111119

TIP BB BACK SQUAT NOV 11TH 2019

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW | COUCH STRETCH
POST: HIP FLEXOR/PSOAS | GLUTES/IT

PROGRAM A

PROGRAM A

WARM UP
Running Warm Up
Squat Warm Up
Pull Up Warm Up

WORKOUT

7 Rounds
Run 200 Meters
14 Toes to Bar / V-Up
14 DB Squats

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

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

**Mark in comments if you did toes to bar - v-ups or other sub and weight used

Score: Total Time
Goal: Under 22 Min

You've got 98 DB squats spread across 7 rounds in this one. Choose a load on the DBs you can perform them unbroken for all or most of the workout. Break up the toes to bar early to avoid reaching failure.

For the 200m run, you're working with about a minute. Shorten the distance as needed to fit the time constraint.

If unable to run due to space or weather purposes - 1 min doubles/singles/low step ups/Mtn Climbers/taps to a low target.

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

Other option is V-ups. Start on your back in a hollow body position, arms overhead. Keeping your arms and legs straight, raise them into the air until they touch above your waist.

For subs for the T2B/V-up you can use Knee-Ups Supine Toe Touches or regular sit-ups.

Mamas, check the modifications on members only. Some good options are kettlebell swings or ball slams.

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

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

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

PROGRAM B*

PROGRAM B

WARM UP
Running Warm Up
Squat Warm Up
Pull Up Warm Up

WORKOUT

7 Rounds
Run 200 Meters
14 Toes to Bar / V-Up
14 Back Squats

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

RX+ Men: 135# +
RX+ Women: 85#+

**Mark in comments if you did toes to bar - v-ups or other sub and weight used

Score: Total Time
Goal: Under 22 Min

You've got 98 back squats spread across 7 rounds in this one. Choose a load you can perform them unbroken for all or most of the workout. Break up the toes to bar early to avoid reaching failure.

For the 200m run, you're working with about a minute. Shorten the distance as needed to roughly fit the time constraint.

If unable to run due to space or weather purposes - 1 min doubles/singles/low step ups/Mtn Climbers/taps to a low target.

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

Other option is V-ups. Start on your back in a hollow body position, arms overhead. Keeping your arms and legs straight, raise them into the air until they touch above your waist.

For subs for the T2B/V-up you can use Knee-Ups Supine Toe Touches or regular sit-ups.

Mamas, check the modifications on members only. Some good options are kettlebell swings or ball slams.

For the back squats, 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.

PROGRAM C

PROGRAM C

WARM UP
Running Warm Up
Squat Warm Up
Pull Up Warm Up

WORKOUT

7 Rounds
Row 250 Meters
or
Bike 15 Cal Men - 11 Cal Women
14 Toes to Bar / V-Up
14 Back Squats

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

RX+ Men: 135# +
RX+ Women: 85#+

**Mark in comments if you did toes to bar - v-ups or other sub and weight used

**You can of course use the dumbbell weight options in Program A for this version as well.

Score: Total Time
Goal: Under 22 Min

You've got 98 back squats spread across 7 rounds in this one. Choose a load you can perform them unbroken for all or most of the workout. Break up the toes to bar early to avoid reaching failure.

The bike/row should take about a minute, at least in the first round! But try to stay consistent with that time and shorten the distance or reduce the calories at the beginning if you think you need to.

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

Other option is V-ups. Start on your back in a hollow body position, arms overhead. Keeping your arms and legs straight, raise them into the air until they touch above your waist.

For subs for the T2B/V-up you can use Knee-Ups Supine Toe Touches or regular sit-ups.

Mamas, check the modifications on members only. Some good options are kettlebell swings or ball slams.

For the back squats, 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.

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.

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

LEG LIFTS - Similar to the movement mechanics of Toes to Bar or Sit Ups this movement can put a lot of pressure on the core and the pelvic floor. If you are pregnant or in the rehab or rebuilding stages of postpartum you may want to sub BIRTHFIT Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk

SHIFT 111119

SHIFT TIP 111119

SHIFT WARM UP

Simple SHIFT Warm Up
Squat Warm Up

SHIFT WORKOUT

15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
1 Min Jog, Row, Bike, Taps, Low Step Ups
10 Lying Leg Lifts
10 Goblet Squats

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

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

For this workout you can choose what you would like/have available to you for the 1 min part. We didn't list single unders as an option because they are in the program tomorrow - but you can also go with that. Make sure whatever you choose that you move at a consistent pace for an ENTIRE minute each round.

For the lying leg lifts you will lay flat on your back with your knees bent and feet on the floor. Lift your knees to your chest leaving your head and shoulders on the ground. To make this more difficult you can straighten your legs and lift them from flat on the floor. For that option you may choose to put the hands overhead or even hold onto something behind you.

For a sub for those unable to do this sit up type motion at this time you may try lifting just one knee at a time for a total of 20 per round or swapping out a dead bug.

For the goblet squats you will hold a weight at your chest with the elbows tucked in. Lift the chest and tighten the belly. Stand with the feet shoulder width apart and the heels down. Reach your butt back and down. Drive the knees out. Keep the chest lifted and back flat. Ideally you will get your butt lower than your knees at the bottom with your heels down, chest up, knees out and without plopping or rounding through the back.

If you are unable to go that low with weight and not collapse - do these unweighted. If you have pain or issues going that low due to past issue or injury you may try a weighted or unweighted squat to a higher target. Still focus on heels down, butt back, knees out, and chest up!

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.

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

LEG LIFTS - Similar to the movement mechanics of Toes to Bar or Sit Ups this movement can put a lot of pressure on the core and the pelvic floor. If you are pregnant or in the rehab or rebuilding stages of postpartum you may want to sub BIRTHFIT Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk

111219

TIP BB POWER SNATCH NOV 12TH 2019

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: OLY
POST: BUTTS AND GUTS
EITHER: GYMNASTICS

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

PROGRAM A

PROGRAM A

WARM UP
Pull Up Warm Up
Shoulder Warm Up

Workout

5 Rounds

Each Round is a 2 Min AMRAP
(As Many Reps in 2 Min) OF:
40 Double Unders
Max Reps Alternating Dumbbell Snatch

Rest 1 Min after each 2 Min AMRAP

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

RX+ Men: Double Dumbbell Snatch with 40# DBs / 60 Double Unders
RX+ Women: Double Dumbbell Snatch with 25# DBs/ 60 Double Unders

**You may choose RX (alternating dumbbell snatches) and still do the RX+ 60 Double Under option if that makes more sense for your fitness in both areas. Just click RX and put 60 Double Unders in comments!

Score: DUMBBELL (or double dumbbell) SNATCH REPS ONLY from you LOWEST scored round!
Goal: 18 Reps + Single Arm / or 12 Reps + Double DB

We're not gonna lie, the double dumbbell snatch option is rough! Only choose that if you can easily get 12 reps in under a minute during a practice round.

