1820

TIP WB JAN 8TH 2020

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: AIRPLANE STRETCH | ANKLES/CALVES
POST: SCIATICA/PIRIFORMIS OR PIGEON STRETCH

PROGRAM A

PROGRAM A

WARM UP
Full Body Simple Warm Up
Squat Warm Up

WORKOUT

Every 5 Min for 5 Total Rounds
40 Double Unders
20 Alternating Single Arm Dumbbell Snatch
20 Wall Balls

Rest the remainder of each 5 min window.

Start a new round each time the clock hits 5:00...(10:00, 15:00, 20:00).

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

RX+ Men/Women: 60 Double Unders, 30 Dumbbell Snatch, 30 Wall Balls

Wall Ball Target Height - 9-10' if possible.  But....use what you've got.

Score: SLOWEST ROUND ONLY!
Goal: Under 4 Min

This one has a great mental component! You want to finish each round fast enough to give you some recovery time but not so fast that your slowest round is REEEAAALLY SLOW.  Really shoot for that sub 4 minute goal!!

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 1:15 each time.  If 40 double unders will be really broken up, you may want to lower to around 25 reps.  If that will still be really broken, maybe choose 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 each set of 20 you end up doing 10 per side.

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.

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

PROGRAM B*

PROGRAM B

WARM UP
Squat Warm Up
Snatch Warm Up

WORKOUT

Every 5 Min for 5 Total Rounds
40 Double Unders
12 Power Snatch
20 Wall Balls

Rest the remainder of each 5 min window.

Start a new round each time the clock hits 5:00...(10:00, 15:00, 20:00).

RX Men: 75#, 20#ish Ball
RX Women: 55#, 13-15#ish Ball

RX+ Men: 60 Double Unders, 95#+ Power Snatch , 30 Wall Balls
RX+ Women: 60 Double Unders, 65#+ Power Snatch, 30 Wall Balls

Wall Ball Target Height - 9-10' if possible.  But....use what you've got.

Score: SLOWEST ROUND ONLY!
Goal: Under 4 Min

This one has a great mental component! You want to finish each round fast enough to give you some recovery time but not so fast that your slowest round is REEEAAALLY SLOW.  Really shoot for that sub 4 minute goal!!

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 1:15 each time.  If 40 double unders will be really broken up, you may want to lower to around 25 reps.  If that will still be really broken, maybe choose to go with dumbbell/barbell 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 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 and 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!

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)

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up
Squat Warm Up

WORKOUT

Every 5 Min for 5 Total Rounds
40 Double Unders
12 Sandbag Ground to Overhead
20 Wall Balls / 15 Side to  Side Sandbag Thrusters

Rest the remainder of each 5 min window.

Start a new round each time the clock hits 5:00...(10:00, 15:00, 20:00).

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

Ideal Med Ball Weight:
Men: 20#
Women: 13-15#

RX+ Men/Women: 60 Double Unders, 16 Sandbag Ground to Overhead, 30 Wall Balls / 20 Side to Side Sandbag Thrusters

Wall Ball Target Height - 9-10' if possible.  But....use what you've got.

Score: SLOWEST ROUND ONLY!
Goal: Under 4 Min

This one has a great mental component! You want to finish each round fast enough to give you some recovery time but not so fast that your slowest round is REEEAAALLY SLOW.  Really shoot for that sub 4 minute goal!!

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 1:15 each time.  If 40 double unders will be really broken up, you may want to lower to around 25 reps.  If that will still be really broken, maybe choose to go with the sandbag hop overs, lateral toe touches 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 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.

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.

You also have the option for side to side thrusters, just take note of the rep difference!!

MAMA MODIFICATIONS

Double/Single Unders - To avoid the added pressure to the pelvic floor that DUs/SUs can create, sub: Taps, Row, Bike, Quick Step Ups, Calf Raises. If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or scaling the number of DUs/SUs down to a number that is realistic for your to practice proper positioning and pressure. Any leaking or heaviness in the pelvic floor is a sign that you need to adapt your approach or change the movement to less impact.

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

WALL BALL - To focus on managing proper posture, breathing mechanics, core pressurization, and/or joint stability, sub: DB/WB Thruster, Lower Target Wall Ball Toss, Box/Target Supported Squat for Wall Ball

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 010820

SHIFT TIP BW SINGLE UNDERS JAN 8TH 2020

SHIFT WARM UP

Super Simple Shift Warm Up
Squat Warm Up

SHIFT WORKOUT

7 Rounds
20 Taps or Single Unders
10 KB Swings
10 Goblet Squats

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

Score: Total Time
Goal: Under 14 Min

**If you finish under 10 min - feel free to add in 3 more rounds!For this workout you will go through the 20-10-10 seven total times.  If you get through it all under 10 min - you may add 3 rounds!

For the first part you may do taps, single unders (jump rope), line skip overs, or even a low step up.

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

For the goblet squats you will hold the weight at the chest in both hands and perform a squat.  Feet should be shoulder width apart with the weight evenly distributed in the foot and the chest up/belly tight.  Reach the butt back and down as you drive your knees out and fight to keep the chest up.  Keep weight back in your heels to avoid the weight pulling you forward.  Ideally you will get the butt lower than the knees at the bottom with the chest up, belly tight, knees out, and heels down. No plopping or collapsing.

If you do tend to plop or collapse - try lowering the weight or doing these with no weight at all.

You can also try holding onto something for a counter balance to help you get to that bottom position without collapsing. This will require you to slow down a bit - but that is OK!

