122119

TIP PLATE BURPEE DEC 21ST 2019

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY | POWER
POST(best as a finisher): SUNS OUT GUNS OUT
EITHER(can be warm up or finisher): GYMNASTICS
SWAP(skip the main workout and do one of these instead): ENDURANCE | SANDBAG

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

PROGRAM A*

PROGRAM A

WARM UP
Full Body Simple Warm Up
Box Jump Warm Up

WORKOUT

Part 1:
7 Min AMRAP
(As Many Rounds and Reps as Possible in 7 Min)
20 Double Unders / Dumbbell Hop Overs
4 Devil Press

After 7 Min is UP - Rest 3 Min before Part 2

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

RX+ Men/Women: 30 Double Unders + 5 Devil Press each time

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

MAKE SURE YOU DO PART 2 BELOW!!

You are shooting for about a round a minute for both parts so choose a load and variation on the double under that allows for that.

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

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 2:
AMRAP 5 Min
(As Many Rounds and Reps as Possible in 5 Min)
20 Double Unders / Dumbbell Hop Overs
8 Burpees

No weight needed for this one!

RX+: 30 Double Unders + 10 Burpees each Time!

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

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
Full Body Simple Warm Up
Box Jump Warm Up

WORKOUT

Part 1:

7 Min AMRAP
(As Many Rounds and Reps as Possible in 7 Min)
20 Double Unders / Dumbbell Hop Overs
4 Power Snatch

After 7 Min is UP - Rest 3 Min before Part 2

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

RX+ Men/Women: 30 Double Unders + 5 Power Snatch each time

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

MAKE SURE YOU DO PART 2 BELOW!!

You are shooting for about a round a minute for both parts so choose a load and variation on the double under that allows for that.

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

Part 2:
AMRAP 5 Min
(As Many Rounds and Reps as Possible in 5 Min)
20 Double Unders / Dumbbell Hop Overs
8 Burpees

No weight needed for this one!

RX+: 30 Double Unders + 10 Burpees each Time!

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

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

WORKOUT

Part 1:
7 Min AMRAP
(As Many Rounds and Reps as Possible in 7 Min)
20 Double Unders / Sandbag Hop Overs
4 Sandbag Burpee

After 7 Min is UP - Rest 3 Min before Part 2

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

RX+ Men/Women: 30 Double Unders + Sandbag Burpees each time

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

MAKE SURE YOU DO PART 2 BELOW!!

You are shooting for about a round a minute for both parts so choose a load/rep count and variation on the double under that allows for that.

For the Sandbag Burpee, the bag will start right in front of your feet. Plant your hands on the bag a bit wider than shoulder width apart. Step or jump your feet back to a plank position and lower your chest to the bag, knees/thighs to the floor. Press back up to straight arms and step or jump your feet back in.

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

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

Part 2:
AMRAP 5 Min
(As Many Rounds and Reps as Possible in 5 Min)
20 Double Unders / Dumbbell Hop Overs
8 Burpees

No weight needed for this one!

RX+: 30 Double Unders + 10 Burpees each Time!

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

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
Full Body Simple Warm Up
Box Jump Warm Up


WORKOUT

Part 1:

In Teams of 2 Complete:
12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
Partner 1 Does 1 Full Round:
20 Double Unders / Dumbbell Hop Overs
4 Devil Press
Then Partner 2 Goes

Keep alternating back and forth for 12 Min!

After 12 Min is UP - Rest 3 Min before Part 2

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

RX+ Men/Women: 30 Double Unders + 5 Devil Press each time

Score: Total Number of Completed Rounds + Any Additional Reps from Both Teammates Combined
Goal: 14 Rounds +

MAKE SURE YOU DO PART 2 BELOW!!

So technically you could use dumbbells and your partner could use a barbell or sandbag version, totally cool! Just choose an option you can complete your round in about a minute.

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

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 2:

In Teams of 2 Complete:
AMRAP 9 Min
(As Many Rounds and Reps as Possible in 9 Min)

Partner 1 Does 1 Full Round
20 Double Unders / Dumbbell Hop Overs
8 Burpees
Then Partner 2 Goes

Keep alternating back and forth doing one full round at a time until 9 min!

No weight needed for this one!

RX+: 30 Double Unders + 10 Burpees each Time!

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

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

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.

Not For Time
4 Rounds
10 Single Leg Deadlifts
(per leg - 10 on 1 and then 10 on the other)
20 Hollow Rocks
30 Russian KB Swings (Heavy)
40 Love Taps

Use a 53-70lb KB for Men
35-53 lb KB for Women

Put weight used on Single Leg deadlift as your score.Use opposite arm, opposite leg technique for single leg DL. Make sure there is SOME bend in the knee. Focus on keeping the back flat and heel down.

For the Hollow Rocks really use the abs to press the low back into the ground while lifting the hips and the shoulders. May bend one or both knees if necessary to keep back on the ground!

Focus on good hip drive and butt squeeze on KB Swings. KB only needs to go to about eye level. If you can find a pretty heavy KB or DB for this - that's awesome.

Love taps are called love taps because Julian and I did these on the first week we knew each other and I've called them that ever since. See video on IG and FB.

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!

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

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!

LOVE TAPS - 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. Check out the BIRTHFIT Youtube library for demos.

WARM UP

Full Body Warm Up

SANDBAG

40 Sandbag Overhead Lunges
10 Drag and Pull
40 Sandbag Zercher Lunges
20 Drag and Pull
40 Sandbag Back Squats
30 Drag and Pull

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

Score: Total Time
Goal: 16 Min

As you fatigue in this workout, really focus on keeping your back flat and belly tight!

For the overhead lunges you will hold the sandbag in the overhead lockout position with the biceps by the ears. You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 40 you end up doing 20 on each side.

The Drag and Pull with the Sandbag is SUPER fun. Basically you will be in a plank position on top of your bag with the top of the bag at about knee level. Keep the belly tight and butt down. Reach down and grab the bag by the handle with one hand and perform and explosive drag and almost press to get it out in front of you as much as possible. You will then pull it back using the same hand. If you need to you can almost "back up" a bit to get a longer pull. You should pull it back down to between the knees level. If you don't quite make it - you can crawl forward a bit. The next rep will be with the other hand/arm. Each drag (up) and pull (back) counts as 1 rep.

For the Zercher lunge, cradle the bag between forearms and biceps with your arms arms pinned to your torso. Keep your belly tight and lunge as described above.

