rounds

30 Seconds Active Bar Hang
10 Banded Pass Throughs
10 Low Tuck to Standing Extension
20 Rebounding Straight Jumps

Active Bar Hang:

1. Begin hanging from the pull-up bar, with a shoulder width grip (hands will be shoulder width apart).
2. Engage the lats by pulling the shoulders down. There should be sizable space between the tops of your shoulders and your ears.
3. Tighten the core by pulling your belly button into your spine. This will help flatten out the lower back, setting you in a hollowed position.
4. Squeeze the glutes and round the hips under to further engage the core.
5. Keep your legs as tight as possible by squeezing the quads, and pointing your toes.

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 Extension:

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.

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

Min 1: 10 Knuckle Push Ups
Min 2: 5 Candlestick Roll + Box Jump + Jump Off + Stick

Subs and Modifications:
Set knees on the ground
Use a shorter box

Knuckle Push Ups:

1. Begin in a plank, position, with your hands in a fist. The tops of your knuckles should be in contact with the ground, wrists extended and strong.
2. Lower yourself to the ground, making sure your elbows track backwards.
3. Once your chest makes contact with the floor, push yourself back up, finishing in your starting position.

Candlestick Roll + Box Jump + Jump Off + Stick:

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. As you jump off the box, make sure to bend your knees on the landing, and stick it— Do not move your feet! The higher you jump, the more challenging it will be to land.

Skill Focus: Basic Bar Connections

EMOM 8 Min
(Every Min on the Min for 8 Min)

1 Bar Muscle Up
3 Casts
3 Bar Dips
1 Forward Roll Dismount

(All Performed on Same Minute)

Score= How many rounds you are able to get all done in the same minute.

Subs and Modifications:

Jumping bar muscle-up
Small casts
Shallow dips
Slow forward roll down
(Or just skip forward roll)Bar Muscle Up:

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

Casts:

1. Begin in a front support on the bar, with your hands gripping outside your hips
2. You will first hollow your body position (toes and shoulders will both come forward), and then swing your legs backward
3. As your legs swing backward, you press your hands down on the bar to brace the shoulders, and allow the power from your legs to lift your hips off the bar
4. You should resemble a (similar) plank position at the top of your cast
5. Land back in your front support on the bar to finish

Bar Dips:

1. Begin in a front support on top of the bar, with your hands gripping outside your hips, legs straight, and toes pointed
2. Dip down towards the bar, with your elbows tracking backwards, getting your chest as close to the bar as you can go
3. Push back up into a front support

Forward Roll:

1. Begin in a front support on top of the bar
2. With a slight bend in your elbows, allow your chest to fall forward, in front of the bar
3. Once you "roll" to your hips, allow your upper body to relax, so your arms straighten out
4. As gravity pulls you down, let your legs slide over the bar, until you come down into a full hang beneath the bar
5. Note: Make sure to keep your arms straight! You don’t want to bend them and pull your head towards the bar as you roll

Part 1:

3 sets
10-15 Ring Rows
10-15 Hammer Curls
Rest 1 min after the Curls

Score: Weight Used for Curls

For the ring rows, you can also use a TRX or supine barbell rows using a racked barbell. For both of these movements, avoid using momentum.

Part 2:

3 Sets
10-15 Supinated Grip Bent Rows
10-15 Barbell Curls
Rest 1 min after the Curls

Score: Weight for Rows

You can definitely sub dumbbells for these movements. Try turning your palms out a bit in the rows if you do.

For these bent over rows, use a supinated grip meaning palms out. Deadlift the bar to just below the knee. From here, keeping the torso position set and the chest lifted - you will pull the elbows back and bring the bar to just below the chest. Keep the belly tight. Bring the bar back to just below the knee with the arm straight at the bottom. No kipping or pulling your CHEST down!

Part 3:

3 Sets
10-15 Bent Over Rows
10-15 Rev Grip Curls
Rest 1 min after the Curls

Score: Weight for Rows

Both movements will use an overhand grip on this one. So on the curls, your palms will be facing away from you.

Snatch + 2 Overhead Squats (1 Set every 2:30 for 7 Sets)

Complete 1 Full Snatch from the Ground + 2 Overhead Squats

For this you can work power or full on the snatch.

The bar will start on the ground. Feet are under the hips and the hands are in a wide, overhead squat grip. Heels are down, knees are bent, hinge at the hip, bar close to the body, chest is up.