Since the score is only that of your lowest round, choose loads and variations that you can maintain some consistency across all 5 rounds.

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 1:00-1:20 each time. If 40 double unders will be really broken up, you may want to lower to 20 reps. If 20 will still be really broken, maybe choose to go with the dumbbell hop overs or double rep singles for this workout.

If jumping is off the table today, try 40 toe taps to a low target.

For the single DB power snatch the dumbbell will start on the ground, feet on either side about shoulder width apart. Hinge at the hips and a bend at the knee. Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear. In the catch the heels are down, knees out, chest up. Stand to finish. Alternate hands with each rep. So if you hit the goal of 18 reps in a round, it would be 9 on each arm.

PROGRAM B*

PROGRAM B

WARM UP
Full Body Warm Up
Snatch Warm Up

Workout

5 Rounds

Each Round is a 2 Min AMRAP
(As Many Reps in 2 Min) OF:
40 Double Unders
Max Reps Power Snatch

Rest 1 Min after each 2 Min AMRAP

RX Men: 75#
RX Women: 55#

RX+ Men: 95-115# / 60 Double Unders
RX+ Women: 65-75# / 60 Double Unders

**You may choose RX weight and still do the RX+ 60 Double Under option if that makes more sense for your fitness in both areas. Just click RX and put 60 Double Unders in comments!

Score: POWER SNATCH REPS ONLY from you LOWEST scored round!
Goal: 12 Reps +

Since the score is only that of your lowest round, choose loads and variations that you can maintain some consistency across all 5 rounds.

Jump rope should take about a minute and load on the bar should allow for at least 10 unbroken reps with proper, consistent form.

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 1:00-1:20 each time. If 40 double unders will be really broken up, you may want to lower to 20 reps. If 20 will still be really broken, maybe choose to go with the dumbbell hop overs or double rep singles for this workout.

If jumping is off the table today, try 40 toe taps to a low target.

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.

PROGRAM C

PROGRAM C

WARM UP
Full Body Warm Up
Shoulder Warm Up

WORKOUT

5 Rounds

Each Round is a 2 Min AMRAP
(As Many Reps in 2 Min) OF:
40 Double Unders
Max Reps Sandbag Ground to OH

Rest 1 Min after each 2 Min AMRAP

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

RX+: 60 Double Unders

Score: SANDBAG GROUND TO OVERHEAD REPS ONLY from you LOWEST scored round!
Goal: 14 Reps +

Since the score is only that of your lowest round, choose loads and variations that you can maintain some consistency across all 5 rounds.

You will likely release the bag on the way down to the ground between each rep. Make sure you take the time to set your feet, hips, back, and gaze in the correct position before you initiate the next repetition.

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 1:00-1:20 each time. If 40 double unders will be really broken up, you may want to lower to 20 reps. If 20 will still be really broken, maybe choose to go with the dumbbell hop overs or double rep singles for this workout.

If jumping is off the table today, try 40 toe taps to a low target.

For the sandbag ground to overhead, grab hold of the overhand or neutral handles, bend your knees and lift your chest up. Keep the heels down. With your back flat and belly tight, stand up with the sandbag by driving through the heels and lifting the chest. Explode UP with the legs and hips. Shrug the shoulders. Pull the elbow high and outside. Then PUNCH the sandbag to lock out finishing with the biceps by the ear!

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.

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 KB SWINGS.

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

SHIFT 111218

SHIFT TIP 111219

SHIFT WARM UP

Full Body Shift Warm Up

SHIFT WORKOUT

5 Rounds
30 Single Unders or Line Hops
20 KB Swings

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

Score: Total Time
Goal: Under 12 Min

For this workout you may choose single unders with your jump rope or forward + back hops over a line. You can even do side to side hops over a line as well. Each jump = 1 rep.

If you are unable to jump - turn the hops into more of a skip. If that still won't work don't be afraid to swap out 30 seconds on a bike, rower etc or evenm just 30 seconds of low step ups.

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

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.

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 KB SWINGS.

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

111319

TIP BW HSPU NOV 13TH 2019

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE | THORACIC SPINE RELEASE
POST: SHOULDER STRETCH | CHEST OPENER

PROGRAM A*

PROGRAM A

WARM UP
Pull Up Warm Up
Dumbbell Clean Warm Up
Shoulder Warm Up

WORKOUT

14 Min AMRAP
(As Many Rounds and Reps as Possible in 14 Min)
7 Pull Ups
7 Push Ups
7 Clean and Jerks

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

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

**See Program C for some Glory Days Options

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

Shoot for 90 second rounds. Test a practice round in your warm up and adjust as needed. Choose a load that you can hit 10-12 reps unbroken fresh though you will likely break it up in later rounds.

For the pull ups you may do strict, kipping,
or butterfly. Good modifications are ring/trx row, banded, a row with the bar in the rack OR do a bent over row if none of those other options are available.

PLEASE NO JUMPING PULL UPS TODAY!

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

Keep your body tight on the push ups. Chest thighs touch the ground and leave the ground at the same time! Otherwise, try from the knees or with hands elevated.

The clean AND jerk together counts as 1 rep.

The weight will start on the ground with the feet under the hips. Dumbbells are just outside of the feet. The hands are just outside of the legs. Hinge at the hips but keep the chest lifted and back flat. There should also be a bend in the knees, but not so much you are squatting. Arms are long and straight.

From here you will lift the weight by digging the heels into the ground as you lift the chest. Once past the knees you will pick up speed and jump and shrug the shoulders! Keep the dumbbells close to the body as they travel UP - try to avoid a massive bicep curl! Pull yourself down and under - and pull your elbows around and through FAST! Catch the dumbbells on the shoulders in a partial squat with the elbows in front. Make sure the heels are down and knees are out.

If you are comfortable you will feed this partial dip position into the jerk. This means you will stand up hard and fast to pop the weight off of the shoulders - press the dumbbells up as you press yourself back down. Lock out over your head with biceps by the ears and the belly tight in a partial squat position.

Make sure the heels are down and knees are out. Stand to finish

PROGRAM B*

PROGRAM B

WARM UP
Pull Up Warm Up
Barbell Clean Warm Up
Overhead Warm Up

WORKOUT

14 Min AMRAP
(As Many Rounds and Reps as Possible in 14 Min)
7 Pull Ups
7 Push Ups
7 Clean and Jerks

RX Men: 95#
RX Women: 65#

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

**See Program C for some Glory Days Options

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

Shoot for 90 second rounds. Test a practice round in your warm up and adjust as needed. Choose a load that you can hit 10-12 reps unbroken fresh though you will likely break it up in later rounds.

For the pull ups you may do strict, kipping,
or butterfly. Good modifications are ring/trx row, banded, a row with the bar in the rack OR do a bent over row if none of those other options are available.

PLEASE NO JUMPING PULL UPS TODAY!

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

Keep your body tight on the push ups. Chest thighs touch the ground and leave the ground at the same time! Otherwise, try from the knees or with hands elevated.

