11519

TIP BW BURPEE PULL UP 11-5-19

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: AIRPLANE STRETCH | COUCH STRETCH
POST: THORACIC SPINE RELEASE | PIGEON STRETCH

PROGRAM A

PROGRAM A

WARM UP
Pull Up Warm Up
Full Body Warm Up

Workout

4 Rounds
30 DB Deadlifts
10 Burpee Pull Ups

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

RX+ Men: 30 Single Leg DB Deadlifts (Alternating)
RX + Women: 30 Single Leg DB Deadlifts (Alternating)

RX+ Option: Add Weight

Score: Total Time
Goal: Under 15 Min

Broke the volume for Program A into 4 rounds so as not to have you guys doing 60 deadlifts in a row. Since the barbell version is a bit heavier today and we wanted you to have as close to a similar stimulus as possible - if you can make the single leg thing happen - go for it!

For the deadlifts the DBs will start on the ground. Feet are under the hips. Heels are down. Hips and knees are bent. Hands and grip are outside of the legs. Arms are straight. Chest is up. Belly tight. Back flat! To lift the DBs drive your heels into the ground and lift your chest. Keep arms straight, chest up and belly tight as you stand all the way up at the top.

To lower - send your butt back. Keep your chest lifted and belly tight. Keep those heels down. Once the DBs go below your knees, re-bend them and bring the DBs back to the starting position under control. Only one head of each dumbbell needs to touch at the bottom!

For the single leg deadlift you will hold a dumbbell in each hand. Shift your weight into one foot and raise the other foot off the floor behind you.

Fight not to twist as you hinge at the hip of your standing leg. Keep your belly tight and shoulders retracted as you hinge forward to tap one head of the DBs to the ground. Push through your heel to stand back up all the way.

Remember 30 reps = 15 on each leg.

For the burpee pull ups, start standing under or slightly behind your pull up bar. Bend your knees, hinge forward and plant your palms flat on the ground. Step or jump your feet back to a plank position. Lower all the way to the floor so thighs, hips, and chest are touching. Press back up to the top of a push up and step or jump your feet back in. Then grip the bar and perform a strict, kipping, or butterfly pull up.

You may also modify to a burpee + jumping pull up or 10 Burpees + 10 ring/trx rows.

PROGRAM B*

PROGRAM B

WARM UP
Pull Up Warm Up
Full Body Warm Up

Workout

2 Rounds
30 Deadlifts
20 Burpee Pull Ups

RX Men: 165-185#
RX Women: 105-125#

RX+ Men: 205# +
RX + Women: 145# +

Score: Total Time
Goal: Under 12 Min

Can you go sub 10?

So looking at the goal time for this workout - we are giving you roughly 5-6 min per round. This means that you SHOULD NOT choose a deadlift weight that you will do all 30 in a row. Choose something that you will keep to sets of 10 or even 7-8. This very personal for each of you so go higher or lower than the suggested weights to make this happen. No sloppy deadlifts. Don't let your ego get in your way here!

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

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

For the burpee pull ups, start standing under or slightly behind your pull up bar. Bend your knees, hinge forward and plant your palms flat on the ground. Step or jump your feet back to a plank position. Lower all the way to the floor so thighs, hips, and chest are touching. Press back up to the top of a push up and step or jump your feet back in. Then grip the bar and perform a strict, kipping, or butterfly pull up.

You may also modify to a burpee + jumping pull up or 20 Burpees + 20 ring/trx rows.

PROGRAM C

PROGRAM C

WARM UP
Pull Up Warm Up
Full Body Warm Up

WORKOUT

2 Rounds
30 Deadlifts
8-12 Burpee Bar or Ring Muscle Ups

RX Men: 165-185#
RX Women: 105-125#

RX+ Men: 205# +
RX + Women: 145# +

Score: Total Time
Goal: Under 15 Min

So looking at the goal time for this workout - we are giving you roughly 5-6 min per round. This means that you SHOULD NOT choose a deadlift weight that you will do all 30 in a row. Choose something that you will keep to sets of 10 or even 7-8. This very personal for each of you so go higher or lower than the suggested weights to make this happen. No sloppy deadlifts. Don't let your ego get in your way here!

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

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

The burpee bar/ring muscle up start standing under or slightly behind the bar or rings. Perform a burpee by getting all the way down to the ground so thighs, hips and chest are touching. Then step or jump for feet back in, stand up and grab the bar or rings for the muscle up.

A muscle up is a combination of a big pull up, a transition over top the bar or rings, and a press out of the bottom of a dip. Make sure you are proficient with pull ups and dips before attempting a muscle up in a workout. You may modify with the jumping version to practice the transition from the pull up into the dip.

MAMA MODIFICATIONS

DB Deadlift - If pregnant and the shape of your belly is creating a change in the efficiency and safety of the bar path or postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift. If you are working on healing any pelvic floor dysfunction make sure you are able to breathe properly throughout the entire range of motion and that you are not bracing or bearing down.

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

PULL UPS - For managing the pressure of the core and pelvic floor during Early Pregnancy or later on in the Rebuilding stages of PP sub: strict pull ups or banded pull ups. To avoid any coning in the belly during 2nd/3rd Trimester or Rehab stage of PP, while hanging from the bar sub: Ring Rows, Bent Over Rows, Banded Lat Pull Downs, BIRTHFIT Banded Woodchop, Banded Lat Pull Downs, DB/KB Front Raises. Kipping Pull Ups should only be added back into the later stages of Rebuilding in PP once the rehab is complete and athlete shows proficiency in strict movements.

SHIFT 110519

SHIFT TIP 110519

SHIFT WARM UP

Full Body Shift Warm Up

SHIFT WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
15 KB/DB Deadlifts
7 Push Ups
7 Ring/TRX or Upright Rows

Idea weight for Men: Single 30-50# KB/DB - or - lighter pair of dumbells
Idea weight for Women: Single 12-25# KB/DB -or- lighter pair of dumbbells

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

For this workout you will have 12 Min to get through the 15 + 7 + 7 as many times as you can! Remember to move smoothly and with good form throughout!

For the deadlifts you can either use a single DB or KB between the feet or hold a lighter pair of dumbbells just outside the feet at the bottom. In the set up position with the weight on the ground - make sure the heels are down, knees are bent, butt is back and higher than the knees, arms are straight, chest is up, belly tight! To lift the weight you will think about driving through the heels and lifting the chest. Stand all of the way up keeping the arms long and straight. Squeeze the cheeks at the top. Lower under control keeping the belly tight and chest up. Reach the butt back and bend the knees!

For the push ups you may do regular push ups, knee push ups, or even elevated push ups. Make sure that you don't allow yourself to snake or get saggy through the midline. Keep the belly tight and think about keeping your shoulders, hips, and knees in a straight line. Make sure the hands are not too wide, but just wider than the shoulders. When the elbows bend the go back and down and don't flare out. Lower under control with the goal of getting the chest all of the way to the ground. Press out completely at the top.