If you are unable to go that low without pain due to past injury or issue you may choose to squat to a target that is at a depth that allows you to move well and free from pain.

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.

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!

1920

TIP BB DEADLIFT JAN 9TH 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 | ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: DOWN DOG FLOW AND QUADS/IT BAND
POST: SI JOINT RELEASE OR HAMSTRINGS

PROGRAM A

PROGRAM A

WARM UP
Full Body Simple Warm Up
Running Warm Up

WORKOUT

4 Rounds
Run 400 Meters
20 Dumbbell Deadlifts
24 Push Up + Tap + Tap

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

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

Deadlift Option for either RX or RX+ weights: 16 Alternating Single Leg Deadlifts

Score: Total Time
Goal: Under 18 Min

Shoot for 4 minute rounds on this one! Make sure you keep the intensity high throughout, including the running!

For the 400m run, you're working with 2:00-2:30.  Shorten the distance as needed to fit the time constraint.

If unable to run due to space or weather purposes - try 2 minutes of toe taps or low step ups.  We wouldn't recommend jump roping 2 days in a row if you did them yesterday.

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!

You can also do alternating single leg deadlifts if you want to (10 per leg) but they may take a little longer to perform.

For the push up + shoulder taps 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.

Each rep is Push Up + Tap Left + Tap Right.

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 and touch your right hand to your left shoulder, then your left hand to your right shoulder.

Go to the knees for the push up if you need to.

PROGRAM B*

PROGRAM B

WARM UP
Full Body Simple Warm Up
Running Warm Up

WORKOUT

4 Rounds
Run 400 Meters
12 Barbell Deadlifts
24 Push Up + Tap + Tap

RX Men: 165-205#
RX Women: 115-135#

RX+ Men: 225#+
RX Women: 155#+

Score: Total Time
Goal: Under 18 Min

Shoot for 4 minute rounds on this one! Choose a load on the deadlifts that you can complete the reps in 2-3 sets at the most.  I you are sure you can go unbroken, maybe go a little heavier.

For the 400m run, you're working with 2:00-2:30.  Shorten the distance as needed to fit the time constraint.

If unable to run due to space or weather purposes - try 2 minutes of toe taps or low step ups.  We wouldn't recommend jump roping 2 days in a row if you did them yesterday.

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 push up + shoulder taps 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.

Each rep is Push Up + Tap Left + Tap Right.

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 and touch your right hand to your left shoulder, then your left hand to your right shoulder.

Go to the knees for the push up if you need to.

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up
Running Warm Up

WORKOUT

4 Rounds
Row 500 Meters
or
Bike 30 Cal Men / 22 Cal Women
12 Barbell Deadlifts
24 Push Up + Tap + Tap

RX Men: 165-205#
RX Women: 115-135#

RX+ Men: 225#+
RX Women: 155#+

**Of course - as always you can do the dumbbell options with the row or bike as well.

Score: Total Time
Goal: Under 18 Min

Shoot for 4 minute rounds on this one! Choose a load on the deadlifts that you can complete the reps in 2-3 sets at the most.  I you are sure you can go unbroken, maybe go a little heavier.

For the bike/row, you're working with 2:00-2:30.  Shorten the distance/calories as needed to fit the time constraint.

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 push up + shoulder taps 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.

Each rep is Push Up + Tap Left + Tap Right.

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 and touch your right hand to your left shoulder, then your left hand to your right shoulder.

Go to the knees for the push up if you need to.

MAMA MODIFICATIONS

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

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

PUSH UPS - If you notice coning/doming in the plank position or if you find yourself straining to breathe or bearing down forcefully with your breath, sub an elevated push up with hands on box, bench, wall, table, etc. For today's shift program you could also sub the Push Up + Tap for a Seated Alternating DB Press and focus on posture and breath.

SHIFT 010920

SHIFT TIP DB DEADLIFT JAN 9TH 2020

SHIFT WARM UP

Super Simple Shift Warm Up

SHIFT WORKOUT

15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
1 Min Row, Bike, Jog, Low Step Ups, or Taps
12 KB/DB Deadlifts
8 Push Up + Tap + Tap

Idea Weight for Men: 30-70# Single KB/DB - or - Pair of Lighter Dumbbells
Idea Weight for Women: 12-50# Single KB/DB - or - Pair of Lighter Dumbbells

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

You will notice the weight option for this one is a bit heavier than many other shift workouts.  That is because with a movement like the deadlift - many people can maintain good form and are quite strong in these posItions.  Pick a weight that will allow you to move properly and will challenge you.  Only have your light dumbbells or KB? No worries!  Just move through and use what you've got.

For the first part you will choose between a jog, row, bike, low step ups, or taps.  Move for an entire minute each time at a moderately uncomfortable pace.

For the deadlifts you may perform these with a single KB or DB between the legs or a dumbbell in each hand on the outsides of the feet/legs.

Either way you want to set up with the heels down, knees bent slightly (but not in a squat), weight pulled in close to the body, arms straight, and chest up.  Lift the chest and squeeze the butt to stand completely.  Then to lower keep the chest lifted and belly tight as you reach the butt back and bend the knees.  Touch the ground at the bottom of each rep.

At no point should we see the back round!  Belly tight and chest up!

For the push up tap+tap.  You will perform a push up focusing on keeping the elbows in and the belly tight - avoiding sagging or snaking.  Then you will bring your left hand up to touch your right shoulder, then your right hand up to touch the left shoulder.  Repeat for 8 reps each round.

