101819

TIP DB 12 UP 12 DOWN LUNGE 10-18

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: OLY | POWER
POST: SUNS OUT GUNS OUT
EITHER: GYMNASTICS
SWAP: ENDURANCE (COULD ALSO DO THIS BEFORE OR AFTER THE WORKOUT TODAY IF DESIRED)

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Thoracic Spine Release | Pigeon Stretch
Post: Hips | Shoulder Stretch

PROGRAM A*

PROGRAM A

WARM UP

Full Body Simple Warm Up
Shoulder Warm Up

Workout

6 Rounds
1 Wall Walk
12 Half Up - Half Down Lunges* (Right Hand Up)
1 Wall Walk
12 Half Up - Half Down Lunges* (Left Hand Up)

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

RX+ Men: 50# DBs / 2 Wall Walks each time
RX+ Women: 35# DBs / 2 Wall Walks each time

*NEW VERSION- SEE DESCRIPTION!

Score: Total Time
Goal: Under 15 Min

This workout will really tax your core, so make sure that you are bracing yourself at all times!

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.

(NEW VERSION) - This 1/2 Up 1/2 Down Lunge will be one dumbbell locked out overhead with the other at the farmer carry position. Alternate your feet So for each set of 12 you do 6 per leg.

For the first set of 12 your right arm will be locked out holding the dumbbell with the bicep by the ear - and your left arm will hold the dumbbell by your side.

For the second set of 12 your left arm will be locked out holding the dumbbell with the bicep by the ear - and the right arm will hold the dumbbell by your side.

Make sure that you take a long enough step each time that the front heel can stay down while the back knee touches. Focus on keeping the chest up and don't allow the knee to cave in. Stand all the way up between lunges.

Modify to both dumbbells at the shoulder or in the farmer carry position, or step ups!

PROGRAM B

PROGRAM B

WARM UP

Full Body Simple Warm Up
Shoulder Warm Up

Workout

6 Rounds
1 Wall Walk
12 Overhead Lunges (Alternating)
1 Wall Walk
12 Back Rack Lunges (Alternating)

RX Men: 75#
RX Women: 55#

RX+ Men: 95#+ / 2 Wall Walks each time
RX+ Women: 65#+ / 2 Wall Walks each time

Score: Total Time
Goal: Under 15 Min

This workout will really tax your core, so make sure that you are bracing yourself at all times!

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.

For the overhead lunges you will hold the bar in the overhead lockout position with the biceps by the ears. You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 12 you end up doing 6 on each side.

Modify to a front rack or back rack lunge or step ups!

For the back rack lunges you will place the bar on your back SAFELY (absorb with the knees). Then, perform the lunging action as it is described above. It is still alternating so 12 reps is 6 per leg.

PROGRAM C

PROGRAM C

WARM UP

Full Body Simple Warm Up
Shoulder Warm Up

Workout

6 Rounds
1 Wall Walk
12 Sandbag Bear Hug Lunges (Alternating)
1 Wall Walk
12 Sandbag Bear Hug Lunges (Alternating)

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

RX+: 2 Wall Walks each time.

Score: Total Time
Goal: Under 15 Min

This workout will really tax your core, so make sure that you are bracing yourself at all times!

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.

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.

MAMA MODIFICATIONS

WALL WALKS - 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, or Seated Strict Press

HALF UP - HALF DOWN 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 try hold the weight in the front rack or by your side like a farmer carry if that allows you to manage your posture and the pressure or any coning in your belly. 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 101819

SHIFT TIP 101819

SHIFT WARM UP

Simple Shift Warm up

SHIFT WORKOUT

10 Rounds
2-3 Inchworms
10 Alternating Lunges

THAT'S IT!!

Score: Total Time
Goal: Under 12 Min

Super simple one for your Friday today guys!

You can choose between 2-3 inchworms, or even lower to 1 if you need to!

For an inchworm you will start standing. Place your hands on the ground in front of you. Walk them away from your body until you end in the top of a push up/plank position. Perform a push up. Keep the belly tight and go to your knees if you need to. Make sure the elbows don't flare out but stay in closer to the body. After you press back up, walk your hands back to your feet and stand completely.

For the lunges you may do forward stepping, reverse stepping, or even walking lunges! Make sure you take a long enough step each time that your back knee touches gently, with your front heel still down. Drive thorugh your heel to stand completely between reps. Alternate feet with each lunge. So for each set of 10 you will do 5 per leg.

If step ups cause irritation or pain from former issues/injuries you could do single leg toe touches (like a single leg deadlift with no weight) or even step ups.

MAMA MODIFICATIONS

HALF UP - HALF DOWN 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 try hold the weight in the front rack or by your side like a farmer carry if that allows you to manage your posture and the pressure or any coning in your belly. 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.

101919

TIP BW BOX JUMP OVER 10-19

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

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Warm Up Flow | Couch Stretch
Post: Cool Down Flow | Posterior Chain Release

PROGRAM A

PROGRAM A

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

WORKOUT

Every 2 Min for as Long as you can last: (Up to 30 Min)
6 Burpees
6 Box Jump Overs
6 DB Thrusters

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

RX+ Men/Women: 8+8+8

Score: Total Number of Rounds completed in the time allotment (so you finish all work in the 2 min window)
Goal: Make it to at least 20 Min - but don't get to 30 thinking you should have gone heavier or up in reps.

This is a 20-30 minute workout.
Set yourself up so you can go the distance. Try a practice round in your warm up and make sure you can do it in less than 90 seconds without being super taxed.

Burpees start standing. 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 with arms overhead!

For the box jump overs, choose a box that is roughly 22-24in for men and 18-20in for women if you can! If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in! Jump or STEP (recommended) down off the other side of the box, turn and repeat.

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!

For the thrusters the DBs will be on the shoulders with the elbows high. Feet under shoulders, heels down. You will reach the butt back and down and get to the bottom of the squat with the DBs on the shoulders and elbows high. Stand hard and fast to pop the DBs off of the body. Press the DBs straight up. Keep belly tight and finish locked out overhead - biceps by the ears.

PROGRAM B*

PROGRAM B

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

WORKOUT

Every 2 Min for as Long as you can last: (Up to 30 Min)
6 Burpees
6 Box Jump Overs
6 Thrusters

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

RX+ Men/Women: 8+8+8

Score: Total Number of Rounds completed in the time allotment (so you finish all work in the 2 min window)
Goal: Make it to at least 20 Min - but don't get to 30 thinking you should have gone heavier or up in reps.

This is a 20-30 minute workout.
Set yourself up so you can go the distance. Try a practice round in your warm up and make sure you can do it in less than 90 seconds without being super taxed.

Burpees start standing. 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 with arms overhead!

For the box jump overs, choose a box that is roughly 22-24in for men and 18-20in for women if you can! If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in! Jump or STEP (recommended) down off the other side of the box, turn and repeat.

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!

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

PROGRAM C

PROGRAM C

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

WORKOUT

Every 2 Min for as Long as you can last: (Up to 30 Min)
6 Burpees
6 Box Jump Overs
6 Sandbag Thrusters

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

RX+ Men/Women: 8+8+8

Score: Total Number of Rounds completed in the time allotment (so you finish all work in the 2 min window)
Goal: Make it to at least 20 Min - but don't get to 30 thinking you should have gone heavier or up in reps.