Another option is to do floor press with dumbbells. For this you can lay on your back on the floor or on a bench and do basically a bench press motion. Lowering to the chest and pressing straight up at the top.

For the ring/trx row option remember that the more parallel your body is to the ground - the more difficult these become. Find something that eventually you won't be able to do all 7 in a row.

If you don't have rings or trx type bands you can also do a stretch band pull down, bar in the rack pull up/row - or an upright row with your dumbbell(s) or KB(s).

When doing the upright row - you want to focus on keeping the shoulders pulled back and pull the weight up your body

MAMA MODIFICATIONS

DB Deadlift - If pregnant and the shape of your belly is creating a change in the efficiency and safety of the bar path or postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift. If you are working on healing any pelvic floor dysfunction make sure you are able to breathe properly throughout the entire range of motion and that you are not bracing or bearing down.

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 for a seated DB Strict Press or DB Front Raise and focus on posture and breath.

11619

TIP BW LUNGES 11-6-19

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW | THORACIC SPINE RELEASE
POST: SCIATICA/PIRIFORMIS | CHEST OPENER

PROGRAM A*

PROGRAM A

WARM UP
Full Body Simple Warm Up
Shoulder Warm Up

WORKOUT

4 Rounds
60 Double Unders
30 Lunges (unweighted)
4 Wall Walks

No weight needed

RX + Men/Women: 80 Double Unders, 40 Lunges, 6 Wall Walks

Score: Total Tim
Goal: Under 15 Min

Since we went heavy yesterday - today we are going completely unweighted! Each round should be under 4 min. Choose reps, subs, and modifications to allow you to keep moving!

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

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 90 seconds each time. If 60 double unders will take longer, you may want to lower to 30 reps. If 30 will still be really broken up, maybe choose to go with the dumbbell hop overs or double rep singles for this workout.

You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step forward with the front leg or backward with the rear leg so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Stand all the way up between reps, bring feet in line with each other and alternate legs with each lunge. So for each set of 30 you end up doing 15 on each side.

If you struggle with balance or collapsing in your torso, try lunging while holding on to something like a squat rack or a door frame.

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

Don't slide or flop!

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

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

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up
Shoulder Warm Up

WORKOUT

4 Rounds
Row 250 Meters
or
Bike 15 Cal Men / 11 Cal Women
30 Lunges (unweighted)
4 Wall Walks

No weight needed

RX + Men/Women: 300 Meters or 18 Cal Men / 14 Cal Women, 40 Lunges, 6 Wall Walks

Score: Total Time
Goal: Under 15 Min

Since we went heavy yesterday - today we are going completely unweighted! Each round should be under 4 min. Choose reps, subs, and modifications to allow you to keep moving!

For the bike/row, it should take about a minute, definitely no more than 90 seconds. Shorten the distance or reduce the calories as needed.

You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step forward with the front leg or backward with the rear leg so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Stand all the way up between reps, bring feet in line with each other and alternate legs with each lunge. So for each set of 30 you end up doing 15 on each side.

If you struggle with balance or collapsing in your torso, try lunging while holding on to something like a squat rack or a door frame.

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

Don't slide or flop!

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

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

MAMA MODIFICATIONS

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.

LUNGES - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do 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.

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

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

SHIFT 110619

SHIFT TIP 110619

SHIFT WARM UP

Super Simple Shift Warm Up

SHIFT WORKOUT

10 Min AMRAP
(As Many Rounds and Reps as Possible in 10 Min)
20 Single Unders - or Line Skips
10 Alternating Lunges
3 Inchworms

No weight needed!

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

No weight needed today! You will simply take 10 min to get through the 20-10-3 as many times as you can!

For the first part you have a few choices, you can do single unders with your jump rope - line skip overs - or if even that is out of the question you can do just a low step up or taps.

For the lunges you will alternate feet with each step. So for each set of 10 you end up doing 5 per leg. You can do forward stepping, reverse stepping, or even walking lunges! We love reverse stepping as your working leg stays planted - but whatever is comfortable for you is good to go.

Make sure you take a long enough step each time that you are able to keep the front heel on the ground when the back knee lightly touches the ground. Don't allow the front knee to cave in and keep that chest lifted. Use the back of a chair or a pole for balance if needed, but keep weight evenly distributed on the feet.

If you aren't able to go down all of the way - go to where you are comfortable. If lunges just aren't an option for you - you may choose to do alternating single leg toe touches - like a single leg deadlift with no weight! Make sure on those that you bend the working knee and keep the chest lifted!

For the Inchworms you will start standing. Place the hands on the ground in front of you and walk them away from your feet until you are in the top of a push up position. You may then put down the knees and lower your body to the ground. Press back up and then walk the hands back to the feet.

If you need to you may choose to take the push up out of this movement all together.

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.

LUNGES - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do 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.

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

11719

TIP DB PUSH PRESS 11-7-19

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE | COUCH STRETCH
POST: SHOULDER STRETCH | PIGEON STRETCH

PROGRAM A*

PROGRAM A

WARM UP
Box Jump Warm Up
Shoulder Warm Up

WORKOUT

4 Rounds
Each Round is a 3 Min AMRAP: (As Many Rounds and Reps as Possible in 3 Min)
8 Box Jumps
6 DB Push Press
4 DB Step Up Overs

Rest 1 Min Between Each 3 Min AMRAP

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

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

Score: TOTAL Rep Count from ALL 4 AMRAPS - so if you do a total of 8 complete rounds combined plus an additional 20 random reps (that weren't full rounds) Add 8 X 18 (8 rounds of 18 reps each) = 144 + the 20 random reps = 164
Goal: 200 Reps +

(That's roughly a goal of 3 rounds per each AMRAP or More)

Each AMRAP is only 3 minutes but make sure you choose a load that you can perform the dumbbell movements unbroken the whole way. Try to go right into the step up overs after the push presses without putting the DBs down.

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

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

If jumping is not an option, then you can sub kettlebell swings to eye level but keep in mind there will be more swinging tomorrow!

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

For the box height roughly 24" for fellas and 20" for ladies. If you don't have a box, use a bench, if you don't have a bench, you can step up on to a stair as you would a normal step up or use a stack of plates.

Nothing to step on at all? Sub lunges!

Feel free to lower the weight to nothing if you need to!

PROGRAM B

PROGRAM B

WARM UP
Box Jump Warm Up
Overhead Warm Up

WORKOUT

4 Rounds
Each Round is a 3 Min AMRAP: (As Many Rounds and Reps as Possible in 3 Min)
8 Box Jumps
6 Push Press
4 Front Rack Step Ups (Alternating)

Rest 1 Min Between Each 3 Min AMRAP

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

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

Score: TOTAL Rep Count from ALL 4 AMRAPS - so if you do a total of 8 complete rounds combined plus an additional 20 random reps (that weren't full rounds) Add 8 X 18 (8 rounds of 18 reps each) = 144 + the 20 random reps = 164
Goal: 200 Reps +

(That's roughly a goal of 3 rounds per each AMRAP or More)Each AMRAP is only 3 minutes but make sure you choose a load that you can perform the barbell movements unbroken the whole way. Try to go right into the step up overs after the push presses without putting the bar down.