MAMA MODIFICATIONS

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

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

PUSH UPS - If you notice coning/doming in the plank position or if you find yourself straining to breathe or bearing down forcefully with your breath, sub an elevated push up with hands on box, bench, wall, table, etc. For today's shift program you could also sub the Push Up + Tap for a Seated Alternating DB Press and focus on posture and breath.

11020

TIP BW PULL UPS JAN 10TH 2020

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY | POWER
POST(best as a finisher): SUNS OUT GUNS OUT | BUTTS AND GUTS

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE and COUCH STRETCH
POST: SHOULDER FLOW AND POSTERIOR CHAIN RELEASE

PROGRAM A*

PROGRAM A

WARM UP
Box Jump Warm Up
Pull Up Warm Up

Workout

2 Rounds
20 Pull Ups
20 Box Jumps
20 Dumbbell Bent Over Rows
20 Box Jumps
Rest 2 Min Between Rounds

RX Men: 40-50# DBs
RX Women: 25-35# DBs

RX+ Men/Women: 30 Reps of Each

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

Score: Total Time Including 2 Min Rest
Goal: Under 14 Min
Can you go under 10???

So, really this one should be two sprints.  Choose loads, heights, and pull up variations that allow for 5 or even 4 minute rounds!

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 double up on the 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!

For the box jumps, make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench. Lower the height of the box 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!

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

PROGRAM B

PROGRAM B

WARM UP
Box Jump Warm Up
Pull Up Warm Up

Workout

2 Rounds
20 Pull Ups
20 Box Jumps
20 Barbell Bent Over Rows
20 Box Jumps
Rest 2 Min Between Rounds

RX Men: 95#
RX Women: 65#

RX+ Men/Women: 30 Reps of Each

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

Score: Total Time Including 2 Min Rest
Goal: Under 14 Min
Can you go under 10???

So, really this one should be two sprints.  Choose loads, heights, and pull up variations that allow for 5 or even 4 minute rounds!

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 double up on the 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!

For the box jumps, make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench. Lower the height of the box 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!

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

PROGRAM C

PROGRAM C

WARM UP
Box Jump Warm Up
Pull Up Warm Up

Workout

2 Rounds
20 Pull Ups
20 Box Jumps
5-10 Bar/Ring Muscle Ups
20 Box Jumps
Rest 2 Min Between Rounds

RX+ Men/Women: 30 Reps of Pull Ups / Box Jumps Each Round

**Note how many muscle ups you did per round in comments.

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

Score: Total Time Including 2 Min Rest
Goal: Under 14 Min
Can you go under 10???

So, really this one should be two sprints.  Choose loads, heights, and pull up variations that allow for 5 or even 4 minute rounds!  Choose a number of muscle ups that you can complete in 90 seconds or less.

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 double up on the 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!

For the box jumps, make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench. Lower the height of the box 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!

A muscle up is a combination of a big pull up, a transition, and a dip.  Make sure you are proficient with pull ups and dips before attempting a muscle up in a workout.  You may modify with jumping, banded, foot assisted etc. versions to practice the transition from the pull up into the dip.

MAMA MODIFICATIONS

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

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.

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

UPRIGHT ROWS - Love this movement for Mamas! But if your belly is getting in the way of the high pull or row feel free to sub a KB Swing, Banded Pull Down, Supine Row, or Sled Pull.

SHIFT 011020

SHIFT TIP DB BENT OVER ROW JAN 10TH 2020

SHIFT WARM UP

Simple Shift Warm up

SHIFT WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
10 Ring/TRX or Bent Over Rows
10 Jump Overs or Step Ups
10 Bent Over Rows or Upright Rows
10 Jump Overs or Step Ups

Idea weight for Men: Pair of 10-30# DBs - or - 25-50# Single KB/DB
Idea weight for Women: Pair of 8-20# DBs - or - 12-25# Single KB/DB

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

So for this workout we are looking for 2 types of rows.  So use what you've got to make it work.  So if you have bands or rings you will do a ring/trx row for the first part.  Then a bent over row for the second part.  If you don't have trx bands or rings you will do bent over rows for the first part and an upright row for the second part.  In between each set of those you will perform 10 jump overs (facing your object) or step ups at a challenging height.  What you choose for this part will be the same throughout.

For the ring/trx rows - remember that the more parallel your body is to the ground - the more difficult these become.  Always start with the arms straight and pull all of the way to the chest at the top.  You may also do the bar in rack rows.  If you choose this option - make sure that the bar is secure!

For the jump overs you will face whatever you are jumping over.  This can be anything from your dumbbells  - your kid's toy - a laundry basket - or a broomstick.  If you can we would love to see you actually jump from both feet at the same time and land on both feet on the other side.  One thing to focus on is making sure the knees don't cave in together when you dip to initiate the jump - or on the landing.  So watch out for that.

If you aren't ready to jump from both feet you may turn this into a skipping type motion, kind of leaving one foot at a time and landing on one foot at a time!

If you are unable to jump at this time you will perform step ups at a challenging height - but one you are comfortable stepping up and down.  For each set of 10 you will end up doing 5 per leg.

For the bent over row you will want to hold a lightish dumbbell in each hand. Hinge forward slightly from the hips but keep the belly tight and chest lifted.  Make sure the knees are slightly bent and that there is weight in your heels.  Pull the weight to your ribcage with the elbows coming back!

MAMA MODIFICATIONS

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

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

UPRIGHT ROWS - Love this movement for Mamas! But if your belly is getting in the way of the high pull or row feel free to sub a KB Swing, Banded Pull Down, Supine Row, or Sled Pull.