This is a 20-30 minute workout.
Set yourself up so you can go the distance. Try a practice round in your warm up and make sure you can do it in less than 90 seconds without being super taxed.

Burpees start standing. 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 with arms overhead!

For the box jump overs, choose a box that is roughly 22-24in for men and 18-20in for women if you can! If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in! Jump or STEP (recommended) down off the other side of the box, turn and repeat.

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!

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

You can also do side to side thrusters where you keep the bag on one shoulder, pop it up and over your head when standing up out of the squat, and receiving it on the other shoulder to begin the next rep.

TEAM VERSION

TEAM VERSION

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

WORKOUT

In Teams of 2 Complete:
25 Min AMRAP
(As Many Rounds and Reps as Possible in 25 Min)
In a: You Go, I Go Fashion:
6 Burpees
6 Box Jump Overs
6 Thrusters

You do 6+6+6 then your partner does 6+6+6 - back and forth for 25 Min.
REST WHILE YOUR PARTNER GOES. ONE PERSON WORKS AT A TIME!

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

RX+ Men/Women: 8+8+8

Score: Total number of completed rounds and any additional reps at the end COMBINED. So if you get 10 rounds and your partner gets 9 rounds and 12 reps before time runs out - your score is 19+12.
Goal: Can you get at least 10 rounds each?

**Don't be afraid to swap out the barbell for some dumbbells or the sandbag on this version!

To be clear - only one person works at a time. That partner does a full round of 6+6+6 then the other partner goes. You rest while your partner is going!

Burpees start standing. 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 with arms overhead!

For the box jump overs, choose a box that is roughly 22-24in for men and 18-20in for women if you can! If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in! Jump or STEP (recommended) down off the other side of the box, turn and repeat.

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!

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

MAMA MODIFICATIONS

BURPEES - If you are managing diastasis in pregnancy or early postpartum and notice and coning in the plank position of the burpee feel free to sub an Elevated Burpee (hands on box, step or hop feet back, modified/elevated push up, step/hop feet forward). You can also sub: No push up 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

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.

THRUSTERS - To focus on managing proper posture, breathing mechanics, core pressurization, and/or joint stability, sub: Less weight, Box/Target/Supported Squat + Press, or Air/Goblet/Front Squats

4 Rounds Not for Time

10 Side Box Step Offs (Each Leg)
15 Sumo Deadlifts
15 Barbell or Foam Roller Roll Outs
30 Russian Twists

No specific RX Weight, see below for recommendations!

Score is weight you use for Sumo Deadlift. Put weight for other things in comments!

Step offs can be done as light or as heavy as you are comfortable. You are definitely just TOUCHING with the toe on the ground though and will not PUSH off of that foot at all. For many people, no weight is just fine.

On the sumo deadlifts make sure your feet are wider than your squat stance and toes slightly turned out. Focus on driving the knees out and squeezing the butt at the top of each rep! These can be done pretty heavy but for 15 reps each time don't need to be anything crazy. Between 95-155 for women and 155-225 for men would be a general guideline. They can also be done with just a heavy kettle bell.

Choose either the foam roller or the barbell for this one and you can try it from your knees or your feet. Be careful not to roll out too fast and keep the arms straight both out and in. You may have to only go out a little way if this is your first time with this one.

You can use a plate, a med ball, or dumbbells for the Russian twists!

WARM UP

Full Body Warm Up

SANDBAG

3 Rounds
Each round is a 5 Min AMRAP
(As Many Rounds and Reps as Possible 5 Min)

20 Sandbag Power Cleans
15 Front squats
10 Bent over Slams

Rest 1 Min between rounds

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

Score: Total Number of Completed Rounds from all AMRAPs combined + add up all additional reps.
Goal: 6 Rounds +

Start over at the beginning for each amrap. One minute will go by fast in that minute break, focus on long exhales to help you recover. Move well, and take the time to find good set up positions!

For this movement, the sandbag will start on the ground. Feet under the hips roughly. Knees are bent, sandbag is close to the body, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders. Shoot the elbows around and forward FAST to get the sandbag on the biceps with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat. Stand fully to complete the movement.

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

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

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

For the bent over slams, set up with your feet shoulder with apart. Push your hips back, chest up slightly, belly tight and back is flat. Take a neutral grip or no-handle grip on the bag. You will maintain a hinged position as you pull the bag to your chest. Keep your belly tight as you aggressively extend your arms toward the floor and slam the bag back to the ground. The power comes from the speed at which you can push the bag away from you. So keep your base tight and think FAST with the arms.

Following a 30 minute clock:
0:00 - 5 Front Squats
3:00 - 5 Front Squats
6:00 - 5 Front Squats
10:00 - Max Reps Front Squats

Then Lower Weight
15:00 - 5 Shoulder Press
18:00 - 5 Shoulder Press
21:00 - 5 Shoulder Press
25:00 - Max reps Shoulder Press
27:00 - 3 min AMRAP Thrusters

Score: Put Heaviest weight for Front Squats

Please list weights for shoulder press / thruster / and reps for am rap + max sets in comments.

For these Front Squat and Shoulder Press sets, add load between each set. Take smaller jumps with the Shoulder Press. Make sure that you can get at least 5 reps in the max reps set but if you get more than 15, it's probably too light!

For the 3 minute AMRAP, it should be SUPER LIGHT. An empty barbell or even lighter dumbbells is perfect. Focus on good positions and focus on big sets rather than moving really fast. The idea is to spend as much time under tension as possible.

WARM UP

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

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.

GYMNASTICS

15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
30 Hollow Rocks
20 Butterfly Pull Ups
10 Candlestick + Box Jump

Score: Total Completed Rounds + Any Additional Reps
Goal: QUALITY OVER QUANTITY!

Subs and Modifications
Tucked hollow rocks
Kipping Pull-Ups / Ring Rows
Candlestick + step-up

Hollow Rocks
1. Begin laying on your back with your legs extended forward, and arms extended overhead by your ears. Your arms need to stay shoulder width apart for the entire set.
2. Brace your core by sucking your belly button into your spine, pushing the lower back into the floor. Your lower back needs to remain flat, so it makes contact with the floor during every rep.
3. To initiate the rock, lift your toes up in the air while you press your shoulder blades into the ground. While maintaining the hollowed position, allow the momentum to rock you forward as the toes come towards the ground, and shoulders lift off the ground.

Butterfly Pull Ups
1. Begin standing directly under the bar
2. Jump to the bar and land in a hollow position, with your toes slightly forward
3. Immediately drive your heels back, and push your chest forward to move into an arched position
4. To initiate the Butterfly, snap your toes forward, and squeeze your glutes (opening the hip angle) to produce power
5. As you rise towards the bar, lift your chin and look at the ceiling (to get your face clear of the bar)
6. Push your chest forward as you begin your descent, following a circular pattern. Your heels will come slightly behind you
7. As you fall through your circle and reach the bottom, immediately re-snap the toes, and repeat the sequence.

