103019

TIP AIR SQUAT 10-30-19

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE | SHOULDER STRETCH
POST: SCIATICA/PIRIFORMIS | CHEST OPENER

PROGRAM A

PROGRAM A

WARM UP
Shoulder Warm Up
Dumbbell Clean Warm Up

WORKOUT

EMOM 16 Minutes
(Every Minute on the Minute for 16 Minutes)
Min 1: 1-2 Wall Walk + 7 Jerks
Min 2: 15 Air Squats + 7 Hang Squat Cleans

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

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

RX+ Option: 20 Air Squats / 3 Wall Walks

Score: Enter 16 if you got all 16 min without missing anything

Goal: Choose weight and reps to push your ability but allow you to finish.The way this will roll is when the clock starts you will do your chosen number of wall walks + 7 DB Jerks. Rest the remainder of time until the clock hits 1:00. When that happens - you will do 15 Air Squats + 7 DB Hang Squat Cleans. Rest the remainder of the min until 2:00. Then start again with the wall walks and Jerks.

For the wall walks you will start in the bottom of the push up position with the feet against the wall. Press to the top of the push up while starting to walk the feet up the wall. Keep the belly tight and don't allow the hips to sag. Walk the hands all of the way to the wall and then back out under control.

If you are not comfortable going all of the way up - you can go partially up. Or you may sub a pike up on a box or even an inchworm.

DO NOT GET SLOPPY.

For the jerks the DBs will start on the shoulders. Feet are under the hips and heels are down. Elbows are slightly in front of the DBs. Lift the chest and tighten the belly. Dip keeping the heels down, knees forward and out, chest up. The dip is shallow. Stand up hard and fast to pop the weight off of the shoulder. Push yourself down under the dumbbells and drive the head and chest through. Catch in a partial squat with the biceps by the ears. Belly tight. Stand to complete.

For the air squats the feet are shoulder width apart. Keep the belly tight and chest lifted. Reach the butt back and down. Drive the knees out, heels down. Get the butt lower than the knees. Stand all the way up at the top.

Hang squat cleans bring the DBs to the hips with the grip outside of the legs. Dip by hinging at the hip slightly. Keep heels down, chest lifted and DBs pulled back. Arms are straight. Stand up hard and fast. Shrug. Pull YOURSELF down and catch in a squat with elbows high! Stand.

If this movement is new for you - you may choose to do a clean to the shoulder + front squat. Or JUST a front squat!

PROGRAM B*

PROGRAM B

WARM UP
Overhead Warm Up
Barbell Clean Warm Up

WORKOUT

EMOM 16 Minutes
(Every Minute on the Minute for 16 Minutes)
Min 1: 1-2 Wall Walk + 5 Jerks
Min 2: 15 Air Squats + 5 Hang Squat Cleans

No RX: Your Score is the weight you choose! Use the same weight for BOTH movements.

Weight range idea -
Men: 95-135#
Women: 55-95#

RX+ Option: 20 Air Squats / 3 Wall Walks

Score: Weight Used for Jerks and Hang Squat Cleans
Goal: Choose weight and reps to push your ability but allow you to finish.

The way this will roll is when the clock starts you will do your chosen number of wall walks + 7 DB Jerks. Rest the remainder of time until the clock hits 1:00. When that happens - you will do 15 Air Squats + 7 DB Hang Squat Cleans. Rest the remainder of the min until 2:00. Then start again with the wall walks and Jerks.

For the wall walks you will start in the bottom of the push up position with the feet against the wall. Press to the top of the push up while starting to walk the feet up the wall. Keep the belly tight and don't allow the hips to sag. Walk the hands all of the way to the wall and then back out under control.

If you are not comfortable going all of the way up - you can go partially up. Or you may sub a pike up on a box or even an inchworm.

DO NOT GET SLOPPY.

For the jerks the bar will start on the shoulders. Feet are under the hips and heels are down. Elbows are slightly in front of the bar. Lift the chest and tighten the belly. Dip keeping the heels down, knees forward and out, chest up. The dip is shallow. Stand up hard and fast to pop the weight off of the shoulder. Push yourself down under the bar and drive the head and chest through. Catch in a partial squat with the biceps by the ears. Belly tight. Stand to complete.

For the air squats the feet are shoulder width apart. Keep the belly tight and chest lifted. Reach the butt back and down. Drive the knees out, heels down. Get the butt lower than the knees. Stand all the way up at the top.

Hang squat cleans bring the bar to the hips with the grip outside of the legs. Dip by hinging at the hip slightly. Keep heels down, chest lifted and bar pulled back. Arms are straight. Stand up hard and fast. Shrug. Pull YOURSELF down and catch in a solid front. squat with elbows high! Stand.

If this movement is new for you - you may choose to do a clean to the shoulder + front squat. Or JUST a front squat!

MAMA MODIFICATIONS

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

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.

HANG SQUAT 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.

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 103019

SHIFT TIP 103019

SHIFT WARM UP

Super Simple Shift Warm Up

SHIFT WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible)
6 Push Ups
10 Press
12 Goblet Squats

Idea weight for Men: 30-55# DB or KB
Idea weight for Women: 12-25# DB or KB

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

For this workout you will use the same weight for both the press and the goblet squats.

For the push ups you may do regular, knee push ups, or even elevated push ups!

Get the chest all of the way to the ground and keep the belly tight. Press all of the way up to lock out. NO sagging or snaking.

For the press you can do this with a single kb or DB. Hold the weight in both hands at the shoulder. Move the face back and press straight up to lockout with the biceps by the ears. Keep the belly tight.

For the goblet squats you will hold the kb or db at the chest. Feet are shoulder width apart. Heels are down. Lift chest and tighten your belly. Reach the butt back and down. Drive the knees out. Keep the chest up. Work to get the butt lower than the knees at the bottom. Drive through the heels, drive the knees out, lift the chest and stand all of the way up.

If you tend to collapse or lose position with the weight in the goblet squats - lower the weight or ditch it completely!

If you are still unable to keep in a good position you may choose to squat to a target or even use assistance!

MAMA MODIFICATIONS

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.

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.

103119

TIP KB SWING 10-31-19

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE | COUCH STRETCH
POST: HAMSTRINGS | HIP FLEXOR/PSOAS

PROGRAM A*

PROGRAM A

WARM UP
Running Warm Up
Full Body Simple Warm Up

WORKOUT

Either Get as Far as You Can in 16 Min - Or Finish and Record Your Time...
Run 200 Meters
20 KB/DB Swings
Run 400 Meters
30 KB/DB Swings
Run 600 Meters
40 KB/DB Swings
Run 800 Meters
50 KB/DB Swings

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

RX +: Click RX+ if you FINISH the entire workout under 16 min. (Put 50 as your and put your time in the comments - NONE of these should say a time over 16 min!)

Score: Total Reps completed on last set of KB Swings. If you don't make it there - put 0 and note in comments where you were when time ran out!
Goal: Get at least a few swings after the 800 Meter run.

**Lower the run distances a bit if you need to in order to make it happen.

This workout is the classic - super simple - if you over pace you will say it was easy - but if you do it right is going to be brutal. Run hard and fight to keep swings as unbroken as possible.

It's great to put the barbells and other equipment away today and just get the blood moving.

You can use either a kettlebell or single dumbbell for the swings.