11120

TIP DB HANG SQUAT CLEAN JAN 11TH 2020

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
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: COOL DOWN FLOW OR SLEEPYTIME

PROGRAM A

PROGRAM A

WARM UP
Shoulder Warm Up
Dumbbell Clean Warm Up

WORKOUT

AMRAP 10 Min
(As Many Rounds and Reps as Possible in 10 Min)
1 Dumbbell Hang Squat Clean
1 Dumbbell Push Press
2 Dumbbell Hang Squat Cleans
2 Dumbbell Push Press
3 Dumbbell Hang Squat Cleans
3 Dumbbell Push Press
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

Score: Total Reps Added Up at the End
Goal: Get through the 10s

For this one, try to think about the pace you can maintain for the whole workout, you will be tempted to come out pretty fast! Think about breathing and smooth transitions.

For the hang squat clean you will deadlift the DBs to the hips with hands just outside the legs.  Your feet are between hip and shoulder width, heels down.  Stand tall.  Tighten the belly.  Arms straight.  Reach the hips back slightly and bend the knees to dip.  Keep the DBs back and arms straight.  Stand up hard and fast! Shrug the shoulders.  Pull the DBs up the body with the elbows high and back and pull YOURSELF DOWN at the same time.  You will rotate the elbows around and through FAST to allow the DBs to land on the shoulders in the bottom of the squat.

In this squat position heels are down, knees out, chest up, belly tight, butt lower than knees, no plopping or rounding, elbows high!  Drive through the heels and drive knees out to stand.  Lead with chest and elbows, stand fully to complete each rep. For the next rep you will lower the DBs back to the hips.

For the push press hold a dumbbell in each hand at the shoulders.  Feet are between hip and shoulder width apart. Chest up.  Belly tight.  Dip keeping the heels down and allowing the knees to come forward.  Reach the hips back slightly but keep the chest lifted.

Stand up hard and fast.  Pop the dumbbells off of the shoulders and finish with a press straight to lock out.  Biceps by the ears.  Standing tall.  Locked out elbows.  Belly tight.

PROGRAM B*

PROGRAM B

WARM UP
Barbell Clean Warm Up
Overhead Warm Up

WORKOUT

AMRAP 10 Min
(As Many Rounds and Reps as Possible in 10 Min)
1 Barbell Hang Squat Clean
1 Barbell Push Press
2 Barbell Hang Squat Cleans
2 Barbell Push Press
3 Barbell Hang Squat Cleans
3 Barbell Push Press...
As far as you can get in 10 Min...

RX Men: 95#
RX Women: 65#

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

Score: Total Reps Added Up at the End
Goal: Get through the 10s

For this one, try to think about the pace you can maintain for the whole workout, you will be tempted to come out pretty fast! Think about breathing and smooth transitions.

Choose a load you could perform at least 7 hang squat cleans unbroken if you wanted to.

For the hang squat clean you will deadlift the bar to the hips with hands just outside the legs.  Your feet are between hip and shoulder width, heels down.  Stand tall.  Tighten the belly.  Arms straight.  Reach the hips back slightly and bend the knees to dip.  Keep the bar close and arms straight.  Stand up hard and fast! Shrug the shoulders.  Pull the bar up the body with the elbows high and outside and pull YOURSELF DOWN at the same time.  You will rotate the elbows around and through FAST to allow the bar to land on the shoulders in the bottom of the squat.

In this squat position heels are down, knees out, chest up, belly tight, butt lower than knees, no plopping or rounding, elbows high!  Drive through the heels and drive knees out to stand.  Lead with chest and elbows, stand fully to complete each rep. For the next rep you will lower the barbell back to the hips.

Set up for the push press with the bar on your shoulders and elbows high. Feet hip to shoulder width apart. Chest up, belly tight. Keep your heels down, let your knees track forward as you dip your hip.  Chest stays lifted. Stand up fast.  As the bar pops up off the shoulders, press straight up to lock out.

Finish standing tall, arms straight, biceps by the ears.  Squeeze your butt and keep your belly tight.

PROGRAM C

PROGRAM C

WARM UP
Shoulder Warm Up
Dumbbell Clean Warm Up

WORKOUT

AMRAP 10 Min
(As Many Rounds and Reps as Possible in 10 Min)
1 Sandbag Hang Squat Clean
1 Sandbag Push Press
2 Sandbag Hang Squat Cleans
2 Sandbag Push Press
3 Sandbag Hang Squat Cleans
3 Sandbag Push Press
As far as you can get in 10 Min...

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

Score: Total Reps Added Up at the End
Goal: Get through the 10s

For this one, try to think about the pace you can maintain for the whole workout, you will be tempted to come out pretty fast! Think about breathing and smooth transitions.

For the hang squat clean you will deadlift the sandbag to the hips. Your feet are between hip and shoulder width, heels down.  Stand tall.  Tighten the belly.  Arms straight.  Reach the hips back slightly and bend the knees to dip.  Keep the sandbag close and arms straight.  Stand up hard and fast! Shrug the shoulders.  Pull the sandbag up the body and pull YOURSELF DOWN at the same time.  You will rotate the elbows around and through FAST to allow the sandbag to land on the biceps in the bottom of the squat.

In this squat position heels are down, knees out, chest up, belly tight, butt lower than knees, no plopping or rounding, elbows high!  Drive through the heels and drive knees out to stand.  Lead with chest and elbows, stand fully to complete each rep. For the next rep you will lower the sandbag back to the hips.