The clean AND jerk together counts as 1 rep.

The Feet are under the hips with the heels down, hands outside of the legs and bar close to the body. Knees are bent and there is a hinge at the hips. Chest is lifted with a flat back and a tight belly. Lift the bar by digging the heels into the ground and lifting the chest. Once past the knee think about finishing UP hard and fast with the legs. Shrug the shoulders and then guide the bar UP the body - keeping it close - with the elbows going high and outside as you pull yourself under slightly. Bring the elbows around and through fast so that the bar will land on your shoulders in a partial dip position with the heels down and chest up. From here you can stand and re-set or go straight into the jerk.

If you stand you will re-dip - if not you will go straight from that dip position - drive the bar off of the shoulders - move the face back. Push the bar up as you push yourself down! Catch in a partial overhead squat with the heels down, knees out, chest up, and bar locked out over the middle of the body. Stand to finish!

PROGRAM C

PROGRAM C

WARM UP
Pull Up Warm Up
Barbell Clean Warm Up
Overhead Warm Up

WORKOUT

14 Min AMRAP
(As Many Rounds and Reps as Possible in 14 Min)
2-3 Bar/Ring Muscle Ups
5 Handstand Push Ups or Dips
7 Clean and Jerks

RX Men: 95#
RX Women: 65#

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

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

Shoot for 90 second rounds. Test a practice round in your warm up and adjust as needed. Choose a load that you can hit 10-12 reps unbroken when fresh. You don't need to go unbroken in the workout.

These are more technical gymnastic movements that you should already have some proficiency with outside of the workout setting.

A muscle up is a combination of a big pull up, a transition, and a dip. You may modify with jumping, banded, foot assisted etc. versions to practice the transition from the pull up into the dip.

For the handstand push ups, hands should be slightly wider than shoulder width and about 8-12 inches from the wall. When you lower to the floor, your head should be closer to the wall than your hands. Keep your belly tight to avoid over extension of your spine. You may perform them strict or kipping. Control your descent down and lock out your arms at the top!

The clean AND jerk together counts as 1 rep.

The Feet are under the hips with the heels down, hands outside of the legs and bar close to the body. Knees are bent and there is a hinge at the hips. Chest is lifted with a flat back and a tight belly. Lift the bar by digging the heels into the ground and lifting the chest. Once past the knee think about finishing UP hard and fast with the legs. Shrug the shoulders and then guide the bar UP the body - keeping it close - with the elbows going high and outside as you pull yourself under slightly. Bring the elbows around and through fast so that the bar will land on your shoulders in a partial dip position with the heels down and chest up. From here you can stand and re-set or go straight into the jerk.

If you stand you will re-dip - if not you will go straight from that dip position - drive the bar off of the shoulders - move the face back. Push the bar up as you push yourself down! Catch in a partial overhead squat with the heels down, knees out, chest up, and bar locked out over the middle of the body. Stand to finish.

MAMA MODIFICATIONS

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

PUSH UPS - If you notice coning/doming in the plank position or if you find yourself straining to breathe or bearing down forcefully with your breath, sub an elevated push up with hands on box, bench, wall, table, etc.

CLEAN - You could also try less weight or going from the HANG position. For pregnant mamas with bellies that interrupt the most efficient path of the bar, be sure to sub DBs for the bar so you are not training inefficient movement patterns.

JERK/PRESS - Focus on proper alignment of your pelvis and spine. If you find yourself over extending in your back or coning in your belly sub less weight, Strict Press, Seated Strict Press, or even Front Raises.

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

SHIFT 111319

SHIFT TIP 111319

SHIFT WARM UP

Super Simple Shift Warm Up

SHIFT WORKOUT

AMRAP 14 Min
(As Many Rounds and Reps as Possible in 14 Min)
5 Ring/TRX or Upright Rows
5 Push Ups
5 KB/DB Deadlifts
5 KB/DB Press

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

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

For this workout you will go through the 5+5+5+5 as many times as possible in 14 Min.

For the TRX/Ring or upright rows, pick what you have available. You can also sub a stretchy band pull down, or even bar in rack row.

Remember if you are doing one of the bodyweight row options that the more parallel you are to the ground, the more difficult these become. Since it is small sets (only 5 at a time) don't be afraid to pick a version/angle that is a bit more difficult than what you normally do! Make sure you start with straight arms at the bottom - keep the belly and torso position tight - pull all of the way to your chest at the top.

If you are doing an upright row you will hold a single weight in both hands at the waist. Pull the shoulders back and down and pull the weight up your body with your elbows going high and outside like you are zipping up your jacket. Lower under control.

For the push ups you may do regular, knee push ups, or elevated push ups. You can even sub a light dumbbell bench press if you need to for core reasons (mamas).

For the push ups make sure that you keep the belly tight and that the shoulders, hips and knees stay in a straight line. No sagging or snaking. Hands shouldn't be too wide and elbows should go back and down - not flare out. Go all of the way down to touch the chest if possible and come all of the way up at the top.

For the deadlifts you will either have a single weight between the feet or a lighter weight in both hands outside of the feet. Make sure to keep the heels down, bend the knees, keep the arms straight and belly tight/chest lifted throughout! Squeeze the butt and drive through the heels to stand.

For the press you will either hold a single weight at the chest or a pair of lighter dumbbells at the shoulders. Keep the belly tight as you press the weight straight up - finishing with the biceps by the ears and weight over the middle of the body at the top!

MAMA MODIFICATIONS

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.

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

111419

TIP WORKOUT NOV 14TH 2019

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW | COUCH STRETCH
POST: HIP FLEXORS/PSOAS | COOL DOWN FLOW

PROGRAM A*

PROGRAM A

WARM UP
Box Jump Warm Up
Shoulder Warm Up

WORKOUT

For Time
100 Burpee Box Jump Overs

BUT...

The way this works is:
1 Min ON
1 Min OFF

Get as MANY as you can in 1 min - then rest 1 min - keep going until you get to 100 reps!

Score: Time on the clock when you complete your 100th rep (so clearly you count all of the rest minutes).
Goal: Under 20 Min

Please choose a type of burpee box jump over that allows you to get at least 8-10 in one minute.For the burpee box jump overs you can tackle these a couple of ways..

You can jump onto the box and then step or jump off the other side. You can step up onto the box then step or jump off the other side. You can jump all the way over the box with each rep if you really want.

OR - if you don't have a box at all, just find something to jump OVER. (a broomstick on some chairs, a bench, whatever).

Height estimates should be around 22-24" for Men and 18-20" for women. If that is too high for you, please scale down. A great way to make a height that works for you is to stack some plates!

Make sure to touch your chest at the bottom each time on the burpees.

Straight up - the first time we did this - Julian was able to go under 10. Yikes.

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.