You will hold the weight with both hands at the waist. Feet should be about shoulder width apart with the heels down. Hinge forward at the hip but keep the chest lifted. Allow the knees to bend slightly. Arms stay long and straight. Pull the weight back between the legs. Stand up hard and fast - popping the hips to make the kb or db weightless. Keep the chest up and belly tight and guide the weight up overhead with the arms.

If you are new to swings - you will want to swing only to eye level.

Allow gravity to bring the weight back down. Keep the heels down and chest lifted!

If you are unable to run for space or weather reasons - you may sub row or bike (Found in Program C). OR you can swap 1 min, 2 min, 3 min, 4 min of a low step up or taps.

Final no ability to run option would be to go AMRAP 16 Min: 1 Min single/double under or mtn climbers then 20 swings.

PROGRAM C

PROGRAM C

WARM UP
Running Warm Up
Full Body Simple Warm Up

WORKOUT

Either Get as Far as You Can in 16 Min - Or Finish and Record Your Time...

Bike 15 Cal Men / 11 Cal Women
or
Row 250 Meters
20 KB/DB Swings

Bike 30 Cal Men / 22 Cal Women
or
Row 500 Meters
30 KB/DB Swings

Bike 45 Cal Men / 33 Cal Women
or
Row 750 Meters
40 KB/DB Swings

Bike 60 Cal Men / 44 Cal Women
or
Row 1000 Meters
50 KB/DB Swings

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

RX +: Click RX+ if you FINISH the entire workout under 16 min. (Put 50 as your and put your time in the comments - NONE of these should say a time over 16 min!)

Score: Total Reps completed on last set of KB Swings. If you don't make it there - put 0 and note in comments where you were when time ran out!
Goal: Get at least a few swings after the final bike/row.

**Pro tip - the row version of this workout is prob not a good idea. A LOT of grip and bent over position....This workout is the classic - super simple - if you over pace you will say it was easy - but if you do it right is going to be brutal. Bike/row hard and fight to keep swings as unbroken as possible.

It's great to put the barbells and other equipment away today and just get the blood moving.

You can use either a kettlebell or single dumbbell for the swings.

You will hold the weight with both hands at the waist. Feet should be about shoulder width apart with the heels down. Hinge forward at the hip but keep the chest lifted. Allow the knees to bend slightly. Arms stay long and straight. Pull the weight back between the legs. Stand up hard and fast - popping the hips to make the kb or db weightless. Keep the chest up and belly tight and guide the weight up overhead with the arms.

If you are new to swings - you will want to swing only to eye level.

Allow gravity to bring the weight back down. Keep the heels down and chest lifted!

The row/bike distances should take roughly 1-1:30, 2-2:30, 3-4:00, 4-5:00 respectively. It's ok if you are bit slower than this, but shorten the distance if you fall very far out of these ranges.

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.

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 103119

SHIFT TIP 103119

SHIFT WARM UP

Full Body Simple Warm Up
Running Warm Up

SHIFT WORKOUT

6 Rounds
1 Min Jog, Run, Row, Bike, Low Step Ups, or Taps
15 KB/DB Swings

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

Idea weight for Women:
Single 12-25# KB/DB

Score: Total Time
Goal: Under 15 Min

So with this one here - we are leaving it at 6 rounds so that you guys can push the pace and try to finish quickly instead of overpace - but with that said if you finish SUPER fast - you can add a bit of time by just making it a 12 min AMRAP! Make it work for you! If you do this just put your time for the 6 rounds and then your rounds/reps in 12 min in the comments!

For the 1 min portion you can choose what you want/have available. Pick ONE option and do it for all rounds. Pick from jog/run, row, bike, taps, low step ups or even mountain climbers.

For that portion move for an entire minute each time at an uncomfortable but sustainable pace!

For the swings you will hold the weight with both hands at the waist. Feet are about shoulder width apart. Heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted and heels down. Belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight to eye level! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!

MAMA MODIFICATIONS

RUN/JOG - To avoid the added pressure to the pelvic floor that the impact from running can create, sub: Taps, 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.

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!

11119

TIP OH LUNGE 11-1-19

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW | THORACIC SPINE RELEASE
POST: HIPS | SHOULDER STRETCH

PROGRAM A*

PROGRAM A

WARM UP
Full Body Simple Warm Up
Shoulder Warm Up

Workout

15 Min AMRAP
10 DB Push Press Right
10 DB Overhead Lunges Right (Alternating Legs)
10 DB Push Press Left
10 DB Overhead Lunges Left (Alternating Legs)
10 Toes to Bar / V-Ups

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

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

Score: Total Number of Completed Rounds + any Additional Reps
Goal: 5 Rounds +

For this workout you only really need a single dumbbell!!

You will first do 10 push press on your right arm - then leave it up there and do 10 alternating lunges. Switch to the left arm and do 10 push press left arm - leave it up there - 10 overhead lunges alternating legs. Then either 10 toes to bar, 10 v-ups or some other sub.

For the single arm DB push press you will hold a dumbbell at one shoulder. Keep the chest up and belly tight. Dip keeping the heels down, knees forward/slightly out. Stand up hard and fast to pop the weight off of the shoulder - press to lock out overhead.

For the lunges you will want the dumbbell locked out overhead with the bicep by the ear. Press up hard! Make sure the belly is tight. You may perform a forward stepping, reverse stepping or walking lunge. Up to you. We love reverse lunges as the working foot stays planted - but whatever makes you most comfortable.

Just make sure you take a long enough step each time that the front heel stays down when the back knee lightly touches. Don't allow the front knee to cave in. Stand completely between lunges and switch legs with each step. So for each set of 10 the dumbbell will stay up on one side - but you will end up doing 5 lunges per leg!

If you are unable to lunge with a weight overhead - you may hold it at your shoulder - OR you could try holding a single dumbbell in both hands overhead for both sets of lunges each round.

If you are unable to lunge - you may sub step ups - do this with the weight at the shoulder - not overhead.

For the toes to bar / v - ups you may also sub knees up, crunches or reg sit ups.

Mamas you may sub eye level DB swings for the sit up type movements!

PROGRAM B

PROGRAM B

WARM UP
Full Body Simple Warm Up
Overhead Warm Up

Workout

15 Min AMRAP
10 Push Press
10 Overhead Lunges Right (Alternating Legs)
7 Toes to Bar / V-Ups

RX Men: 75#
RX Women: 55#

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

Score: Total Number of Completed Rounds + any Additional Reps
Goal: 9 Rounds +

For this workout you will have some options!

First you will do 10 push press - then if you are able you will leave the last rep over head and perform 10 lunges. Put the bar down and do 7 Toes to Bar or V-Ups.

For the push press the bar will start on the front of the shoulder with the elbows slightly in front. Feet are roughly hip width apart with the heels down. Make sure the chest is up and belly is tight.

Dip keeping the heels down, knees forward/out, butt back slightly and chest up. Stand up hard and fast - pop the bar off of the shoulders. Move the face back out of the way and use that upward momentum to press out hard and fast. Finish locked out with the bar over the middle of the body. Belly tight!

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 10 you end up doing 5 on each side.

If your barbell is too heavy for this movement you may put down your bar after your last push press and do the overhead lunges with a single plate. Men try 45# - women 25#.

You may also choose to do front rack lunges.

If you are unable to lunge you may try front rack or dumbbell step ups instead!

For the toes to bar / v - ups you may also sub knees up, crunches or reg sit ups.

Mamas you may sub eye level DB/KB swings for the sit up type movements!

MOVEMENT TIP

MAMA MODIFICATIONS

SINGLE DB OH LUNGE/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. Feel free to make this a weighted (farmer carry or front rack position) or unweighted lunge as well.