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

Skill Focus: Handstand Pirouettes
2 x 8 Handstand Shifts with 2 Seconds Hold
5 x 1 - 1/4 Handstand Pirouette
5 x 1 - 1/2 Pirouettes
5 x 1 - 1/1 Pirouette

Subs and Modifications
Box Handstand Shifts
1/4 Pirouette from a box
1/2 Pirouette from boxes
1/1 Pirouette from boxes

Handstand Shifts with 2 second Hold
1. Kick-up to a back-facing handstand against the wall
2. Hands should be set directly under the shoulders, with legs tight
3. Press through the right hand, pushing the shoulder into your ear and getting as tall as possible
4. You may choose to leave your left hand on the floor for extra support, or lift the hand
5. Hold for 2 slow seconds to reinforce shoulder extension
6. Return to neutral
7. Press through the left hand, pushing the shoulder into the ear and getting as tall as possible
8. Hold for 2 slow seconds
9. Return to neutral

1/4 Handstand Pirouette
1. Begin in a stomach-facing wall handstand
2. Hands should be set directly under the shoulders
3. Get as tall as possible by pressing through the ground, pushing your shoulders into the ears
4. Plant on your right hand (pushing even more through the right shoulder), lift your left hand off the floor and turn your entire body 90 degrees
5. Step down off the wall by dropping your left leg first
6. Repeat on the opposite side

1/2 Pirouette
1. Begin in a stomach-facing wall handstand
2. Hands should be set directly under the shoulders
3. Press tall through your right shoulder by pushing it into your ear
4. Slightly lift your left hand off the ground, and rotate it 90 degrees to the left (fingers should be pointed to the side, away from your body)
5. Press tall on the left side by pushing the left shoulder into your ear
6. Lift your right hand off the ground (but keep it close), and turn your entire body 180 degrees
7. Set your right hand on the floor for stability
8. Once ready, lift your left hand and return it to a neutral position
9. Safely step down from the wall
10. Repeat on the opposite side

1/1 Pirouette
1. Begin in a stomach-facing wall handstand
2. Hands should be set directly under the shoulders
3. Push tall through your right shoulder to set your base
4. Lift your left hand off the round and rotate it 90 degrees to the left, so your fingers point to the side, away from your body
5. Shift your weight on the left arm and push tall through the left shoulder
6. Lift your right hand off the ground and rotate your body 180 degrees
7. Set your right hand back on the ground and re-set your left hand to neutral
8. Push tall through your right shoulder, lifting the left hand off the ground and turning it 90 degrees once more
9. Pushing tall through the left shoulder, lift your right hand off the floor and rotate your body 180 degrees, until your stomach faces the wall
10. Return your left hand to neutral
11. Cartwheel or wall walk down from the wall

On a 24 minute Clock

Every 2 min for 6 minutes
10-12 DB Curls (not alternating)
10-12 DB Skull Crushers

Every 2 min for 6 minutes
10-12 Alternating Hammer Curls
10-12 Standing DB Tricep Extensions

Every 2 min for 6 minutes
10-12 Concentration Curls
10-12 Bent Over Tricep Extensions
(one arm at a time)

Rest 2 minutes

4 min AMRAP
Max Chin-Ups
Max Diamond Push Ups
Switch movements each time you break

Score: Weight Used for Part 1-3
Goal: Make it all of the way through with at least 9-10 reps but not more than 12 of each movement.

The pump is real on this one. Definitely feel free to adjust the weight for the different curl and tricep variations.

Make sure all the movements are slow and controlled. Pause for 1 second on both ends of each rep. You can move faster during the 4 minute AMRAP but keep the movements strict.

Dumbbell curls will be performed together with palms facing up. Keep the DBs from swinging back behind you on the way down.

On the skull crushers elbow and shoulder stay in a line and the only movement comes from the elbow joint.

Hammer curls will be performed with palms facing each other. Touch one head of the dumbbell to your shoulder and keep your elbows tight to the body the whole time.

For standing tricep extensions, with a dumbbell in each hand, start with biceps by the ears, elbows bent to allow rear head of DB to touch the shoulder. Keep the biceps by the ears and straighten your arms overhead. As with all overhead movements, keep your belly tight!

For concentration curls, you'll be seated and go one arm at a time. Brace yourself by pushing the back of your upper arm into your inner thigh, keep that foot firmly planted so your leg doesn't move. Start with the arm straight and curl your palm up as close to your shoulder as you can. Concentrate on that bicep!

On the bent over tricep extensions, plant one hand and one shin on a bench, DB in the opposite hand. Start with forearm vertical, knuckles down. Keep your elbows in place and extend your arm back until it is straight.

Diamond push ups your thumbs and index fingers will be touching to ensure a close hand position.

Chin ups you'll have an underhand/palm up grip. You can also do this with TRX/Ring or bar in rack rows.

Snatch Warm Up

Power Snatch (1 Rep Every 90 Seconds for 12 Min (8 total reps))

For these you may choose to keep the same weight for each or build as you go. If you know your snatching abilities well - choose a weight that will be challenging but will allow you to move properly. If snatching is still new for you - start with something manageable and add weight as you are successful and still moving well.

You will do 1 power snatch every 90 seconds for 12 min or a total of 8 power snatches.

Warm up before using the snatch warm up in Members Only and do not count any of your warm up sets as part of this. When you start the clock you should be at a weight that is a "working weight" for you.

For the power snatch your feet are under your hips with the heels down. Hands are wide (overhead squat grip). Hinge at the hip and bend the knees but keep the chest UP! Start to lift the bar by digging the heels into the ground and lifting the chest. Pull the bar into the body to keep it close! Once past the knees scoop your hips under your shoulders so when you finish the up and JUMP you will jump straight up and not swing the bar out forward. Finish UP with the legs and hips (arms still straight). Shrug hard. The bar will start to travel UP the body - elbows go high and outside to keep bar close. Pull up on the bar and pull YOURSELF down under it slightly. You will land in a partial overhead squat with the bar locked out over the body.

Heels down, knees out, belly tight, chest lifted, bar over head, elbows locked, pressing into the bar! Stand to finish!

Snatch Balance (5 x 3)

The snatch balance is how we practice pushing ourselves DOWN in the snatch and landing in a SOLID overhead squat quickly! It is tough so start and even STAY light for this if necessary. This is about moving well and FAST over going heavy.

The bar will start on the back with the hands wide (overhead squat grip). Heels are under the hips. Dip slightly keeping the heels down and chest up. Stand up hard and fast popping the bar off the shoulders in the back (make sure the head is out of the way). Don't think of pressing the bar UP - push YOURSELF DOWN under it. Move your feet out to your squat stance (shoulder width) as you go down. Land in the bottom of the squat with the butt lower than the knees, heels down, knees out, belly tight, chest up, bar over the middle of the body (slightly behind your head), pressing into the bar, elbows locked.

Something else to work on is trying to rotate your armpits forward instead of allowing them to point down. Think of pulling your shoulder blades IN and pressing your pinky into the bar. Stand up with the bar still over your head.

If you can't get the bar in the proper position at the bottom (keeps coming forward) - you may try taking your hands a bit wider.