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

SHIFT 111419

SHIFT TIP 111419

SHIFT WARM UP

Super Simple Shift Warm Up

SHIFT WORKOUT

For TIME:
100 Burpees (you pick your burpee style)
Burpees must be completed in 1 min on - 1 min off

Time cap: 20 Min (10 min of work + 10 Min Rest)

Score is time you finish rep 100. If you do not get to 100 - your time is 20:00 and you will put how many reps you got in the comments.

So the way this works is you get 1 min to do as many burpees as you can! Then you get 1 min to rest.

You keep repeating that cycle until either -

- You finish 100 burpees
OR
- You hit 20 min!!

Pick the style of burpee that will allow you to get at least 5 every round!

Options are:
Regular burpees with chest and thigh touching the ground, feet jumping or stepping in, jump and clap.

Knee burpees. Placing the knees down before the push up portion.

No push up burpees. Hand down, feet step or jump back, feet step or jump in, hop and clap.

OR bench burpees! Hands on bench/box feet step or jump back, push up on bench/box, feet step or jump in, hop and clap! This one is great for pregnant mama bellies!

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.

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

111519

TIP BB OH LUNGE NOV 15TH 2019

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

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

PROGRAM A*

PROGRAM A

WARM UP
Running Warm Up
Full Body Simple Warm Up

Workout

Run 400 Meters
15 Dumbbell 1/2 up 1/2 Down Lunge - Left
15 Dumbbell /12 up 1/2 Down Lunge - Right
Run 600
30 Dumbbell Front Rack Lunges
Run 800
30 Farmer Lunges

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

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

Score: Total Time
Goal: Under 20 Min

The lunge variations in this workout are progressively easier as you get more fatigued and the runs get longer. So you should aim for a pretty consistent pace throughout. Choose a load on the DBs you can get at least 10 reps at a time (5 per leg).

Run should take no more than 2:30, 3:30, and 5 min respectively. Shorten the distance as needed to fit the time constraint.

If unable to run due to space or weather purposes - try 2 min then 3 min then 4 min of low step ups or taps to a low target.

You could also sub single/double unders but just go for 2 minutes each time.

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.

Keep your chest up and your belly tight.

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.

For the 1/2 up 1/2 down, one arm will be extended overhead with bicep by the ear and the other arm rests the DB on the shoulder with the elbow high. You may sub to a single arm overhead lunge. So you'll do 15 with the left arm extended overhead, then 15 with the right.

For the front rack lunges, both DBs rest on the shoulders with elbows high.

For the farmer lunges, hold a DB in each hand with arms by your sides.

PROGRAM B

PROGRAM B

WARM UP
Running Warm Up
Full Body Simple Warm Up

Workout

Run 400 Meters
30 Overhead Lunges (Alternating)
Run 600 Meters
30 Front Rack Lunges (Alternating)
Run 800 Meters
30 Back Rack Lunges (Alternating)

RX Men: 75#
RX Women: 55#

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

Score: Total Time
Goal: Under 20 Min

Give running options - since it's long and we don't want that many dubs maybe suggest taps - or just cutting the time to 2 min of doubles or singles each time.

Give goal times for each run.

Give option for holding something like a plate overhead if that weight won't work for the overhead part. Also just doing 2 rounds of the front squat portion if needed.

PROGRAM C

PROGRAM C

WARM UP
Running Warm Up
Squat Warm Up

Workout

Row 500 Meters
or
Bike 30 Cal Men / 22 Cal Women
30 Overhead Lunges (Alternating)

Row 750 Meters
or
Bike 45 Cal Men / 33 Cal Women
30 Front Rack Lunges (Alternating)

Row 1000 Meters
or
Bike 60 Cal Men / 44 Cal Women
30 Back Rack Lunges (Alternating)

**Can also do this version with dumbbell options from Program A

RX Men: 75#
RX Women: 55#

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

Score: Total Time
Goal: Under 20 Min

The lunge variations in this workout are progressively easier as you get more fatigued and the bike/row gets longer. So you should aim for a pretty consistent pace throughout. Choose a load on the barbell you can get at least 10 reps at a time (5 per leg).

Bike/Row should take no more than 2:30, 3:30, and 5 min respectively. Shorten the distance/calories as needed to fit the time constraint.

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.

Keep your chest up and your belly tight.

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.

For the overhead lunges you will hold the bar in the overhead lockout position with the biceps by the ears. You may sub to holding a plate overhead.

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

For the back rack lunges, you will place the bar on your back SAFELY (absorb with the knees).

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.

LUNGE/1/2 UP 1/2 DOWN LUNGE - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller step/less range of motion, or step up or forward instead of step back in the lunge lunge. You can 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 traditional weighted (farmer carry or front rack position) or unweighted lunge as well.

SHIFT 111519

SHIFT TIP 111519

SHIFT WARM UP

Simple Shift Warm up
Squat Warm Up

SHIFT WORKOUT

5 Rounds
1 Min Jog, Row, Bike, Taps, Jump Rope - ETC
20 Walking or Reverse Lunges

Rest 30 Seconds Between Rounds

No weight needed. Add a little weight to the lunges if you are feeling up to it!

Score: Total Time Including Rest
Goal: Under 13 Min

This workout looks "easy" on paper. But if you push the pace on both movements - it will pack QUITE a little punch.

So once again you can choose the way you want to MOVE for the 1 min portion. Jog, Walk, Row, Bike, Low Step Ups, Jump Rope, Taps, or Mtn Climbers will ALL work great.

Since there is rest added into this workout we encourage you to push a bit harder than you normally do for these 1 min intervals.

For the lunges you may do forward, reverse, or walking lunges. Make sure that you alternate feet with each lunge - so for each set of 20 you will do 10 per leg.

Make sure you take a long enough step forward or backward each time that the front heel stays planted when the back knee lightly touches the ground. Keep the chest lifted. Don't allow the front knee to cave in. Drive through the heel to stand completely between reps.

If lunges all of the way down cause issues for you - you may choose to not go as deep or use a counter balance for support.

If you still have issues with lunges you may swap a step up or a light or even unweighted single leg deadlift (alternating legs).

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.

LUNGE/1/2 UP 1/2 DOWN LUNGE - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller step/less range of motion, or step up or forward instead of step back in the lunge lunge. You can 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 traditional weighted (farmer carry or front rack position) or unweighted lunge as well.

111619

TIP WORKOUT NOV 16TH 2019

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

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

PROGRAM A

PROGRAM A

WARM UP
Squat Warm Up
Shoulder Warm Up

WORKOUT

30 Front Squats
30 Push Press

Rest 2 Min

90 Wall Balls

RX Men: 40# DBs / 20#ish Ball
RX Women: 25# DBs / 13-15# Ball

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

RX+ Option: 120 Wall Balls

Score: Total Time - Including 2 Min Rest
Goal: Under 13 Min

Choose a load on the front squats and push press that you can complete all 60 reps in 4 min or less. This gives you 7 minutes to complete the wall balls. This gives you a pace of 15 reps per minute.