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.

SHIFT 110119

SHIFT TIP 110119

SHIFT WARM UP

Simple Shift Warm up

SHIFT WORKOUT

15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
10 DB/KB Press
10 Unweighted Alternating Lunges
10 Sit Ups

Idea weight for Men:
Single 30-50# DB/KB -or- Pair of Lighter Dumbbells
Idea weight for Women:
Single 12-25# DB/KB - or - pair of Light Dumbbells

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 6 Rounds

For this workout you will do as many rounds and reps as possible in 15 min of the 10 - 10 - 10. So just keep repeating until 15 min is up!

For the press you can either use a single kb/db or a pair of lighter ones. You will start with the weight at the shoulders/chest standing tall. Squeeze the cheeks, lift the chest, and tighten the belly. Move the face back and press the weight straight up over your head. You will use no assistance from the legs. Finish locked out completely with the weight over the middle of your body, biceps by the ears, and belly tight. Lower by bringing the elbows in front - back to the shoulder/chest. Focus on not allowing yourself to lean back at all during the up or down. Keep the belly tight. You may also do these seated if necessary.

For the lunges you may do a forward stepping, reverse stepping, or even walking lunge. Make sure you take a long enough step each time that the front heel stays down as the back knee lightly touches. Don't allow the forward knee to cave in. Drive through the heel and keep the chest up. Stand completely between reps. Each lunge = 1 rep so for each set of 10 you end up doing 5 per side.

If you need to -you may try holding onto something on the side like the back of a chair or pole etc.

Or if lunges aren't in the cards for you at this time you may sub a step up or a single leg toe touch (like a single leg deadlift with no weight).

For the sit ups we would love to see you touch the ground behind you at the bottom and come up and touch your toes at the top. You can do whatever is comfortable with your feet.

If you need a bit of assistance to come all of the way up try using something like a band. Work to only use as much assistance from your arms as you need and move slowly up and down if you do that option. Lower the number if necessary.

Mamas or anyone needing to skip sit ups - you may try a kb swing, deadbug, or slam ball!

MAMA MODIFICATIONS

SINGLE DB OH LUNGE/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. Feel free to make this a weighted (farmer carry or front rack position) or unweighted lunge as well.

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.

11219

TIP DB BURPEE STEP UP 11-2-19

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW | PIGEON STRETCH
POST: CALVES/ANKLES | LOWER BACK RELEASE

PROGRAM A*

PROGRAM A

WARM UP
Full Body Simple Warm Up

WORKOUT

8 Rounds
20 Double Unders
10 Dumbbell Burpee Box Step Ups

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

RX + Men: 50# Dumbbells and 35 Double Unders Each Time
RX + Women: 35# Dumbbells and 35 Double Unders Each Time

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

Score: Total Time
Goal: Under 15 Min

For the double unders on this workout we don't want you doing anything that takes longer than 30-40 seconds at the most for these (aside from one random bad round or something). So lower the number to 15 or even 10 if you need to. OR you can do 30 seconds of attempts. OR you can do 20 dumbbell hop overs! If you are unable to jump at this time you may do almost like a dumbbell skip over, a tap, or if you think shoulders can handle it - 20 Mtn Climbers!

For the dumbbell burpee step ups - you will place the hands on the dumbbells facing your box. Jump or step your feet back. Get your chest and thighs to the ground. Press up. Jump or step your feet back in. Deadlift the dumbbells by driving through the heels and keeping the back flat/lifting the chest. Step up onto the box (holding the dumbbells). Make sure you get your WHOLE foot on the box for the step up. Make sure the working knee doesn't cave in. Drive through the heel and stand completely.

Choose a height that will challenge you but that you feel comfortable stepping up AND down. You can do these unweighted if necessary!

If you have nothing to step up on at all you can sub Dumbbell Burpee + 2 Lunges (ouch after Friday's workout but it's a great sub).

PROGRAM B

PROGRAM B

WARM UP
Full Body Simple Warm Up

WORKOUT

8 Rounds
20 Double Unders
10 Burpees
10 Barbell Front Rack Step Ups

RX Men: 75#
RX Women: 55#

RX + Men and Women: 35 Double Unders each time

RX+ Option: Heavier Step Up
Men: 95#
Women: 65#

Score: Total Time
Goal: Under 17 Min

For the double unders on this workout we don't want you doing anything that takes longer than 30-40 seconds at the most for these (aside from one random bad round or something). So lower the number to 15 or even 10 if you need to. OR you can do 30 seconds of attempts. OR you can do 20 dumbbell hop overs! If you are unable to jump at this time you may do almost like a dumbbell skip over, a tap, or if you think shoulders can handle it - 20 Mtn Climbers!

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!

You may swap these to step in and out burpee, knee push up burpee, no push up burpee, or elevated burpee as needed.

For the barbell front rack step ups you will have the bar on the front of the shoulders with the belly tight and elbows up.

When you step onto the box place your whole foot onto the box. If you don't have a box you may do this on a bench or something similar. You could even do this on something like a chair (a sturdy chair). Make sure you choose a weight and a height that you are comfortable stepping up AND down.

Feel free to lower the height of the step up to something challenging but manageable for you!

If you don't have something to step up onto, or if you are uncomfortable stepping up right now you can sub alternating lunges. Each lunge counts as one rep.

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up

WORKOUT

8 Rounds
20 Double Unders
10 Sandbag Burpee Toss Over

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

RX + Men and Women: 35 Double Unders Each time.

Score: Total Time
Goal: Under 17 Min

For the double unders on this workout we don't want you doing anything that takes longer than 30-40 seconds at the most for these (aside from one random bad round or something). So lower the number to 15 or even 10 if you need to. OR you can do 30 seconds of attempts. OR you can do 20 dumbbell hop overs! If you are unable to jump at this time you may do almost like a dumbbell skip over, a tap, or if you think shoulders can handle it - 20 Mtn Climbers!

For the sandbag burpee toss over you will need a sandbag and something roughly chest height to throw it over. We have seen a bar in a rack work GREAT - but we have also seen people setting up like a box with a stack of plates on top of it work.

Either way you do a burpee. Then when you jump or step the feet in get the heels down and chest up /back flat and grab your bag with both hands. Stand up hard and fast -shrug -and lift the bag up and toss it over. When you are tired you can shoulder it (like a power clean) and then toss it over. With the bar in the rack situation you would then do another burpee - pull the bag back through and toss again.

For the box set up version instead of pulling the sandbag THROUGH you would just have to go over to the other side each time (not up and over with yourself- just walk around ha ha) or I guess you could use your arms to aide in hopping over if you're feeling froggy.

TEAM VERSION

TEAM VERSION

WARM UP
Full Body Simple Warm Up

WORKOUT

In Teams of 2 complete:

24 Min EMOM/AMRAP
(As Many Reps as Possible in 24 Min)
Min 1: Partner A: Max Dumbbell Burpee Box Step Ups
Min 1: Partner B: 20 Double Unders (rest remainder of time)

Min 2: Partner A: 20 Double Unders (rest remainder of time)
Min 2: Partner B: Max Dumbbell Burpee Box Step Ups

Alternate Back and forth for 24 min or 12 rounds EACH

Score: Total DB Burpee Box Step Ups Between the 2 of you.