RUN VERSION

STREET PARKING 5K PROGRAM WEEK: 5 RUN: 1 (Time)
**There should be at least 1 day between run sessions.
RUN 2000 M- MODERATE
REST 6 MIN

ONE ROUND
RUN 200 M- MODERATE
100 M RECOVERY WALK
RUN 400 M - FAST
100 M RECOVERY WALK
RUN 300 M - FAST (FASTER THAN THE 400)

TOTAL: 3100 M

MODERATE = 75-80% - SUSTAINABLE / SLIGHTLY UNCOMFORTABLE
RECOVERY WALK = WALK AT A PACE YOU NEED TO WALK TO RECOVER
FAST = 85-90% - UNCOMFORTABLE BUT SUSTAINABLE

SCORE: RECORD TOTAL TIME - DO NOT MESS UP PACES FOR BETTER SCORE. NOTE 2000M TIME IN COMMENTS

GOAL: PRE-FATIGUE IN THE 2000 METER RUN AND THEN TEACHING YOUR BODY HOW TO FIND A HARD FINISH!

Run Option: No Measured Distance
Run 10 Min Moderate
Rest 6 Min

ONE ROUND
Run 1 Min Moderate
1 Min Walk
Run 2 Min FAST
1 Min Walk
Run 1:30 FAST

Measure total distance if possible.
Goal: Go FAST On those two intervals in the end. This whole workout is finding that fast pace after fatigue has set in.

ROW VERSION

Row Option:
Row 2500 Meters Moderate
Rest 6 Min

ONE ROUND
Row 250 Meters Moderate
1 Min Slow Row
Row 500 Meters FAST
1 Min Slow Row
Row 400 Meters FAST

Score: Total Time (Don't mess up paces to get a better score)
Goal: Go FAST On those two intervals in the end. This whole workout is finding that fast pace after fatigue has set in.

BIKE VERSION

Bike Option:
Bike 150 Cal Men/100 Cal Women Moderate
Rest 6 Min

ONE ROUND
Bike 15 Cal Men/ 11 Cal Women Moderate
1 Min Slow Bike
Bike 30 Cal Bike Men / 22 Cal Bike Women FAST
1 Min Slow Bike
Bike 24 Cal Men / 15 Cal Women FAST

Score: Total Time (Don't mess up paces to get a better score)
Goal: Go FAST On those two intervals in the end. This whole workout is finding that fast pace after fatigue has set in.

10719

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: POWER | OLY
POST: BUTTS AND GUTS
EITHER: GYMNASTICS
SWAP: SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Warm Up Flow | Posterior Chain Release
Post: Hamstrings | Lower Back Release

PROGRAM A*

PROGRAM A

WARM UP

Running Warm Up
Box Jump Warm Up

WORKOUT

5 Rounds
Run 200 Meters
10 Double Dumbbell Snatch
8 Burpee Box Jumps
Rest 1 Min

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

RX + Men/Women: 15 Double Dumbbell Snatch, 10 Burpee Box Jumps

Score: Each round it's own time
Goal: Under 4:00 Per Round (Not Including Rest)

The run distance should take you roughly 45 seconds to 1:15 depending on your running ability.

If you are unable to run for space or weather reasons you may sub 1 min of double or single unders (probably don't do this if you did all of the doubles yesterday) OR 1 Min Mountain climbers!

The double dumbbell snatch is just that. You will have a dumbbell in each hand between the feet. Keep the chest up and weight in the heels. Bend the knees slightly and hinge at the hips. Arms are long and straight. Stand with the dumbbells by driving the heels into the ground and lifting the chest. Keep the back flat. Once past the knees you will almost jump. Shrug the shoulders and allow the momentum to bring the dumbbells up as you guide them in a partial swing, but not allowing them to get too far away motion. Finish with a press to lockout with the biceps by the ears and the belly tight.

When lowering the dumbbells DO NOT GET SLOPPY! Keep the heels down and keep the back flat. Lower under control back to the ground.

Only one head of each dumbbell must touch the ground at the bottom of every rep.

For the burpee box jumps you will face your box and perform a burpee. You will place your hands on the ground, jump or step the feet back, get the chest and thighs to the ground, jump or step the feet back in and then jump from both feet onto your box.

We would love to see you actually jump if possible so if you need to lower the height - DO THAT!

If you are unable to jump for some reason, or aren't ready to yet - you may do a step up. Make sure to alternate feet with each rep.

If you don't have something sturdy to jump on, find something to jump OVER!

PROGRAM B

PROGRAM B

WARM UP

Running Warm Up
Box Jump Warm Up

WORKOUT

5 Rounds
Run 200 Meters
10 Power Snatch
8 Burpee Box Jumps
Rest 1 Min

RX Men: 75#
RX Women: 55#

RX + Men/Women: 15 Power Snatch, 10 Burpee Box Jumps

Score: Each round it's own time
Goal: Under 4:00 Per Round (Not Including Rest)

The run distance for the workout should take you roughly 45 Seconds to 1:15 based on how good of a runner you are.

If you are unable to run for space or weather reasons, you may sub 1 min of mtn climbers or jump ropes! (Skip the jump rope if you did them yesterday).

The power snatch will start on the ground with a wide (overhead squat) grip. You will have your heels down, the bar close to the body and the chest up. Hinge at the hip and bend the knee - but don't get too squatty. Keep the chest over the bar.

To lift the bar you will drive the heels down and lift the chest. Keep the bar close to the body. Once past the knees you will pick up speed and jump straight UP with the bar. Do not allow the bar to swing OUT. Shrug the shoulders and allow the bar to start to travel UP the body (instead of away) by bringing the elbows high and outside (like a scarecrow). As the bar goes up you will pull yourself down and underneath it into a partial overhead squat. Press to lockout in this position. Heels down, knees out, chest up, armpits forward, arms locked, with the bar over the middle of the body. Stand to finish.

If you did the bent over row version of Monday's workout and want to sub hang power snatches today because you are sore - go for it!

For the burpee box jumps you will face your box and perform a burpee. You will place your hands on the ground, jump or step the feet back, get the chest and thighs to the ground, jump or step the feet back in and then jump from both feet onto your box.

We would love to see you actually jump if possible so if you need to lower the height - DO THAT!

If you are unable to jump for some reason, or aren't ready to yet - you may do a step up. Make sure to alternate feet with each rep.

If you don't have something sturdy to jump on, find something to jump OVER!

PROGRAM C

PROGRAM C

WARM UP

Running Warm Up
Box Jump Warm Up

WORKOUT

5 Rounds
Row 250 Meters
OR
Bike 17 Cal Men / 12 Cal Women
10 Double Dumbbell Snatch
8 Burpee Box Jumps
Rest 1 Min

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

RX + Men/Women: 15 Double Dumbbell Snatch, 10 Burpee Box Jumps

Score: Each round it's own time

Goal: Under 4:00 Per Round (Not Including Rest)The row or bike distance should take you between 45 seconds and 1:15 depending on your level of fitness/ability on that particular machine.

The double dumbbell snatch is just that. You will have a dumbbell in each hand between the feet. Keep the chest up and weight in the heels. Bend the knees slightly and hinge at the hips. Arms are long and straight. Stand with the dumbbells by driving the heels into the ground and lifting the chest. Keep the back flat. Once past the knees you will almost jump. Shrug the shoulders and allow the momentum to bring the dumbbells up as you guide them in a partial swing, but not allowing them to get too far away motion. Finish with a press to lockout with the biceps by the ears and the belly tight.

When lowering the dumbbells DO NOT GET SLOPPY! Keep the heels down and keep the back flat. Lower under control back to the ground.

Only one head of each dumbbell must touch the ground at the bottom of every rep.