For the push press 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.

TEAM VERSION

TEAM VERSION

WARM UP
Shoulder Warm Up
Barbell Clean Warm Up


WORKOUT

In Teams of 2 Complete:
15 Min AMRAP:
As Many Reps as Possible in You Go - I Go Fashion:
6 Barbell Hang Squat Cleans
6 Barbell Push Press

One person does the 6+6 - then the partner goes 6+6.  Keep rotating and do as many reps as possible in 15 Min.

RX Men: 95#
RX Women: 65#

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

Score: Total Reps Added Up at the End
Goal: Get through the 10s

For this version you should both be using a weight that you can absolutely do 6 and 6 without breaking but it will HURT!

Of course as always you can do the dumbbell option with the team version as well!

For the hang squat clean you will deadlift the bar to the hips with hands just outside the legs.  Your feet are between hip and shoulder width, heels down.  Stand tall.  Tighten the belly.  Arms straight.  Reach the hips back slightly and bend the knees to dip.  Keep the bar close and arms straight.  Stand up hard and fast! Shrug the shoulders.  Pull the bar up the body with the elbows high and outside and pull YOURSELF DOWN at the same time.  You will rotate the elbows around and through FAST to allow the bar to land on the shoulders in the bottom of the squat.

In this squat position heels are down, knees out, chest up, belly tight, butt lower than knees, no plopping or rounding, elbows high!  Drive through the heels and drive knees out to stand.  Lead with chest and elbows, stand fully to complete each rep. For the next rep you will lower the barbell back to the hips.

Set up for the push press with the bar on your shoulders and elbows high. Feet hip to shoulder width apart. Chest up, belly tight. Keep your heels down, let your knees track forward as you dip your hip.  Chest stays lifted. Stand up fast.  As the bar pops up off the shoulders, press straight up to lock out.

Finish standing tall, arms straight, biceps by the ears.  Squeeze your butt and keep your belly tight.

MAMA MODIFICATIONS

SQUAT CLEANS - For pregnant mamas with bellies that interrupt the most efficient path of the bar, be sure to sub DBs for the bar so you are not training incorrect movement patterns. Upright Rows and Goblet Squats is also a great all around modification for this!

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.

5 Rounds (30 Min Total)
30 Seconds Single Leg Deadlift Right
30 Seconds Rest
30 Seconds Single Leg Deadlift Left
30 Seconds Rest
30 Seconds Weighted Reverse Lunge Right (Front Foot Elevated)
30 Seconds Rest
30 Seconds Weighted Reverse Lunge Left (Front Foot Elevated)
30 Seconds Rest
30 Seconds Right Arm to Left Toe Weighted Crunch
30 Seconds Rest
30 Seconds Left Arm to Right Toe Weighted Crunch
30 Seconds Rest

So much work in 30 minutes!!

Score is weight you used for Step Ups/Lunges...this way you don't have to worry about counting the WHOLE time!

For the single leg deadlifts you can either hold a dumbbell in each hand - a bar in both hands - or a dumbbell/Kb in the opposite hand of the working leg.  Make sure that you try to keep your shoulders and hips square to avoid rotation.  Bring the shoulders forward, but keep the chest up.  Keep the heel planted on the working foot and bend the knee slightly as you go down.  Drive through the heel and lift the chest to stand at the top.

For the reverse lunge the front foot will be slightly elevated - like a bumper plate..  You will take a big step back, kiss the back knee on the ground, and then drive off of the front foot to stand.  If you don't have something to elevate the front foot on - no worries.  Just do a regular reverse lunge.

For the lunges you will hold a dumbbell in each hand or a kettlebell/heavier dumbbell at the chest.

For the opposite arm opposite toe crunches, you may do these weighted or unweighted.  If doing them weighted you will hold a light weight in the working hand only. For the first 0 seconds you will touch the right hand to the left toe - and then switch for the next set. Keep the arms and legs PRETTY straight and actually touch the weight to the toe each time.

MAMA MODIFICATIONS

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

REVERSE LUNGE - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller step/less range of motion, or step up or forward instead of step back in the lunge lunge. You can also try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Feel free to sub a squat or goblet squat for the lunges.

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

WARM UP

Full Body Warm Up
Squat Warm Up

SANDBAG

2 Rounds
20 Sandbag High Pulls
10 Sandbag Get Ups (R)
40 Sandbag Ground to Overhead
10 Sandbag Get Ups (L)
80 Sandbag Hop Overs

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

Score: Total Time
Goal: 20 Min

For the high pulls you will have a wide stance with the feet.  Hands on the narrow handle.

Sandbag will start on the ground . 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, 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.

To return think arms, shoulders, hips then knees.  Keep the back FLAT on the way down.

For the get up, start lying on your back holding the bag to your chest with your left arm around the bag.  Bend your left knee.  Keep your chest up and roll on to your right forearm, then up to your right hand. Make sure your hand is planted directly under your shoulder.

Sweep your right foot under and behind you, plant your right knee under you and come into a kneeling position still holding the bag in your left arm. Stand up all the way.  Finish the rep by retracing your steps back down to the floor.

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 hop overs you will stand next to your bad and hop laterally over the narrow side. You may also do a lateral shuffle. Think fast toe taps on the bag as you step laterally on and over to the other side.

WARM UP
Full Body Simple Warm Up

WORKOUT

Part 1:
Every OTHER Minute on the Minute for 10 minutes:
7 Back Squats

Use the same load for all five sets, spend at least 10 minutes building up to your working weight which should be heavy but not so heavy that form deteriorates in the final sets.