SHIFTERS, replace the wall balls with 60 air squats!

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

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

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

For the push press hold 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 wall balls hold the ball at your chest with the elbows tucked in. Feet under the shoulders with heels down. Chest up and belly tight! Reach the butt back and down. Keep the heels down. Drive the knees out. Get the butt lower than the knees at the bottom. No plopping or rounding! Use the power from your legs to help throw the ball!

For the wall balls the ideal target height is roughly 9-10', but whatever you can make work is fine! If you have low ceilings or no ball you can sub lightweight thrusters. We prefer either a single heavy dumbbell (like the video) or 2 light dumbbells/bar.

PROGRAM B*

PROGRAM B

WARM UP
Squat Warm Up
Shoulder Warm Up

WORKOUT

30 Front Squats
30 Push Press

Rest 2 Min

90 Wall Balls

RX Men: 75-95# / 20#ish Ball
RX Women: 55-65# / 13-15# Ball

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

RX+ Option: 120 Wall Balls

Score: Total Time - Including 2 Min Rest
Goal: Under 13 Min

Choose a load on the front squats and push press that you can complete all 60 reps in 4 min or less. This gives you 7 minutes to complete the wall balls. This gives you a pace of 15 reps per minute.

SHIFTERS, replace the wall balls with 60 air squats!

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.

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 wall balls hold the ball at your chest with the elbows tucked in. Feet under the shoulders with heels down. Chest up and belly tight! Reach the butt back and down. Keep the heels down. Drive the knees out. Get the butt lower than the knees at the bottom. No plopping or rounding! Use the power from your legs to help throw the ball!

When you catch it. Catch first and then squat.

For the wall balls the ideal target height is roughly 9-10', but whatever you can make work is fine! If you have low ceilings or no ball you can sub lightweight thrusters. We prefer either a single heavy dumbbell (like the video) or 2 light dumbbells/bar.

PROGRAM C

PROGRAM C

WARM UP
Squat Warm Up
Shoulder Warm Up

WORKOUT

30 Front Squats
30 Push Press

Rest 2 Min

60 Sandbag Thrusters

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

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

RX+ Option: 80 Sandbag Thrusters

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

Score: Total Time - Including 2 Min Rest
Goal: Under 13 Min

Choose a load on the front squats and push press that you can complete all 60 reps in 4 min or less. This gives you 7 minutes to complete the sandbag thrusters.

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.

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

You can also do side to side thrusters where you start with the bag on one shoulder. As you pop the bag up off the shoulder out of the squat, lower it back down onto the opposite shoulder for the next rep.

TEAM VERSION

TEAM VERSION

WARM UP
Squat Warm Up
Shoulder Warm Up

WORKOUT

30 Front Squats (Each)
30 Push Press (Each)

As soon as both are done..

180 Wall Balls (Combined)

Front Squats and Push Press will be done simultaneously - you can both move at the same time. You need to wait for BOTH to be done before moving on to wall balls.

Wall Balls to be done in 1 min per person increments.

So Partner 1 does 1 min of wall balls, then Partner 2 does 1 min. Keep switching back and forth until you reach 180 reps total.

RX Men: 75-95# / 20#ish Ball
RX Women: 55-65# / 13-15# Ball

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

RX+ Option: 240 Wall Balls

Score: Total Time - Including 2 Min Rest
Goal: Under 15 Min

Choose a load on the front squats and push press that you can complete all 60 reps in 4 min or less. This gives you 9-10 minutes to complete the wall balls.

You don't have to use the same equipment as your partner, mix & match DBs and barbells as you wish!

For the front 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.

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 wall balls hold the ball at your chest with the elbows tucked in. Feet under the shoulders with heels down. Chest up and belly tight! Reach the butt back and down. Keep the heels down. Drive the knees out. Get the butt lower than the knees at the bottom. No plopping or rounding! Use the power from your legs to help throw the ball!

When you catch it. Catch first and then squat.

For the wall balls the ideal target height is roughly 9-10', but whatever you can make work is fine! If you have low ceilings or no ball you can sub lightweight thrusters. We prefer either a single heavy dumbbell (like the video) or 2 light dumbbells/bar.

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.

7 Rounds:
EACH Round is...
7 x Through the Complex:
1 Reverse Lunge Left
1 Reverse Lunge Right
1 Good Morning

Then
8 Windshield Wipers or Supine Toes to Bar/Dumbbells

Score is weight used for the complex.
Goal: Use a weight that will allow you to get through without having to put it down.

So you will go through the complex of lunge, lunge, good morning - 7 times. Then you will place the bar down and do 8 Windshield Wipers. (4 Each way alternating). That WHOLE thing is 1 round. This workout is 7 rounds of that. SO you end up doing 49 lunges - 49 good mornings - 49 windshield wipers.

On the lunge, make sure you take a big step back, touch the back knee - drive through the front heel.

On the Good Morning, only a slight bend in the knee - keep the back flat and hinge at the hip. Squeeze the butt to stand up.

Only hinge as far as you can keep the back completely flat. This will have a lot to do with midline strength as well as hamstring flexibility.

For the windshield wipers or supine toes to weight - you will lay on your back and hold the bar locked out at like the top of a bench press position.

For windshield wipers you will keep legs as straight as possible - reach them out to the side and then like a windshield wiper up and around to the other side and back. Over and back = 1 rep.

If that won't work you may simply do a leg lift bringing shins/toes to the weight. Lower under control.

8 Min AMRAP
16 Russian Swings (heavy for you)
8 Sit Up to Stand with DB or MB

Use a KB that is heavy for you on the swing.

For the MB Sit Up -
Men 15-25 lb
Women 10-20 lb
Even though this is an amrap, make sure you are really focusing on quality.

For the Russian Swing - really focus on keeping the belly tight and squeezing the cheeks at the top. Only need to swing the bell to eye level.

For the sit up to stand - touch the ball or DB behind you - perform a sit up and bring that all of the way to standing with the ball or db overhead. You will want to kind of throw the weight forward and follow the momentum with your body to help you stand.

If it's not happening you can also just do a weighted sit up!

MAMA MODIFICATIONS

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

GOOD MORNINGS - This can be such a great movement for mamas! Focus on good posture, breathing mechanics, and midline stability. Feel free to use a band, lighter weight, or no weight at all.

WINDSHEILD WIPERS/SUPINE TOE TOUCHES - Similar to the movement mechanics of Toes to Bar or Sit Ups this movement can put a lot of pressure on the core and the pelvic floor. If you are pregnant or in the rehab or rebuilding stages of postpartum you may want to sub BIRTHFIT Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk

SANDBAG 111019

TIP SB BEAR COMPLEX NOV 10TH 2019

WARM UP

Full Body Warm Up

SANDBAG

5 ROUNDS FOR TIME
15 Ground to overhead
10 x Bear Complex

1 Bear Complex = Power Clean + Front Squat + Thruster + Back Squat + Back Rack Thruster

(So for each round you do 15 Ground to OG and then go through that complex 10x)

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

Goal: 20 Min

For the sandbag ground to overhead, grab hold of the overhand or neutral handles, bend your knees and lift your chest up. Keep the heels down. With your back flat and belly tight, stand up with the sandbag by driving through the heels and lifting the chest. Explode UP with the legs and hips. Shrug the shoulders. Pull the elbow high and outside. Then PUNCH the sandbag to lock out finishing with the biceps by the ear!