For the burpee box jumps you will face your box and perform a burpee. You will place your hands on the ground, jump or step the feet back, get the chest and thighs to the ground, jump or step the feet back in and then jump from both feet onto your box.

We would love to see you actually jump if possible so if you need to lower the height - DO THAT!

If you are unable to jump for some reason, or aren't ready to yet - you may do a step up. Make sure to alternate feet with each rep.

If you don't have something sturdy to jump on, find something to jump OVER!

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 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 KB Swings.

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

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.

BURPEE BOX JUMP OVER - Use the subs above for ideas on how to modify BUT if the movement is too complicated feel free to separate it into two different pieces like Elevated Push Ups and Step Ups or sub something else that serves your Pregnancy or Postpartum Goals! 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 100719

SHIFT TIP 100719

SHIFT WARM UP

Simple SHIFT Warm Up

SHIFT WORKOUT

5 Rounds
1 Min Jog, Bike, Row, Taps, Low Step Ups
12 KB/DB Swings
6 Burpees

Idea weight for Men: 30-55# Single KB/DB
Idea weight for Women: 12-30# single KB/DB

Score: Total Time
Goal: Under 13 Min

For this workout you will do the 1 min + 12 swings + 6 burpees 5 total times.

For the 1 min portion you can pick what works for you/what you have available. Some options are run/jog (walk if needed), bike, row, low step ups, taps or even single unders.

The idea for that one minute is to move for the entire minute at a slightly uncomfortable but sustainable pace.

For the swings you will hold either a single KB or DB in both hands at the waist. Your feet should be roughly shoulder width apart with the heels down. Reach the butt back and bend the knees slightly. Keep the chest up as you pull the weight back between your legs. Stand up hard and fast. Keep the belly tight and guide the weight to about eye level. Allow gravity to bring it back down but keep the chest up, belly tight, and heels down!

For the burpees you can choose regular burpees, step in and out burpees, knee push up burpees, no push up burpees, or even elevated burpees.

Make sure that your hands aren't out too wide for the push up portion and make sure that we are avoiding major worming or snaking! Keep the belly tight and hands next to rib cage for the push ups!

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.

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 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

10819

TIP SB PUSH PRESS 10-8

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

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Morning Coffee | Pigeon Stretch
Post: Sciatica/Piriformis | Hips

PROGRAM A

PROGRAM A

WARM UP

Dumbbell Clean Warm Up
Dumbbell Shoulder Warm Up

Workout

Part 1:
2 Rounds
16 DB Hang Power Clean
16 DB Push Press
16 DB Alternating Front Rack Lunges

After 2 Rounds Complete: Rest 2 Min before Part 2

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

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

Part 1 Score: Total Time
Goal: Under 5 Min

Part 2:
3 Rounds:
12 DB Hang Power Cleans
12 DB Push Press
12 DB Alternating Front Rack Lunges

After 3 Rounds Complete: Rest 2 Min before Part 3

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

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

Part 2 Score: Total Time
Goal: Under 5 Min

The total reps for each of these 3 parts is very close.

Part 1 you have 96 total reps
Part 2, you have 108 total reps
Part 3, you have 96 total reps

What will change is the transition times and when you break. Make sure you set a pace in the first part that won't obliterate you so you can still go sub 5 in part 3!

Part 3:
4 Rounds
8 DB Hang Power Clean
8 DB Push Press
8 DB Alternating Front Rack Lunges

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

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

Part 3 Score: Total Time
Goal: Under 5 Min

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

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

Stand up hard and fast. Pop the dumbbells off of the shoulders and finish with a press straight to lock out. Biceps by the ears. Standing tall. Locked out elbows. Belly tight.

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

So in part 1 for the set of 16, you end up doing 8 on each side.
In part 2 for the set of 12, you end up doing 6 on each side.
In part 3 for the set of 8, you end up doing 4 on each side.

PROGRAM B*

PROGRAM B

WARM UP

Barbell Clean Warm Up
Overhead Warm Up

Workout

Part 1:
2 Rounds
16 Hang Power Clean
16 Push Press
16 Alternating Front Rack Lunges

After 2 Rounds Complete: Rest 2 Min before Part 2

RX Men: 95#
RX Women: 65#

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

Part 1 Score: Total Time
Goal: Under 5 Min

Part 2:
3 Rounds
12 Hang Power Cleans
12 Push Press
12 Alternating Front Rack Lunges

After 3 Rounds Complete: Rest 2 Min before Part 3

RX Men: 95#
RX Women: 65#

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

Part 2 Score: Total Time
Goal: Under 5 Min

The total reps for each of these 3 parts is very close.

Part 1 you have 96 total reps
Part 2, you have 108 total reps
Part 3, you have 96 total reps

What will change is the transition times and when you break. Make sure you set a pace in the first part that won't obliterate you so you can still go sub 5 in part 3!

Part 3:
4 Rounds
8 Hang Power Clean
8 Push Press
8 Alternating Front Rack Lunges

RX Men: 95#
RX Women: 65#

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

Part 3 Score: Total Time
Goal: Under 5 Min

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

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

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

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

So in part 1 for the set of 16, you end up doing 8 on each side.
In part 2 for the set of 12, you end up doing 6 on each side.
In part 3 for the set of 8, you end up doing 4 on each side.

PROGRAM C

PROGRAM C

WARM UP

Dumbbell Clean Warm Up
Dumbbell Shoulder Warm Up

Workout

Part 1:
2 Rounds
16 Sandbag Hang Power Clean
16 Sandbag Push Press
16 Sandbag Alternating Front Rack Lunges

After 2 Rounds Complete: Rest 2 Min before Part 2

Ideal weights for sandbags:
Men: 50-70#
Women: 25-45#

Part 1 Score: Total Time
Goal: Under 5 Min

Part 2:
3 Rounds
12 Hang Power Cleans
12 Push Press
12 Alternating Front Rack Lunges

After 3 Rounds Complete: Rest 2 Min before Part 3

Ideal weights for sandbags:
Men: 50-70#
Women: 25-45#

Part 2 Score: Total Time
Goal: Under 5 Min

The total reps for each of these 3 parts is very close.

Part 1 you have 96 total reps
Part 2, you have 108 total reps
Part 3, you have 96 total reps

What will change is the transition times and when you break. Make sure you set a pace in the first part that won't obliterate you so you can still go sub 5 in part 3!

Part 3:
4 Rounds
8 Hang Power Clean
8 Push Press
8 Alternating Front Rack Lunges

Ideal weights for sandbags:
Men: 50-70#
Women: 25-45#

Part 3 Score: Total Time
Goal: Under 5 Min

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

For the push press you will have your sandbag on the biceps with the elbows high. Feet are between hip and shoulder width apart. Chest up. Belly tight. Dip keeping the heels down and allowing the knees to come forward. Reach the hips back slightly but keep the chest lifted.

Stand up hard and fast. Pop the sandbag off of the biceps and finish with a press straight to lock out. Biceps by the ears. Standing tall. Locked out elbows. Belly tight.

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

So in part 1 for the set of 16, you end up doing 8 on each side.
In part 2 for the set of 12, you end up doing 6 on each side.
In part 3 for the set of 8, you end up doing 4 on each side.

MAMA MODIFICATIONS

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.

PRESS/PUSH 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.