Think roughly 60-70% of 1RM if you have that info.

The bar will be on the back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Drive through the heels, lead with the chest, keep the belly tight, and push the knees out as you come up! Stand all of the way up at the top.

Part 2:
Every OTHER Minute on the Minute for 10 minutes:
7 Bench Press

Use the same load for all five sets, spend at least 10 minutes building up to your working weight which should be heavy but not so heavy that form deteriorates in the final sets.

Think roughly 60-70% of 1RM if you have that info.

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.

GYMNASTICS

WARM UP
Overhead Warm Up

WORKOUT

7 Min -
Handstand hold practice.

Kick up and hold for as long as you can.  When you fall - take a second and then kick back up again.

Mark total time holding if you are able to measure it.  If not - don't sweat it.If you are unable to hold a handstand for more than a second or 2 - or not at all - that's ok!!  You can practice holding against the wall.  Try pulling one foot off of the wall, and then the other.  See if you can get a few moments without either foot touching!

A couple of things to think about.  Keep the belly tight and butt squeezed.  Splay your fingers and use them to help balance.  Be locked out but also allow a little give here and there if it helps you to balance.

Tuck your chin as much as you are comfortable.  Start by looking at the heel of your hand instead of your fingertips.

EMOM 10 Min
2 Kip Swings
2 Toes to Bar
2 Bar/Ring Muscle Ups

Scale to:
2 Kip Swings
2 Toes to Bar
2 Chest to Bar Pull Ups / Regular Pull Ups

Scale Up to (RX+):

3 - 3 -3

Score: Total number of rounds you get unbroken.  If you have to break that's ok!  Just don't count that round on your score!

SO for this one you will pick something that is challenging for you but doable.

You may also choose to do just 1 bar muscle up or 1 pull up.

You could even do 2 kip swings, 2 toes to bar or knees up and then do 1 jumping ring or bar  pull up/muscle up.

For the kip swing, focus on swinging from the shoulder.  Pull your chest THROUGH  and then press down and tighten into a hollow position.  Keep the legs and arms straight.

For the toes to bar, really focus on pressing down on the bar and keeping the legs as straight as possible.  Scale to knees up if you need to.

For the muslce ups use that same kip swing.  Get the hips UP and then keep pulling yourself over/through and do a major sit up to get on top of the bar/rings.

4 Rounds
20 Sec Top of Dip Ring Hold
40 Sec Rest
20 Sec Chin Over Bar Hold
40 Sec Rest

Lower the hold time to something more manageable if necessary.

You will do each hold 4 times.You may do the top of the dip hold on the rings or on a stationary dip station/boxes/whatever you have.

Press down and pull in!  Keep the belly tight!
Chin over means chin over!  Do it as well as you can!

Part 1:
4 Sets:
 6-8 Reps Arnold Press

Part 2:
3 Round Superset
(rest 30s between movements)
30s/arm 90 degree Waiter Walks
5 Lat to Front Raise Complex
10-12 90 degree Lat Raise
10/arm Single Arm Rev. Fly

1 rep of Lat to Front Raise complex = Lat Raise to Front, lower, then Front raise to Lat, lower.
Movements are slow and controlled. Pause 1 second on both ends.

Score: Weight Used for Lat Raise Complex
Put info for others in comments
Goal: Good movement

For the Arnold presses start standing with your dumbbells at chin level, palms facing you. As you press overhead, rotate your arms so your palms face out at the top.  Keep your chest up but belly tight to avoid arching your back.

Waiter walks you will hold one DB in one hand in front of you with elbow at shoulder level and 90 degrees so your forearm is vertical. Stand up straight and walk slow.  After 30 seconds, switch to the other arm.

For the lat to front raise, arms are straight the whole time. Raise your arms out to a T, then keep the DBs at shoulder level as you bring them together in front of you. Lower them down to your waist, then raise them up in front of you to shoulder height. Then, take them back out wide to a T and lower them back down to your side.  That is 1 rep!

For the 90 degree lat raise, start with elbows along side your body, arms bent to 90 degrees.  Keep this angle of your arms and raise your elbows out to the sides up to shoulder level then back down.

Single arm reverse fly, plant one hand and one knee on a bench, facing down. Opposite arm starts hanging straight down, elbow very slightly bent. Raise the DB out to the side so almost shoulder height. Keep the DB in line with the shoulder, arm 90 degrees to the body. Press you planted hand down hard and keep your belly super tight!

WARM UP
3 x 5 Clean Pull
3 x 5 Tall Clean
These are warm up sets that you will alternate between.  The first set should be with an empty bar and then add a small amount of weight for sets 2 and 3.

WORKOUT

Power Clean (20 Min to find Heavy 3 Touch and Go)

Put 20 min on the clock and do as many or as few sets as you need to find a heavy triple power clean.  These should be touch and go sets of 3 with no dropping between reps.

Power Cleans start with the bar 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.

Power Clean (1 Set of Max Reps)

Take 60% of the weight you got for your heaviest triple and do one set for as many reps as possible.

RUN VERSION

Run Version:
2 Rounds
Run 1200 Meters - Moderate
Run 400 Meters - 95% EFFORT
Run 600 Meters - Moderate/Slow
Rest 3 Min

Idea here is pre-fatigue - SPRINT - recover while still running.
Crush it.

Score is total time including rest!Moderate = uncomfortable but sustainable.

95% effort - not all out but close
Moderate/Slow = comfortable and sustainable but not a jog.