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

RX + Men: 50# Dumbbells and 35 Double Unders Each Time
RX + Women: 35# Dumbbells and 35 Double Unders Each Time

Goal: 160 Reps +

So at 3-2-1 Go Partner 1 starts with as many DB burpee box step ups as possible in 1 min. Partner B only has to do 20 double unders. When the clock hits 1 min - Partner A does 20 double unders and Partner B spends the whole minute getting as many dumbbell burpee box step ups as possible. Keep switching back and forth for 24 min.

On the double under minute you should be getting a good 30-45 seconds of rest!

The easiest way to keep score is for each person to count. their OWN total dumbbell burpee step up reps and add them together at the end.

For the double unders on this workout we don't want you doing anything that takes longer than 30-40 seconds at the most for these (aside from one random bad round or something). So lower the number to 15 or even 10 if you need to. OR you can do 30 seconds of attempts. OR you can do 20 dumbbell hop overs! If you are unable to jump at this time you may do almost like a dumbbell skip over, a tap, or if you think shoulders can handle it - 20 Mtn Climbers!

For the dumbbell burpee step ups - you will place the hands on the dumbbells facing your box. Jump or step your feet back. Get your chest and thighs to the ground. Press up. Jump or step your feet back in. Deadlift the dumbbells by driving through the heels and keeping the back flat/lifting the chest. Step up onto the box (holding the dumbbells). Make sure you get your WHOLE foot on the box for the step up. Make sure the working knee doesn't cave in. Drive through the heel and stand completely.

Choose a height that will challenge you but that you feel comfortable stepping up AND down. You can do these unweighted if necessary!

If you have nothing to step up on at all you can sub Dumbbell Burpee + 2 Lunges (ouch after Friday's workout but it's a great sub).

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.

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.

4 Rounds
Not for Time
15 Double Dumbbell Sumo RDL (no touch)
10 Dumbbell on Shoulder Split Squat Right
10 Dumbbell on Shoulder Split Squat Left

Post:
4 Min Tabata Hollow Rock
On rest hold Superman Position

20 Seconds Hollow Rock
10 Second Superman hold

Repeat for a total of 4 min

Score is weight used for SumosOn the Dumbbell Sumo Stance RDLs you will stand in a sumo stance with dumbbell heads touching. Perform a stiff legged deadlift (very little knee bend) and on the way back down you will not comeall the way to the ground, but will stop about mid shin.

Keep the back flat, chest up and drive through the heels. Squeeze your butt at the top of each rep.

You could also do these with a barbell. We like the dumbbells for this if possible because you can go much lower.

On the split squat, you will make sure you are far enough away from the bench or box - or whatever is elevating your back foot- that you can keep your heel down and get to at or below parallel.

Focus on not allowing that knee to collapse in, but think about pushing it out with the foot straight forward. This time the dumbbells will be resting on the shoulders.

You could also do these with a barbell on the back if necessary.

For the hollow rocks you will drive your low back into the mat and place your hands above your head and straighten your legs. From here you will rock, keeping your entire spine in contact with the ground by pulling the abs in.

If you cannot hold this position, or have a hard time keeping your back glued to the ground, you may bend the knees more. This would be ideal over not having your back fully on the mat.

You will perform the hollow rocks for 20 seconds. Then you will flip over onto your stomach for a superman hold for 10 seconds. Keep switching back and forth for 4 min.

MAMA MODIFICATIONS

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

HOLLOW ROCKS - If you notice any coning or are working on healing DR, you can try subbing BF Functional Progression 1(you can always spice it up by making it banded or weighted!), FP 4 Holds or Bear Crawls would also be great here! You can also do an overhead plate hold or farmer carry hold and focus on your posture and breathing mechanics.

SUPERMAN HOLD - If your uncomfortable being on your belly try subbing BIRTHFIT Functional Progression 3 or a Bear Pose Hold. You could even sub and overhead plate hold or a farmer carry hold.

WARM UP

Full Body Warm Up

SANDBAG

5 ROUNDS
20 Sandbag Shoulder to Shoulder
10 Sandbag Row (L)
10 Sandbag Row (R)
10 Sandbag Burpee

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

Score: Total Time
Goal: 20 Min

For this workout you will start with 20 sandbag shoulder to shoulder reps.

This is basically a push press from one shoulder to the other.

Start with the bag on one shoulder with the hands underneath it. Dip by bending the knees and pushing the butt back slightly. Make sure the heels stay down, knees don't cave in, and chest stays up. Stand up hard and fast to pop the bag off of the shoulder. Press it up over your head and lower onto the other side.

If comfortable when lowering absorb with a dip and allow that to send you into the next rep.

For the rows you will hold the sandbag by the handles in one hand only. Bend at the hip and allow a slight bend at the knee. Keep the belly tight, chest up, and heels down. Pull the bag into your body with the elbow going back. Arm will hang straight from the shoulder at the bottom. Control both the up and down of each rep.

You will do 10 with one arm then 10 with the other.

If your bag has no handles you may sub 20 bent over rows with 2 hands.

The sandbag burpee is just that. Do a burpee with the chest hitting the bag, jump or step the feet in, get into a good set up with chest up and knees bent - arms straight gripping the bag. Then you will stand up hard and fast with straight arms until you finish with your hips and knees. Guide the bag up keeping it close to your body. Press to lock out over your head.

Following a 30 minute clock:
0:00 - 5 Back Squats
3:00 - 5 Back Squats
6:00 - 5 Back Squats
10:00 - Max reps Back Squat (SINGLE. SET)

LOWER THE WEIGHT:
15:00 - 5 Bench Press
18:00 - 5 Bench Press
21:00 - 5 Bench Press
25:00 - Max reps Bench Press

27:00 - 3 min AMRAP of
1 Push Up
1 Squat Jump

(PUSH UP AND SQUAT JUMP ARE UNWEIGHTED)

SCORE #1: Put in heaviest back squat weight and how many reps you did for your max set.
SCORE #2: Put in weight for heaviest bench press and put how many reps you did for your max set
Goal - Good and safe movement. At least 5 reps for max set but no more than 15!

For these Squats and Bench Press sets, add load between each set. Take smaller jumps with the Bench 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 back squat: The bar will be on the back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Drive through the heels, lead with the chest, keep the belly tight, and push the knees out as you come up! Stand all of the way up at the top.

Since these are heavy reps take a moment to re-set the core/midline and lift the chest before going down for each rep.

For the bench press: We HIGHLY suggest for heavy weight and max sets that you have a spotter. If you do not - please do not put clips on your bar (so you can dump off of the side), go lighter than you would if you had a spot, and if you want even use dumbbells.

Unrack the bar with the hands just outside of shoulder width. Make sure the shoulder blades are pulled back and down and that your heels are either on the floor or on a stack of plates if you don't have long legs. Bring the bar to a locked out position over the chest. Lower under control with the elbows going back and not flaring out but going down more toward the ribs. Touch the chest under control. Dig the heels in but keep the butt on the bench as you press to a fully locked position at the top. Wrap your thumb around the bar to prevent it from slipping! Be careful and smart if benching alone!

For the 3 minute AMRAP, just work constantly for 3 minutes. Take a moment to set yourself up in a proper starting position before each rep. If you are unable to jump you may do a fast air squat but keep the feet on the floor!

WARM UP

2 Rounds:
10 Banded Pass Throughs
30 Seconds Alternating Wrist Stretches
10 Scapular Push-Ups
10 Forward to Backward Kicks (Right)
10 Forward to Backward Kicks (Left)

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.