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

SHIFT 100819

SHIFT TIP 100819

SHIFT WARM UP

Full Body Shift Warm Up

SHIFT WORKOUT

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

8 Hang Power Cleans
8 Press
8 Unweighted Lunges (Alternating) or Step Ups

Idea weight for Men: Single 30-50# DB/KB -or- pair of lighter dumbbells
Idea weight for Women: Single 12-30# DB/KB -or- pair of lighter dumbbells

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

For this workout you will repeat the 8+8+8 as many times as you can in 12 min.

For the hang power cleans you can either hold a single weight in both hands or a lighter dumbbell in each hand. You will start standing with the weight at the waist. Heels are down, chest is up, arms are straight. You will dip slightly by bending the knees and reaching the butt back slightly. Stand up hard and fast, shrug, and then guide the weight up to the shoulders. Try to use the power from your legs and the shrug more than just making it a bicep curl.

For the press you will hold the weight at the shoulders/chest. Keep the chest up and the belly tight. Squeeze the cheeks. Press the weight straight up to lock out with the biceps by the ears at the top.

For the lunge option you may choose reverse stepping, forward stepping or walking lunges. Make sure you take a long enough step that your front heel stays down when your back knee touches. Drive through the heel to stand fully for each rep. You will alternate feet with each step so for each set of 8 you end up doing 4 per leg.

If lunges give you issues for past injury reasons or anything like that you may sub alternating step ups!

MAMA MODIFICATIONS

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.

PRESS/PUSH 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.

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

10919

TIP BW HSPU SCALING 9-30

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

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Warm Up Flow | Thoracic Spine Release
Post: Hip Flexors/Psoas | Chest Opener

PROGRAM A

PROGRAM A

WARM UP

Pull Up Warm Up
Squat Warm Up

WORKOUT

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

30 Mountain Climbers / 30 Double Unders
5 Pull Ups
10 Push Ups
15 Squats

No weight needed!
No RX+ - Just DO MORE ROUNDS.

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

This workout was designed with the mountain climbers in mind - but giving those of you who want to practice your double unders to put them in here.

Shoot for a round every 2 minutes!

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

If it feels more comfortable, you may also jump your foot outside your hands. No matter what, maintain that plank. Avoid piking your hips up in the air or letting them sag down toward the ground. Each time your foot comes up is 1 rep.

For the pull ups you may do strict, 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!

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.

For the air squats - set up with feet shoulder width apart. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep.

PROGRAM C

PROGRAM C

WARM UP

Pull Up Warm Up
Squat Warm Up

WORKOUT

"Glory Days Version!"

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

30 Mountain Climbers / 30 Double Unders
2 Muscle Ups
7 Handstand Push Ups
15 Squats

No weight needed!
No RX+ - Just DO MORE ROUNDS.

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

This workout was designed with the mountain climbers in mind - but giving those of you who want to practice your double unders to put them in here.

Shoot for a round every 2 minutes!

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

If it feels more comfortable, you may also jump your foot outside your hands. No matter what, maintain that plank. Avoid piking your hips up in the air or letting them sag down toward the ground. Each time your foot comes up is 1 rep.

A muscle up is a combination of a big pull up, a transition, and a dip. Make sure you are proficient with pull ups and dips before attempting a muscle up in a workout. You may modify with jumping, banded, foot assisted etc. versions to practice the transition from the pull up into the dip.

For the handstand push up, plant your hands 8-12" from the wall and kick up so you are facing out. Keep your butt, belly and quads TIGHT.

Bend your elbows to lower the top of your head to touch the floor or mat with CONTROL. It should touch closer to the wall than your hands. You may kip back up to extension or keep it strict. Just don't crash into the floor, so break them into small sets.

For the air squats - set up with feet shoulder width apart. Reach your butt back and down, with heels down, drive your knees out and keep your chest up. Get your butt below your knees at the bottom and stand all the way up at the top of each rep.

MAMA MODIFICATIONS

MOUNTAIN CLIMBERS - Elevated Mountain Climbers with Wide Knees. Ball slams, Farmer carry march, Quick Step Ups, Standing cross body wallball throws, BIRTHFIT Bear Crawl, BIRTHFIT Functional Progression 3 (Use the BIRTHFIT Youtube library for demos of these movements!).

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.

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 100919

SHIFT TIP 100919

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

8 Rounds

20 Mountain Climbers or Single Unders
5 Ring Rows or Upright Rows
7 Push Ups
9 Squats

No weight needed today (unless doing upright rows)

Score: Total Time
Goal Under 16 Min

For this workout you have a few choices. PIck what works for you and your equipment!

For the first part you will choose between mountain climbers or single unders.

A mountain climber starts at the top of the push up position. Work to keep the hands under the shoulders and the butt in line with the shoulders. You will bring one knee up to the chest / shoulder - then the other. EACH TIME A KNEE COMES UP = 1 REP. So for each set of 20 you bring each knee up 10 times.

You can also do these elevated!

For the ring rows you may use rings, trx bands (or something similar) or even stretchy bands in like a pull down fashion. Remember for the rows that the more parallel your body is to the ground the more difficult these are.

Upright rows can be done with a single weight held at the waist. Pull the shoulders back and pull the weight up the body with the elbows out (like you're zipping up your jacket). Lower back to the waist.

For the push ups you may choose regular push ups, knee push ups, or elevated push ups. Again hands should be just outside of and under the shoulders. Keep the torso in a solid position and avoid worming or snaking. Avoid the elbows flaring out. Come all of the way down to touch the chest at the bottom and lock all of the way out at the top.

The squats are unweighted. Feet are under the shoulders and the heels are down. Reach the butt back and down. Keep the heels down, belly tight, and chest lifted. Drive the knees out. Ideally your butt will be lower than your knees at the bottom with the heels still down, knees out, and chest up.

If you have pain or tend to collapse in the bottom you may choose to use a counter balance like holding onto a rail etc - or you can try squatting to a higher target. Still focus on heels down, knees out, belly tight.

MAMA MODIFICATIONS

MOUNTAIN CLIMBERS - Elevated Mountain Climbers with Wide Knees. Ball slams, Farmer carry march, Quick Step Ups, Standing cross body wallball throws, BIRTHFIT Bear Crawl, BIRTHFIT Functional Progression 3 (Use the BIRTHFIT Youtube library for demos of these movements!).

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.

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.

101019

TIP JUMP OVER 10-10

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

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Airplane Stretch | Couch Stretch
Post: Quads/IT Band | Lower Back Release

PROGRAM A*

PROGRAM A

WARM UP

Full Body Simple Warm Up
Box Jump Warm Up

WORKOUT

16 Devil Press
16 Jump Overs
14 Devil Press
14 Jump Overs
12 Devil Press
12 Jump Overs....

Decrease by 2 reps each time until...
2 Devil Press
2 Jump Overs

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

RX+ - Do this as an 18 Min AMRAP and when you get to 2-2 - start to go back up.

Score: Total Time
Goal: Under 18 Min

***Note on RX+ Option - only choose this option if you are able to do this workout under 18 min with 40# or 25# DBs. The way this works is instead of ending the workout when you finish - you start going back up until the clock hits 18 min. This means - if you don't finish under 18 min - you just end with the 2-2 and enter your score. If you DO finish under 18 min and go back up - your score will be 18 min and then put in comments how many more reps you got after the 2-2.