For the Bear Complex the weight you choose should allow you to be CAPABLE of doing all reps of the Bear Complex unbroken. Doesn't mean you have to - just means you could if you wanted to.

1 rep of the bear complex is:
- Power Clean
- Front Squat
- Push Press or Jerk
- Back Squat
- Push Press or Jerk

You can also combine the movements into one smooth continuous movement:
- Squat Clean
- Thruster
- Back Squat
- Back Rack Thruster

Do not RUSH through these reps. Get set up well for the clean. Keep the back flat and focus on a great clean (either version).

If you are doing a thruster, make sure the sandbag is on the shoulders, heels are down, knees are out. Feed the press with the drive from the legs.

When lowering onto the back - BE CAREFUL and absorb the catch with the knees! Then make sure you are reset before squatting.

Reach the butt back and down, keep the heels down and chest up. Feed the press with the leg drive for this thruster or push press/jerk too!

WARM UP
Squat Warm Up
Overhead Warm Up

WORKOUT

STREET PARKING POWER - Ongoing program designed to build strength through emphasis on major lifts like Back Squat, Front Squat, Deadlift, Shoulder Press and Bench Press.

This may also include assistance exercises to support good mechanics and healthy tissue.

Deadlift (4 x 5)
The way this workout will work is the following:
On a running clock:

Min 0:00 - 5 Deadlifts
Min 2:00 - 5 Deadlifts
Min 4:00 - 5 Deadlifts
Min 6:00 - 5 Deadlifts
Min 10:00 - Max Reps Deadlifts
Min 14:00 -5 Weighted Pull Ups
Min 16:00 - 5 Weighted Pull Ups
Min 18:00 - 5 Weighted Pull Ups
Min 20:00 - 5 Weighted Pull Ups
Min 24:00 - Max Reps Strict Pull Ups (one set)
Min 27:00 - 3 Min AMRAP

Set 1 at 0:00, Set 2 at 2:00, Set 3 at 4:00, Set 4 at 6:00.
For the Deadlifts, add load between sets.
You will have 4 Min rest before the set of Max Reps.

The idea is to start fairly heavy and end heavier. But save some room for the final, max reps set. Take small jumps.

Remember, just because you can stand up with the weight, doesn't make it technically proficient. So, make sure you maintain good form on every rep of every set, rather than just trying to go as heavy as possible!

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.

Deadlift (1 set x max reps)

This set will happen at 10:00 on the clock.

You may be able to increase the load slightly or you may need to drop the weight from the final set last time to a weight that you can get at least 5 but no more than 15 reps.

Weighted Pull-ups (4 x 5)

If you are unable to do weighted pull ups - you may do all sets as strict pull ups or even banded pull ups.

If possible you will add weight - even if it's just a bit each time.

Set 1 at 14:00, Set 2 at 16:00, Set 3 at 18:00, Set 4 at 20:00.
Max set unweighted strict will happen at 24:00.

Strict Pull Ups

No kipping, unassisted, unweighted pull ups.This set will happen at 24:00. This is the max reps set of Strict Pull-ups, make sure you can get at least 5 but probably not more than 10 reps.

3 Min AMRAP
(As Many Rounds and Reps as Possible in 3 Min)
5 Good Mornings
5 Upright Rows

GO LIGHT! Like an empty barbell or a bumper plate.

Smooth movement! The idea here is not to do as many reps as possible, but to move continuously and consistently for 3 minutes. KEEP YOUR BELLY TIGHT! Use an empty bar or even lighter dumbbells for the upright rows.

WARM UP

2 Rounds
10 Scapular Pull-Ups
30 Seconds Bench Tricep Stretch
10 Banded Pass Throughs
20 Forward to Backward Swinging Kicks (On right + left)

Scap 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.

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

Forward to Backward Swinging Kicks (On right + 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

Street Parking Gymnastics is posted once a week, on Sunday. These workouts are great for those who may be interested in adding in more work on body control, awareness, coordination, or strength - stamina in the gymnastics movements.

These workouts have been programmed by Street Parking Coach and former National Level Gymnast - Kati Breazeal. Add this in wherever makes sense for your schedule.

3 Rounds
The Goal: Go Unbroken - Don't Come Off The Bar
5 Kipping Pull-Ups
5 Hanging Blind Change
5 Toes to Bar
Go To Failure - Active Bar Hang

Rest 2 Min Between Rounds

Subs or Modifications:
Lower Numbers to 2-3 of each

OR

Kip swings
Active bar hang

Only lift toes/knees as high as possible

Score: Number of rounds completed without coming off the bar.

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.

Hanging Blind Changes:
1. Begin in a dead hang on the bar, with a shoulder width grip.
2. Release ‘Hand 1’ from the bar, and allow your body to turn 180 degrees.
3. Re-grip the bar with ‘Hand 1’.
4. Shift your weight to ‘Hand 1’, release ‘Hand 2’, and reposition it to a neutral grip.
5. Finish the Hanging Blind Change in the same dead hang position.
6. Alternate turning between both arms.

Toes to Bar:
1. Begin standing directly underneath the pull-up bar, and jump. When catching the bar, land in a hollow position.
2. Immediately drive your heels back, into a superman (arch) position, and you will be ready for your first toes to bar rep.
3. Using your core and hip flexors, swing your legs towards the bar, making contact with your toes. Simultaneously, press the bar towards the floor to help engage your lats.
4. Once your toes make contact, allow your legs to swing back down, gaining momentum, and helping to reposition you back into your superman position.
5. Continue to connect reps using the swing and momentum to your advantage.
6. For additional help, check out the Toes to Bar program under Extra Programs on the member’s website.

Skill:
Handstand Push Ups

EMOM 6 Min:
Every Minute on the Minute for 6 Min
30 Seconds Max Reps - Kipping Handstand Push Ups

Rest Remaining 30 Seconds

Subs or Modifications
Pike on Box Handstand Push Ups

Kipping Handstand Push Up:
1. Kick up to a handstand against the wall, with your hands set outside the shoulders.
2. Carefully lower yourself down to the floor, ending in a headstand against the wall.
3. Bend your knees and pull them down towards your triceps.
4. Aggressively drive your heels towards the ceiling, and squeeze your glutes.
5. Make sure to finish in a fully extended handstand before moving into the next rep.

DO NOT go to failure. DO NOT slam down into the ground. Keep control throughout.