Run - No Measured Distance:
2 Rounds
Run 8 Min Moderate
Run 90 Seconds - 95% Effort!
Run 3:30 Moderate/Slow
Rest 3 Min

Idea here is pre-fatigue - SPRINT - recover while still running.
Crush it.

Score is total distance if you end up using a GPS watch or something that you can measure.Moderate = uncomfortable but sustainable.

95% effort - not all out but close

Moderate/Slow = comfortable and sustainable but not a jog.

ROW VERSION

Row Version:
2 Rounds
Row 1500 Meters - Moderate
Row 500 Meters - 95% EFFORT
Row 750 Meters - Moderate/Slow
Rest 3 Min

Idea here is pre-fatigue - SPRINT - recover while still moving.

Crush it.

Score is total time including rest!

Moderate = uncomfortable but sustainable.

95% effort - not all out but close

Moderate/Slow = comfortable and sustainable but not a jog.

BIKE VERSION

Bike:
2 Rounds
Bike 8 Min Moderate
Bike 90 Seconds - 95% Effort!
Bike 3:30 Moderate/Slow
Rest 3 Min

Idea here is pre-fatigue - SPRINT - recover while still running.

Crush it.

Score is total calories.  Do NOT mess up the paces to try and get a better score!

Moderate = uncomfortable but sustainable.

95% effort - not all out but close

Moderate/Slow = comfortable and sustainable but not a jog.

123019

TIP WORKOUT DEC 30TH 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): ENDURANCE

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

PROGRAM A*

PROGRAM A

WARM UP
Full Body Simple Warm Up

WORKOUT

24 MIN AMRAP
(As Many Rounds and Reps as Possible in 24 Min)
20 DUMBBELL SNATCH (Alternating)
19 DUMBBELL STEP UPS (Alternating)

RX Men: 40# DB(s)
RX Women: 25# DB(s)

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

Goal: 7 + Rounds

We originally had this as the 12 rounds for time - but then quickly realized that was going to take a WHILE!

So - get as far as you can in 24 min.

We didn't originally have the RX+ weights on here - just an FYI.

For this workout the dumbbell will start on the ground between the feet.  You will pick it up with a slight bend in the knee, heels down, and a straight arm.  Drive your heels into the ground as you drive your chest UP (keep the arm straight).  Squeeze the cheeks and almost jump - shrug the shoulder - drive the elbow out to keep the dumbbell close and then punch up!  Finish with the bicep by the ear and elbow locked!

Keep the back flat as you put the dumbbell back down. Switch sides for each rep. (20 reps total = 10 per side).

For the step ups you will hold a dumbbell in each hand.  If using the same weight for these is too heavy you may use a lighter weight or even no weight at all.

Max height for these is 20-24" but find a height that works for you!

Put your whole foot on the box to step up and drive through the heel.  Switch feet with every step up.

PROGRAM B

PROGRAM B

WARM UP
Snatch Warm Up

WORKOUT

24 MIN AMRAP
(As Many Rounds and Reps as Possible in 24 Min)
10 POWER SNATCH
19 BACK RACK STEP UPS (Alternating)

RX Men: 75#
RX Women: 55#

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

Goal: 7 + Rounds

We originally had this as the 12 rounds for time - but then quickly realized that was going to take a WHILE!

So - get as far as you can in 24 min.

We didn't have the RX+ option in the original version.

For the power snatch you will start with the bar on the ground with a wide grip.  You will keep the heels down and the chest up - arms straight knees bent.  Pick the bar up by raising the chest as you dig the heels into the ground.  Once past the knees you will basically jump and shrug while keeping the arms straight!  After the shrug you will pull the elbows high and outside to keep the bar close then pull yourself underneath it slightly into a partial overhead squat.  Make sure the elbows are locked and you are pressing into the bar.  Stand to finish.

Keep the back flat as you put the bar back down.

For the step ups you will place the bar on the back.  If using the same weight for these is too heavy you may use a lighter weight or even no weight at all.  You may also sub holding a pair of dumbbells.

Max height for these is 20-24" but find a height that works for you!

Put your whole foot on the box to step up and drive through the heel.  Switch feet with every step up.

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up

WORKOUT

24 MIN AMRAP
(As Many Rounds and Reps as Possible in 24 Min)
10 Sandbag Ground to Overhead
19 Sandbag Step ups

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

Goal: Consistent Movement

We originally had this as the 12 rounds for time - but then quickly realized that was going to take a WHILE!

So - get as far as you can in 24 min.

For this workout the bag will start on the ground in front of the feet.  Make sure the heels are down, knees are bent, chest is up, and arms are straight.  Grab the bag or the handles and stand keeping arm straight and bag close to the body.  Keep the heels down.  Finish with the legs and squeeze the cheeks.  Shrug.  Pull the bag up the body and press to lock out over head.  Keep the belly tight!

If you don't have a bag with handles you may also do a sandbag over the shoulder instead!

For the step ups you may hold the bag however you want!  You will alternate feet with each step. 

Max height for these is 20-24" but find a height that works for you!

Put your whole foot on the box to step up and drive through the heel.  Switch feet with every step up.

MAMA MODIFICATIONS

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

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!

SHIFT 123019

SHIFT TIP KB SWING DEC 30TH 2019

SHIFT WARM UP

Simple SHIFT Warm Up

SHIFT WORKOUT

24 MIN AMRAP
20 KETTLEBELL OR DUMBBELL SWINGS
19 STEP UPS (Alternating)

**Originally this workout had 18 step ups - but since it's 2019 now - we had to add one per round!

Weight for the swings:
MEN: 30-55#
WOMEN: 10-25#

Don't worry so much about weight used.  Focus on FORM!