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

Scapular Push Ups
1. Set up in a plank position, with your shoulders directly over your wrists.
2. Keeping your entire body tight, allow only your shoulders to relax, and sag down towards the floor.
3. Re-engage the shoulders by “pressing away from the floor” and getting as tall as possible at the top of your plank position.
4. Continue releasing and extending your shoulders, without compromising your tight body position in the plank itself.

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

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

GYMNASTICS

3 Rounds
20 Hanging Shoulder Touches
20 Tuck-Ups
10 Kipping Pull-Ups
10 V-Ups

Score: Total Time - but PLEASE choose quality over quantity. This is not to be done for speed!

Subs / Modifications
Scapular pull-ups
Break as needed
Banded pull-up
Tuck-Ups

Hanging Shoulder Touches
1. Begin in an active hang on the bar (there should be space between your shoulders and ears)
2. Release your left hand from the bar, and touch your left shoulder
3. Return to an active hang
4. Release your right hand from the bar, and touch your right shoulder
5. Return to an active hang
6. Keep your body position as tight as possible, to stay controlled through the set

Tuck Ups
1. Begin laying on the ground, with arms extended overhead, legs straight, and lower back pressing into the floor.
2. Lift into a hollow position, with your arms by your sides
3. Simultaneously bend your knees and pull them towards your chest, while lifting your chest towards your knees (you will be coming into a tucked position)
4. Extend back into your hollow position and repeat

Kipping Pull Ups
1. Begin standing directly under the bar.
2. Jump to the bar and catch in a Hollow position.
3. Drive your heels back, press your chest forward, moving into an Arch position.
4. Snap your toes toward to initiate your vertical path.
5. Squeeze your glutes and guide your chin above the height of the bar.
6. Once your chin clears the height of the bar, lean your shoulders backward, and slightly lift your toes in the front to keep an even weight distribution.
7. As you fall under the bar, move back into your arch position, setting yourself up for the next rep.

V-Ups
1. Begin laying on the ground, with arms extended overhead, legs straight, and lower back pressing into the floor.
2. Simultaneously lift your upper and lower body off the floor as high as possible, with the goal of tapping your fingertips to your toes. Only your glutes and tailbone will remain on the ground.
3. Control yourself back down to the floor, returning to your active, starting position.

Skill Focus: Handstand Walking
5 Kick-Up to Wall Handstand
10 Handstand Shoulder Taps
5 Forward Rolls

Then 8 Attempts - Max Handstand Walk

Score: Max distance achieved in one walk! Even if it's only 2 feet or 0!

Kick Up to Wall Handstand
1. Begin in a wide split lunge, with your dominant leg out front. Both knees need to be bent— You want to be able to bounce up and down comfortably.
2. Arms are extended in front of you, with your hands at hip height. Fingers need to be spread and prepared to grip the floor.
3. Slow shift your weight forward as you approach the floor. Try to lay your stomach on the top of your quad.
4. As you set your hands on the floor, use your front (dominant) leg to gently push off the floor, initiating the press towards a handstand. This should feel slow, and strength-based
5. Focus on getting your non-dominant leg to the wall, and slowly bringing the legs together into a full handstand. Emphasis on slow!

Handstand Shoulder Taps
1. Begin in a Handstand Hold against the wall, with your back facing the wall.
2. To initiate the shift, press your left hand into the ground, with the goal of pushing your left shoulder into your left ear until they make contact. This will shift your body to be centered over your left hand.
3. Carefully lift your right hand off the floor, tap your right shoulder, and return to your normal handstand.
4. Press your right hand into the ground, and push your right shoulder into your right ear.
5. Once your body is centered over the right hand, lift the left hand, tap your left shoulder, and return to your normal handstand.
6. Once you’re comfortable with extending through the shoulders, you can increase speed.

Forward Rolls
1. Begin standing with your feet hip-width apart, arms by your sides.
2. Squat down to the floor, and set your hands on the floor in front of you.
3. Lift your glutes into the air, and start walking your toes forward, towards your hands. The goal is to get your feet as close to your hands as possible, in order to make the roll a very smooth, “tip-over” type movement.
4. Tuck your chin into your chest as much as possible. You will stare are your belly button for the entire rotation, which will protect the head and neck. Do not keep a straight neck during the forward roll. Only the back of your head (Ladies, think of where your ponytail is) should touch the floor as you roll. The more you tuck your head in, the safer your neck will be.
5. To initiate the roll, your elbows will have a slow, constant bend, until you find yourself rolling down one vertebrae at a time. Make sure the elbows continuously bend, slowly lowering your body to the floor. Do not keep straight arms.
6. As your elbows bend, your hips will tip forward, allowing you to effortlessly roll. Your feet will land on the floor in front of you, promoting a safe, seated position.
7. Once comfortable, you may increase speed, by moving faster through the steps.

Max Handstand Walks
1. Kick-up to a handstand hold, making sure to keep a tight, stacked body position: Your body should be in one line, with your ankles over your hips, hips over your shoulders, and shoulders over your wrists.
2. Allow your body to tip over, producing the forward momentum needed to start walking your hands.
3. Make sure to keep your hips and glutes set over your finger tips for the walk (this will make sure you continue moving forward, rather than falling backwards).
4. To step, plant each hand and extend through the shoulder, getting as tall as possible. It’s this shoulder extension that will naturally shift your bodyweight from side to side, making your handstand walk much easier.

12 sets total
3 sets of 8-10 Z Press
then
3 sets of 12-15 Standing Upright Rows
then
3 sets of 10 Left/10 Right Lying one-arm Lat Raise
then
3 sets of 8-12 Front Raises

Rest as needed between sets and movements.

Score: Weight used for Z PressDo all 3 rounds of each movement before moving on to the next one. Go LIGHT on the lying lat raises and front raises. Each movement should be slow and controlled with a 1 second pause at the top.

For the Z press you will sit on the floor with legs extended in front of you. Sit up very tall with the DBs on the shoulders with elbows high. Keep the rib cage down and belly tight. Press straight up until your elbows are locked out with biceps by the ears. Bring the dumbbells all the way down to the shoulders each time.

For the upright row, stand up tall with a dumbbell in each hand. Keep your chest up and belly tight as you pull the dumbbells up to your chest. They should stay close to your body. Elbows shouldn't really go higher than your shoulders. Lower back to your waist with control.

For the lying lat raise, lay on your side on a bench or the floor with your head supported by your bottom arm. Holding a dumbell out in front of in your top hand, raise your arm until it is perpendicular to the floor. Keep a slight bend in your elbow the whole time and try to keep your hips from shifting during the lift.

For the Dumbbell Front Raise both arms move together. Allow a slight bend in the elbow and avoid using any "kipping" or bouncing to move the weight. You will raise your arms up in front of you with wrists facing down until arms are parallel to the ground.

Overhead Squat (4 x 5)

Warm up to a weight that is challenging for you. Then put 20 min on the clock and do 4 sets of 5, either adding more weight between or maintaining same weight for all 4 sets. Give yourelf time to rest as needed between 2-3 min, but finish all 4 sets of 5 of heavy overhead squats in the 20 min window.

If you have a rack you will unrack the bar on your back. Get your hands into the wide grip position. Perform a wide grip - behind the neck push press or jerk to get the bar overhead. Tighten your belly - move your feet out to under the shoulders. Press up and rotate the shoulders forward.

If you are taking from the ground you may snatch it if you are able or perform a clean and jerk onto the back - then do the behind the neck push press or jerk to get the bar overhead.