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

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

If jumping is not an option, then you can sub kettlebell swings to eye level but keep in mind there will be more swinging tomorrow!

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

Step 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
Box Jump Warm Up
Shoulder Warm Up

WORKOUT

4 Rounds
Each Round is a 3 Min AMRAP: (As Many Rounds and Reps as Possible in 3 Min)
8 Box Jumps
6 Sandbag Push Press
4 Sandbag Step Up Overs

Rest 1 Min Between Each 3 Min AMRAP

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

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

Score: TOTAL Rep Count from ALL 4 AMRAPS - so if you do a total of 8 complete rounds combined plus an additional 20 random reps (that weren't full rounds) Add 8 X 18 (8 rounds of 18 reps each) = 144 + the 20 random reps = 164
Goal: 200 Reps +

(That's roughly a goal of 3 rounds per each AMRAP or More)

You've got options for the bag placement on the push press (side to side or racked in front) and the step up overs (on shoulder or back rack) If you keep the back on one shoulder you can easily transition from the push presses into the step up overs so in terms of efficiency, that is the way to go, if you can go unbroken!

For the box jumps choose a box that allows you to land softly in a good position with both feet completely on the box with a neutral spine and your chest up. Make sure when you jump and when you land that the knees do not cave in. Stand all the way up on your box/bench. You may also sub step ups. Or, if you don't have something to jump ON - find something to jump OVER!

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

If jumping is not an option, then you can sub kettlebell swings to eye level but keep in mind there will be more swinging tomorrow!

For the push presses you can go side to side (starting racked on one shoulder) or front racked. 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 shoulder or biceps and finish with a press straight to lock out. Biceps by the ears. Standing tall. Locked out elbows. Belly tight. Lower the bag down onto the opposite shoulder or to your biceps. Each time you press counts as one rep. So 6 reps is 3 one each side.

For these step up and overs hold the sandbag on your shoulder. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. You may step off of the front or turn on the box and step back.

Nothing to step on at all? Sub lunges!

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

MAMA MODIFICATIONS

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

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.

STEP UPS - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller or shorter step/less range of motion. You can also try stepping laterally onto a stack of plates or something instead of stepping forward and up, sometimes this helps create some control in managing the position of the pelvis. Option to sub: Single Leg Glute Bridge, Hip Thrusts, Air Squat, Goblet/DB Squat

SHIFT 110719

SHIFT TIP 110719

SHIFT WARM UP

Super Simple Shift Warm Up

SHIFT WORKOUT

10 Rounds
8 Alternating Step Ups
6 DB/KB Press

Idea weight for Men: Single 30-50# KB/DB -or- pair of lighter dumbbells
Idea weight for Women: 12-25# KB/DB -or- pair of lighter dumbbells

Score: Total Time
Goal: Under 12 Min

For this workout you will complete 10 rounds of the 8+6.

For the step ups you will choose a height that will challenge you, but that you feel comfortable stepping up and down. If possible this should be at least 12"+.

Make sure to put your WHOLE foot on the step each time. Don't allow the knee to cave in and drive out of the heel to stand completely. Lower under control and switch feet. Each set of 8 you will do 4 per leg.

If you are feeling up to you you can hold a little bit of weight for these step ups, otherwise you will just do them unweighted.

For the press you can hold either a single DB/KB in both hands at the chest or a pair or dumbbells at the shoulders. Keep the belly tight and use no assistance from your legs as you press straight up - locking out the elbows with your biceps by your ears at the top and the weight over the top of your head. Lower by bringing the elbows forward.

Avoid any leaning back in this movement - keep the belly tight! You may also choose to do these seated if necessary!

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.

STEP UPS - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller or shorter step/less range of motion. You can also try stepping laterally onto a stack of plates or something instead of stepping forward and up, sometimes this helps create some control in managing the position of the pelvis. Option to sub: Single Leg Glute Bridge, Hip Thrusts, Air Squat, Goblet/DB Squat

11819

TIP WORKOUT 10-1

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE | PIGEON STRETCH
POST: HIPS | HAMSTRINGS

PROGRAM A*

PROGRAM A

WARM UP
Running Warm Up
Squat Warm Up

Workout

Every 5 Min for 4 Rounds
Run 400 Meters
30 KB Swings
30 Air Squats

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

RX+ Men/Women: Go every 4:30

Score: Slowest Round ONLY
Goal: Under 4:15

at 0:00, begin Round 1
at 5:00, begin Round 2
at 10:00, begin Round 3
at 15:00, begin Round 4

For this workout, you'll want to give yourself at least 45 seconds to rest between rounds. Push the pace on the run!

You will get rest so the goal is to push the pace and go all out each round!!

For the 400m run, you're working with 2:00-2:30.
You may need to adjust the distance if it's taking longer than that. If unable to run due to space or weather purposes - 2 min doubles/singles/low step ups/Mtn Climbers/taps to a low target.

For the swings you, 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 dumbbell weightless and then (keeping the belly tight) guide the weight all of the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!

For the 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
Running Warm Up
Squat Warm Up

Workout

Every 5 Min for 4 Rounds
Row 500 Meters
or
Bike 30 Cal Men / 22 Cal Women
30 KB Swings
30 Air Squats

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

RX+ Men/Women: Go every 4:30

Score: Slowest Round ONLY
Goal: Under 4:15

For this workout, you'll want to give yourself at least 45 seconds to rest between rounds. Push the pace on the bike/row!

You are SUPPOSED to be getting rest on this one! Go all out each time and try to hang on!

The bike/row should take 2:00-2:30 so adjust the calories/distance if you need to.

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

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

For the swings you, 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 dumbbell weightless and then (keeping the belly tight) guide the weight all of the way overhead! Allow gravity to bring it back down and back between the legs. Don't allow it to pull you forward. Keep those heels down!

For the 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

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 RE-TEST 110819

SHIFT TIP 101119

SHIFT WARM UP

Simple Shift Warm up
Squat Warm Up

SHIFT WORKOUT

8 Rounds
30 Seconds Jog, Row, Bike, Taps, Single Unders
30 Seconds KB/DB Swings
30 Seconds Air Squats
30 Seconds Rest

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

Score: Total Reps of Swings and Squats Combined
Goal: 150+

For this workout we will rotate every 30 seconds for a total of 16 min.

For the first 30 seconds you will choose what you are able to/have available. Choices are a jog (this can be like an out and back from your garage etc), row, bike, single unders, taps, or low step ups. The idea for this interval is to move for the entire 30 seconds at an uncomfortable but sustainable pace.