For the Sandbag Squat you will power clean from the floor to your shoulder, then push press it up and over to your back, so the sandbag will be on your 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! Stand all of the way up at the top.

WARM UP
Squat Warm Up
Overhead Warm Up

WORKOUT

Back Squat (7-5-3-3-3)

This will be on a running clock. Warm up to your first working set to begin and start your set of 7 reps at 0:00.

Then at 2:00 do your set of 5.

At 4:00 - set of 3
6:00 - set of 3
8:00 set of 3

Add weight with each set and post the weight used in final set as your score.

After completion the clock will continue to run and you will start on Part 2 (Shoulder Press). First set at 12:00.

These squats start with the bar 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.

Shoulder Press (10-7-5-5-5)

This will work on the same running clock as the back squats and will start at the 12:00 mark.

At 12:00 you will do your set of 10.

14:00 - set of 7
16:00 - 5
18:00- 5
20:00 - 5

Your score is load used in your final set of 5.

Shoulder press starts with the bar on your shoulders, full grip with elbows in front. Feet are hip to shoulder width apart. Squeeze 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

10 Banded Pass Throughs
30 Seconds Jumping Squats
30 Seconds Alternating Wrist Stretches
30 Seconds Tuck Hold

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

Jumping Squats
1. Begin in a squat stance, with your feet right outside the hips, toes pointed slightly out.
2. Squat down until your hips travel below your knees.
3. As you stand, you will move directly into an explosive high jump, getting off the ground as much as possible.
4. Absorb the landing by bending the knees and smoothly dropping directly into your next squat.
5. The goal is to be as quick and explosive as possible in each jump.

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

GYMNASTICS

EMOM 10 Min
(Every Minute on the Minute for 10 Min)
3-5 Strict Handstand Push Ups
5 High Box Jumps
Both movements performed each minute

Score: Just enter total reps of all of it completed in the 10 min.

Subs and Modifications:
Less Reps / Box Strict Handstand Push-Ups
Less Reps / Lower the box height

Strict Handstand Push Ups:
1. Kick up to a handstand against the wall
2. Hands will be set slightly outside of shoulder width, fingers angled out to 45 degrees
3. Carefully lower yourself to the floor, until your head gently taps your mat
4. Push back up to full extension

High Box Jumps
1. Begin standing in front of your box, with your feet slightly outside the hips
2. Dip and drive with your legs, swinging your arms to produce power
3. Jump ontp your box, taking off of two feet
4. Land with soft knees to absorb the power, and carefully step back down

Skill Focus: Bar Muscle Ups
Every 30 Seconds for 10 Rounds (5 Min)
1-2 Bar Muscle Ups

Score: Total Reps Completed

Subs and Modifications:
Jumping bar muscle-ups

Bar Muscle Ups:
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

Part 1:
Every 3 Minutes for 4 Rounds (12 minutes):
10 Shoulder Press
10 Upright Row

Score: Enter Weight Used

This workout was written for dumbbells but you can definitely use a barbell if you don't have the appropriate weights on the DBs.

Set up for the strict press with the DBs on the shoulders with elbows high. Keep the rib cage down and belly tight. Press straight up until your elbows are locked out with biceps by the ears. Bring the dumbbells all the way down to the shoulders each time.

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

Part 2:
Every 3 Minutes for 4 Rounds (12 Minutes):
12 Front Raises
12 Reverse Flys

Score: Enter Weight Used

Choose a weight you can do all 12 reps in a single set.

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

For the Reverse Flys, set up with feet hip to shoulder width apart, holding a light dumbbell in each hand. Send your butt back, bend your knees slightly and allow your torso to tip forward to just above parallel. Keep a slight bend at the elbow but let your arms reach straight down keeping your shoulders pulled back. Raise the dumbbells out to the sides and up until they are in line with your shoulders then lower back down to the starting position. Keep your belly tight the whole time.

Part 3:
3 Rounds: 1 Min on 1 Min off
Kettlebell Swings

Goal: 70+ Reps

Suggested weight:
Men: 50+ #
Women: 35+ #

Choose a weight that will allow you to hold on the the weight for most of the minute. Choose a weight that allows you to hit the goal rather than getting less reps with something heavier.

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 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!

WARM UP
Shoulder Warm Up

WORKOUT

Thruster (3 x 7)

These are meant to start pretty light and add weight each set. To get you primed for the main meat of this workout.

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

Thruster (3 Reps Every 2 Min for 8 Rounds (16 Min Total))

If possible - add weight each set or increase the load every couple sets. Post heaviest set as your score.

You don't have to start heavier than you ended in the last part.

3 Rounds
30 Seconds ON
90 Seconds OFF

Max Reps Thrusters

Use 50% of the heaviest weight you got for the sets of 3

Score: Total Reps from All 3 Rounds Combined
Goal: 30 Reps

Use the same weight for all 3 rounds. The way this works is you work for 30 seconds and then rest for 90 seconds - 3 total times!

Rather than putting the bar down in the middle of the work period, see if you can slow down a bit and take a pause in the overhead position but keep working for the whole 30 seconds!

RUN VERSION

Run Version:
4 Rounds
Run 1000 Meters at Moderate/Fast Pace
Rest 60 Seconds
Run 400 Meters at a Fast Pace
Rest 2 Min
Jog 200 Meters
30 Seconds Rest

If you don't have a way to get exact measurements:

4 Rounds
Run 5 Min at Moderate/Fast Pace
Rest 60 Seconds
Run 90 Seconds at Fast Pace
Rest 2 Min
Jog 1 Min
Rest 30 Seconds

Mixing endurance with the longer part in with speed for the second part and active recovery with the jog portion.

Moderate Fast = could keep going at that pace, not comfortable though and probably only last a min or so more at this pace.

Fast = not 100% but uncomfortable and not sustainable
Jog= jog

ROW VERSION

Row Version:

4 Rounds
Row 1250 Meters at Moderate/Fast Pace
Rest 60 Seconds
Row 500 Meters at a Fast Pace
Rest 2 Min
Row 250 Meters
30 Seconds Rest

BIKE VERSION

Bike Version:

Men:
4 Rounds
Bike 60 Cals at Moderate/Fast Pace
Rest 60 Seconds
Bike 30 Cals at a Fast Pace
Rest 2 Min
Bike 10 Cals at a slow pace
30 Seconds Rest

Women:
4 Rounds
Bike 50 Cals at Moderate/Fast Pace
Rest 60 Seconds
Bike 20 Cals at a Fast Pace
Rest 2 Min
Bike 10 Cals at a slow pace
30 Seconds Rest

12919

TIP DB STEP UP OVERS DEC 9TH 2019

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): POWER
POST(best as a finisher): BUTTS AND GUTS
EITHER(can be warm up or finisher): GYMNASTICS
SWAP(skip the main workout and do one of these instead): SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE | PIGEON STRETCH
POST: HAMSTRINGS | SI JOINT RELEASE

PROGRAM A

PROGRAM A

WARM UP
Full Body Simple Warm Up
Shoulder Warm Up

WORKOUT

For Time
30 DB Jerks
60 DB Step Up Overs
30 DB Jerks

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

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

Score: Total Time
Goal: Under 12 Min

Oh boy. This is a combo Julian and Miranda workout.

For the Jerks definitely choose something than you can't do unbroken, but that you can finish in like 4 sets or less. For the step up overs be smart and try to alternate the foot stepping up each time or at least every 5 reps or something like that.

The DBs will start up on the shoulders with the elbows in front. 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 DBs. Think of pressing the weight 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 DBs locked out over the middle of your body - biceps by the ears. Press into the DBs and keep the belly tight. Stand completely. When lowering the DBs back to the shoulders absorb with the knees and either go into the next rep or re-set for the next rep.

For the DB step up and overs, you will hold the DBs at your side, one in each hand, face the box, step up both feet on top of the box. We suggest turning on top of the box and stepping back and down off the box, it will be less awkward and get you set for the next step up quicker.

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

Nothing to step on at all! Sub lunges!

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

PROGRAM B*

PROGRAM B

WARM UP
Full Body Simple Warm Up
Overhead Warm Up

WORKOUT

For Time
30 Jerks
60 DB Step Up Overs
30 Jerks

RX Men: 95# and 40# DB Step Up Overs (in each hand)
RX Women: 65# and 25# DB Step Up Overs (in each hand)

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

(Feel free to go heavier on bar or dumbbells if you want and can keep moving.)

See below for non dumbbell option

Score: Total Time
Goal: Under 12 Min

Oh boy. This is a combo Julian and Miranda workout.

For the Jerks definitely choose something than you can't do unbroken, but that you can finish in like 4 sets or less. For the step up overs be smart and try to alternate the foot stepping up each time or at least every 5 reps or something like that.

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.

For the DB step up and overs, you will hold the DBs at your side, one in each hand, face the box, step up both feet on top of the box. We suggest turning on top of the box and stepping back and down off the box, it will be less awkward and get you set for the next step up quicker. If you don't have DBs, use a lighter weight and backrack your BB and perform just step ups, no overs.

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

Nothing to step on at all! Sub lunges!

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

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up
Shoulder Warm Up

WORKOUT

For Time
30 Sandbag Shoulder to Overhead
60 Sandbag Step Up Overs
30 Sandbag Shoulder to Overhead

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

Score: Total Time
Goal: Under 12 Min

Oh boy. This is a combo Julian and Miranda workout.

For the shoulder to overhead we definitely don't need you doing these unbroken. If 30 will be super easy with your bag - feel free to up the reps. For the step up overs be smart and try to alternate the foot stepping up each time or at least every 5 reps or something like that.

For the Sandbag shoulder to over head you will have your sandbag on the biceps with the elbows high. Feet are between hip and shoulder width apart. Chest up. Belly tight. Dip keeping the heels down and allowing the knees to come forward. Reach the hips back slightly but keep the chest lifted. Stand up hard and fast. Pop the sandbag off of the biceps and finish with a press straight to lock out. Biceps by the ears. Standing tall. Locked out elbows. Belly tight. You are also able to perform side to side shoulder to OH, starting with your Sandbag on one shoulder and pressing it up and over your head onto the other shoulder.

For the sandbag step up and overs, you will place the sandbag on your back or one either shoulder, face the box, step up both feet on top of the box. We suggest turning on top of the box and stepping back and down off the box, it will be less awkward and get you set for the next step up quicker.

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

Nothing to step on at all! Sub lunges!

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

MAMA MODIFICATIONS

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.

DB 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 120919

TIP DB STEP UP OVERS DEC 9TH 2019

SHIFT WARM UP

Simple SHIFT Warm Up

SHIFT WORKOUT

4 Rounds
10 DB/KB Press
20 DB/KB Swings
10 DB/KB Press

Rest 1 Min between rounds

Idea weight for Men: 30-40# DB/KB
Idea weight for Women: 12-25# DB/KB

Can use 2 lighter DBs for the Press

Score: Total Time to Complete
Goal: Under 15 Min

You might feel this in your shoulders a lot! Break up presses and swings into smaller sets if needed. Make sure you choose a weight at which rest breaks can be kept short.

For the shoulder press keep the rib cage down, bring the dumbbells all the way down to the shoulders each time and get them completely locked out overhead with the biceps in the ears!

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 shoulder height. 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

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.

DB 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

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!

121019

TIP DB SNATCH DEC 10TH 2019

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY
POST(best as a finisher): BUTTS AND GUTS
SWAP(skip the main workout and do one of these instead): ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW | CALVES/ANKLES
POST: SHOULDER STRETCH | CHEST OPENER

PROGRAM A*

PROGRAM A

WARM UP
Full Body Simple Warm Up
Pull Up Warm Up

Workout

80 Double Unders
40 Dumbbell Power Snatch (Alt)
20 Pull-Ups
60 DUs
30 Dumbbell Power Snatch (Alt)
15 Pull-Ups
40 DUs
20 Dumbbell Power Snatch (Alt)
10 Pull-Ups

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

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

Score: Total Time
Goal: Under 18 Min

**If you are officially doing this as part of the Barbells for Bullies online challenge - please check their site for RX/Scaled etc info!

To pace this one in order to meet the goal, choose a load, double under and pull up variation that would allow you to complete the middle round in 6 minutes or less. As long as you can keep moving you'll crush it so modify anything that you might get hung up on and create a smooth ride for yourself!

For this workout you will want to choose a type/number of double unders that will allow you to complete AT LEAST 30 reps a minute. If they will be really broken up, you may want to lower to 60-40-20 reps. Another great option would be to go with the dumbbell hop overs or double rep singles for this workout.

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 for the first round of 40, you end up doing 20 on each arm.

For the pull ups you may do strict, kipping/butterfly or ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.

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

PROGRAM B

PROGRAM B

WARM UP
Full Body Simple Warm Up
Pull Up Warm Up

WORKOUT

80 Double Unders
40 Barbell Power Snatch
20 Pull-Ups
60 DUs
30 Barbell Power Snatch
15 Pull-Ups
40 DUs
20 Barbell Power Snatch
10 Pull-Ups

RX Men: 65-75#
RX Women: 45-55#

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

Score: Total Time
Goal: Under 20 Min

To pace this one in order to meet the goal, choose a load, double under and pull up variation that would allow you to complete the middle round in 6 minutes or less. As long as you can keep moving you'll crush it so modify anything that you might get hung up on and create a smooth ride for yourself!

For this workout you will want to choose a type/number of double unders that will allow you to complete AT LEAST 30 reps a minute. If they will be really broken up, you may want to lower to 60-40-20 reps. Another great option would be to go with the dumbbell hop overs or double rep singles 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 pull ups you may do strict, kipping/butterfly or ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.

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

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up
Pull Up Warm Up

Workout

80 Double Unders
40 Sandbag Ground to Overhead
20 Pull-Ups
60 DUs
30 Sandbag Ground to Overhead
15 Pull-Ups
40 DUs
20 Sandbag Ground to Overhead
10 Pull-Ups

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

Score: Total Time
Goal: Under 20 Min

To pace this one in order to meet the goal, choose a load, double under and pull up variation that would allow you to complete the middle round in 6 minutes or less. As long as you can keep moving you'll crush it so modify anything that you might get hung up on and create a smooth ride for yourself!

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 complete AT LEAST 30 reps a minute. If they will be really broken up, you may want to lower to 60-40-20 reps. Another great option would be to go with sandbag hop overs or double rep singles for this workout.

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 pull ups you may do strict, kipping/butterfly or ring/trx row. You may also do a row with the bar in the rack OR do a bent over row with your sandbag if none of those other options are available. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.

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

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 KB Swings.

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 121019

SHIFT TIP 121019

SHIFT WARM UP

Full Body Shift Warm Up
Squat Warm Up

SHIFT WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
40 Taps or Single Unders
20 Alternating Hang Dumbbell Snatch
10 Supine Ring/TRX or Upright Rows

Idea weight for Men: 30-40# Single DB or KB
Idea weight for Women: 12-25# Single DB or KB

Score: Total Number of Completed Rounds + Any Additional Rests
Goal: 5 Rounds +

For this workout you will go through the 40 + 20 + 10 as many times as possible in 12 min.

For the taps /single unders you will do 40 per round! You may also choose to do low step ups if jumping or skipping is not an option.

For the Alternating DB Hang Power Snatches you will bring the dumbbell to the waist. You will hinge forward slightly while keeping the chest up and belly tight. Keep the heels down and knees out - arm straight. Stand up hard and fast - shrug the shoulder - punch the working elbow out to the side to keep the dumbbell close to the body as it travels UP! From here you will either punch to lockout or punch to lockout WHILE punching yourself UNDER slightly. Get the bicep by the ear and stand completely with it still there to complete the rep!

Lower back to the waist and switch hands. You will alternate hands with each rep.

For the rows you will choose between a supine ring/bar in rack/TRX type row - or an upright row.

Remember on the supine rows that the more parallel your body is to the ground - the more difficult the pull becomes. Try to find a position that challenges you, but you can accomplish the 10 reps in no more than 2 sets.

For the upright rows you will either have a single DB/KB in both hands or a pair of pretty light dumbbells (one in each hand). The weight will start held at the waist with you standing tall. Shrug the shoulders up - keep shoulder blades pulled back - then pull the elbows high and outside to bring the weight up the body. This should look like you are zipping up your jacket. Elbows should stay back! Make sure not to let the shoulders and elbows roll forward. Bring to chest height. Lower under control.

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 KB Swings.

121119

TIP WORKOUT DEC 11TH 2019

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY
POST(best as a finisher): SUNS OUT GUNS OUT
EITHER(can be warm up or finisher): GYMNASTICS
SWAP(skip the main workout and do one of these instead): SANDBAG

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

PROGRAM A*

PROGRAM A

WARM UP
Full Body Simple Warm Up
Dumbbell Clean Warm Up

WORKOUT

10 Min AMRAP
(As Many Rounds and Reps as Possible in 10 Min)
1 Dumbbell Squat Clean
1 Burpee Box Jump Overs
2 Dumbbell Squat Cleans
2 Burpee Box Jumps Overs
3 Dumbbell Squat Cleans
3 Burpee Box Jump Overs

As far as you can get in 10 Min!

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

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

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

Score: Total Reps added up at the end!
Goal: Get through the round of 9s+

This is gonna get nasty real quick! Think about the how fast you'll be moving in the round of 6 or 7 and START at that pace to avoid gassing out early on.

For the DB squat clean you will start with the dumbbells 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 catching the dumbbells on the shoulders in the bottom of the squat with elbows high. Make sure the knees are out, heels are down, chest is up. Do not collapse in this position.

To stand, lead with the chest and elbows. Stand fully for each rep.

For the burpee box jump overs you will place your hands on the ground facing your box. 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.

Then, jump up on the box. Make sure when you jump and when you land that the knees do not cave in! Jump or step off of the other side. That = 1 rep. Use a lower box/jump height if you need to.

You may also sub step ups or lunges. Or, if you don't have something to jump ON - find something to jump OVER!

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

PROGRAM B

PROGRAM B

WARM UP
Full Body Simple Warm Up
Barbell Clean Warm Up

WORKOUT

10 Min AMRAP
(As Many Rounds and Reps as Possible in 10 Min)
1 Barbell Squat Clean
1 Burpee Box Jump Overs
2 Barbell Squat Cleans
2 Burpee Box Jump Overs
3 Barbell Squat Cleans
3 Burpee Box Jump Overs...

As far as you can get in 10 Min!

RX Men: 95#
RX Women: 65#

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

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

Score: Total Reps added up at the end!
Goal: Get through the round of 9s+

This is gonna get nasty real quick! Think about the how fast you'll be moving in the round of 6 or 7 and START at that pace to avoid gassing out early on.

For the squat clean you will start with the bar on the ground. Hands will be outside the legs with about a hip width stance with the feet!

You will have a slight bend in the knee, heels down, arms straight, bar close to the body, chest up.

Stand keeping the arms long and bar close to the body. Drive through the heels and pick up speed after you pass the knees. Almost jump with the bar as you shrug the shoulders, and pull yourself underneath as the elbows shoot through and the bar lands on the shoulder. You will land in the bottom of the squat with the elbows high. Knees are out, heels are down, chest is up. Do not collapse in this position.

To stand, lead with the chest and elbows. Stand fully for each rep.

For the burpee box jump overs you will place your hands on the ground facing your box. 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.

Then, jump up on the box. Make sure when you jump and when you land that the knees do not cave in! Jump or step off of the other side. That = 1 rep. Use a lower box/jump height if you need to.

You may also sub step ups or lunges. Or, if you don't have something to jump ON - find something to jump OVER!

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

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up

WORKOUT

10 Min AMRAP
(As Many Rounds and Reps as Possible in 10 Min)
1 Sandbag Squat Clean
1 Burpee Box Jump Over
2 Sandbag Squat Cleans
2 Burpee Box Jump Overs
3 Sandbag Squat Cleans
3 Burpee Box Jump Overs...

As far as you can get in 10 Min!

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

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

Score: Total Reps added up at the end!
Goal: Get through the round of 9s+

This is gonna get nasty real quick! Think about the how fast you'll be moving in the round of 6 or 7 and START at that pace to avoid gassing out early on.

For the sandbag squat clean you will start with the sandbag on the ground.

You will have a slight bend in the knee, heels down, arms straight, sandbag close to the body, chest up.

Stand keeping the arms long and sandbag close to the body. Drive through the heels and pick up speed after you pass the knees. Almost jump with the sandbag as you shrug the shoulders, and pull yourself underneath as the elbows shoot through and the sandbag lands on the biceps. You will land in the bottom of the squat with the elbows high. Knees are out, heels are down, chest is up. Feet are now about shoulder width apart. Do not collapse in this position.

To stand, lead with the chest and elbows. Stand fully for each rep.

For the burpee box jump overs you will place your hands on the ground facing your box. 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.

Then, jump up on the box. Make sure when you jump and when you land that the knees do not cave in! Jump or step off of the other side. That = 1 rep. Use a lower box/jump height if you need to.

You may also sub step ups or lunges. Or, if you don't have something to jump ON - find something to jump OVER!

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

MAMA MODIFICATIONS

SQUAT CLEANS - The Upright Rows and Goblet Squat is a great all around modification for this! You could also try less weight or starting from the hang. 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. front rack position) or unweighted lunge as well.

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 121119

SHIFT TIP 121119

SHIFT WARM UP

Super Simple Shift Warm Up
Squat Warm Up

SHIFT WORKOUT

10 Min AMRAP
(As Many Reps as Possible in 10 Min)
1 Goblet Squat
1 Burpee
2 Goblet Squats
2 Burpees
3 Goblet Squats
3 Burpees....

Keep adding 1 of each and get as far as you can in 10 min!

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

Score: Total Number of Reps added up at the end. So (1+1+2+2+3+3....)
Goal: Get past the round of 8-9 plus!

For this workout you will do 1 goblet squat - then 1 burpee. Then you will do 2-2, 3-3, 4-4....keep adding 1 per movement and get as far as you can in 10 min.

For the air squats you will have the feet shoulder width apart with the heels down. Lift the chest and tighten the belly. Reach the butt back and down as you drive the knees out. Ideally you will get your butt lower than your knees at the bottom with the chest up and belly still tight! Drive through the heels and drive the knees out to stand completely.

If you have a tendency to collapse at the bottom you may try using a counter balance. If you have pain or issue in the bottom from current or past injury or issue - you may choose to squat to a slightly higher target. Still focus on heels down, knees out, chest up!

If you are feeling up for it you can hold a lighter KB/DB at your chest or two DB on your shoulders, focusing on keeping the elbow up! Just make sure you are still getting all the way down in your squat with the weight.

For the burpees you may do regular, knee push up burpees, no push up burpees, or even an elevated burpee!

MAMA MODIFICATIONS

SQUAT CLEANS - The Upright Rows and Goblet Squat is a great all around modification for this! You could also try less weight or starting from the hang. 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. front rack position) or unweighted lunge as well.

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!

121219

TIP BW PUSH UP + TAPS DEC 12TH 2019

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): POWER
POST(best as a finisher): BUTTS AND GUTS
EITHER(can be warm up or finisher): GYMNASTICS
SWAP(skip the main workout and do one of these instead): ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: DOWN DOG FLOW | THORACIC SPINE RELEASE
POST: CALVES/ANKLES | CHEST OPENER

PROGRAM A*

PROGRAM A

WARM UP
Running Warm Up
Shoulder Warm Up

WORKOUT

8 Wall Walks or 40 Push Up + Taps
Run 800 Meters
6 Wall Walks or 30 Push Ups + Taps
Run 600 Meters
4 Wall Walks or 20 Push Ups + Taps
Run 400 Meters
2 Wall Walks or 10 Push Up + Taps
Run 200 Meters

No weight needed today!

See Program B for a Glory Days Handstand Walk Version or Program C for Bike/Row Options.

** You can choose from either the wall walk or push up + taps options for RX - but pick ONE and keep it through the entire workout.

Score: Total Time
Goal: Under 18 Min

There are a bunch of wall walks in this workout. If you know that you tend to lose shoulder stability and collapse on these, or if it happens during the workout, go with the push up + tap option. Or, if you just want to get better at push ups, go with that option!

For the wall walk you will start in the bottom of a push up with the feet against the wall. You will start walking the feet up the wall and press up to the top of the push up and walk your hands back. Keep the belly tight - no sagging hips! Ideally you will walk all of the way back to the wall until the chest touches. Then you will walk the hands back out away from the wall and walk the feet down the wall. No Slamming or sliding down!

If doing full on wall walks is not comfortable for you yet - you may choose to go only part of the way up and come down. You may also scale to pike on the box ups (raise the number if these are fast for you) or even inchworms!
For the pike up on the box version you will start in the top of a push up position with the feet on a bench or box. You will walk the hands back toward the box as the hips go up until you are in a 90 degree pike position at the top. You will then walk yourself back out.

The Push Up + Taps is 1 push up + tap right shoulder + tap left shoulder = 1 rep.

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

If unable to run due to space or weather purposes - do 2 min doubles/singles, low step ups/Mtn Climbers/taps to a low target for every round. Add in an additional two minutes of that sub to start the workout too!

PROGRAM B

PROGRAM B

WARM UP
Running Warm Up
Shoulder Warm Up

WORKOUT

100 Foot Handstand Walk
Run 800 Meters
80 Foot Handstand Walk
Run 600 Meters
60 Foot Handstand Walk
Run 400 Meters
40 Foot Handstand Walk
Run 200 Meters

No weight needed today!

You can also combine the handstand walk options here with Program C for Bike/Row Options.

Score: Total Time
Goal: Under 18 Min

There is a lot of handstand walking in this workout. If you know that you tend to lose shoulder stability and collapse on these, or if it happens during the workout, go with the push up + tap option or wall walks from program A.

The handstand walks should take a minute or less per 30 feet. Shorten the distance to fit that window if you need to.

Make sure that you are constantly pushing the floor away from you and keeping your belly tight any time you are inverted.

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

If unable to run due to space or weather purposes - do 2 min doubles/singles, low step ups/Mtn Climbers/taps to a low target for every round. Add in an additional two minutes of that sub to start the workout too!

PROGRAM C

PROGRAM C

WARM UP
Running Warm Up
Shoulder Warm Up

WORKOUT

8 Wall Walks or 40 Push Up + Taps

Bike 50 Cal Men / 37 Cal Women
or
Row 1000 Meters

6 Wall Walks or 30 Push Ups + Taps

Bike 40 Cal Men / 30 Cal Women
or
Row 750 Meters

4 Wall Walks or 20 Push Ups + Taps

Bike 30 Cal Men / 22 Cal Women
or
Row 500 Meters

2 Wall Walks or 10 Push Up + Taps

Bike 15 Cal Men / 11 Cal Women
or
Row 250 Meters

No weight needed today!

See Program B for a Glory Days Handstand Walk Version that you can add in with the row/bike option here.

** You can choose from either the wall walk or push up + taps options for RX - but pick ONE and keep it through the entire workout.

Score: Total Time
Goal: Under 18 Min

There are a bunch of wall walks in this workout. If you know that you tend to lose shoulder stability and collapse on these, or if it happens during the workout, go with the push up + tap option. Or, if you just want to get better at push ups, go with that option!

For the wall walk you will start in the bottom of a push up with the feet against the wall. You will start walking the feet up the wall and press up to the top of the push up and walk your hands back. Keep the belly tight - no sagging hips! Ideally you will walk all of the way back to the wall until the chest touches. Then you will walk the hands back out away from the wall and walk the feet down the wall. No Slamming or sliding down!

If doing full on wall walks is not comfortable for you yet - you may choose to go only part of the way up and come down. You may also scale to pike on the box ups (raise the number if these are fast for you) or even inchworms!

For the pike up on the box version you will start in the top of a push up position with the feet on a bench or box. You will walk the hands back toward the box as the hips go up until you are in a 90 degree pike position at the top. You will then walk yourself back out.

The Push Up + Taps is 1 push up + tap right shoulder + tap left shoulder = 1 rep.

For the bike/row, you're working with roughly 4 minutes in the first round, 3 in the second, then 2 minutes, then 1 for the last round.

Shorten the distance/calories as needed to fit the time constraint.

MAMA MODIFICATIONS

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

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. You could also sub a floor press or front raises

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

SHIFT 121219

SHIFT TIP 121219

SHIFT WARM UP

Running Warm Up
Super Simple Shift Warm Up

SHIFT WORKOUT

8 Rounds
4 Inchworms
1 Min Jog, Row, Bike, Taps, Single Unders, or Low Step Ups

No weight needed today!

Score: Total Time
Goal: Under 15 Min

**Lower number of inchworms if 4 will start taking more than 1 min at any point.For the inchworms you will place the hands on the ground in front of the feet. Walk them away from your hands until you are in a plank (top of a push up) position. From here you will perform a push up by either going to your knees, or staying on your toes. Either way make sure that the elbows go back and that the hands are just wider than the shoulders. No flaring out!

Keep the belly tight and avoid worming or snaking. Press back up to the top of the push up, then walk the hands back to the feet and stand.

If you need to take out the push up completely - that is fine.

You may also sub a push up + 8 elevated shoulder taps in place of each rep.

For this workut you will get to choose what you would like/have available for the one minute portion. Make sure that you move for an entire minute each time at an uncomfortable but sustainable pace.

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. You could also sub a floor press or front raises

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

121319

TIP BB DEADLIFT DEC 13TH 2019

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): POWER | OLY
POST(best as a finisher): SUNS OUT GUNS OUT
SWAP(skip the main workout and do one of these instead): SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW | POSTERIOR CHAIN RELEASE
POST: HAMSTRINGS | LOWER BACK RELEASE

PROGRAM A

PROGRAM A

WARM UP
Full Body Simple Warm Up
Squat Warm Up

Workout

5 Rounds
20 Dumbbell Deadlifts
25 Wall Balls
Rest 1 Min Between Rounds

RX Men: 40-50# DBs / 20#ish Ball
RX Women: 25-35# DBs / 13-15#ish Ball

RX+ - 30 Wall Balls Each Round + Both sets MUST be Unbroken

Deadlift Option: Swap 16 Alternating Single Leg Dumbbell Deadlifts
Pick your own weight on the Deadlift. (put in comments)

Try to go unbroken on the Wall Balls. You'll still do 25 reps in each round no matter what but get as big of a set as you can in the first set. Then get the remaining reps after a short break.

You may ONLY click RX+ if you did every round - both movements - UNBROKEN!

Score: Slowest Round ONLY
Goal:
RX: Under 3:00
RX+: Under 2:00

Feel free to go heavier on the deadlifts if you have heavier dumbbells or KBs. Or try the single leg option!

Get as big of a set as possible on the Wall Balls. If you get to 25 GREAT, you're done! If not, no big deal, just break and finish your 25 in another set or two.

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 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 B*

PROGRAM B

WARM UP
Full Body Simple Warm Up
Squat Warm Up

Workout

5 Rounds
10 Barbell Deadlifts
25 Wall Balls
Rest 1 Min Between Rounds

RX Men: 155-245# Deadlift / 20#ish Ball
RX Women: 105-165# Deadlift / 13-15#ish Ball

RX+ - 30 Wall Balls Each Round + Both sets MUST be Unbroken

Pick your own weight on the Deadlift. (put in comments)

Try to go unbroken on the Wall Balls. You'll still do 25 reps in each round no matter what but get as big of a set as you can in the first set. Then get the remaining reps after a short break.

You may ONLY click RX+ if you did every round - both movements - UNBROKEN!

Score: Slowest Round ONLY

Goal:
RX: Under 2:30
RX+: Under 1:30

Choose a weight on the deadlift that will be challenging but you can still possibly go unbroken each round. DO NOT keep going if your form starts to fail! Just take a short break, reset, and get back to it or lower the weight.

Get as big of a set as possible on the Wall Balls. If you get to 25 GREAT, you're done! If not, no big deal, just break and finish your 25 in another set or two.

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 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

KB/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.

SHIFT 121319

SHIFT TIP 121319

SHIFT WARM UP

Squat Warm Up
Simple Shift Warm up

SHIFT WORKOUT

10 Rounds
10 Kettlebell or Dumbbell Deadlifts
10 Air Squats

Idea weight for Men: 40-50# Single KB/DB - or - pair of lighter dumbbells
Idea weight for Women: 15-35# Single KB/DB - or - pair of lighter dumbbells

Score: Total Time
Goal: Under 15 Min

For this workout you will rotate through 10 deadlifts and 10 squats for a total of 10 rounds.

For the deadlifts you will either have a single KB/DB between the feet or a pair of lighter dumbbells on the outsides of the feet. Make sure the knees are bent, chest is up, arms are straight, and heels are down in the set up. Lift the chest and squeeze the butt to stand! Lower by reaching butt back and bending the knees while you keep the belly tight and chest up!

For the air squats you will have the feet shoulder width apart with the heels down. Lift the chest and tighten the belly. Reach the butt back and down as you drive the knees out. Ideally you will get your butt lower than your knees at the bottom with the chest up and belly still tight! Drive through the heels and drive the knees out to stand completely.

If you have a tendency to collapse at the bottom you may try using a counter balance. If you have pain or issue in the bottom from current or past injury or issue - you may choose to squat to a slightly higher target. Still focus on heels down, knees out, chest up!

If you tend to really collapse in the bottom position- try slowing down just a bit and really focusing on driving the knees out and lifting the armss and the chest. You may also try holding on to something like a pole or doorway to help you lift your chest and stay back in your heels.

MAMA MODIFICATIONS

KB/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.

121419

TIP DB RUSSIAN TWIST DEC 14TH 2019

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY
SWAP(skip the main workout and do one of these instead): SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW | PIEGON
POST: COOL DOWN FLOW | SCIATICA/PIRIFORMIS

PROGRAM A*

PROGRAM A

WARM UP
Full Body Simple Warm Up
Pull Up Warm Up

WORKOUT

18 Min AMRAP
(As Many Rounds and Reps as Possible in 18 Min)
12 Dumbbell/Kettlebell Goblet Lunges(Alternating)
12 Russian Twists
4 Supine Ring/Bar/ TRX Rows (or 4 Strict Pull Ups)

RX Men: 35-40# for both Lunges and Twists
RX Women: 20-25# for both Lunges and Twists

RX+ Men: 45-50# for both Lunges and Twists
RX+ Women: 30-35# for both Lunges and Twists
RX+ Option: Take rows or strict pull ups up to 6 reps per round

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 12 Rounds +

You're shooting for 90 second rounds here. Choose a load on the lunges and twists that allows you to keep moving. You'll want to have time to challenge those rows/pull ups!

A goblet lunge is simply a lunge performed with a dumbbell or kettlebell held close to the chest. You may perform forward stepping, reverse stepping, or even walking lunges. Keep your chest up, belly tight and shoulders back. 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 of the way up between reps and alternate legs with each lunge. So for each set of 12 you end up doing 6 on each side.

For the Russian twists, hold a half sit up position with your knees bent, legs together and feet about 6 inches from the ground. Hold a single DB/KB with both hands, twist to the right and tap the weight to the floor. Then, twist the other way and tap the floor on the other side. KEEP YOUR CHEST UP! Each tap is 1 rep, so left tap = 1 right tap = 2.

Use a lighter weight than for the lunges or lower feet to the floor if you need to.

For the ring/TRX row, choose a version that is very challenging, so you might have to break them up eventually. Maybe it's even strict pull ups!

Keep your belly tight and shoulders drawn back and down. Ideally your body is horizontal with your feet elevated on a bench or box. Otherwise, choose an angle that is challenging but that you can maintain a rigid body position. Make sure you extend your arms fully at the beginning of each rep.

If you don't have a bar to pull up on, switch to 6 single arm bent over rows per arm.

PROGRAM B

PROGRAM B

WARM UP
Full Body Simple Warm Up
Pull Up Warm Up

WORKOUT

18 Min AMRAP
(As Many Rounds and Reps as Possible in 18 Min)
12 Bear Hug Plate Lunges(Alternating)
12 Russian Twists (with plate)
4 Supine Ring/Bar/ TRX Rows (or 4 Strict Pull Ups)

RX Men: 35# for both Lunges and Twists
RX Women: 25# for both Lunges and Twists

RX+ Men: 45# for both Lunges and Twists
RX+ Women: 35# for Both Lunges and Twists
RX+ Option: Take rows or strict pull ups up to 6 reps per round

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 12 Rounds +

You're shooting for 90 second rounds here. Choose a load on the lunges and twists that allows you to keep moving. You'll want to have time to challenge those rows/pull ups!

A bear hug plate lunge is simply a lunge performed with plate held close to the chest. You may perform forward stepping, reverse stepping, or even walking lunges. Keep your chest up, belly tight and shoulders back. 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 of the way up between reps and alternate legs with each lunge. So for each set of 12 you end up doing 6 on each side.

For the Russian twists, hold a half sit up position with your knees bent, legs together and feet about 6 inches from the ground. Hold a plate to your chest, twist to the right and tap the weight to the floor. Then, twist the other way and tap the floor on the other side. KEEP YOUR CHEST UP! Each tap is 1 rep, so left tap = 1 right tap = 2.

Use a lighter weight than for the lunges or lower feet to the floor if you need to.

For the ring/TRX row, choose a version that is very challenging, so you might have to break them up eventually. Maybe it's even strict pull ups!

Keep your belly tight and shoulders drawn back and down. Ideally your body is horizontal with your feet elevated on a bench or box. Otherwise, choose an angle that is challenging but that you can maintain a rigid body position. Make sure you extend your arms fully at the beginning of each rep.

If you don't have a bar to pull up on, switch to 6 single arm DB bent over rows per arm.

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up
Pull Up Warm Up

WORKOUT

18 Min AMRAP
(As Many Rounds and Reps as Possible in 18 Min)
12 Bear Hug Sandbag Lunges (Alternating)
8 Sandbag Sit Ups
8 Sandbag High Pulls (from Hang)

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

**You can also do the row or pull up options in place of the sandbag high pulls if wanted.

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

Shoot for 1:30 rounds here. Choose loads/variations that allow you time to get a good set up on those high pulls!

A bear hug lunge is simply a lunge performed with the bag held close to the chest. You may perform forward stepping, reverse stepping, or even walking lunges. Keep your chest up, belly tight and shoulders back. 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 and alternate legs with each lunge so each set of 12 is 6 on each side.

You can do anything you want with your feet in the sit ups, just keep them in contact with the ground. Hold the sandbag between your forearms and chest so that when you sit up it is resting on your biceps. Of course - if you have a really heavy sandbag you may need to switch to a lighter dumbbell or plate or go unweighted.

For the hang high pulls take a wide stance with the feet. Hands on the narrow handle.

Deadlift the bag to your hang position, hands just above the knees. Your heels should be down, knees out, chest over the sandbagt, arms straight, knees bent. You will stand hard and fast with the arms straight and squeeze your butt. Add a shoulder shrug, then the elbows will come high and outside. Keep the shoulders pulled back throughout. Bring the handle or handles of the sandbag to the chest.

For the ring/TRX row, choose something very challenging, so you might have to break them up eventually. Maybe even strict pull ups!

Keep your belly tight and shoulders drawn back and down. Ideally your body is horizontal with your feet elevated on a bench or box. Just choose an angle that is challenging but you can maintain a rigid body position. Make sure you extend your arms fully at the beginning of each rep.

If you don't have a bar to pull up on, switch to 6 single arm DB bent over rows per arm.

TEAM VERSION

TEAM VERSION

WARM UP
Full Body Simple Warm Up
Pull Up Warm Up

WORKOUT

In Teams of 2 Complete:
2 Rounds
150 Plate / Goblet Lunges
150 Russian Twists
50 Strict Pull Ups / Supine Bar or Ring Rows

One person works at a time. Break it up however you would like.

RX Men: 35-40# for both Lunges and Twists
RX Women: 20-25# for both Lunges and Twists

RX+ Men: 45-50# for both Lunges and Twists
RX+ Women: 30-35# for both Lunges and Twists
RX+ Option: Take rows or strict pull ups up to 6 reps per round

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 12 Rounds +

A goblet lunge is simply a lunge performed with a dumbbell or kettlebell held close to the chest. You may perform forward stepping, reverse stepping, or even walking lunges. Keep your chest up, belly tight and shoulders back. 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 of the way up between reps and alternate legs with each lunge. So for each set of 12 you end up doing 6 on each side.

For the Russian twists, hold a half sit up position with your knees bent, legs together and feet about 6 inches from the ground. Hold a single DB/KB with both hands, twist to the right and tap the weight to the floor. Then, twist the other way and tap the floor on the other side. KEEP YOUR CHEST UP! Each tap is 1 rep, so left tap = 1 right tap = 2.

Use a lighter weight than for the lunges or lower feet to the floor if you need to.

For the ring/TRX row, choose a version that is very challenging, so you might have to break them up eventually. Maybe it's even strict pull ups!

Keep your belly tight and shoulders drawn back and down. Ideally your body is horizontal with your feet elevated on a bench or box. Otherwise, choose an angle that is challenging but that you can maintain a rigid body position. Make sure you extend your arms fully at the beginning of each rep.

If you don't have a bar to pull up on, switch to 6 single arm bent over rows per arm.

MAMA MODIFICATIONS

GOBLET 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.

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)

Part 1:
Butts
5 Rounds
30 Seconds Back Rack Reverse Lunge Right
30 Seconds Back Rack Reverse Lunge Left
30 Seconds Good morning
30 Seconds 1 and 1/2 Rep Back Squat

Rest 2 Min

You will use the same weight for the whole thing and keep it on the back for the full 2 min.

Men try around 75-115#
Women try around 45-75#Ok so for this you just put that bar on your back and know that it is going to be there for 2 min!

You will start with 30 seconds of reverse lunges on the right leg.

Reach the back leg back and kiss the knee to the ground. Make sure that you take a wide enough step that you can keep your front heel down.

After 30 seconds on the right - switch to the left and do 30 seconds.

After that you will perform the 30 seconds of Good Mornings. You will hinge at the hips, keep the knees pretty straight and keep the back flat! If possible you will get to a 90 degree bend, but if you can't get there for strength or flexibility sake and the back starts to round - don't go so far.

From here you will do 30 seconds of 1 and 1/2 rep back squats. So you will perform a squat all of the way down - come half way up - go back down - then stand all of the way.

Keep the heels down, chest up, knees out!

Part 2:
Guts
5 Rounds
30 Russian Twists
10 Slow Candlestick Roll Down

Rough idea for weight on the Russian Twists - 10 - 30#

This is NOT for time because the candlestick roll downs are meant to be SLOW!

Just post weight used for your score.For the russian twists - each twist counts as a rep.

Sit on the ground and lean back with the weight at your belly. Twist and touch the weight on the right - then the left. Each touch counts. You may do these with a dumbbell, a ball, a plate, whatever!

For the slow candlestick roll downs you will roll your butt and legs and low back up off of the ground and point the toes toward the ceiling.

Then you will SLOWLY roll yourself down - one verterbrae at a time, until you are all the way down with the feet on the ground.

MAMA MODIFICATIONS

WALKING 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.

SUMO STANCE RDL - This can be such a great movement for mamas! Focus on good posture, breathing mechanics, and midline stability. Feel free to use lighter weight, a slightly wider stance, or even sub a Banded Goodmorning

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)

AROUND THE WORLD - This movement can put a lot of pressure on your core and pelvic floor. If you are preganant, in the rehab stages of postpartum, or working to heal diastasis or PF dysfunction you may want to use this time to practice any of the BIRTHFIT Functional Progressions especially the rolling transition from FP1 to FP2 (Check out the Functional Progression Warm Up Video on the Members Only page). You could also sub BIRTHFIT Banded Woodchops, Farmer Carry, Ball Slams, Overhead Plate Hold/March, or BIRTHFIT Half Kneeling Windmill (Visit their Youtube channel for demos).