Do NOT go past 18 min for RX+. Only scores over 18 min should be those finishing the workout the way it is written.

These Devil Presses can really getcha if you aren't focused on breathing throughout and setting up in a good position before you pull the dumbbells from the floor. So make sure you set yourself for success by setting a pace that allows you to focus on those things.

A devil press is BASICALLY a burpee with dumbbells in your hands. You do a push up with hands on the dumbbells, jump or step the feet in. Pick the dumbbells up from between the feet with heels down and arms straight (keep the back flat!!). Use the power from the legs and the hips to basically complete a combination KB Swing - clean and jerk - snatch.

The movement finishes with the elbows locked and biceps by the ears! Control the lower and keep the back flat as you set up for the next rep!

Since there is no program B today, if you don't have dumbbells, try plate burpees instead of the devil presses. It is just a burpee with a 15-45lb plate in your hands, bring it all the way overhead at the top.

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

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

PROGRAM C

PROGRAM C

WARM UP

Full Body Simple Warm Up
Box Jump Warm Up

WORKOUT

16 Sandbag Burpee
16 Jump Overs
14 Sandbag Burpee
14 Jump Overs
12 Sandbag Burpee
12 Jump Overs....

Decrease by 2 reps each time until...
2 Sandbag Burpee
2 Jump Overs

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

RX+ - Do this as an 18 Min AMRAP and when you get to 2-2 - start to go back up.

Score: Total Time
Goal: Under 18 Min

***Note on RX+ Option - The way this works is instead of ending the workout when you finish - you start going back up until the clock hits 18 min. This means - if you don't finish under 18 min - you just end with the 2-2 and enter your score. If you DO finish under 18 min and go back up - your score will be 18 min and then put in comments how many more reps you got after the 2-2.

Do NOT go past 18 min for RX+. Only scores over 18 min should be those finishing the workout the way it is written.

These Sandbag Burpees can really getcha if you aren't focused on breathing throughout and setting up in a good position before you pull the bag from the floor. So make sure you set yourself for success by setting a pace that allows you to focus on those things.

For the Sandbag Burpee, the bag will start right in front of your feet. Plant your hands on the bag a bit wider than shoulder width apart. Step or jump your feet back to a plank position and lower your chest to the bag, knees/thighs to the floor. Press back up to straight arms and step or jump your feet back in. Grab hold of the overhand handles, bend your knees and lift your chest up. Keep the heels down. With your back flat and belly tight, stand up with the sandbag by driving through the heels and lifting the chest. Explode UP with the legs and hips. Shrug the shoulders. Pull the elbow high and outside. Then PUNCH the sandbag to lock out finishing with the biceps by the ear!

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

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

MAMA MODIFICATIONS

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

JUMP OVERS - To avoid the added pressure to the pelvic floor that the impact from jumping and hopping can create, sub: Taps, Quick Step Ups, Skip Overs, Lateral Hop Overs, Lateral Skip Overs, Row, Bike, Farmer Carry, Sled Push/Drag.

BURPEE STEP UP - Some good options to modify these would be: No push up burpees,Step back/forward burpee, or stepping up on to a lower height. If you are managing diastasis in pregnancy or early postpartum and notice and coning in the plank position of the burpee feel free to sub an Elevated Burpee (hands on box, step or hop feet back, modified/elevated push up, step/hop feet forward). Or you can try stepping back to a Table Top or High Bear Position without the push up. You could event do an elevated push up + air squat + step up.

SHIFT 101019

SHIFT TIP 101019

SHIFT WARM UP

Full Body Simple Warm Up

SHIFT WORKOUT

10 Min AMRAP
Burpee Step Ups

That's it!
You guys will crush this!

Score: Total Reps completed in 10 min
Goal: 50+

OH man - in SHIFT we don't often do a lot of reps of a single movement to allow you to keep moving. This one is going to get mental. Find a pace and move for 10 min!!

For this movement you will face whatever you plan to step up on. Choose something where the height is challenging but that you can comfortably step up AND down from.

You will perform any of the following types of burpees:

Regular
Step in and Out
Knee Push Ups
No Push Ups
Elevated

Challenge yourself but keep the goal of 50 reps in mind.

For the step up make sure you place your whole foot on the step. Drive out of your heel to stand and work on not letting that working knee cave in.

Try to remember to alternate which foot you are using to step up each time or every few reps etc!

Good luck!

MAMA MODIFICATIONS

BURPEE STEP UP - Some good options to modify these would be: No push up burpees,Step back/forward burpee, or stepping up on to a lower height. If you are managing diastasis in pregnancy or early postpartum and notice and coning in the plank position of the burpee feel free to sub an Elevated Burpee (hands on box, step or hop feet back, modified/elevated push up, step/hop feet forward). Or you can try stepping back to a Table Top or High Bear Position without the push up. You could event do an elevated push up + air squat + step up.

101119

TIP BB HSC 10-11

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

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Warm Up Flow | Couch Stretch
Post: Hip Flexor/Psoas | Cool Down Flow

PROGRAM A

PROGRAM A

WARM UP

Full Body Simple Warm Up
Squat Warm Up

Workout

30 DB Thrusters
40 Weighted Sit Ups
30 DB Hang Squat Cleans
40 Toes to Bar / V-Ups
30 DB Squats
20 Shoot Throughs

RX Men: 40# DBs, 20# ish weighted sit up
RX Women: 25# DBs, 13-15#ish weighted sit up

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

Score: Total Time
Goal: Under 16 Min

Make sure you check out the workout demo on IG or members-only. Go to Learn>Movement Library on members-only for detailed instruction of these movements.

Choose a load that you can complete at least 15 reps of each movement if that's all you had to do. Break up the DB movements into smaller sets of 7-10 reps, even smaller for the bodyweight stuff. No section should take longer than 3 minutes.Thrusters start with DBs on the shoulders, elbows high. Feet under shoulders, heels down. You will reach the butt back and down and get to the bottom of the squat. Stand up hard and fast. Press the DBs straight up to lock out - biceps by the ears.

For the sit ups, touch the DB to the floor overhead at the bottom and press it overhead at the top. Keep your feet on the floor.

Switch to regular sit ups if you need to.

Start standing tall for the hang squat clean holding the DBs by your sides with straight arms. Reach the hips back slightly and bend the knees.

Stand up hard and fast! Pull the DBs up the body with the elbows high and back and pull YOURSELF DOWN at the same time. You will rotate the elbows around FAST to allow the DBs to land on the shoulders in the bottom of the squat.

Drive through the heels and drive knees out to stand. Lead with chest and elbows, stand fully to complete each rep.

Toes to bar starts hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight, think about pushing the bar out in front of you. Push your shoulders back behind the bar as you raise your toes up to touch bar between your hands.

Modify to Knee-Ups, V-ups, Supine Toe Touches or regular sit-ups.

Same squat mechanics apply on the DB squats as with the thrusters, just keep the DBs on your shoulders the whole time.

For the shoot throughs you will need 2 objects that can support your bodyweight between that are the same height (boxes, parallettes, chairs etc). Try around 20" to start and go up or down as needed.

Start with hands on the objects in a plank position. To shoot through keep your arms straight and jump the knees to the chest. Swing your body forward and then kick the legs straight out in front of you. Raise the hips so that the body is in a straight line. Jump your feet back through to your starting position.