When the clock hits 30 seconds you will transfer to your kettlebell/dumbbell swings. Hold the weight in both hands at the waist. Stand with feet shoulder width apart with the heels down. Allow the knees to bend slightly and allow a hinge at the hips. Keep the arms straight, chest up, and belly tight. Pull the weight through the legs. Stand up hard and fast to make the bell weightless. Guide it to eye level. Avoid leaning back. Use the legs! Allow gravity to bring the bell back down, but keep those heels down and chest up!

For the squats your feet are shoulder width apart. Stand with the chest up and belly tight. Reach your butt back and down. Drive your knees out. Keep your chest lifted. Ideally you will get to the bottom with the chest up, knees out, heels down, with the butt lower than the knees. Fight hard against plopping or collapsing in the bottom. To stand drive through the heels and lift the chest as you press the knees out!

If you have any pain in the bottom position from past injuries or issues, you may choose to use something as a counterbalance (like holding on to the back of a chair) or squat to a slightly higher target.

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!

11919

TIP DB MAN MAKERS 11-9-19

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: POWER
EITHER: GYMNASTICS

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING FLOW | HIP FLEXORS/PSOAS
POST: SI JOINT RELEASE | LOWER BACK RELEASE

PROGRAM A*

PROGRAM A

WARM UP
Running Warm Up
Squat Warm Up
Shoulder Warm Up

WORKOUT

Part 1

5 Min AMRAP
(As Many Reps as Possible in 5 Min)
DB Man Makers

Rest 3 Min Before Part 2

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

RX+ ( We REALLY don't think this is necessary btw): go heavier

Score: Total Reps in 5 Min
Goal: 24+ Reps

The manmaker has a good amount of steps. If you try to rush it or hold your breathe, you will get gassed really quickly. Make sure you are always breathing and take the time to find good positions!

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

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

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

Part 2

4 Min AMRAP
(As Many Reps as Possible in 4 Min)
Devil Press

Rest 2 Min Before Part 3
Use same weight as Part 1.

Score: Total Reps in 4 Min
Goal 30 Reps +

You are using the same weight as in part 1 but try to maintain a pace that you can get 7-8 reps per minute.

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!

Part 3

AMRAP 3 Min
(As Many Reps as Possible in 3 Min)
Burpees

No weight
Score: Total Reps Completed in 3 Min
Goal: 42 Reps +

Three minutes of burpees, oh yeah!! Remember to breathe throughout the movement and just KEEP MOVING!

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!

PROGRAM B

PROGRAM B

WARM UP
Running Warm Up
Barbell Clean Warm Up
Overhead Warm Up

WORKOUT

Part 1

5 Min AMRAP
(As Many Reps as Possible in 5 Min)
Barbell Manmakers

Rest 3 Min Before Part 2

RX Men: 95#
RX Women: 65#

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

Score: Total Reps in 5 Min
Goal: 24+ Reps

So there are a lot of components to this movement. Your goal is to get about 5 reps per minute or 10-12 seconds per rep. This means, take the time to find good positions and move well!

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

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

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

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

Part 2

4 Min AMRAP
(As Many Reps as Possible in 4 Min)
Plate Burpees

Rest 2 Min Before Part 3

RX Men: 45# Plate
RX Women: 25# Plate

No RX+ for Part 2 or Part 3

Score: Total Reps in 4 Min
Goal 30 Reps +

30 reps is about 7-8 reps per minute. Try to maintain a constant pace for the whole 4 minutes.

The Plate Burpee starts standing with a plate on the floor in front of you. Hinge forward, bend your knees and plant your hands on the plate. Step or jump your feet back to a plank position and immediately lower knees and hips to the floor, chest to the plate. Press back up, step or jump your feet back in and stand up. As you stand you will take the plate with you and press it overhead. Keep the plate close to your body on the way up and keep your belly tight!

Part 3

AMRAP 3 Min
(As Many Reps as Possible in 3 Min)
Burpees

No weight

Score: Total Reps Completed in 3 Min
Goal: 42 Reps +

Three minutes of burpees, oh yeah!! Remember to breathe throughout the movement and just KEEP MOVING!

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!

PROGRAM C

PROGRAM C

WARM UP
Running Warm Up
Squat Warm Up
Shoulder Warm Up

WORKOUT

Part 1

5 Min AMRAP
(As Many Reps as Possible in 5 Min)
Sandbag Burpee Squat Clean Thrusters

Rest 3 Min Before Part 2

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

Score: Total Reps in 5 Min
Goal: 24+ Reps

Pay close attention to hand and foot placement on going into and out of the burpee portion of this movement. Keep your hands on the bag. This will allow you to set up in a good position for the rest of the movement. And, remember to breathe!

For the sandbag burpee squat clean thruster you will place your hands on the sandbag. Go down into the bottom of a push up position and then jump or step your feet in. Then you will perform a squat clean with your sandbag. For the squat clean you will make sure your knees are bent and chest is UP/back is flat. Keep the arms straight and dig the heels into the ground as you pick up the sandbag. Once past the knees you will almost JUMP and shrug the shoulders with straight arms. Use that momentum to bring the sandbag up to the biceps with the elbows coming around and forward. Pull yourself down and under catching the sandbag on the biceps in the bottom of the squat with elbows high. Make sure the heels are down and knees are out.

To stand, lead with the chest and elbows - keeping the sandbag on the biceps and 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.

Part 2

4 Min AMRAP
(As Many Reps as Possible in 4 Min)
Sandbag Burpees

Rest 2 Min Before Part 3
Use same weight as Part 1.

Score: Total Reps in 4 Min
Goal 30 Reps +

To hit the goal of 30+ reps in 4 minutes, try to maintain a constant pace of 7-8 reps per minute. Smooth movement will get you there!

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!

Part 3

AMRAP 3 Min
(As Many Reps as Possible in 3 Min)
Burpees

No weight

Score: Total Reps Completed in 3 Min

Goal: 42 Reps +Three minutes of burpees, oh yeah!! Remember to breathe throughout the movement and just KEEP MOVING!

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!

TEAM VERSION

TEAM VERSION

WARM UP
Running Warm Up
Squat Warm Up
Shoulder Warm Up

WORKOUT

Part 1:

10 Min AMRAP
(As Many Reps as Possible in 5 Min)
DB Man Makers

You will do this in a "You go I go" 1 min on - 1 min off fashion.

So you for 1 min Partner A gets as many reps as possible - then for 1 min Partner B goes...keep swapping until you hit 10 min.

NO REST FOR TEAM VERSION BEFORE PART 2!

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

RX+ ( We REALLY don't think this is necessary btw): go heavier

Score: Total Reps combined in 10 Min
Goal: 50+ Reps

The manmaker has a good amount of steps. If you try to rush it or hold your breathe, you will get gassed really quickly. Make sure you are always breathing and take the time to find good positions!

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

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

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

Part 2:

8 Min AMRAP
(As Many Reps as Possible in 8 Min)
Devil Press

You will do this in a "You go I go" 1 min on - 1 min off fashion.

So you for 1 min Partner A gets as many reps as possible - then for 1 min Partner B goes...keep swapping until you hit 18 min.