Start lifting the bar by digging the heels into the ground, pulling the bar IN and lifting the chest. Once past the knees you will pick up speed and jump straight UP - NOT forward. Keep the bar close. Add a shoulder shrug and pull the elbows high and outside. This pull with the elbows will pull the bar up AND pull you down underneath it. Turn the bar over quickly and then PRESS into it to lock it out and press yourself under.

You will catch in a solid overhead squat position. Weight in the heels, knees out, butt lower than the knees, chest up - no rounding or collapsing, armpits forward, shoulders pulled back and pressing INTO THE BAR HARD. Bar is over the middle of the body. Stand with the bar still over your head.

From here, you will perform an overhead squat. Keeping the bar over the middle of the body you will reach the butt back and down. Keep PRESSING into the bar! As you go down you will need to pull the bar back a bit to keep it over the middle of the body/foot. Drive the knees out and keep the chest up. Get the butt lower than the knees again. Stand to complete.

Repeat for one more rep.

Single Leg Deadlift (10 -1 (per side / alternating))

Don't mind the 10x1 in the instructions, use the same weight the whole time.

You will do 10 on the right, then 10 on the left. 9 on the right then 9 on the left. And so on until 1-1.

This is not for time. Rest as needed.

Score is weight that you use.

For this movement you will stand with the weight on one foot. Heel is down and the bar is held with the hands just outside of the legs. The bar will start on the ground. The working leg knee is bent slightly, the chest is lifted and back is flat. Lift the bar by digging the working heel into the ground, pulling the bar into the body and lifting the chest. Stand all of the way up with the bar and only on one foot. If you need to use the non working foot to tap the ground to re-set your balance a bit in this top position that is ok - but try to avoid it.

Lower the bar back to the ground by reaching the butt back and leaning the chest forward, but keeping it UP and the back flat/belly tight. The heel stays down and the bar stays close to the body.

RUN VERSION

STREET PARKING 5K PROGRAM WEEK: 4 RUN: 1 (Time)

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

RUN 300 M - FAST
1 MIN REST
RUN 400 M - MODERATE/FAST
2 MIN REST
RUN 500 M - MODERATE/FAST
2 MIN REST
RUN 600 M - MODERATE
2 MIN REST
RUN 500 M - MODERATE/FAST
2 MIN REST
RUN 400 M - MODERATE/FAST
2 MIN REST
RUN 300 M - FAST

Total: 3000 M

MODERATE = 75-80% - SUSTAINABLE / SLIGHTLY UNCOMFORTABLE
MODERATE/FAST = 80% (BETWEEN MODERATE AND FAST)
FAST = 85-90% - UNCOMFORTABLE BUT SUSTAINABLE

SCORE = TOTAL TIME (including rest)
GOAL = Play around with pushing past your normal MODERATE pace during the MODERATE/FAST sections today!

The total DISTANCE in this workout is short - but the speed and intensity should be kept HIGH!

Remember - endurance isn't just about LONG - but also being able to sprint when needed and build up that threshold.

Push the paces!

ROW VERSION

Row Version:

ROW 500 METERS -MODERATE/FAST
2 MIN REST

ROW 600 METERS - MODERATE/FAST
2 MIN REST

ROW 700 METERS - MODERATE/FAST
2 MIN REST

ROW 800 METERS - MODERATE
2 MIN REST

ROW 700 METERS - MODERATE/FAST
2 MIN REST

ROW 600 METERS - MODERATE/FAST
2 MIN REST

ROW 500 METERS - FAST

TOTAL METERS: 4400

SCORE = TOTAL TIME
GOAL: Go hard on the FAST paces and pretty hard on the others. On the 800 keep a steady pace.

You should need the rest.

Score: Total Time INCLUDING all of the rest. Do not mess up your paces to get a better time.

BIKE VERSION

Bike Version

Bike 2 Min -MODERATE/FAST
2 MIN REST
Bike 3 Min - MODERATE/FAST
2 MIN REST
Bike 4 Min - MODERATE/FAST
2 MIN REST
Bike 5 Min - MODERATE
2 MIN REST
Bike 4 Min - MODERATE/FAST
2 MIN REST
Bike 3 Min - MODERATE/FAST
2 MIN REST
Bike 2 Min - FAST

Total BIKE time: 23 Min

Total time INCLUDING rest: 35 Min

SCORE = Calories
GOAL: Go hard on the FAST paces and pretty hard on the others. Keep the 5 min section at a steady pace!