Once overhead you will initiate the squat by reaching your butt back, keeping the heels down, driving your knees out, keeping the belly tight and chest up, pushing up into the bar, but also pulling it back slightly (to keep it over the middle of your foot) as you go down. Allow this process to be slow and controlled. Keep pressing up and work to keep the armpits forward and chest up! Get the butt lower than the knees at the bottom with the heels down, knees out, belly tight, chest up and bar over the middle of the foot. No plopping or collapsing in the back.

As you stand you will drive through the heels, push the knees out, lead with the chest and press into the bar. Stand all of the way up!

After 5 reps you can either drop it (and clean it to get back in the rack) or lower back to the back to re-rack. IF you lower back to the back - ABSORB WITH YOUR KNEES and be extremely careful not to lower onto the neck. Keep that chest up when you absorb it!

Behind the Neck Shoulder Press (4 x 10)

From the back rack position - using no momentum built from the lower body - press the bar to a locked out position overhead.These will be on the lighter side. Bar will be on the back with the wide grip. Pull your rib cage down and lift the chest. Make sure the head is out of the way and press the bar straight up. Lock out completly with the bar over the middle of the body. Pause for 1 second and lower back down. Absorb lower with the knees when you start to get fatigued!

RUN VERSION

STREET PARKING 5K PROGRAM WEEK: 5 RUN: 2 (Time)

**There should be at least 1 day between run sessions.
RUN 3200 M - EASY
NO REST
RUN 1600 M - MODERATE

TOTAL: 4800 M

EASY = 60-70% SUSTAINABLE AND VERY COMFORTABLE
MODERATE = 75-80% - SUSTAINABLE / SLIGHTLY UNCOMFORTABLE

SCORE: TIME FOR THE WHOLE THING. DON'T MESS UP PACES! PUT TIME FOR FINAL 1600 IN COMMENTS.
GOAL: LEARNING TO PACE AND NOT COME OUT TOO HOT. FINISHING STRONG!

Run Workout (No Measure):
Run 16 Min Easy Pace
No Rest
Run 8 Min Moderate Pace

Score: Total Distance if you can measure on a watch etc.
Goal: Easy pace should be comfortable - moderate pace should be faster than that.

This workout teaches us to pace early (not peacock) and finish strong.

ROW VERSION

Row Workout:
Row 4000 Meters Easy
No Rest
Row 2000 Meters Moderate

Total: 6000 Meters

Score: Total time for 2000 Meters Only
Goal: Easy pace should be comfortable - moderate pace should be harder than that.

Rough Estimate on Time Goal:
4000 Meters - Around / Under 20-22 Min
2000 Meters - Around / Under 9-10 Min

This workout teaches us to pace early (not peacock) and finish strong.

BIKE VERSION

Bike Workout:
Bike 16 Min Easy Pace
No Rest
Bike 8 Min Moderate Pace

Score: Total Calories or distance depending on the bike.
Goal: Easy pace should be comfortable - moderate pace should be harder than that.

Rough Estimate on Calorie goal:
260+ Men
210+ Women

This workout teaches us to pace early (not peacock) and finish strong.

102119

TIP DB DEVIL PRESS 10-21-19

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: OLY | POWER
SWAP: SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Warm Up Flow | Hip Flexors/Psoas
Post: Hips | Lower Back Release

PROGRAM A*

PROGRAM A

WARM UP

Squat Warm Up
Full Body Simple Warm Up

WORKOUT

Kim created this workout for her 40th birthday last year! She posted it and everyone just started doing it so we posted it as the actual daily workout on 10/23/2018!

For Time
40 Devil Press
40 Lungesters

See Part 2 for Extra Credit!

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

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

Score: Total Time
Goal: Under 15 Min

Guys blame Kim for this one. She wanted to do something gnarly on her 40th birthday so here it is. She actually added the extra credit part below - so you can do that part if you want to, but we want you to do this first part for time. Then do that after if you do that.

Make sure you choose the right weight for this. 40 in a row of either one of these movements is going to be pretty rough. If you go too heavy you will end up slowing down A LOT. We would rather see you closer to 10-13 min at a lighter weight than 20 min with the heavy weight. Feel free to lower it even more or sub a burpee + kb swing and single kb/db lungesters!

For the devil press the dumbbells will start on the ground. You will place your hands on the dumbbells. Jump or step your feet back. Get your chest and thighs to the ground with hands still on the dumbbells. Press up and jump or step your feet in. With the dumbbells on the inside of the feet and legs and the heels down, make sure your knees are bent, and chest is lifted.

Pick up the dumbbells by lifting the chest and digging the heels into the ground. Stand up hard and fast. Once you finish with the legs and hips you will shrug the shoulders and then perform kind of a combo, swing, double dumbbell snatch/clean and jerk (no pause at the shoulder). Keep the dumbbells close to the body as you guide them up and then press to lock out with the biceps by the ears.

When lowering the dumbbells keep the heels down and chest lifted! No sloppy lowering!

For the lungester the dumbbells will be at the shoulders. You will complete a reverse lunge with the right, a reverse lunge with the left, and then a thruster (front squat + press).

For the lunges make sure you take a long enough step backward that you can keep your front heel down when the back knee GENTLY touches the ground. For the thruster keep heels down, knees out, chest up in the squat. Stand up hard and fast and finish with a press to lock out!

EXTRA CREDIT:
40 Renegade Rows

Push Up + Row Right + Row Left = 1 Rep

Use the same weight you used for the main workout.Keep the belly tight and avoid rotating too much or allowing the hips to get too high!

This is TOTALLY optional and should not be performed until you have finished the first part and recovered a bit.

PROGRAM B

PROGRAM B

WARM UP

Squat Warm Up
Full Body Simple Warm Up

WORKOUT

Kim created this workout for her 40th birthday last year! She posted it and everyone just started doing it so we posted it as the actual daily workout on 10/23/2018!

For Time
60 Plate Burpees
40 Lungesters

RX Men: 45# Plate / 75# Lungesters
RX Women: 25# Plate / 55# Lungesters

RX + Men: 45# Plate / 95# + Lungesters
RX + Women: 25# Plate/ 65# + Lungesters

Score: Total Time
Goal: Under 15 Min

(For this version we added some extra reps to the plate burpee since it's not as heavy as the devil press)Guys blame Kim for this one. She wanted to do something gnarly on her 40th birthday so here it is. She actually added the extra credit part below - so you can do that part if you want to, but we want you to do this first part for time. Then do that after if you do that.

Make sure you choose the right weight for this. 40 in a row of either one of these movements is going to be pretty rough. If you go too heavy you will end up slowing down A LOT. We would rather see you closer to 10-13 min at a lighter weight than 20 min with the heavy weight. Feel free to lower it even more if necessary or use the KB sub for both movements to keep moving!

For the plate burpee you will do a push up with the hands on the plate. Jump or step the feet in. Pick up the plate with the heels down and chest up. Use the power from your legs and hips to help hoist the plate up and finish with a press to lock out over your head! Watch the toes on the lower!

Another option is a burpee + KB swing!

For the lungester the bar will be at the shoulders. You will complete a reverse lunge with the right, a reverse lunge with the left, and then a thruster (front squat + press).

For the lunges make sure you take a long enough step backward that you can keep your front heel down when the back knee GENTLY touches the ground. For the thruster keep heels down, knees out, chest up in the squat. Stand up hard and fast and finish with a press to lock out!

EXTRA CREDIT:
40 Renegade Rows

Push Up + Row Right + Row Left = 1 Rep

Use the same weight you used for the main workout.Keep the belly tight and avoid rotating too much or allowing the hips to get too high!