NO REST FOR TEAMS BEFORE PART 3!

Use same weight as Part 1.

Score: Total Reps combined in 8 Min
Goal 60 Reps +

You are using the same weight as in part 1 but try to maintain a pace that you can get 7-8 reps per minute.

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!

Part 3

AMRAP 6 Min
(As Many Reps as Possible in 6 Min)
Burpees

You will do this in a "You go I go" 1 min on - 1 min off fashion.

So you for 1 min Partner A gets as many reps as possible - then for 1 min Partner B goes...keep swapping until you hit 24 min.

No weight

Score: Total Reps combined in 6 Min
Goal: 90 Reps +

Remember to breathe throughout the movement and just KEEP MOVING!

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!

MAMA MODIFICATIONS

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

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!

4 Rounds
Not For Time
15 Banded Side Steps Right
15 Banded Side Steps Left
10 Single Leg Deadlift into 3 Second High Knee Hold Right
10 Single Leg Deadlift into 3 Second High Knee Hold Left
30 Russian Twists
1 Min L Sit (accumulate)

Enter weight used for Single leg deadlift for your score!Banded side steps can be done with either a band around the knees or a gymnastics band at the feet. (See video on IG and FB). Get a slight bend in the knees, keep the heels down, and take big steps.

If you don't have a band to put around the knees or the feet for the side steps - you may swap out a side step up. So you will be on the side of the box instead of behind it. You can hold light 10-15# DBs and do 15 Side Step Ups on each side.

On the single leg deadlift make sure you are holding the kb or db in the opposite hand of the foot that is down. Complete a regular single leg deadlift and then bring the knee up and kb or db up to the shoulder - hold for 3 seconds - then repeat. Try not to put the foot down between reps.

Squeeze the belly and butt in that hold position.

On the Russian twists, use a weight that you can get through the whole thing in 1-2 sets. Keep the shoulders and feet off of the ground. Each rep is touching the dumbbell or plate on both sides.

For the L-sits, choose a method that you can hold for at least 20 seconds each time. Accumulate 1 min each time.

MAMA MODIFICATIONS

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

RUSSIAN TWISTS - Please note it is important to acoid deep twisting motion during pregnancy and in the immediate postpartum period. Consider subbing: Pallof Press, BIRTHFIT Functional Progression 2, BIRTHFIT Dumbbell Windmill BIRTHFIT Banded Woodchop (see BIRTHFIT youtube channel for demos)

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

WARM UP

Full Body Warm Up
Running Warm Up

SANDBAG

20 Min AMRAP
(As Many Rounds and Reps as Possible in 20 Min)
200 M Burden run
7 Clean and toss over box.

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

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

To pace this workout, set yourself up to maintain sub-3 minute rounds. That may mean reducing the load of the bag if possible, switching the burden run to 100m or a normal 200m run, or going doing 5 reps of the clean & toss over instead of 7. Try a practice round in your warm up and adjust as needed so that in the workout you stay consistent with your choices!

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

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

For power clean & toss over, 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. Throw the bag over a box, bench, or racked barbell to complete the rep.

WARM UP
Squat Warm Up
Overhead Warm Up

WORKOUT

Front Squat (Every Other Min for 10 Min - 7 Reps)

Use the same load for all five sets, spend at least 10 minutes building up to your working weight which should be heavy but not so heavy that form deteriorates in the final sets. Think roughly 60-70% of 1RM if you have that info.

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

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

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

Shoulder Press (Every other Minute for 10 Min - 7 Reps)

Use the same load for all five sets, spend at least 10 minutes building up to your working weight which should be heavy but not so heavy that form deteriorates in the final sets. Think roughly 60-70% of 1RM if you have that info.

Strict press starts with the bar on your shoulders, full grip with elbows in front. Feet are hip to shoulder width apart. Squeez your butt, your quads and your belly. Keep your chest up, ribcage down. Press the bar straight up so you have to pull your face out of the way to clear a path. Finish with arms locked out overhead, biceps by the ears.

To lower, move your face out of the way and keep your elbows in front of the bar.

WARM UP

2 Rounds:
10 Scapular Pull-Ups
0:30 Bench Tricep Stretch
10 Kip Swings
5 Push-Ups

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

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

Kip Swings
1. Begin standing under the bar.
2. Jump to the bar, landing in a hollow position.
3. Drive your heels back and push your chest forward into an arch position.
4. Continuously move back and forth between the hollow and arch, keeping the glutes and legs tight.
5. Note: Smaller and tighter positions are better than larger, out of control positions! Make sure you are fully engaged.

GYMNASTICS

EMOM x 12
(Every Minute on the Minute for 12 Min)
Min 1: 2-5 Bar Muscle-Up
Min 2: 12 Single Arm Medball Push-Ups

Subs and Modifications
Less reps / Jumping transitions
Regular push-ups / Push-ups from the knees

Score: Total Reps of Both

So if you do 2 Bar Muscle Up and 12 MB Push UPs per round your score would be 12 BM + 72 Push Ups=84

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

Med Ball Push Ups
1. Set up in a plank position, with your left hand on top of the Medball, right hand on the floor. Your left arm will be bent, so your body remains parallel to the ground.
2. Lower yourself towards the ground, making sure your elbows track backwards.
3. Push back up into your starting position.
4. Staying in your plank position, roll your Medball towards your right hand.
5. Set up in your plank position with your right hand on the Medball, left hand on the ground.
6. Perform a push-up.
7. Continue alternating the Medball back and forth between both sides.

Skill Focus: Spacial Awareness

3 Rounds for Quality:
5 Jump Full Turn to the Right
5 Candlestick to Forward Roll
5 Jump Full Turn to the Left

Subs and Modifications
Jump Half Turn / Jump Quarter Turn
Candlestick with Bent Legs / Slow Forward Roll

Jump Full Turn
1. Begin standing with your feet hip width apart.
2. Using your arms to help with momentum, jump and spin 360 degrees to the right, landing in the same position, facing the same direction.
3. Make sure to land with bent knees, and try not to move your feet.

Candlestick to Forward Roll
1. Begin standing with feet hip width apart.
2. Sit back, getting your glutes as close to your heels as possible.
3. Roll back onto your shoulder blades, with your arms extended overhead and pressing into the ground.
4. Your toes should come up, pointing towards the ceiling.
5. At the top of the rep, squeeze your glutes to open your hip angle.
6. As you roll forward, pull your heels close to your glutes, and sit-up quickly, getting your shoulders over your toes.
7. Set your hands on the floor, and go immediately into a forward roll.
8. Make sure to tuck your chin into your chest, and stare at your bellybutton for the entire rotation.

Part A

10 Min EOMOM
(Every Minute on the Minute for 10 Min)
10 Close Grip DB Bench Press

Then

Part B

3 Round Superset
(Rest 30s to 1 Min Between Movements)
10-12 Dumbbell Flys
10-12 Skull Crushers
12-15 Wide Hands Out Push Ups
12-15 Diamond Push Ups

Movements are slow and controlled with 1 second pause on both ends, stay engaged the whole time.