Part A

3 Round Superset
(Rest 30s to 1 Min Between Movements)
10-12 Close Grip (2 DB) Bent Row
8-12 Supine Bar Row (TRX/Ring works too)
15-20 Arch Ups

Score: Weight Used for Bent RowRest a few minutes between parts A and B. Rest 2 minutes between sets of 21s.

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

Part B

3 Sets of 21s (Palms Up)
7 Bottom Up Half Curls
7 Top Down Half Curls
7 Curls
Rest 1-2 minutes between sets.

Score: Weight UsedFor the close grip bent row, hold the dumbbells together, palms face each other and pull to your chest. Remember to keep your elbows close to the body and shoulders pulled back and down away from your ears.

For the supine rows, just make sure you work from an angle that allows you to move slow and controlled. You might place your feet on a box to get more horizontal or simply walk your feet out far enough that your body is 30-45 degrees to the floor.

For Arch Ups you will lie face down with your arms extended overhead and legs together and extended. Keep some engagement through your belly as you lift your chest and thighs away from the floor. Reach your fingertips and toes as far as you can in opposite directions while you elevate them as high as you can from the floor. Lower down slow.

Now, for the 21's BABY!!

First you curl from straight arm to 90 degrees 7 times. Then, from 90 degrees all the way up 7 times. Then 7 full curls. All without stopping so it is 21 reps total. Then take a break for a minute or two and repeat for a total of 3 sets. Again, go nice and slow and get that pump!!

WARM UP
Overhead Warm Up

WORKOUT

Tall Jerk (3 x 7)

Starting with the bar just above the head - push under to lockout - stand.This will need to be done extremely light. After you unrack the bar or clean it to the shoulder - you will press it up so it's JUST above your head. Belly tight and rib cage down. Pause for a moment in that position.

Then as you press the bar UP press yourself down fast! You may move feet out to squat stance as you go down - or to a split stance. Finish in a partial squat or split position with the biceps by the ears, bar over the middle of the body, belly tight. Stand to complete.

Lower back to the shoulders. Each set is 7 total reps. This is WAY more about technique and speed than going heavy.

Push Jerk (16 Min EMOM - 2 Reps)

You will do 2 reps every minute for 16 Min!

These should not be re-racked but an actual set of 2 each time.

The bar will start up high on the shoulders with the elbows in front. You may clean the bar from the ground or take it from the rack. Your feet are under your hips and your heels are down. Stand tall, belly tight.

Dip keeping the heels down, allowing the knees to come forward and out, and hips staying back. Keep the chest up and do not let the weight pull you forward. From here you will stand up hard and fast. Drive the power from the legs into the bar. Move your face out of the way and think of pressing the bar up as you press YOURSELF DOWN under it. Feet may move slightly wider - but no wider than your squat stance (shoulder width).

You will land with your weight in your heels, knees bent and out, butt back, and bar locked out over the middle of your body. Press into the bar and keep the belly tight. Stand completely.

When lowering the bar back to the shoulders absorb with the knees and either go into the next rep or re-set for the next rep.

Push Jerk (3 sets Max Reps - 70% of last lifts from EMOM)

Whatever was the heaviest set of 2 you were able to do in the EMOM - you will use 70% of that weight and do 3 sets of max reps with that weight.

Rest 2 Min between sets.

RUN VERSION

STREET PARKING 5K PROGRAM WEEK: 5 RUN: 3 (Time)

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

4 MILES AT EASY PACE
REST 5 MIN

3 ROUNDS
RUN 150 M - SPRINT
REST AND RECOVERY COMPLETELY BETWEEN SPRINTS

TOTAL: 6400 METERS (PLUS 450)
SCORE: TOTAL TIME FOR 4 MILES ONLY. DON'T MESS UP EASY PACE TO GET A BETTER SCORE.
GOAL: WALK IF YOU NEED TO BUT TRY YOUR BEST NOT TO. YOU'VE GOT THIS. KEEP A SUPER CHILL PACE.

**If this distance is already a stretch for you, or if you really pushed the rest of your training this week- skip the sprints!

ROW VERSION

Row Version:
8000 Meters at an Easy Pace

Rest 5 Min

3 Rounds:
250 Meter Sprint

Recover completely and rest as needed between sprints.

Total: 8750 Meters
Score: Time for 8k row only. Don't mess up pace to get a better score.
Goal: Sustainable pace that doesn't leave you wrecked at the end.

BIKE VERSION

Bike Version:
(This version is LONG and BRUTAL btw)

450 Cal Men / 330 Cal Women - Easy Pace

Rest 5 Min

3 Rounds:
1 Min SPRINT

Recover completely and rest as needed between sprints.

Score: Time for 450/330 Cal ONLY. Don't mess up pace to get a better score.
Goal: Sustainable pace that doesn't leave you wrecked at the end.

11419

TIP BB HANG SQUAT CLEAN THRUSTER 11-4-19

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW | COUCH STRETCH
POST: QUADS/IT BAND | SI JOINT RELEASE

PROGRAM A

PROGRAM A

WARM UP
Running Warm Up
Dumbbell Squat Clean Warm Up

WORKOUT

Every 2 Min for as long as you can last OR 30 Min...
Run 200 Meters
10 Dumbbell Hang Squat Clean Thrusters

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

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

Score is total rounds completed + reps into the next round.
Goal: Get to at least 16 minutes (8th Round)

* Count the 200m run as 2 reps, 1 rep for making it 100m out and 1 rep for getting all the way back

So originally this was going to be a regular EMOM with the run on one minute and the clusters on the next minute. But, then we decided this sounded more fun - if you want to pace the run to not be so gassed for the clusters - go for it - just know that it might not give you enough time. Lots of ways to strategize and play with this.

IF you end up making it all the way to 30 min - that's almost 2 miles and 150 clusters...oh boy. The goal would be to get to at least 16 min - anything after is a bonus. Don't feel like you need to choose a weight or run scale that will for sure get you all the way to 30 min. If the 200 takes you more than 1:15 - shorten it. If you need to break up the 10 reps - lower to 7-8.

If you don't have a way to measure 200 meters exactly, just keep in mind that it should be a distance that will take you about a minute when running at a moderate pace.

If you absolutely can't run for space or equipment reasons - no worries. You may swap out roughly 1 min of doubles -singles - taps - or low step ups. Again looking for something around a minute.

The hang squat clean thruster (cluster) will start with the dumbbells at your waist. You will perform a hang squat clean, but dipping slightly, shrugging, and pulling down into a squat with the dumbbells landing on the shoulder.

From there you will perform a thruster which is standing from the squat and accelerating as you go up so that you use the drive from the legs to aide in a press overhead.

For this movement, keep the chest up and heels down/knees out in the squat. Use the legs to drive up and finish with the biceps next to the ears and elbows completely locked out.

After completion of the press, all you have to do is bring the dumbbells back down to the hang (the waist) and start there for your next rep!