You should need the rest.

Score: Total Calories at the end. Do not mess up your paces to get a better time.

82619

TIP BB HANG CLEAN AND JERK REP TRANSITION

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: OLY
POST: BUTTS & GUTS

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

PROGRAM A

PROGRAM A

WARM UP

Dumbbell Clean Warm Up
Overhead Warm Up

WORKOUT

7 Min AMRAP
(As Many Rounds and Reps as Possible in 7 Min)

7 DB Hang Clean and Jerks
7 Lateral Burpees Over Dumbbells

Rest 3 Min

5 Min AMRAP
(As Many Rounds and Reps as Possible in 5 Min)

5 DB Hang Clean and Jerks
5 Lateral Burpees Over Dumbbells

Rest 2 Min

3 Min AMRAP
(As Many Rounds and Reps as Possible in 3 Min)

3 DB Hang Clean and Jerks
3 Lateral Burpees Over Dumbbells

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

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

Score: Total REPS at the end of all 3 AMRAPS
Goal: 150+ Reps or More! Can you get over 200??

For this workout you will want to choose a weight on the hang clean and jerk that is challenging but will not require you to break much if at all.

Because each AMRAP gets shorter and the rounds have less and less reps, you should roughly be able to get the same number of rounds in each AMRAP. Shoot for 5 rounds in each AMRAP (modify accordingly in order to do so) and you'll hit the goal!

For this movement you will pick up the dumbbells and start with them at your waist. Hands and dumbbells are outside of the legs with the arms straight. Feet are under the hips and heels are down. You will dip by bending the knees and hinging slightly at the hips. Keep the back flat and chest lifted. As you dip keep the arms straight.

Stand out of this dip position hard and fast. This will help to make the dumbbells weightless. Add a shoulder shrug and then guide the dumbbells up as you pull yourself down slightly into another dip. Make sure the elbows shoot around and through SUPER fast! The dumbbells should land on the shoulder with the elbow in front.

From here you should already be in a partial dip position with the heels down, chest up and the dumbbells on the shoulder. From that position drive the power from the legs into the dumbbells to POP them off of the shoulder. Drive the dumbbells UP until the arms are locked with the biceps by the ears at the top!

Lower completely back down to the waist or hang position to start the next rep.

For the lateral burpees you jump or step the feet out and will get the chest and the thighs to the ground in the bottom of a pushup/sprawl position. From here you will jump or step your feet in and jump laterally over the dumbbells.

Score is total reps!

PROGRAM B*

PROGRAM B

WARM UP

Barbell Warm Up
Overhead Warm Up

WORKOUT

7 Min AMRAP
(As Many Rounds and Reps as Possible in 7 Min)

7 Hang Power Clean and Jerks
7 Lateral Over Bar Burpees

Rest 3 Min

5 Min AMRAP
(As Many Rounds and Reps as Possible in 5 Min)

5 Hang Power Clean and Jerks
5 Lateral Over Bar Burpees

Rest 2 Min

3 Min AMRAP
(As Many Rounds and Reps as Possible in 3 Min

3 Hang Power Clean and Jerks
3 Lateral Over Bar Burpees

RX Men: 75-95#
RX Women: 55-65#

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

Score: Total REPS at the end of all 3 AMRAPS
Goal: 150+ Reps or More! Can you get over 200??

For this workout you will want to choose a weight on the hang clean and jerk that is challenging but will not require you to break much if at all.

Because each AMRAP gets shorter and the rounds have less and less reps, you should roughly be able to get the same number of rounds in each AMRAP. Shoot for 5 rounds in each AMRAP (modify accordingly in order to do so) and you'll hit the goal!

Remember your 2 minute breaks between each AMRAP. Focus on slowing your outbreath to help you recover.

For the hang clean & jerk you will pick up the bar and start with it at your waist. Hands are outside of the legs with the arms straight. Feet are under the hips and heels are down. You will dip by bending the knees and hinging slightly at the hips. Keep the back flat and chest lifted. As you dip keep the arms straight and pull the bar in to keep it close to the body.

Stand out of this dip position hard and fast. This will help to make the bar weightless. Add a shoulder shrug and then guide the bar up as you pull yourself down slightly into another dip. Keep the bar close to the body by bringing the elbows high and outside as the bar travels up. Make sure the elbows shoot around and through SUPER fast! The bar should land on the shoulder with the elbows in front.