See toe to bar mods above if these aren't happening

PROGRAM B*

PROGRAM B

WARM UP

Full Body Simple Warm Up
Overhead Warm Up
Squat Warm Up

Workout

30 Thrusters
40 Weighted Sit Ups
30 Hang Squat Cleans
40 Toes to Bar / V-Ups
30 Back Squats
20 Shoot Throughs

RX Men: 75# Bar, 20# ish weighted sit up
RX Women: 55#, 13-15#ish weighted sit up

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

Score: Total Time
Goal: Under 16 Min

Make sure you check out the workout demo on IG or members-only. Go to Learn>Movement Library on members-only for detailed instruction of these movements.

Choose a load that you can complete at least 15 reps of each movement if that's all you had to do. Break up the Barbell movements into smaller sets of 7-10 reps, even smaller for the bodyweight stuff. No section should take longer than 3 minutes.

Thrusters start with bar on the shoulders, elbows high. Feet under shoulders, heels down. You will reach the butt back and down and get to the bottom of the squat. Stand up hard and fast. Press the bar straight up to lock out - biceps by the ears.

For the sit ups, touch the plate/DB to the floor overhead at the bottom and press it overhead at the top. Keep your feet on the floor.

Switch to regular sit ups if needed.

Start standing tall for the hang squat clean holding the bar near your hips with straight arms. Reach the hips back slightly and bend the knees.

Stand up hard and fast! Pull the bar up the body with the elbows high and back and pull YOURSELF DOWN at the same time. You will rotate the elbows around FAST to allow the bar to land on the shoulders in the bottom of the squat.

Drive through the heels and drive knees out to stand. Lead with chest and elbows, stand fully to complete each rep.

Toes to bar start hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight, think about pushing the bar out in front of you. Push your shoulders back behind the bar as you raise your toes up to touch bar between your hands.

Modify to Knee-Ups, V-ups, Supine Toe Touches or regular sit-ups.

Same squat mechanics apply on the back squats as with the thrusters, except the bar is on your shoulders behind your head, so no high elbows.

For the shoot throughs you will need 2 objects that can support your bodyweight between that are the same height (boxes, parallettes, chairs etc). Try around 20" to start and go up or down as needed.

Place hands on the objects in a plank position. To shoot through keep your arms straight and jump the knees to the chest. Swing your body forward and then kick the legs straight out in front of you. Raise the hips so that the body is in a straight line. Jump your feet back through to your starting position.

See toe to bar mods above if needed.

PROGRAM C

PROGRAM C

WARM UP

Full Body Simple Warm Up
Squat Warm Up

Workout

30 Sandbag Thrusters
30 Sandbag Sit Ups
30 Sandbag Hang Squat Cleans
30 Sandbag Supine Toe Taps
30 Sandbag Back Squats
10 Sandbag Get Ups Right
10 Sandbag Get Ups Left

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

Score: Total Time
Goal: Under 16 Min

Make sure you check out the workout demo on IG or members-only. Go to Learn>Movement Library on members-only for detailed instruction of these movements.

Break up the movements into smaller sets of 7-10 reps (smaller for the Get Ups). No section should take longer than 3 minutes.

For the thrusters the bag will be on the biceps with the elbows high OR you can have the bag on one shoulder and do side-to-side.

Feet under shoulders, heels down. Reach the butt back and down and squat until your butt is below your knees. Stand hard and fast to pop the bag off of the body. Move the face out of the way and press the bag straight up. Keep belly tight and finish locked out overhead. For the side to side version, lower the bag down onto the other shoulder.

For sit ups, hold the bag to chest so that when you sit up it is resting on your biceps. For a heavier bag you may need to switch to a lighter dumbbell or plate.

Modify to regular situps without the weight.

Hang squat clean starts standing tall, holding the bag near the waist with straight arms. Reach the hips back and bend the knees to dip, arms still straight.

Stand up hard and fast! Pull the sandbag up the body and pull YOURSELF DOWN at the same time. Rotate the elbows around the bag FAST to allow it to land on the biceps in the bottom of the squat.

Drive through the heels to stand. Lead with chest and elbows, stand fully to complete each rep.

For the toe touches, lie on your back, legs extended, heels a few inches off the floor. Arms straight up in the air holding the bag like the top of a bench press. Keep your belly tight. Squeeze your legs together and raise them up until your toes or shins touch the bag.

For the back squats, same squatting mechanics apply as in the thruster except you keep the bag on your shoulders behind your head.

For the get up, start lying on your back hugging the bag to your chest with your left arm. Bend your left knee. Roll on to your right forearm then up to your right hand.

Sweep your right foot under and behind you, plant your right knee under you and come into a kneeling position still holding the bag in your left arm. Stand up all the way. Finish the rep by retracing your steps back down to the floor.

MAMA MODIFICATIONS

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

WEIGHTED 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 (Use the BIRTHFIT Youtube library for demos of these movements!)

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

SHOOT THROUGHS- 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. You can scale the movement by using a higher object for your hands so that your end position is a little more elevated than horizontal like a plank. If you feel confident with your core and pelvic floor health you can always try fewer reps to notice and manage any symptoms. romanian You can also SUB: BIRTHFIT Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, or Waiter Walks. (Use the BIRTHFIT Youtube library for demos of these movements!)

SIT UPS - This movement puts A LOT of pressure on the core and pelvic floor. Please consider risk vs.reward when deciding if this movement is right for you. If you feel confident with your core and pelvic floor health you can always try fewer reps to notice and manage any symptoms. You can also SUB:BIRTHFIT Functional Progressions (Use the BIRTHFIT Youtube library for demos of these movements!), Ball Slams, KB Swings, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws.

SHIFT 101119

SHIFT TIP 101119

SHIFT WARM UP

Squat Warm Up

SHIFT WORKOUT

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

10 Goblet Squats
10 Sit Ups

Idea weight for Men: 30-50#
Idea weight for Women: 12-30#

Score: Total number of completed rounds + any additional reps.
Goal: Under 12 Min

For this workout you will do 10 goblet squats + 10 sit ups as many times as you can in 12 min.

For the goblet squats you will hold the weight at the chest with the elbows pulled in tight. The chest should be lifted and the belly tight. Feet are under the shoulders with the heels down. Reach the butt back and down. Drive the knees out and keep the chest lifted. Drive the knees out. Get the butt lower than the knees at the bottom with the chest up, elbows in, belly tight, knees out, and heels down!

If you tend to collapse in the bottom positions - try lowering the weight.

If you have pain in the bottom position even when it is unweighted - you may choose to squat to a higher target.

For the sit ups we would love to see you touch the ground behind you and touch the toes at the top. You may put your feet in whatever position is comfortable. If you need to lower the number that is ok!

If you are unable to come all of the way up you may choose to use a bit of assistance or switch to something like a dead bug, slam ball - or other options you can find in Members Only for mama subs!

MAMA MODIFICATIONS

SIT UPS - This movement puts A LOT of pressure on the core and pelvic floor. Please consider risk vs.reward when deciding if this movement is right for you. If you feel confident with your core and pelvic floor health you can always try fewer reps to notice and manage any symptoms. You can also SUB:BIRTHFIT Functional Progressions (Use the BIRTHFIT Youtube library for demos of these movements!), Ball Slams, KB Swings, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws.