1220

TIP WORKOUT JAN 2ND 2020

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): POWER
POST(best as a finisher): SOGO
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: WARM UP FLOW | COUCH STRETCH
POST: COOL DOWN FLOW | LOWER BACK RELEASE

PROGRAM A*

PROGRAM A

So - it is important that we set the tone during the first few days of the year and we DO have a signature Street Parking New Year's workout that is coming up next week.  THIS is also a workout that has gone down in history as an all time favorite of SP.  It was originally posted in Dec of 2017 - and we thought it only right to kick of Day 2 of 2020 with a little test that we can RE-TEST in a few months.  Make sure to log your score so you can track improvement this year!

If you have been a member for a long time now - this workout was originally posted on 12/20/2017!

WARM UP
Full Body Simple Warm Up
Squat Warm Up

WORKOUT

100 Dumbbell Thrusters
Every minute you perform burpees.
When the clock hits 1:00 - you do 1 burpee.
When the clock hits 2:00 - you do 2 burpees.
3:00? - Yep - 3 burpees.
Keep adding until you complete all 100 Thrusters

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

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

If this is your first or second day after not working out for a month: Cut to 80 Reps as the goal

If this is your first or second day after not working out for 6 months: cut to 60 Reps as the goal

If this is your first or second day after not working out for a year or more: cut to 40 Reps as the goal OR check out the SHIFT workout

Score: Total time when you hit Rep 100 for the Thrusters (or whatever number you are trying to hit)
Goal: Finish before you can no longer keep up because you are doing too many burpees.  Ha ha. If you get to that point - consider yourself time capped.

Ok so....first of all....Blame Julian.

Secondly - choose your weight WISELY!  We want everyone to finish if possible!  Pick a weight that you for sure think you can get at least 15+ reps in the first minute or you will definitely be in trouble!  You can even go down to a single dumbbell thruster if necessary.

NO BURPEES TO START. YOU DO YOUR FIRST BURPEE AT 1:00 IN!

For the thrusters you will have the dumbbells on the front rack position  - on the shoulders with the elbows high!  You will reach the butt back and down - keep the chest up - drive the knees out and keep the heels down!  Get your hips lower than the knees at the bottom and then as you stand pick up speed so you can almost jump the dumbbells off of your body and follow through with a press.  Finish with the dumbbells locked out over head with rib cage down, elbows locked, and biceps by the ears!

For the burpees - you guys know the deal - chest and thighs on the ground at the bottom - step or jump in - jump off the ground and hands overhead!  You may also sub knee push up, no push up, or elevated burpees if necessary!

PROGRAM B

PROGRAM B

So - it is important that we set the tone during the first few days of the year and we DO have a signature Street Parking New Year's workout that is coming up next week.  THIS is also a workout that has gone down in history as an all time favorite of SP.  It was originally posted in Dec of 2017 - and we thought it only right to kick of Day 2 of 2020 with a little test that we can RE-TEST in a few months.  Make sure to log your score so you can track improvement this year!

If you have been a member for a long time now - this workout was originally posted on 12/20/2017!

WARM UP
Full Body Simple Warm Up
Squat Warm Up

WORKOUT

100 Thrusters
Every minute you perform Burpees.
When the clock hits 1:00 - you do 1 Burpee.
When the clock hits 2:00 - you do 2 Burpees.
3:00? - Yep - 3 Burpees.
Keep adding until you complete all 100 Thrusters

RX Men: 75#
RX Women: 55#

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

If this is your first or second day after not working out for a month: Cut to 80 Reps as the goal

If this is your first or second day after not working out for 6 months: cut to 60 Reps as the goal

If this is your first or second day after not working out for a year or more: cut to 40 Reps as the goal OR check out the SHIFT workout

Score: Total time when you hit Rep 100 for the Thrusters (or whatever number you are trying to hit)
Goal: Finish before you can no longer keep up because you are doing too many burpees.  Ha ha. If you get to that point - consider yourself time capped.

Ok so....first of all....Blame Julian.

Secondly - choose your weight WISELY!  We want everyone to finish if possible!  Pick a weight that you for sure think you can get at least 15-20 reps in the first minute or you will definitely be in trouble!

You do not have to perform ANY burpees until the clock hits 1:00!!

For the thrusters you will have the bar on the front rack position  - on the shoulders with the elbows high!  You will reach the butt back and down - keep the chest up - drive the knees out and keep the heels down!  Get your hips lower than the knees at the bottom and then as you stand pick up speed so you can almost jump the bar off of your body and follow through with a press.  Finish with the bar locked out over head with rib cage down and elbows locked!!

For the burpees - you guys know the deal - chest and thighs on the ground at the bottom - step or jump in - jump off the ground and hands overhead!  You may choose to swap out knee push up - no push up - or even elevated burpees if necessary!

PROGRAM C

PROGRAM C

So - it is important that we set the tone during the first few days of the year and we DO have a signature Street Parking New Year's workout that is coming up next week.  THIS is also a workout that has gone down in history as an all time favorite of SP.  It was originally posted in Dec of 2017 - and we thought it only right to kick of Day 2 of 2020 with a little test that we can RE-TEST in a few months.  Make sure to log your score so you can track improvement this year!

If you have been a member for a long time now - this workout was originally posted on 12/20/2017!

WARM UP
Full Body Simple Warm Up
Squat Warm Up

WORKOUT

100 Thrusters
Every minute you perform Burpees.
When the clock hits 1:00 - you do 1 Burpee.
When the clock hits 2:00 - you do 2 Burpees.
3:00? - Yep - 3 Burpees.
Keep adding until you complete all 100 Thrusters

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

If this is your first or second day after not working out for a month: Cut to 80 Reps as the goal

If this is your first or second day after not working out for 6 months: cut to 60 Reps as the goal

If this is your first or second day after not working out for a year or more: cut to 40 Reps as the goal OR check out the SHIFT workout

Score: Total time when you hit Rep 100 for the Thrusters (or whatever number you are trying to hit)
Goal: Finish before you can no longer keep up because you are doing too many burpees.  Ha ha. If you get to that point - consider yourself time capped.

Ok so....first of all....Blame Julian.

Secondly - choose your weight WISELY!  We want everyone to finish if possible!  Pick a weight that you for sure think you can get at least 15-20 reps in the first minute or you will definitely be in trouble!

If your bag is heavy for you - definitely lower the reps a bit!

You do not have to perform ANY burpees until the clock hits 1:00!!

For the thrusters you will have the sandbag on the front rack position  - on the shoulders with the elbows high!  You will reach the butt back and down - keep the chest up - drive the knees out and keep the heels down!  Get your hips lower than the knees at the bottom and then as you stand pick up speed so you can almost jump the sandbag off of your body and follow through with a press.  Finish with the sandbag locked out over head with rib cage down and elbows locked!!

No side to side thrusters for this one!  All should be from the front!

For the burpees - you guys know the deal - chest and thighs on the ground at the bottom - step or jump in - jump off the ground and hands overhead!  You may choose to sub out knee push up - no push up - or even elevated burpees if necessary!

MAMA MODIFICATIONS

THRUSTERS - To focus on managing proper posture, breathing mechanics, core pressurization, and/or joint stability sub: Dumbbells instead of the barbell, Less weight, Box/Target/Supported Sqaut + Press, or Air Squats

BURPEES - No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull

SHIFT 010220

SHIFT TIP BW BURPEE JAN 2ND 2020

SHIFT WARM UP

Super Simple Shift Warm Up
Squat Warm Up

SHIFT WORKOUT

10 Min EMOM
(Every Min on the Minute for 10 Min)
3 Burpees
Max Reps Goblet Squats

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

Score: Total Goblet Squat Reps ONLY!
Goal: 65+

Every minute on the minute you will perform 3 burpees. Whatever time  is left over of that minute you will perform max goblet squats. So you will start the workout off with 3 burpees, then pick up your Kb or dumbbells and squat until you hit the 1 minute mark. Repeat this cycle for a total of  10 minutes .

Your score for this workout is the total number of goblet squats you accomplished in the 10 minute EMOM - not your burpees!

If you are getting the burpees done faster than 15-20 seconds each time - feel free to go up to 4-5.  Goal is 7-10 squats per round.  No more than 12-15.

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

For the Goblet Squat you will hold the weight at the chest/shoulders.  Feet are shoulder width apart with the heels down.  Lift the chest and tighten the belly.  Reach the butt back and down.  Keep the heels down as you drive the knees out.  Ideally you will get the butt lower than the knees at the bottom with heels down, knees out, and chest up!  Drive through the heels to stand!

If you need to - you can do these with no weight in order to get all of the way down and keep good position.  Or if injury/issue prevents this you may squat to a slightly higher target!

MAMA MODIFICATIONS

THRUSTERS - To focus on managing proper posture, breathing mechanics, core pressurization, and/or joint stability sub: Dumbbells instead of the barbell, Less weight, Box/Target/Supported Sqaut + Press, or Air Squats

BURPEES - No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull

1320

TIP BB HANG POWER CLEAN JAN 3RD 2020

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): POWER | OLY
POST(best as a finisher): SUNS OUT GUNS OUT | BUTTS AND GUTS EITHER(can be warm up or finisher): GYMNASTICS

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

PROGRAM A

PROGRAM A

WARM UP
Box Jump Warm Up
Dumbbell Clean Warm Up

Workout

4 Rounds
Each Round is a 3 Min AMRAP
(As Many Rounds and Reps as Possible in 3 Min)
8 Dumbbell Hang Power Cleans
8 Box Jump Overs
Rest 1 min between each 3 min AMRAP

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

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

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

Score: All Completed Rounds + Any Additional Reps from Each of the 4 AMRAPs Added Up at the End.
Goal: 12 Rounds + (That's holding 1 Round+ Per Min for Each 3 Min AMRAP)

Keep track of your score at the end of each 3 minute round. Start each round from the beginning, not where you left off.  Then, add the total rounds you got and then add the total additional reps you got each time. Those two numbers will be your score (Total Rounds and Total Additional Reps)

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

For the box jumps overs you will choose a box that is roughly 22-24" for men and 18-20" for women if you can! If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in! Jump or step off of the other side.  That = 1 rep.

No box, find something to jump all the way over like a bench or laundry basket!

If jumping is not happening, just do step up and overs.

PROGRAM B*

PROGRAM B

WARM UP
Box Jump Warm Up
Barbell Clean Warm Up

Workout

4 Rounds
Each Round is a 3 Min AMRAP
(As Many Rounds and Reps as Possible in 3 Min)
8 Barbell Hang Power Cleans
8 Box Jump Overs

Rest 1 min between each 3 min AMRAP

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

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

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

Score: All Completed Rounds + Any Additional Reps from Each of the 4 AMRAPs Added Up at the End.
Goal: 12 Rounds + (That's holding 1 Round+ Per Min for Each 3 Min AMRAP)

Keep track of your score at the end of each 3 minute round. Start each round from the beginning, not where you left off.  Then, add the total rounds you got and then add the total additional reps you got each time. Those two numbers will be your score (Total Rounds and Total Additional Reps)

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

For the box jumps overs you will choose a box that is roughly 22-24" for men and 18-20" for women if you can! If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in! Jump or step off of the other side.  That = 1 rep.

No box, find something to jump all the way over like a bench or laundry basket!

If jumping is not happening, just do step up and overs.

PROGRAM C

PROGRAM C

WARM UP
Box Jump Warm Up
Dumbbell Clean Warm Up

Workout

4 Rounds
Each Round is a 3 Min AMRAP
(As Many Rounds and Reps as Possible in 3 Min)
8 Sandbag Hang Power Cleans
8 Box Jump Overs

Rest 1 min between each 3 min AMRAP

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

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

Score: All Completed Rounds + Any Additional Reps from Each of the 4 AMRAPs Added Up at the End.
Goal: 12 Rounds + (That's holding 1 Round+ Per Min for Each 3 Min AMRAP)

Keep track of your score at the end of each 3 minute round. Start each round from the beginning, not where you left off.  Then, add the total rounds you got and then add the total additional reps you got each time. Those two numbers will be your score (Total Rounds and Total Additional Reps)

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

For the box jumps overs you will choose a box that is roughly 22-24" for men and 18-20" for women if you can! If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in! Jump or step off of the other side.  That = 1 rep.

No box, find something to jump all the way over like a bench or laundry basket!

If jumping is not happening, just do step up and overs.

MAMA MODIFICATIONS

POWER CLEANS - You could also try less weight or sub a kb swing. 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.

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.

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 010320

SHIFT TIP BW JUMP OVER JAN 3RD 2020

SHIFT WARM UP

Simple Shift Warm up
Box Jump Warm Up

SHIFT WORKOUT

12 Rounds
5 KB/DB Swings
6 KB/DB Jump Overs, Plate Hops, Line Hop Overs, or Step Up Overs

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

Score: Total Time
Goal: Under 15 Min

For this workout you will go through the 5 KB swings and 6 jump overs for 12 rounds total.

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!

For the plate hops option you are just looking to find something that is a height that  you are comfortable jumping on.  This could be as low as an old phone book or as high as a stair or bench in your home.  Find something you can move through the 6 reps pretty smoothly.  We recommend stepping down on those reps.

If you aren't comfortable jumping ON something you can even just jump or skip over something like a dumbbell or  even a chalk line on the ground.  Face whatever it is your are jumping over and turn around and jump over the other way for the next rep.

Try to pick a jump or even a little skip jump if you can.  If jumping is out of the question you can sub a low step up for these!

MAMA MODIFICATIONS

POWER CLEANS - You could also try less weight or sub a kb swing. 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.

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.

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!

010420

TIP WORKOUT JAN 4TH 2020

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: DOWN DOG FLOW | COUCH STRETCH
POST: HIP FLEXORS/PSOAS | PIRIFORMIS/SCIATICA

PROGRAM A*

PROGRAM A

WARM UP
Full Body Simple Warm Up

WORKOUT

10 Devil Press
10 Toes to Bar / V-Ups
9 Devil Press
9 Toes to Bar / V-Ups
8 Devil Press
8 Toes to Bar / V-Ups...

All of the way to...
1 Devil Press
1 Toes to Bar / V-Up

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

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

Score: Total Time

Goal: Under 10 Min

This one is a sprint....get in and out... and on with your day!

Choose a load you think you can go unbroken the whole way.  Consider breaking up the toes to bar into a couple sets to save your grip.

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!

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 so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands.

If you don't have a pull up bar, sub with V-Ups.

Or, modify to Knee-Ups, Supine Toe Touches or regular sit-ups if you need to!

PROGRAM B

PROGRAM B

WARM UP
Full Body Simple Warm Up

WORKOUT

10 Burpee
10 Power Snatch
10 Toes to Bar / V-Ups
9 Burpees
9 Power Snatch
9 Toes to Bar / V-Ups
8 Burpees
8 Power Snatch
8 Toes to Bar / V-Ups...

All of the way to...

1 Burpee
1 Power Snatch
1 Toes to Bar / V-Up

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

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

Score: Total Time
Goal: Under 14 Min

This one is a sprint....get in and out... and on with your day! Choose a load you think you can go unbroken the whole way.  Consider breaking up the toes to bar into a couple sets to save your grip.

Burpees start standing.  Place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap with arms overhead!

For the 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.

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 so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands.

If you don't have a pull up bar, sub with V-Ups.

Or, modify to Knee-Ups, Supine Toe Touches or regular sit-ups if you need to!

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up

WORKOUT

10 Sandbag Burpees
10 Toes to Bar / V-Ups
9 Sandbag Burpees
9 Toes to Bar / V-Ups
8 Sandbag Burpees
8 Toes to Bar / V-Ups...

All of the way to...

1 Sandbag Burpee
1 Toes to Bar / V-Up

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

Score: Total Time
Goal: Under 10 Min

This one is a sprint....get in and out... and on with your day!

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!

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 so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands.

If you don't have a pull up bar, sub with V-Ups.

Or, modify to Knee-Ups, Supine Toe Touches or regular sit-ups if you need to!

TEAM VERSION

TEAM VERSION

WARM UP
Shoulder Warm Up
Barbell Clean Warm Up


WORKOUT

In Teams of 2 Complete:
10 Rounds EACH:
5 Devil Press
6 Toes to Bar / V-Ups

Partner 1 does 1 full round - then Partner 2 goes.  Keep alternating until each have done 10 rounds!

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

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

Score: Total Time
Goal: Under 20 Min

You will have basically as much  time to rest between rounds as you will spend working when it is your turn.  So when it is your turn to go, go hard!

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!

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 so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands.

If you don't have a pull up bar, sub with V-Ups.

Or, modify to Knee-Ups, Supine Toe Touches or regular sit-ups if you need to!

MAMA MODIFICATIONS

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

TOES TO BAR - This movement and it's scaled version of Knee Raises or V-Ups 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.

4 Rounds
Not For Time
20 Goblet Squat Hold with Alternating Step Outs
20 Hip Thrusts (10 with Right Leg Lifted - 10 with Left Leg Lifted)
20 Lunge Step Up Right
20  Lunge Step Up Left
20 Rotating - SLOW - Mountain Climbers
20 Love Taps

You can put your time for  a score to measure something -but really there should be no rush on this one.

For the Goblet Squat Hold plus alternating step outs you will start with the feet shoulder width apart with the heels down.  Reach the butt back and get into a partial squat at or just above parallel.  You will hold a  dumbbell at the chest.  Step out with the right foot - then bring back in.  Step out with the left foot - then bring back in.  That is 1 rep.

For the hip thrusts you will lie on your back with your knees bent.  Lift the right leg off of the ground.  Squeeze the cheeks to raise the hips high.  Get them as  high as you can and then lower back to the ground.  Do 10 on the right and then 10 on the left.

For the lunge + step up - stand facing a box or step.  Step back with the right leg into a reverse lunge - then back to standing.  Then step the right foot on the box and perform a step up.  Do 20 per leg.

For the rotating Mtn Climbers  you will be in a plank position  bring the right knee to the left elbow.  Then go back.  Keep the hips low and don't allow the hips or belly to sag.  Alternate elbow/knee with each rep.  Each time a knee comes up it is 1 rep.

For the love taps you will sit with your legs straight out in front of you on one side of a kettlebell or dumbbell.  (Or your kids toy or whatever).  Place your hands down by your hips and lift your feet up and over the object working not to lean back and to keep your legs straight.  Tap right + left for 1 rep.  If you need to (these are really hard) you can bend the knees slightly - or even do 1 foot at a time.

MAMA MODIFICATIONS

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

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

LOVE TAPS - This movement puts 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

WARM UP

Full Body Warm Up
Squat Warm Up

SANDBAG

4 Rounds
Each Round is a 3 Min AMRAP:
(As Many Reps as Possible in 3 Min)
16 Sandbag Step Up and Over
12 Shoulder to Shoulder Sandbag Thrusters
Max Burpees Over the Sandbag

Rest 1 min between rounds

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

Score: Total Reps Burpee Over Sandbag from all 3 AMRAPs combined ONLY!!!
Goal: Scale reps on over the shoulder and thrusters to get at least 5 burpees per round.

So, you want to get to the burpees with enough time to get a bunch of reps because those are the only ones counting toward your score. BUT, you still want some juice after the step up and overs and thrusters to complete those burpees.  Go hard, the whole way.  Really dig in for those 3 minutes and dig deep on those burpees!

For the sandbag step-up and overs. Choose a box that is roughly 22-24" for men and 18-20" for women.  You can clean the bag to the front rack, or pop over the head and use the back rack. You can also clean the sandbag to either shoulder and perform your step-ups this way.  Facing the box you will step up with one leg, with the whole foot on the box and drive through you heel!  Stand all the way up onto the box, then back down the other side. Alternate legs each rep.

Subs for step-ups, could be single arm DB, holding a DB in just one hand, or holding a DB in the goblet position.  Also lowering the box height, or performing to something like a step, and simply step up and then back down alternating legs each rep.

For the side to side sandbag thrusters you will have the bag on one shoulder.  Squat to the bottom.  Stand up hard and fast and use the momentum created by the legs to press the bag up and over to the other side!

For these burpees, start standing next to your sandbag (not facing), bend your knees, hinge forward at the hips and plant your hands on the floor. Step or jump your feet back to a plank position. Lower knees, hips, and chest all the way down to the floor then press back up. Jump or step your feet in - then jump over the sandbag. The rep is complete when you land on the other side.

WARM UP
Full Body Simple Warm Up

WORKOUT

Deadlift (5 x 7 (Every Other Min on the Min for 10 Min))

Use the same load for all five sets, spend at least 10 minutes building up to your working weight which should be heavy but not so heavy that form deteriorates in the final sets. Think roughly 80% of 1RM Deadlift and 70% of your 1RM Bench if you have that info.

Rest 3 Min Before Part 2!

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.

Bench Press (4 x 8 (Every Other Min on the Min for 8 Min))

Think roughly 70% of your 1RM Bench if you have that info.

Lying face up on the bench, pull the bar from the rack out over your chest so your arms are vertical. Push your feet down into the floor. Draw your low back, shoulders and the back of your head down into the bench. Lower the bar straight down with control until it touches your chest an inch or two above the sternum. Keep your elbows about 45 degrees from your torso, wrists straight. Press the bar all the way back up until your arms are straight to complete the rep.

AMRAP 6 MIN
(As many rounds as possible in 6 minutes)
6 Kettlebell Swings
6 Push Ups

RX Men: 50ish lbs DB or KB
RX Women: 35ish lbs DB or KB

Score: Total Rounds and Any Additional Reps

There is really nowhere to hide in this one because the reps are so low.  Pick a pace, load, and push up version that allows you to move continuously for 6 minutes.

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!

For the push up we want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width.  Squeeze your butt, your thighs and your belly. No sagging hips or snaking.
Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor.  Stay engaged.  Press back up to the the top until arms are totally straight.

To maintain these good positions throughout, you may need to go from the knees or elevate your hands.

GYMNASTICS

WARM UP
Overhead Warm Up

WORKOUT

10 Sets of 3-5 Strict or Banded Strict Pull Ups
Rest as Needed Between Sets

THEN

8 Rounds  (4 min total)
10 Seconds ON - 20 Seconds OFF -
Supine Chest to Rings/TRX Bands, Supine Chest to Bar in  Rack, or Band Pulled to Chest HOLD

Score isn't important - but you can put total number of pull ups for logging purposes.

For the first part you will choose a version of the strict pull up that you can get at least 3 reps at a time.  This can be unassisted or band assisted.  If necessary this can be a jump and slow lower (but don't do more than 3 per set if you choose this option).

Make sure you start with a completely locked out elbow and open shoulder at the bottom and pull your chin all of the way over the bar at the top.  Pull the elbows back and down.  Keep the body tight.

For the Chest to Bar, Ring, Band option you will be in a supine or semi supine position.  Supine = parallel to the ground.  The more parallel to the ground you are - the more difficult this is so find an angle that works for you.

Pull your body all the way to touch the rings, trx bands, parallettes or a bar in a rack (see video).  You can also do a band or even like a lat pull down machine pulled down TOO your chest if you need to for this one.

Handstand Push Up Work:
4 x 8 Pike HSPU / Deficit Pike HSPU
THEN
3 x 10 Push Ups into 30 Second Plank Hold
Then
4 x 1 Min Bar, DB, or Plate Overhead Hold

You can do this as a circuit or one part at a time - up to you.

Score doesn't really matter but you can enter weight you held overhead for your records.

Don't you dare underestimate the pike HSPU!  These are tough!

Make sure you are in the correct position with your hips over your head and your head and hands in a tripod (triangle) shape.  So when you lower your head it is not in line with your hands, but hands are slightly in front of your face.

Bend your knees if necessary or even do the pike FROM your knees if you need to.  It's NOT a deficit push up though.  Butt over head looking back at your bench or box.

If you are up for it - add a little deficit to this for an extra challenge.

Make sure elbows come forward and not out when they bend for this movement.  The same way they would if you were pressing a barbell.

For the next part you will do 10 (ideally unbroken) push ups right into a 30 second hold at the top of the push up on the last rep.  No sagging, snaking, or butt in the air.  Keep belly and butt tight!  Touch your chest at the bottom and lock out completely at the top.

Last part you will hold a plate, a single dumbbell with both hands, or a barbell overhead for 1 min - 4 sets.

Go lighter than you think and add weight if you feel like you can for later sets.

Keep the belly tight!  Squeeze belly and butt.  Bar or object over the top of your head.  Pressing UP with the back and shoulders, elbows locked!

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 Row

Rest 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 Used

For 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

Behind the Neck Press + Behind the Neck Push Press (5 x 3 Behind the Neck Strict Press + 3 PP)

3 Reps of Each per Set5 x 6 means 5 sets of 3 behind the neck press + 3 behind the neck push press with a snatch/overhead squat grip.  This series is meant to be done as a warm up so stay light - start with an empty bar for the first set.

For the PRESS you will not use any drive from the hips and legs.  Squeeze the cheeks, tighten the belly, and press straight up.  Think about pressing the armpits forward and supporting the weight of the bar with your entire body underneath it.  Absorb with the legs when you lower back onto your back under control.

For the push press the bar will also be on the back.  Keep your chest up and belly tight as you perform a short dip by bending the knees and breaking at the hips.  Make sure on this dip that the weight stays in the heel of your foot and your chest/torso don't dip forward.  Stand up hard and fast and press to lock out - again keeping the belly tight, armpits forward, and using your whole body to support the load overhead.  Absorb with the knees when lowering.

Overhead Squat (8 x 2 (2 Reps Every 90 Seconds for 12 Min))

You may get the bar over your head however you need.  Push press, Push Jerk, or Split jerk from the back with a wide grip.

Get the feet into your squat stance and start the movement by setting your midline.  Belly tight chest up, pressing into the bar with armpits forward.

Then reach your butt back and down as your knees go OUT.  Keep the heels down!  Pull the bar back to keep it over the middle of your foot as you go down. Use a wide grip to give your shoulders more room! Drive into the bar. Keep pushing up! Try to keep the armpits facing forward. Keep the heels down and chest up throughout.

At the bottom again you will want to be in a solid overhead squat position, with the butt lower than the knees! Stand all of the way up at the top.

Behind the Neck Shoulder Press (3 x 8-12 reps)

From the back rack position - using no momentum built from the lower body - press the bar to a locked out position overhead.Choose a weight that you know you can get 8-12 reps with!  This will be the same movement as part 1 of todays workout - but feel free to add a little load if possible.

RUN VERSION

Run Version

Run 300 Meters Hard (not 100%)
Jog 100 Meters
Run 300 Meters Hard (not 100%)
Jog 100 Meters

Straight into:
5 Rounds of:
Run 800 Meters (controlled but uncomfortable)
60 Seconds Rest

Straight into:
1 x 400 Meters ALL OUT

Goal: All 800s to take the same amount of time - empty the tank on the 400.

This mimics a 5k run for time - start strong - level off and hold pace - finish all out!!

No rest between parts.  Only rest during this workout is the 1 min rests between 800s and after the last 800 before the 400!

Score time includes the rests.

Run Version (Don't have measured distance)

Run 90 Seconds Hard (not 100%)
Jog 1 Min
Run 90 Seconds Hard (not 100%)
Jog 1 Min

Straight into:
5 Rounds of:
Run 4 Min (controlled but uncomfortable)
60 Seconds Rest

Straight into:
1 x 90 Seconds  ALL OUT

Goal: All 800s to take the same amount of time - empty the tank on the 400.

This mimics a 5k run for time - start strong - level off and hold pace - finish all out!!

No rest between parts.  Only rest during this workout is the 1 min rests between 4 min intervals and after the last 4 min interval before the 90 seconds all out!

If you are able to measure total distance on like a gps watch or something you can mark it as your score.

ROW VERSION

Row Version

Row 250 Meters Hard (not 100%)
Slow Row 100 Meters
Row 250 Meters Hard (not 100%)
Slow Row 100 Meters

Straight into:
4 Rounds of:
Row 1000 Meters (controlled but uncomfortable)
60 Seconds Rest

Straight into:
1 x 500 Meters ALL OUT

Goal: All 1000s to take the same amount of time - empty the tank on the 500.

This mimics a 5k row for time - start strong - level off and hold pace - finish all out!!

No rest between parts.  Only rest during this workout is the 1 min rests between 1000s and after the last 1000 before the 500!

Score time includes the rests.

BIKE VERSION

Bike Version

Bike 15 Cal (men) 10 Cal (women) Hard (not 100%)
Slow Bike 1 Min
Bike 15 Cal (men) 10 Cal (women) Hard (not 100%)
Slow Bike 1 Min

Straight into:
5 Rounds of:
Bike 65 Cal (Men) 40 Cal (Women)
60 Seconds Rest

Straight into:
1 x 30 Cal (Men) 20 Cal (Women)  ALL OUT

Goal: All 65/40 Cal intervals to take the same amount of time - empty the tank on the final 30/20.

No rest between parts.  Only rest during this workout is the 1 min rests between 65/40 Cals and after the last 65/40 Cal interval before the 30/20!

Score time includes the rests.

122319

TIP DB LUNGE DEC 23RD 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 TODAYPRE: WARM UP FLOW | COUCH STRETCH
POST: PIGEON | SHOULDER FLOW

PROGRAM A

PROGRAM A

WARM UP
Overhead Warm Up
Dumbbell Clean Warm Up

WORKOUT

3 Rounds
20 DB Power Clean
30 DB Front Rack Lunge
20 DB Push Press
Rest 1 Min Between Rounds

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

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

Score: Your SLOWEST round.
Goal: Under 4 Min

Ouch.  So the way this works is that you do the 3 rounds of it - but if you peacock you will pay for it.  Your score is your SLOWEST round!  Choose a weight that you think you won't have to break each movement more than twice!

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

For these lunges, make sure the dumbbells are resting on the shoulders with the elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 30 you end up doing 15 on each side.

For the push press you will have a dumbbell in each hand at the shoulders.  Feet are between hip and shoulder width apart.  Dumbbells are at the shoulders.  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.

PROGRAM B*

PROGRAM B

WARM UP
Overhead Warm Up
Barbell Clean Warm Up

WORKOUT

3 Rounds
20 Power Clean
30 Front Rack Lunge
20 Push Press
Rest 1 Min Between Rounds

RX Men: 95#
RX Women: 65#

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

Score: Your SLOWEST round.
Goal: Under 4 Min

Ouch.  So the way this works is that you do the 3 rounds of it - but if you peacock you will pay for it.  Your score is your SLOWEST round!  Choose a weight that you think you won't have to break each movement more than twice!

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

For these lunges, make sure the bar is resting on the shoulders with a loose fingertip grip and elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 30 you end up doing 15 on each side.

For the push press you will have your bar on the shoulders 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 barbell off of the shoulders and finish with a press straight to lock out.  Biceps by the ears.  Standing tall.  Locked out elbows.  Belly tight.

PROGRAM C

PROGRAM C

WARM UPOverhead Warm Up
Barbell Clean Warm Up

WORKOUT

3 Rounds
20 Sandbag Over Shoulder
30 Sandbag Front Rack Lunge
20 Shoulder to Shoulder Sandbag Push Press
Rest 1 Min Between Rounds

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

Score: Your SLOWEST round.
Goal: Under 5 Min

Ouch.  So the way this works is that you do the 3 rounds of it - but if you peacock you will pay for it.  Your score is your SLOWEST round!  Choose a weight that you think you won't have to break each movement more than twice!

For the sandbag over the shoulder - technique will vary slightly depending on what type of bag you have.  BUT - in general you want the bag between your feet.  Feet are roughly shoulder width apart with the heels down.  Hinge at the hip and bend the knees enough to try and get at least your hands and part of your forearms under the bag.   Lift your chest and tighten your belly.

Drive through your heels as you lift the bag.  Pull it in close to your body.  Stand up hard and fast and roll the bag over your torso - finishing over the shoulder.  USE THE POWER FROM YOUR LEGS!!!

For these lunges, make sure the sandbag is resting on the biceps with the elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 30 you end up doing 15 on each side.

For the shoulder to shoulder sandbag push press you will have the sandbag on one shoulder standing completely.  Dip by bending the knees slightly, keeping the heels down, keeping the chest up (not dipping it forward) but butt slightly back.  Stand up hard and fast to pop the bag off of the shoulder - press it up and overhead and then lower onto the opposite shoulder.  Each up and over = 1 rep.

MAMA MODIFICATIONS

POWER 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.

FRONT RACK/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, hip thrust or glute bridgle (sinlge leg or double) for the lunges. Feel free to make this a farmer carry hold or go unweighted lunge as well.

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.

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 122319

SHIFT TIP KB GOBLET LUNGES DEC 23RD 2019

SHIFT WARM UP

Simple SHIFT Warm Up

SHIFT WORKOUT

5 Rounds
12 KB/DB Deadlifts
10 Goblet Lunges
8 Overhead Press

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

Score: Total Time
Goal: Under 10 Min

You can also treat this like a 10 min AMRAP and get as many rounds as possible if you think 5 will only take you 5-7 min!For this workout you with go through the 12 deadlifts, 10 goblet squats, and 8 overhead press for a total of 5 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 lunges you will hold the weight at your chest/shoulders. You may perform forward stepping, reverse stepping, or walking lunges.  Make sure you take a long enough step forward with the front leg or backward with the rear leg so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Stand all the way up between reps, bring feet in line with each other and alternate legs with each lunge. So for each set of 10 you end up doing 5 on each side.

If you need to - you can do these with no weight in order to get all of the way down and keep good position.  Or if injury/issue prevents this you may
sub weighted step ups, or body weight step ups.

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

MAMA MODIFICATIONS

FRONT RACK/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, hip thrust or glute bridgle (sinlge leg or double) for the lunges. Feel free to make this a farmer carry hold or go unweighted lunge as well.

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.

122419 BB

Barbell version

122419 DB

TIP WORKOUT DEC 24TH 2019

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
ACCESSORY WORKOUTS... ARE PROB NOT NECESSARY TODAY..... SWAP(skip the main workout and do one of these instead): SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW
POST: COOL DOWN FLOW | LOWER BACK RELEASE

PROGRAM A

PROGRAM A

WARM UP
Full Body Simple Warm Up

Workout

12 Days of Christmas!!
You perform the workout just like the song!

1 Man Maker
2 Devil Press
3 Push Press
4 Thruster
5 Squat Clean
6 Renegade Row (1 row right + 1 row left = 1 rep)
7 Clean and Jerk
8 DB Farmer Lunges (Alternating)
9 Deadlift
10 Single Arm DB Snatch (Alt)
11 Weighted Sit Up
12 DB Burpee Step Up

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

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

Score: Total Time

This will probably take a while!
SO again - the way this works...
You do 1 Man Maker.
Then you do 2 Devil Press and 1 Man Maker.
Then you do 3 Push Press, 2 Devil Press, and 1 Man Maker.
Then 4 Thruster, 3 Push Press, 2 Devil Press, 1 Man Maker.

Keep adding the next movement until you get through them all in that fashion!

See videos for all movement demos and choose the appropriate weight to move with good technique!!

PROGRAM B*

PROGRAM B

WARM UP
Full Body Simple Warm Up

WORKOUT

12 Days of Christmas!!
You perform the workout just like the song!

1 Squat Clean Thruster
2 Squat Snatch (or sub)
3 Push Press
4 Thruster
5 Squat Clean
6 Bent Over Row
7 Clean and Jerk
8 Front Rack Lunges (Alternating)
9 Deadlifts
10 Power Snatch
11 Good Mornings
12 Bar Facing Burpees

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

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

Score: Total Time

This MIGHT take a while!
Ok so once again this goes just like the song -
1 Squat Clean Thruster
Then 2 Squat Snatch  - 1 Squat Clean Thruster
Then 3 Push Press - 2 Squat Snatch - 1 Squat Clean Thruster
Then 4 Thruster, 3 Push Press, 2 Squat Snatch, 1 Squat Clean Thruster
Keep going until you get through them all!

Watch the video for all demos and choose an appropriate weight!  This should be pretty light for you and not making you hit singles or anything close to that on any movement.

Sub option - if you aren't ready for squat snatches you may sub overhead squats!  If those aren't happening change that to a back squat.

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up

Workout

12 Days of Christmas!!
You perform the workout just like the song!
1 Sandbag Burpee+Squat Clean Thruster
2 Sandbag Burpee
3 Sandbag Push Press
4 Sandbag Thruster
5 Sandbag Squat Clean
6 Push Up + Drag
7 Sandbag Clean and Jerk
8  Sandbag Front Rack Lunges(Alternating)
9 Sandbag Deadlifts
10 Sandbag Ground to Overhead
11 Sandbag Sit Ups
12 Sandbag Hand Down Step Over

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

Score: Total Time

This will probably take a while!

SO again - the way this works...
You do 1 Sandbag Burpee Squat Clean Thruster.
Then you do 2 Sandbag Burpees + 1 Sandbag Burpee Squat Clean Thruster.
Then you do 3 Sandbag Push Press + 2 Sandbag Burpees + 1 Sandbag Burpee Squat Clean Thruster.
Then 4 Sandbag Thrusters + 3 Sandbag Push Press + 2 Sandbag Burpees + 1 Sandbag Burpee Squat Clean Thruster.

Keep adding the next movement until you get through them all in that fashion!

See videos for all movement demos and choose the appropriate weight to move with good technique!!

Enjoy!

MAMA MODIFICATIONS

This workout should be about having fun and moving steadily. Substitute any movements that are going to allow you to stay safe while keeping a steady pace. You can use the normal modifications or search previous workouts for additional suggestions but don't worry about trying to pick movements that are the same as the written workout. You can even repeat some movements if you need to! Just get moving and enjoy!

SHIFT 122419

SHIFT TIP WORKOUT DEC 24TH 2019

SHIFT WARM UP

Full Body Shift Warm Up

SHIFT WORKOUT

12 Days of SHIFT Christmas!!
You perform the workout just like the song!
1 Inch worm
2 Burpee
3 KB press
4 Goblet Squats
5 Push Up
6 Upright Row
7 KB Clean
8 Alt Lunge
9 Deadlift
10 KB Swing
11 Sit Up
12 Step Up

Idea weight for Men: 35-50# KB or DB
Idea weight for Women: 12-25# KB or DB

Score: Total Time

You will do this like the song...
1 Inch Worm
then
2 Burpees
1 Inch Worm
then
3 KB Press
2 Burpees
1 Inch Worm
then
4 Goblet Squats
3 KB Press
2 Burpees
1 Inch Worm

and so on...

SO much fun!

Please make sure to watch demo video to see proper form and subs for all movements!  Use the same weight - single KB/DB for each of the weighted movements.  You may also use a set of light dumbbells if you prefer to!

MAMA MODIFICATIONS

This workout should be about having fun and moving steadily. Substitute any movements that are going to allow you to stay safe while keeping a steady pace. You can use the normal modifications or search previous workouts for additional suggestions but don't worry about trying to pick movements that are the same as the written workout. You can even repeat some movements if you need to! Just get moving and enjoy!

122519

TIP MERRY XMAS DEC 25TH 2019

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
The idea today is just to get in and get out quick!
BUT....if you really want to do more...
PRE(best before main workout): OLY
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 | HIP FLEXORS/PSOAS
POST: HIPS | QUADS/IT BAND

PROGRAM A*

PROGRAM A

WARM UP
Full Body Simple Warm Up

WORKOUT

For Total Time
4 Rounds
25 Burpees
50 Air Squats
Rest 1 Min

Score time includes the 3 min (total 1 min per round)  of rest between the rounds!

Goal Time: Each round under 5 min (including rest).  Can you go under 4?

Not much to say here guys!

For the burpees, chest and thighs touch the ground at the same time.  Jump or step the feet in.  Jump and clap.

For the squats, all the way down to where the butt is below the knees.  All the way standing at the top!

MAMA MODIFICATIONS

BURPEES - No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull

AIR SQUATS - For managing any SPD or general pelvic discomfort, try subbing a box squat or a higher target squat.

SHIFT 122519

SHIFT TIP BW BURPEES DEC 25TH 2019

SHIFT WARM UP

Super Simple Shift Warm Up

SHIFT WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
6 Burpees
12 Air Squats

Goal: 5 Rounds +

Not much to say here guys! For the burpees, chest and thighs touch the ground at the same time.  Jump or step the feet in.  Jump and clap.  You may sub, knee push up, no push up, or elevated burpees!

For the squats, all the way down to where the butt is below the knees.  All the way standing at the top!  Make sure to reach the butt back and down, drive the knees out and keep those heels down.

If going to full depth causes pain from past or current issue/injury you may choose to squat to a slightly higher target.  Still focus on reaching back, driving the knees out, and staying in your heels!  Doing these correctly is more important than doing them fast!

MAMA MODIFICATIONS

BURPEES - No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull

AIR SQUATS - For managing any SPD or general pelvic discomfort, try subbing a box squat or a higher target squat.

122619

TIP BW DUBS DEC 26TH 2019

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY | POWER
POST(best as a finisher): BUTTS AND GUTS | SUNS OUT GUNS OUT EITHER(can be warm up or finisher): GYMNASTICS

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE | PIGEON STRETCH
POST: POSTERIOR CHAIN RELEASE | STRESS RELIEVER

PROGRAM A*

PROGRAM A

WARM UP
Full Body Simple Warm Up

WORKOUT

20 Min AMRAP
(As Many Rounds and Reps as Possible in 20 Min)
30 Mountain Climbers or Double Unders (your choice)
15 KB/DB Swings
10 Box Jump Overs

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

NO RX+ - Just about moving today!

Score: Total Completed Rounds and Reps
Goal: Getting a workout in the day after Christmas

For the Mountain Climber / Double Under - you get to choose!  You can also do dumbbell hop overs or even double rep singles if you want.