From here you should already be in a partial dip position with the heels down, chest up and the bar on the shoulder. From that position drive the power from the legs into the bar to POP it off of the shoulder. Drive the bar UP until the arms are locked with the biceps by the ears at the top! Keep the belly tight!

Lower completely back down to the waist or hang position to start the next rep.

For the lateral burpees you jump or step the feet out and will get the chest and the thighs to the ground in the bottom of a pushup/sprawl position. From here you will jump or step your feet in and jump laterally over the bar.

PROGRAM C

PROGRAM C

WARM UP

Full Body Simple Warm Up
Dumbbell Shoulder Warm Up

WORKOUT

7 Min AMRAP
(As Many Rounds and Reps as Possible in 7 Min)

7 Sandbag Hang Power Clean and Jerks
7 Lateral Over Sandbag Burpees

Rest 3 Min

5 Min AMRAP
(As Many Rounds and Reps as Possible in 5 Min)

5 Sandbag Hang Power Clean and Jerks
5 Lateral Over Sandbag Burpees

Rest 2 Min

3 Min AMRAP
(As Many Rounds and Reps as Possible in 3 Min

3 Sandbag Hang Power Clean and Jerks
3 Lateral Over Sandbag Burpees

No RX or RX+

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

Score: Total REPS at the end of all 3 AMRAPS
Goal: 150+ Reps or More! Can you get over 200??

For this workout you will want to choose a weight on the hang clean and jerk that is challenging but will not require you to break much if at all.

Because each AMRAP gets shorter and the rounds have less and less reps, you should roughly be able to get the same number of rounds in each AMRAP. Shoot for 5 rounds in each AMRAP (modify accordingly in order to do so) and you'll hit the goal!

Remember your 2 minute breaks between each AMRAP. Focus on slowing your outbreath to help you recover.

For the hang clean and jerk you will first deadlift the sandbag to the waist. Your feet should be under the hips with the heels down. Arms are long and straight. You will dip by hinging at the hip slightly and bending the knees. From here you will basically jump (stand up hard and fast) and SHRUG to make the sandbag weightless. Guide the sandbag UP the body by pulling the elbows high and outside. Pull YOURSELF down into a partial squat. Heels down, butt back, knees out, elbows high with the sandbag on the biceps, belly tight.

From here you will do a jerk. If you are tired, or this starts to feel heavy, you can stand and reset. If you are feeling good - it's more efficient to go straight into the jerk from the catch position of the clean. Stand up hard and fast to pop the sandbag off of the biceps. Move the face out of the way. Punch the sandbag up as you press yourself back down underneath it. Land with the heels down, knees out. belly tight and the sandbag locked out over the middle of your body. Stand to complete. Lower back to the hips for the next rep.

For these burpees, start standing up next to your sandbag. Get your chest and thighs to the ground by either jumping or stepping back. Jump or step the feet back in. Jump over your sandbag. The rep is complete when you land on the other side.

MAMA MODIFICATIONS

HANG 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.

JERK/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.

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

SHIFT 082619

SHIFT TIP 082619

SHIFT WARM UP

Simple SHIFT Warm Up

SHIFT WORKOUT

10 Rounds

7 Hang Power Clean and Press
5 Burpees

Idea weight for Men: Single 35-55# KB/DB - OR - Pair of lighter dumbbells.
Idea weight for Women: Single Single 12-30# KB/DB - OR - Pair of lighter dumbbells

Score: Total time
Goal: Under 16 Min

If your first round takes longer than about 90 seconds - choose a lighter weight or lower the number of burpees.

For the hang power clean and jerks you will hold either a single dumbbell or kb in both hands at the waist or a pair of lighter dumbbells.

You will dip a bit with the knees bending and butt going back slightly. Keep the arms straight, weight pulled back, and heels down. Stand up hard and fast - shrug - and guide the weight up to the chest/shoulders. From here keep the belly tight and butt squeezed - and press the weight over your head finishing at lock out with the biceps by the ears.

For the burpees you may do regular burpees, no push up burpees, knee push up burpees, step in step out burpees, or even elevated burpees!

Find something that allows you to finish 5 in about 30 - 45 seconds or less!

MAMA MODIFICATIONS

HANG 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.

JERK/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.

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