This is TOTALLY optional and should not be performed until you have finished the first part and recovered a bit.

PROGRAM C

PROGRAM C

WARM UP

Squat Warm Up
Full Body Simple Warm Up

WORKOUT

Kim created this workout for her 40th birthday last year! She posted it and everyone just started doing it so we posted it as the actual daily workout on 10/23/2018!

For Time
40 Sandbag Burpees or Burpee +Ball Toss
40 Sandbag/Ball Lungesters

See Part 2 for Extra Credit (will need dumbbells for this part)!

No RX or RX + for this one. Use what you've got!

Score: Total Time
Goal: Under 15 Min

Guys blame Kim for this one. She wanted to do something gnarly on her 40th birthday so here it is. She actually added the extra credit part below - so you can do that part if you want to, but we want you to do this first part for time. Then do that after if you do that.

Make sure you lower the reps on this one if you have a heavy bag and it will take forever/wreck you to do 40 of each.

For the sandbag burpee option you will do a burpee by or on your bag. Jump or step the feet in. Deadlift the bag with heels down, belly tight, and chest up. On the way up pick up speed. Jump with the bag and guide it to a locked out position overhead. Biceps by ears and belly tight.

For the burpee + ball toss you will perform a burpee - then step over the sandbag (so it's between the feet) and make sure the heels are down and knees are bent before you pick it up. Keep a solid back position as much as possible and keep the belly tight. Stand up hard and fast and use the lower body to help you hoist the bag up and over the shoulder.

For the lungester the sandbag or ball will be at the shoulders. You will complete a reverse lunge with the right, a reverse lunge with the left, and then a thruster (front squat + press).

For the lunges make sure you take a long enough step backward that you can keep your front heel down when the back knee GENTLY touches the ground. For the thruster keep heels down, knees out, chest up in the squat. Stand up hard and fast and finish with a press to lock out!

If your bag is too heavy to do a full thruster - cut out the press part and just do lunge lunge front squat.

EXTRA CREDIT:
40 Bent Over Slams

Use the same weight you used for the main workout.Place the bag at your feet and hinge at the hips with a slight bend in the knees. Grab the bag with straight arms and the chest lifted. Pull the bag to the belly/chest area with the elbows going back and then SLAM it by pressing it down hard into the ground.

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.

LUNGESTERS - 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. Option to sub: Thrusters, Weighted Step Ups, Weighted Lateral Step Ups, Lunge + Lunge + Air Squat, Goblet/DB Squat

BURPEES - There are many reasons why you might need to modify the burpee. Especially if you find that the shape of your pregnant belly is becoming too uncomfortable to move throught the range of motion, if you are coning in the plank position, or if jumping back or forward causes too much pressure in the pelvic floor please consider one of the following modifications: No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat. You can also always sub a movement that allows you to move a little more fluidly like Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull

DB SNATCH - You can always choose a lighter weight. If you're not comfortable going over head right now or find that you are coning during the movement you might want to consider Bent Over Rows, Strict Press, or a Single Arm Russian KB 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 102119

SHIFT TIP 102119

SHIFT WARM UP

Simple SHIFT Warm Up

SHIFT WORKOUT

5 Rounds
5 Burpees
10 Alternating Hang Dumbbell Snatch
10 Alternating Lunges

Idea weight for Men: Single 20-35# DB/KB
Idea weight for Women: Single 12-24# DB/KB

Score: Total Time
Goal: Under 15 Min

Kim's birthday workout is a doozy. This SHIFT workout is also a challenging one!

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

Make sure you choose a burpee style that allows you to finish reps in no longer than 1 min even when you are super tired!

If you are doing a version with a push up make sure the hands are lower than the shoulders and in somewhat close to your body. Don't allow the elbows to flare out. Keep the belly tight and work to avoid snaking or worming! Touch the chest all of the way at the bottom.

For the hang dumbbell snatch you will use a single dumbbell held in one hand at the waist. Dip slightly making sure the heels stay down and knees don't cave in. Keep arm straight with weight dipping between the legs. Stand up hard and fast, shrug, and then punch the dumbbell overhead - locking out with the bicep by the ear! Lower back to the waist and switch hands. For each set of 10 you will end up doing 5 per arm.

The lunges will be unweighted.

For the lunges you may do forward stepping, reverse stepping, or even walking lunges. Reverse are our favorite for balance and glute activation purposes - but it's up to you. Make sure you take a long enough step each time that your front heel stays down when your back knee touches. Don't allow the working knee to cave in. Stand completely between reps and alternate feet with each step. You may also choose to use a counter balance for support. For each set of 10 you end up doing 5 per leg.

If you are unable to lunge for injury issues - you may choose to sub alternating step ups or single leg toe taps.

MAMA MODIFICATIONS

BURPEES - There are many reasons why you might need to modify the burpee. Especially if you find that the shape of your pregnant belly is becoming too uncomfortable to move throught the range of motion, if you are coning in the plank position, or if jumping back or forward causes too much pressure in the pelvic floor please consider one of the following modifications: No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat. You can also always sub a movement that allows you to move a little more fluidly like Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull

DB SNATCH - You can always choose a lighter weight. If you're not comfortable going over head right now or find that you are coning during the movement you might want to consider Bent Over Rows, Strict Press, or a Single Arm Russian KB 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.

102219

TIP BW JUMP OVER 10-22-19

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

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Morning Coffee | Pigeon Stretch
Post: Cool Down Flow | Posterior Chain Release

PROGRAM A

PROGRAM A

WARM UP

Barbell Clean Warm Up
Box Jump Warm Up

Workout

2 Hang Power Cleans
2 Jump OVERS
4 Hang Power Cleans
4 Jump OVERS
6 Hang Power Cleans
6 Jump OVERS
8 Hang Power Cleans
8 Jump OVERS
10 Hang Power Cleans
10 Jump OVERS
12 Hang Power Cleans
12 Jump OVERS

Rest 2 Min

Start at 12-12 and go back down!

RX Men: 95#
RX Women: 65#

RX+ Men: 115-135#
RX+ Women: 75-95#

Jump over height should be roughly 24" for men and 20" for women. Choose something that will allow YOU to get a good workout and move.

Score: Total Time
Goal: Under 18 MIn

For the hang power clean you will start with the bar at the hips. Perform a good deadlift with the heels down and back flat to get it there.

From here keeping the arms long and straight with the grip just outside of the shoulders and the feet under the hips/heels down - you will dip by hinging at the hip (keep the chest lifted) and bending the knees slightly. Stand up hard and fast (think JUMP) - shrug the shoulders - then as the bar travels UP the body - pull your elbows high and outside and pull yourself UNDER slightly. The elbows come around and through FAST so that the bar lands on the shoulders. Catch in a partial squat position. Heels down, knees out, chest up! Stand to complete the rep. Lower back down ONLY to the hips (do not lower to the floor or drop!)

For the jump overs you will find something to jump COMPLETELY over! This could be a box, a bench, a broomstick secured to the edge of a chair or box - you name it! It could even be a stack of plates or as low as a kettlebell. Find something that will allow you to actually jump if possible.

If you are unable to jump at this time - you may sub a skip over your bar or a step up and over the bench or box.