If you choose Mountain Climbers you will start in a plank/top of push up position.  You will bring one knee up to your chest/armpit - then back down and switch.  Each time a knee comes up it counts as one rep.  So for your set of 30 you end up doing 15 per side.

If you choose Double Unders make sure that you can finish your reps in under 1 min each time.  If you need to lower to 20 reps to make that happen - do that.  OR you can do 1 min of double under attempts each time.

For the KB/DB Swing you will hold your weight with both hands.  You will deadlift the weight up to the hips - between the legs.  Hinge forward at the hips but keep the chest lifted.  Keep the heels down and bend the knees slightly - pull the weight back between the legs with straight arms.  Stand up hard and fast driving through the heels.  The weight will become weightless.  Keep the belly tight and heels down and guide the weight up over your head getting your biceps by your ears at the top.

Gravity to bring the weight back down.  Keep the chest up, belly tight and heels down as you pull the weight back between the legs to start the next rep.

For the box jump overs you will want a box that is between 20-24" for Men or between 18-20" for women if possible!  If you aren't ready to jump that high - just go lower!  If you don't have something to jump on - find something around that high to jump OVER!

We would love to see you actually jump if possible.  Make sure you don't allow the knees to buckle in on take off or landing.  Land with your WHOLE foot on the box/object for the most part.  You will then jump off or step off on the OTHER side of the box! We recommend a step down for most people - but up to you!

If you are unable to jump for injury-not ready-pregnancy etc reasons.  You may sub step ups for this workout!

PROGRAM B

PROGRAM B

WARM UP
Full Body Simple Warm Up

WORKOUT

20 Min AMRAP
(As Many Rounds and Reps as Possible in 20 Min)
30 Mountain Climbers or Double Unders (your choice)
10 Deadlifts
10 Box Jump Overs

RX Men: 155#
RX Women: 105#

RX + Men: 185# +
RX + Women: 125#+

Score: Total Completed Rounds or Reps
Goal: Getting a workout in the day after Christmas

If you choose Mountain Climbers, start in a plank/top of push up position.  Bring one knee up to your chest/armpit - then back down and switch.  Each time a knee comes   up is one rep.  So for your set of 30 you end up doing 15 per side.

If you choose Double Unders make sure that you can finish your reps in under 1 min each time.  If you need to lower to 20 reps to make that happen - do that.  OR you can do 1 min of double under attempts each time.

For the deadlifts the bar will start on the ground.  The 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 bar 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.

To lower - reach the butt back and slide bar down the leg.  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.  No excessive bouncing!

For the box jump overs you will want a box that is between 20-24" for Men or between 18-20" for women if possible!  If you aren't ready to jump that high - just go lower!  If you don't have something to jump on - find something around that high to jump OVER!

We would love to see you actually jump if possible.  Make sure you don't allow the knees to buckle in on take off or landing.  Land with your WHOLE foot on the box/object for the most part.  You will then jump off or step off on the OTHER side of the box! We recommend a step down for most people - but up to you!

If you are unable to jump for injury-not ready - pregnancy reasons, sub step ups!

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up

WORKOUT

20 Min AMRAP
(As Many Rounds and Reps as Possible in 20 Min)
10 Cal Bike Men / 8 Cal Bike Women
OR
12 Cal Row Men / 10 Cal Row Women
15 KB/DB Swings
10 Box Jump Overs

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

NO RX+ - Just about moving today!

Score: Total Completed Rounds or Reps
Goal: Getting a workout in the day after Christmas

For the KB/DB Swing you will hold your weight with both hands.  You will deadlift the weight up to the hips - between the legs.  Hinge forward at the hips but keep the chest lifted.  Keep the heels down and bend the knees slightly - pull the weight back between the legs with straight arms.  Stand up hard and fast driving through the heels.  The weight will become weightless.  Keep the belly tight and heels down and guide the weight up over your head getting your biceps by your ears at the top.

Gravity to bring the weight back down.  Keep the chest up, belly tight and heels down as you pull the weight back between the legs to start the next rep.

For the box jump overs you will want a box that is between 20-24" for Men or between 18-20" for women if possible!  If you aren't ready to jump that high - just go lower!  If you don't have something to jump on - find something around that high to jump OVER!

We would love to see you actually jump if possible.  Make sure you don't allow the knees to buckle in on take off or landing.  Land with your WHOLE foot on the box/object for the most part.  You will then jump off or step off on the OTHER side of the box! We recommend a step down for most people - but up to you!

If you are unable to jump for injury-not ready-pregnancy etc reasons.  You may sub step ups for this workout!

MAMA MODIFICATIONS

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

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!

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

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.

SHIFT 122619

SHIFT TIP BW MTN CLIMBERS DEC 26TH 2019

SHIFT WARM UP

Super Simple Shift Warm Up

SHIFT WORKOUT

16 Min AMRAP
(As Many Rounds and Reps as Possible in 16 Min)
20 Mountain Climbers
10 KB/DB Swings
10 Plate Hops/Step Ups

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

Score: Total Completed Rounds and Reps
Goal: Getting a workout in the day after Christmas

For the Mountain Climber / Double Under - you get to choose!  You can also do dumbbell hop overs or even double rep singles if you want.

If you choose Mountain Climbers you will start in a plank/top of push up position.  You will bring one knee up to your chest/armpit - then back down and switch.  Each time a knee comes up it counts as one rep.  So for your set of 20 you end up doing 10 per side.

You may move slowly through these or even do these elevated if necessary.

For the KB/DB Swing you will hold your weight with both hands.  You will deadlift the weight up to the hips - between the legs.  Hinge forward at the hips but keep the chest lifted.  Keep the heels down and bend the knees slightly - pull the weight back between the legs with straight arms.  Stand up hard and fast driving through the heels.  The weight will become weightless.  Keep the belly tight and heels down and guide the weight to eye level.

Gravity to bring the weight back down.  Keep the chest up, belly tight and heels down as you pull the weight back between the legs to start the next rep.

For the plate hops you will find something that you are comfortable hopping onto if possible!  This can be something that's only a few inches!

If you are unable to jump you may sub step ups at a little bit higher height.  Think 12-20" for those.

MAMA MODIFICATIONS

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

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!

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