PROGRAM B*

PROGRAM B

WARM UP
Running Warm Up
Barbell Clean Warm Up

WORKOUT

Every 2 Min for as long as you can last OR 30 Min...
Run 200 Meters
10 Hang Squat Clean Thrusters

RX Men: 75#
RX Women: 55#

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

Score is total rounds completed + reps into the next round.
Goal: Get to at least 16 minutes (8th Round)

* Count the 200m run as 2 reps, 1 rep for making it 100m out and 1 rep for getting all the way backSo originally this was going to be a regular EMOM with the run on one minute and the clusters on the next minute. But, then we decided this sounded more fun - if you want to pace the run to not be so gassed for the clusters - go for it - just know that it might not give you enough time. Lots of ways to strategize and play with this.

IF you end up making it all the way to 30 min - that's almost 2 miles and 150 clusters...oh boy. The goal would be to get to at least 16 min - anything after is a bonus. Don't feel like you need to choose a weight or run scale that will for sure get you all the way to 30 min.

If 200 meters takes you more than 1:15 - shorten the distance. If you would have to break the thrusters - lower the weight or if that's not possible lower the reps to 7-8.

If you don't have a way to measure 200 meters exactly, just keep in mind that it should be a distance that will take you about a minute when running at a moderate pace.

If you absolutely can't run for space or equipment reasons - no worries. You may sub roughly 1 min of double/single unders - taps - or low step ups.

The hang squat clean thruster (cluster) will start with the bar at your waist. You will perform a hang squat clean, but dipping slightly, shrugging, and pulling down into a squat with the bar landing on the shoulder.

From there you will perform a thruster which is standing from the squat and accelerating as you go up so that you use the drive from the legs to aide in a press overhead.

For this movement, keep the chest up and heels down/knees out in the squat. Use the legs to drive up and finish with the bar over the top of your head and elbows completely locked out.

After completion of the press, all you have to do is bring the bar back down to the hang (the waist) and start there for your next rep!

PROGRAM C

PROGRAM C

WARM UP
Running Warm Up
Barbell Clean Warm Up

WORKOUT

Every 2 Min for as long as you can last OR 30 Min...
Row 18 Cal Men / 12 Cal Women OR
Bike 15 Cal Men / 10 Cal Women
10 Hang Squat Clean Thrusters

RX Men: 75# Barbell OR 40# DBs
RX Women: 55# Barbell OR 25# DBs

RX Plus Men: 95# + Barbell OR 50#+ DBs
RX Pus Women: 65# + Barbell OR 35#+ DBs

Score is total rounds completed plus reps into the next round.
Goal: Get to at least 16 minutes (into the 8th round)

So originally this was going to be a regular EMOM with the run on one minute and the clusters on the next minute. But, then we decided this sounded more fun - if you want to pace the row or bike to not be so gassed for the clusters - go for it - just know that it might not give you enough time. Lots of ways to strategize and play with this.

IF you end up making it all the way to 30 min - that's a lot of row/bike and 150 clusters...oh boy. The goal would be to get to at least 16 min - anything after is a bonus. Don't feel like you need to choose a weight and row/bike scale that will for sure get you all the way to 30 min.

The row/bike distance that you choose should take you roughly 45 seconds to 1:10 at the longest when moving a a moderate but challenging pace.

The hang squat clean thruster (cluster) will start with the bar at your waist. You will perform a hang squat clean, but dipping slightly, shrugging, and pulling down into a squat with the bar landing on the shoulder.

From there you will perform a thruster which is standing from the squat and accelerating as you go up so that you use the drive from the legs to aide in a press overhead.

For this movement, keep the chest up and heels down/knees out in the squat. Use the legs to drive up and finish with the bar over the top of your head and elbows completely locked out.

After completion of the press, all you have to do is bring the bar back down to the hang (the waist) and start there for your next rep!

IF - you are unable to do the run plus the 10 clusters in about 90 or so seconds for your first round - scale the weight down. If you are using the lightest dumbbells you have and it's still not going to allow you to get to 16 min or 8 rounds - lower the reps.

MAMA MODIFICATIONS

RUN/JOG - To avoid the added pressure to the pelvic floor that the impact from running can create, sub: Taps, Row, Bike, Farmer Carry, Sled Push/Drag, Quick Step Ups. If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or scaling the distance that you run so that you can focus on your posture, breathing mechanics, and managing the pressure of your or and pelvic floor.

DB HANG SQUAT CLEANS - You could always try less weight. The Upright Rows and Goblet Squats is also a great all around modification for this! You could even sub KB Swings if the belly is in the way of the Upright Row. 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 incorrect movement patterns.

UPRIGHT ROWS - Love this movement for Mamas! But if your belly is getting in the way of the high pull or row feel free to sub a KB Swing

SHIFT 110419

SHIFT TIP 110419

SHIFT WARM UP

Simple SHIFT Warm Up

SHIFT WORKOUT

10 Rounds
30 Seconds of Taps, Jog, Row, Bike, or Mountain Climbers
30 Seconds Upright Rows
30 Seconds Goblet Squats

Idea Weight for Men: 35-55#
Idea Weight for Women: 10-35#

Score: Total reps of Upright Rows and Squats combined! (Just keep one number counting up the whole time!)
Goal: Moving the whole time.

For this workout you will just keep rotating every 30 seconds. You will not count your reps from the taps or mountain climbers, taps, etc toward your score. Make sure you pick a weight and a variation of the squat that will allow you to keep moving!

For the first part you may choose between the taps, a jog, row, bike, or mountain climbers. If you choose taps you may perform them on your KB or DB. Do them fast or slow - up to your ability level. Move the entire 30 seconds.

If you choose mountain climbers you will be in the top of a push up position - working to keep the hips low but NO sagging!! You will work to bring the knee all of the way up to armpit each time and may go slow or fast depending on ability.

For the upright rows you will hold the kb or db with both hands at the hip. You will shrug the shoulders and the pull the elbows high and outside (like you are zipping up your jacket). Pull the weight to just under the collar bone at the top. Lower by keeping the db or kb close and sliding it back down the body.

For the goblet squats you will hold the weight at the chest with both hands. Feet are shoulder width apart. You will reach the butt back and down, keeping the heels down and driving the knees out. You will fight to keep the chest up and avoid any plopping or rounding of the lower back at the bottom. Stay in an active position! If you are unable to keep the chest up, the knees out or the heels down with your butt lower than your knees - you may choose to squat to a higher target, squat with no weight, or both.

Drive through the heels and drive the knees out - squeeze the butt - to stand all of the way up at the top!

MAMA MODIFICATIONS

RUN/JOG - To avoid the added pressure to the pelvic floor that the impact from running can create, sub: Taps, Row, Bike, Farmer Carry, Sled Push/Drag, Quick Step Ups. If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or scaling the distance that you run so that you can focus on your posture, breathing mechanics, and managing the pressure of your or and pelvic floor.

UPRIGHT ROWS - Love this movement for Mamas! But if your belly is getting in the way of the high pull or row feel free to sub a KB Swing