PROGRAM B*

PROGRAM B

WARM UP

Dumbbell Clean Warm Up
Box Jump Warm Up

Workout

2 Hang Power Cleans
2 Jump OVERs
4 Hang Power Cleans
4 Jump OVERS
6 Hang Power Cleans
6 Jump OVERS
8 Hang Power Cleans
8 Jump OVERS
10 Hang Power Cleans
10 Jump OVERS
12 Hang Power Cleans
12 Jump OVERS

Rest 2 Min

Then Start at 12-12 and go back down!

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

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

Jump over height should be roughly 24" for men and 20" for women. Choose something that will allow YOU to get a good workout and move.

Goal: Under 18 Min

For the hang power clean you will start with the dumbbells at the hips. Perform a good deadlift with the heels down and back flat to get it there.

From here keeping the arms long and straight with the grip just outside of the shoulders and the feet under the hips/heels down - you will dip by hinging at the hip (keep the chest lifted) and bending the knees slightly. Stand up hard and fast (think JUMP) - shrug the shoulders - then as the weight travels UP the body - pull your elbows high and outside and pull yourself UNDER slightly. The elbows come around and through FAST so that the dumbbells land on the shoulders. Catch in a partial squat position. Heels down, knees out, chest up! Stand to complete the rep. Lower back down ONLY to the hips (do not lower to the floor or drop!)

For the jump overs you will find something to jump COMPLETELY over! This could be a box, a bench, a broomstick secured to the edge of a chair or box - you name it! It could even be a stack of plates or as low as a kettlebell. Find something that will allow you to actually jump if possible.

If you are unable to jump at this time - you may sub a skip over your bar or a step up and over the bench or box.

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.

JUMP OVERS/LINE HOPS - 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.

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 102219

SHIFT TIP 102219

SHIFT WARM UP

Full Body Shift Warm Up

SHIFT WORKOUT

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

2 KB/DB Swings
2 Plate/Line Hops
4 KB/DB Swings
4 Plate/Line Hops
6 KB/DB Swings
6 Plate/Line Hops
8 KB/DB Swings
8 Plate/Line Hops
...

How far can you get in 15 Min..

Idea weight for Men: Single 20-35# DB/KB
Idea weight for Women: Single 12-25# KB/DB

Score: Total REPS added up at the end (here comes the math)
Goal: Get through the round of 16s+

Two movments! Adding 2 reps each as you go! At the end add up ALL of the reps for your total score (2+2+4+4+6+6...)

For the KB/DB Swings you will hold a single weight in both hands at the waist. Feet should be about shoulder width apart with the heels down. Hinge at the hips, but keep the belly tight and chest lifted. Allow a slight bend in the knee and pull the weight back through the legs with straight arms. Stand up hard and fast- squeeze the butt - and allow that power to help make the KB/DB weightless. Guide to eye level with relatively straight arms. Keep the belly tight!

Allow gravity to bring the weight back down, but don't allow it to pull you out of your heels or round your back! Heels down and chest up! Go straight into the next rep!

For the hops, if possible you will JUMP! This can be jumping onto something like a step, box, sprinkler box etc. It can even be a single bumper plate or something like that. You can also choose to jump OVER something like your kb/db, your broomstick, or even a chalk line on the ground.

If you are unable to jump you may do more of a skipping motion with kind of a one foot at a time approach. If that is still not an option you may sub low step ups!

MAMA MODIFICATIONS

JUMP OVERS/LINE HOPS - 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.

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!

102319

TIP PUSH PRESS 10-23-19

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

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Warm Up Flow | Thoracic Spine Release
Post: Shoulder Stretch | Stress Relief

PROGRAM A

PROGRAM A

WARM UP

Overhead Warm Up
Running Warm Up

WORKOUT

3 Rounds
30 Push Press
Run 400 Meters

Because everyone loves to finish with a run...

RX Men: 40# DBs
RX Women 25# DBs

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

Score: Total Time
Goal: 12 Min or Less

The run distance should take roughly 2 min to 2:30. A little faster or shorter depending on your ability.

If you are unable to run for space or weather reasons - you may sub 2 min of single or double unders, taps, or low step ups today!

For the push press the dumbbells will start at the shoulders. You will have your feet roughly under your hips. Dip down and keep your heels on the ground. Keep the chest lifted and dip down slightly. Don't allow the chest to fall forward. Stand up hard and fast and feed the power from the legs into the dumbbells. Press to lock out with the biceps by the ears.

Choose a weight that you CAN NOT do 30 in a row, but will always be able to do at least 7 or so reps - even when fatigued.

PROGRAM B*

PROGRAM B

WARM UP

Overhead Warm Up
Running Warm Up

WORKOUT

3 Rounds
30 Push Press
Run 400 Meters

Because everyone loves to finish with a run!

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

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

Gymnastics RX + Option: Sub Handstand Push Ups or Pike on Box HSPU (Just mark RX + and put that you did that in comments)

Score: Total Time
Goal: 12 Min or Less

The run distance should take roughly 2:00 to 2:30. A little faster or shorter depending on your ability.

If you are unable to run for space or weather reasons - you may sub 2 min of single or double unders, taps, or low step ups today!

For the push press the bar will start at the shoulders. You will have your feet roughly under your hips. Dip down and keep your heels on the ground. Keep the chest lifted and dip down slightly. Don't allow the chest to fall forward. Stand up hard and fast and feed the power from the legs into the bar. Press to lock out with the biceps by the ears. Keep the belly tight!

Choose a weight that you CANNOT do all 30 in a row, but you can do at least 7 or so every time you pick it up - even when you are tired!

PROGRAM C

PROGRAM C

WARM UP

Full Body Simple Warm Up

WORKOUT

3 Rounds
30 Push Press
30 Cal Bike Men/22 Cal Bike Women
OR
500 Meter Row

(Choose EITHER Bike or Row)

RX Men: 75-95# Bar OR 40# DBs
RX Women 55-65# OR 25# DBs

RX + Men: 115# + OR 50# DBs +
RX + Women: 75# + OR 35# DBs +

Gymnastics RX + Option: Sub Handstand Push Ups or Pike on Box HSPU (Just mark RX + and put that you did that in comments)

Score: Total Time
Goal: 12 Min or Less

The bike/row distance should take roughly 2:00 to 2:30. Little more/little less depending on your ability!

For the push press the bar will start at the shoulders. You will have your feet roughly under your hips. Dip down and keep your heels on the ground. Keep the chest lifted and dip down slightly. Don't allow the chest to fall forward. Stand up hard and fast and feed the power from the legs into the bar. Press to lock out with the biceps by the ears. Keep the belly tight!

Choose a weight that you CAN NOT do all 30 unbroken, but can do at least 7 or so every time you pick it up - even when you are tired.

MAMA MODIFICATIONS

DB 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.

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.

SHIFT 102319

SHIFT TIP 102319

SHIFT WARM UP

Running Warm Up

SHIFT WORKOUT

For Time:
6 Rounds
1 Minute Jog, Row, Bike, or Taps
12 Push Press (Dip + Press)

Idea Weight for Men: 35-50# Single KB/DB -or- 2x 15-25# Dumbbells
Idea Weight for Women: 12-25# Single KB/DB -or- 2x 8-12# Dumbbells

Score: Total Time
Goal: 14 Min or Less

You can choose between jog, row, bike or taps today for the 1 min section.

For the push press the weight will start at the shoulders. You will have your feet roughly under your hips. Dip down and keep your heels on the ground. Keep the chest lifted and dip down slightly. Don't allow the chest to fall forward. Stand up hard and fast and feed the power from the legs into the weight. Press to lock out with the biceps by the ears. Keep the belly tight!

MAMA MODIFICATIONS

DB 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.

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.