Score: Enter Weight for Bench Press. (Note other weights in comments)For close grip DB Bench, lie down on the bench with the dumbbells on your chest, palms facing toward each other, elbows tight to the body. Draw your shoulderblades down into the bench and keep them pulled back even as you press up. Keep the DBs closer than shoulder width apart and press straight up until your arms are fully extended and perpendicular to the floor. Lower the DBs with control back to your chest.

For the flys, lie face up on the bench with arms extended straight up in the air. Keep your belly tight, avoid arching your back as you lower your arms out wide. You can keep a very slight bend in your elbows. Return the DBs back to your starting position.

For the skull crushers keep the shoulders back and down and bend only from the elbow - bringing the bar or dumbbells close to your "skull". Really extend the elbow hard at the top!

For the wide grip push ups, take your hands out a good bit wider than shoulder width. Maintain a rigid plank position. Lower your chest and thighs to the floor. Keep everything tight and press straight back up until your arms are straight.

For the diamond push ups, place your hands together with thumbs and index fingers touching to form a diamond shape.

Do push ups from your knees or elevate your hands if you need to, in order to keep your body tight and get that full range of motion!

WARM UP
Barbell Clean Warm Up

WORKOUT

Tall Cleans (3 Sets of 5 (Lightly Building))

From the hang position and no dip/drive. Clean the bar to the shoulder while dropping into a solid front squat position landing.This movement will REALLY focus on your ability to pull under the bar quickly. Start with the bar at the hang position. With no dip and drive from the hips and knees you will SHRUG and immediately pull under into the front squat. You are going to have to be FAST with the lower body and feet. And FAST with the elbows coming around and through.

Start super light for first set - probably the empty bar and only add as you are able to keep speed and use no assistance from the legs and hips.

Clean Pull + Clean (7 Sets of 2. 2 = 1 Clean Pull + 1 Full Clean)

Must be touch and go. No dropping.To be performed on a 20 min clock. Warm up reps do not count. All 7 sets should be challenging but not "max" effort. Goal is going heavy while working technique.

For the clean pull you will set up for your clean with the bar on the ground. Heels are down, hands outside of the legs, chest up, bar close, arms straight, knees bent, hips a bit higher than knees, chest higher than hips.

Pull from the ground in CONTROL and once past the knees pick up speed. Keep the heels down as you lift and bring the chest vertical and then explode through the hips and shrug to start to make the bar weightless. Shoulders should be BEHIND the bar before you start to shrug and extend! Focus on pulling the bar into the body throughout.

Lower back to the ground and use the same technique for the first part of your clean. Only difference is that you will pull under into a front squat position after the shrug to finish the full clean.

Make sure you pull under fast and land in a solid front squat position with the heels down, knees out, chest up, butt lower than knees, belly tight, elbows high, bar on the shoulders. Stand by leading with the elbows, driving through the heels, and pushing the knees out to complete.

3 Min AMRAP
(As Many Reps as Possible in 3 Min)
Squat Clean Singles

Goal: 20+
Score: You will enter weight used. Enter number of reps completed in the comments.In 3 min you will do as many SINGLES - must be dropped or lowered with a complete re-set for each new rep.

Choose a weight that will allow you to get roughly 7 per minute - or a little bit faster than 1 every 10 seconds. Focus on technique - a good set up - and good catch on each rep.

RUN VERSION

Run Version:

3 Rounds
Run 400
Jog 400
Rest 10 Seconds
Run 300
Jog 300
Rest 10 Seconds
Run 200
Jog 200

Rest 3 Min between rounds

The RUN should be HARD

The JOG needs to NOT be a walk and needs to be a smooth transition from RUN to JOG without stopping.Try to keep all 3 rounds the same time!

Yes the 10 second rest seems ridiculous but it's a moment's pause to re-set breathe and get mentally prepared to run HARD again.

Run Version (no measured distance):

3 Rounds
Run 90 Seconds
Jog 3 Min
Rest 10 Seconds
Run 1 Min
Jog 2 Min
Rest 10 Seconds
Run 45 Seconds
Jog 90 Seconds

Rest 3 Min between rounds

The RUN should be HARD

The JOG just needs to NOT be a walk and needs to be a smooth transition from RUN to JOG without stopping.If you have a watch or something that can measure your total distance - enter it as your score. If not - don't even worry about it! Just log that you completed it!

Try to keep all 3 rounds the same distance if you are able to measure.

Yes the 10 second rest seems ridiculous but it's a moment's pause to re-set breathe and get mentally prepared to run HARD again.

ROW VERSION

Row Version:

3 Rounds
Row 500 m
Slow Row 500 m
Rest 10 Seconds
Row 375 m
Slow Row 375 m
Rest 10 Seconds
Row 250 m
Slow Row 250 m

Rest 3 Min between rounds

The ROW should be HARD

The SLOW ROW needs to be smooth but recovery!

Try to keep all 3 rounds the same time!

Yes the 10 second rest seems ridiculous but it's a moment's pause to re-set breathe and get mentally prepared to row HARD again.

BIKE VERSION

Bike Version

3 Rounds
Bike 30 Cals HARD (22 for Women)
Bike 30 Cals Chill (22 Women)
Rest 10 Seconds
Bike 23 Cals HARD (16 for Women)
Bike 23 Cals Chill (16 Women)
Rest 10 Seconds
Bike 15 Cals HARD (11 for Women)
Bike 15 Cals Chill (11 Women)

Rest 3 Min between rounds

HARD should be HARD
CHILL is CHILL, but no stopping.

Goal is to have roughly same time for all 3 rounds.Yes the 10 second rest seems ridiculous but it's a moment's pause to re-set breathe and get mentally prepared to run HARD again.

102819

TIP ALT SINGLE LEG DEADLIFT 10-28-19

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW | SPINE STRENGTHENING
POST: CALVES/ANKLES | SI JOINT RELEASE

PROGRAM A

PROGRAM A

WARM UP
Running Warm Up
Full Body Simple Warm Up

WORKOUT

4 Rounds
30 Double Unders
16 Alternating Single Leg Deadlifts
30 Double Unders
10 Bent Over Rows

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

RX+ Men: 50# DBs / 5 Rounds
RX+ Women: 35# DBs / 5 rounds

**Use same weight for both movements.

Score: Total Time
Goal: Under 18 Min

**The single leg deadlifts are something we love when the deadlifts in the barbell version are a bit heavier. If you are unable to keep a good position with them or they don't feel right - you may simply do regular dumbbell deadlifts!For this workout the double under portion should take no longer than 1 min. If you need to lower to 20 reps - that is fine!

You can switch to dumbbell or even like a chalk line hop over. You could also just do 1 min of attempts each time. Or - you may choose to do 50 single unders.

If you can't jump and land off/on both feet at the same time - you may turn this into more of a skipping motion - or even swap it out for a low step up.

When choosing the weight for this movement keep in mind that BOTH movements have you in a similar position and that we don't want to see any rounding of the back OR overextension of the back either. This means you will be able to keep a solid tight belly + chest up position throughout. Swap a supine row if necessary (like ring or bar in rack).

For the single leg deadlift you will hold a dumbbell in each hand. Shift your weight into one foot and raise the other foot off the floor behind you.

Fight not to twist. Allow a slight bend in the knee as you hinge forward at the hip and touch one head of the dumbbells to the floor. Keep the back flat and belly tight and squeeze the butt to stand up. You can always modify to a single dumbbell or even regular deadlifts if you need to.

Remember 16 reps = 8 on each leg - alternating.

For the dumbbell bent over rows You will deadlift the dumbbells to just below the knee. From here, keeping the torso position set and the chest lifted - you will pull the elbows back and bring the dumbbells to just below the chest. Keep the belly tight. Bring the dumbbells back to just below the knee with the arms straight at the bottom. No kipping or pulling your CHEST down!

PROGRAM B*

PROGRAM B

WARM UP
Running Warm Up
Full Body Simple Warm Up

WORKOUT

4 Rounds
30 Double Unders
10 Deadlifts
30 Double Unders
10 Bent Over Rows

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

RX+ Men: 135# + / 5 Rounds
RX+ Women: 95#+ / 5 rounds

**Use same weight for both movements.

Score: Total Time
Goal: Under 16 Min

**Many of you will be able to make this under 10-12.

For this workout the double under portion should take no longer than 1 min. If you need to lower to 20 reps - that is fine!

You can switch to dumbbell or even like a chalk line hop over. You could also just do 1 min of attempts each time. Or - you may choose to do 50 single unders.

If you can't jump and land off/on both feet at the same time - you may turn this into more of a skipping motion - or even swap it out for a low step up.

When choosing the weight for this movement keep in mind that BOTH movements have you in a similar position and that we don't want to see any rounding of the back OR overextension of the back either. This means you will be able to keep a solid tight belly + chest up position throughout. Swap a supine row if necessary (like ring or bar in rack).

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

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

For the bent over row you will deadlift the bar to just below the knee. From here, keeping the torso position set and the chest lifted - you will pull the elbows back and bring the bar to just below the chest. Keep the belly tight. Bring the bar back to just below the knee with the arm straight at the bottom. No kipping or pulling CHEST down.

PROGRAM C

PROGRAM C

WARM UP
Running Warm Up
Full Body Simple Warm Up

WORKOUT

4 Rounds
30 Double Unders
10 Sandbag Over Shoulder
30 Double Unders
10 Sandbag Bent Over Slams

Ideal weight for Men:
50-70# Sandbag

Ideal weight for Women:
25-45# Sandbag

RX+ Men: 5 Rounds
RX+ Women: 5 rounds

Score: Total Time
Goal: Under 16 Min

For this workout the double under portion should take no longer than 1 min. If you need to lower to 20 reps - that is fine!

You can switch to sandbag or even like a chalk line hop over. You could also just do 1 min of attempts each time. Or - you may choose to do 50 single unders.

If you can't jump and land off/on both feet at the same time - you may turn this into more of a skipping motion - or even swap it out for a low step up.

For the sandbag over shoulder the bag will start on the ground right in front of - or between the feet. Bend the knees - reach the butt back and either grab handles or underneath the bag with the hands/forearms. Lift the chest and keep the belly tight. Stand up pulling the bag into the body. Once past the knees extend the hips and knees hard and fast and almost ROLL the bag up the body and over the shoulder. Be careful not to lean back TOO heavily. Keep the belly tight and heels down until you have finished with the hips and knees.

For the bent over sandbag slam you will start with the bag in front of or even on the feet. Get set up in a deadlift position with butt back, knees bent, chest up and belly tight. Maintain that position with the body angle and torso as you simply pull the bag to the chest/belly with the back/arms. Pull all of the way up focusing on the elbows going back. Then SLAM the bag back down to the ground and re-set!

When you are tired - try to maintain the slam! Don't just drop it!

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.

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

SHIFT 102819

SHIFT TIP 102819

SHIFT WARM UP

Simple SHIFT Warm Up

SHIFT WORKOUT

5 Rounds
30 Taps / Single Unders
10 Deadlifts
30 Taps / Single Unders
10 Single Arm Bent Over Rows (5 Per Side)

Idea weight for Men:
Single 40-55# KB/DB - or - Pair of Lighter Dumbbells
Idea weight for Women:
Single 12-25# KB/DB -or- Pair of Lighter Dumbbells

Score: Total Time
Goal: Under 15 Min

For this workout you will do 5 total rounds of the 30-10-30-10. If you move through quickly and finish under 10 min - feel free to just turn it into a 10-12 min AMRAP. Make it challenging but work for you.

For the first part you will do either 30 single under jump ropes or 30 taps. A tap is kind of like a running in place motion, tapping your toe on something like a step - dumbbell etc. Each tap = 1 rep.

For the deadlifts you can use either a single KB/DB or a pair of lighter ones. If using a single it will start between the feet - if 2 you will have your feet a bit more narrow and will start with them touching the ground just outside of the feet.

In the set up make sure your heels are down, chest is up, arms are straight, butt is back and knees are slightly bent. To lift you will drive the heels into the ground and lift the chest at the same time. Squeeze your butt at the top and keep the arms long and straight. Don't allow your back to round on the way up or the way down!

For the single arm bent over rows you will lean over against the wall, on a bench, the back of the couch - whatever. Hold a single dumbbell/kb in one hand and let it hang from the shoulder, but pull the shoulder back. Then with the chest lifted - pull the weight to the rib cage area with the elbow going back. This isn't meant to be done fast and jerky. Control the up and then show control as you lower down.

If your weight feels too heavy you may choose to do an upright row (10 reps) using both hands.

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.

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

102919

TIP BW BURPEES 10-29-19

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: AIRPLANE STRETCH | COUCH STRETCH
POST: THORACIC SPINE RELEASE | PIGEON STRETCH

PROGRAM A

PROGRAM A

WARM UP
Pull Up Warm Up
Full Body Warm Up

Workout

3 Rounds
15 Burpees
20 Pull Ups
25 Box Jumps
30 Dumbbell Snatch (Alternating)

Rest 1 Min Between Rounds

RX Men: 40# Dumbbells, 24"ish box
RX Women: 25# Dumbbells, 20"ish box

RX +: 4 Rounds (NOT a heavier dumbbell today)

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

Score: Total time INCLUDING Rest
Goal: Under 25 Min

** You are not ALLOWED (or encouraged) to do RX+ IF you don't finish the first 3 Rounds under 21 min (that includes the first 2 rest periods)

For the pull ups in this workout you should choose something that will allow you to finish 20 reps in less than 90 sec - 2 min MAX. You may do kipping, strict, ring row, banded, TRX band, parellette row, or even bent over row.

If you choose strict lower to 10-12 reps.

If you have never done 60 pull ups (or whatever sub you have chosen) in a workout - lower to 15 reps per round.

Make sure that you start from a hang with the elbows and shoulders completely open at the bottom and chin over the bar at the top!

For the Box Jumps we would love to see you actually jump. If that means significantly lowering the height of the box - that is totally fine. We would prefer you to jump up and step down in a workout with this many reps in a row.

If you don't have anything sturdy enough to jump on - a great sub is finding something to jump OVER!

If you are unable to jump at this time you may do step ups for this workout!

For the dumbbell snatch you will use 1 dumbbell. Please lower the weight if 30 reps takes longer than 2 min or you have a hard time keeping a good back position! Remember - it's just as important to stay in a good position on the way DOWN as you do on the way UP!

The dumbbell will be between the feet. Heels are about shoulder width apart and down. Knees are out and you have one hand on the dumbbell.

To pick up the dumbbell you will stand up hard and fast by driving through the heels and lifting the chest. Finish UP with the legs and hips. Shrug your shoulder. Then guide the dumbbell up and over head with kind of a combo swing/clean and jerk/ snatch motion. Press to lock out with the bicep by the ear. Lower UNDER CONTROL and switch hands when you are comfortable. Keep the back flat and heels down.

For the burpees - chest and thighs to the ground - step or jump in - jump and clap.

Subs - knee push up, no push up, elevated burpees!

PROGRAM B*

PROGRAM B

WARM UP
Pull Up Warm Up
Full Body Warm Up
Snatch Warm Up

Workout

3 Rounds
15 Burpees
20 Pull Ups
25 Box Jumps
15 Power Snatch

Rest 1 Min Between Rounds

RX Men: 75#, 24"ish box
RX Women: 55#, 20"ish box

RX +: 4 Rounds (NOT a heavier barbell)

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

Score: Total time INCLUDING Rest
Goal: Under 25 Min

** You are not ALLOWED (or encouraged) to do RX+ IF you don't finish the first 3 Rounds under 21 min (that includes the first 2 rest periods)For the pull ups in this workout you should choose something that will allow you to finish 20 reps in less than 90 sec - 2 min MAX. You may do kipping, strict, ring row, banded, TRX band, parellette row, or even bent over row.

If you choose strict lower to 10-12 reps.

If you have never done 60 pull ups (or whatever sub you have chosen) in a workout - lower to 15 reps per round.

Make sure that you start from a hang with the elbows and shoulders completely open at the bottom and chin over the bar at the top!

For the Box Jumps we would love to see you actually jump. If that means significantly lowering the height of the box - that is totally fine. We would prefer you to jump up and step down in a workout with this many reps in a row.

If you don't have anything sturdy enough to jump on - a great sub is finding something to jump OVER!

If you are unable to jump at this time you may do step ups for this workout!

For the power snatch the bar will start on the ground. Heels are roughly shoulder hip width apart. Grip is wide and arms are long and straight. Hinge forward at the hip and bend the knees slightly. Chest up and higher than hips. Back flat.

Drive through the heels and lift the chest. Keep the arms straight as you stand. Pull the bar into the body. Rotate the torso upright once past the knees Stand up hard and fast. SHRUG the shoulders. Keep the bar close! Pull the elbows high and outside as the bar travels up the body. Rotate the bar and press out overhead FAST! At the same time pull yourself under slightly by reaching the butt back and bending the knees. Keep the heels down, chest up, belly tight, and knees out! Think PUNCH to lock out! Belly tight. Butt squeezed! Bar over the middle of the body. Stand fully to complete the rep.

For the burpees - chest and thighs to the ground - step or jump in - jump and clap.

Subs - knee push up, no push up, elevated burpees!

PROGRAM C

PROGRAM C

WARM UP
Pull Up Warm Up
Full Body Warm Up

3 Rounds
15 Burpees
20 Pull Ups
25 Box Jumps
15 Sandbag Ground to Overhead

Rest 1 Min Between Rounds

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

RX +: 4 Rounds

Score: Total time INCLUDING Rest
Goal: Under 25 Min

** You are not ALLOWED (or encouraged) to do RX+ IF you don't finish the first 3 Rounds under 21 min (that includes the first 2 rest periods)

For the pull ups in this workout you should choose something that will allow you to finish 20 reps in less than 90 sec - 2 min MAX. You may do kipping, strict, ring row, banded, TRX band, parellette row, or even bent over row.

If you choose strict lower to 10-12 reps.

If you have never done 60 pull ups (or whatever sub you have chosen) in a workout - lower to 15 reps per round.

Make sure that you start from a hang with the elbows and shoulders completely open at the bottom and chin over the bar at the top!

For the Box Jumps we would love to see you actually jump. If that means significantly lowering the height of the box - that is totally fine. We would prefer you to jump up and step down in a workout with this many reps in a row.

If you don't have anything sturdy enough to jump on - a great sub is finding something to jump OVER!

If you are unable to jump at this time you may do step ups for this workout!

For the Sandbag G-OH the bag will start on the ground at the feet. Arms are long and straight. Hinge forward at the hip and bend the knees slightly. Chest up and higher than hips. Back flat.

Drive through the heels and lift the chest. Keep the arms straight as you stand. Pull the bag into the body. Rotate the torso upright once past the knees Stand up hard and fast. SHRUG the shoulders. Keep the bag close and finish with a press out overhead FAST! Think PUNCH to lock out! Belly tight. Butt squeezed!

For the burpees - chest and thighs to the ground - step or jump in - jump and clap.

Subs - knee push up, no push up, elevated burpees!

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

PULL UPS - For managing the pressure on 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.

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.

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

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

SHIFT 102919

SHIFT TIP 102919

SHIFT WARM UP

Full Body Shift Warm Up

SHIFT WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
7 Burpees
10 Ring/TRX Rows
12 Plate Hops or Step Ups

No weight needed today! If you don't have a way to do an upper body pull (bands, rings, or stretchy bands) see description for other options

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 4 Rounds +

For this workout you will go through the cycle of 7-10-12 as many times as possible in 12 min.

For the burpees you may do regular burpees, knee push up burpees, no push up burpees, or even elevated burpees. Make sure to avoid any snaking or worming during the push up. Keep the belly tight and elbows back and low - not flared out.

If 7 burpees takes more than about 45 seconds, try lowering the number to 5!

For the rows you may do ring /trx type rows or even a stretchy band pull down. Other options are bar in a rack type supine rows, or if none of that is available you may sub an upright row or bent over row!

Remember for the ring/trx rows that the more parallel you are to the ground, the more difficult these become. Choose a difficulty where you can do sets of 5 or so - but not always able to do all 10.

The "plate hop" is a fancy term for jump onto something that is comfortable for you. For some of you it might be a 15 - 45# bumper plate. It could be the bottom step at your house, it could be literally an old phone book or just a few inches off of the ground. You can even choose to jump over something like a dumbbell or your broomstick.

If you are unable to jump you can swap a moderate/low height step up!

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

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.