This is a LONG one! IF YOU FINISH 12 ROUNDS BEFORE 24 MIN - YOU ARE DONE!

SCORE IS TOTAL NUMBER OF ROUNDS PLUS ANY ADDITIONAL REPS.

For this workout you will do 20 KB swings, followed by 19 step ups. Repeat that cycle for a total of 12 rounds, or 24 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 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 step ups you will find a height that works for you.  Alternate your working leg for each rep.  Drive off of the heel by placing your whole foot on your step.  Don't allow the knee to collapse in.

Use a height that works for you.  No higher than 20".

MAMA MODIFICATIONS

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!

123119

Barbell version

TIP DUBS DEC 31ST 2019

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE | NECK/SHOULDER RELIEVER
POST: HIPS | CHEST OPENER

PROGRAM A*

PROGRAM A

WARM UP
Full Body Simple Warm Up

Workout

6 Rounds
8 Push Up + Renegade Row
24 Air Squats
36 Double Unders / Dumbbell Hop Overs

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

RX+ Men/Women: 12 Push Up + Renegade Row - 36 Air Squats - 50 Double Unders

RX+ Option: Use a heavier weight for Renegade Rows

Score: Total Time
Goal: Under 18 Min

Last workout of the year, so have fun with this one guys!!

Remember to keep your belly tight but also BREATHE!

Each rep of the renegade row will be push up + row right + row left.

For the push up we want to see a rigid body position.  No sagging hips or snaking.  You will keep the belly tight.  Hands are on the dumbbells.  Go to the knees if you need to.

Chest and thighs touch the ground at the bottom.  Lock out completely at the top.

For the rows you will stay in the plank/top of the push up.  You will row one dumbbell to the rib cage by pulling the elbow back.  Try to avoid rotating very much.  Pull the dumbbell all of the way up for each rep then lower under control.

If you are struggling to maintain a tight plank position as you pull, trying lowering the weight or modifying to shoulder taps.  You could even do a SUPPORTED single arm DB row by planting one hand against the wall and rowing 1/2 the reps with one arm, then switch and finish with the other.

For the air squats - set up with feet shoulder width apart.  Reach your butt back and down, with heels down, drive your knees out and keep your chest up.  Get your butt below your knees at the bottom and stand all the way up at the top of each rep.

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 a 1 min each time.  If 36 double unders will be really broken up, you may want to lower to 15-20 reps.  If that will still be really broken, maybe choose to go with the dumbbell hop overs or double rep singles for this workout.

PROGRAM B

PROGRAM B

WARM UP
Full Body Simple Warm Up

WORKOUT

6 Rounds
8 Supine Ring or Bar Rows
24 Air Squats
36 Double Unders / Dumbbell Hop Overs

RX+ Men/Women: 12 Push Up + Renegade Row - 36 Air Squats - 50 Double Unders

Score: Total Time
Goal: Under 18 Min

**We prefer supine rows over bent over rows for this workout IF you did the dumbbell snatches yesterday.Last workout of the year, so have fun with this one guys!!

Remember to keep your belly tight but also BREATHE!

For the ring/TRX/supine barbell row, 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.

For the air squats - set up with feet shoulder width apart.  Reach your butt back and down, with heels down, drive your knees out and keep your chest up.  Get your butt below your knees at the bottom and stand all the way up at the top of each rep.

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 a 1 min each time.  If 36 double unders will be really broken up, you may want to lower to 15-20 reps.  If that will still be really broken, maybe choose to go with the dumbbell hop overs or double rep singles for this workout.

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up

Workout

6 Rounds
8 Push Up + Drag with Sandbag
24 Air Squats
36 Double Unders / Sandbag Hop/Skip Overs

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

RX+ Men/Women: 12 Push Up + Renegade Row - 36 Air Squats - 50 Double Unders

Score: Total Time
Goal: Under 18 Min

Last workout of the year, so have fun with this one guys!!

Remember to keep your belly tight but also BREATHE!

For the push up and lateral drag you will start in a plank position with your bag just to the outside your right hand. First you will do a push up, then with your left hand you will reach under and across and drag the bag to the left side of our body.

Keep the belly tight and butt down. Do another push up then reach under and across with your right hand and drag the bag back to the right side of your body. If you can't quite get the bag all he way across a little plank side step so you can start the next pull in a good position. One push up + on drag = 1 rep.

For the air squats - set up with feet shoulder width apart.  Reach your butt back and down, with heels down, drive your knees out and keep your chest up.  Get your butt below your knees at the bottom and stand all the way up at the top of each rep.

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 a 1 min each time.  If 36 double unders will be really broken up, you may want to lower to 15-20 reps.  If that will still be really broken, maybe choose to go with the sandbag hop/skip overs or double rep singles for this workout.

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. For today's shift program you could also sub the Push Up + Tap for a seated DB Press and focus on posture and breath.

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.

RENEGADE ROW - If you notice coning in the plank position you may want to do an elevated (i.e.hands on box or bench) renegade row. Or sub a traditional DB Bent Over Row. If you are later in your pregnancy or in the rehab phase of postpartum you may want to train with intention and sub any of the BIRTHFIT Functional Progressions. You could also sub BIRTHFIT Dumbbell Windmill, BIRTHFIT Bandeed Woodchop, Overhead Plate Hold, Waiter Walks, or Farmer Carry/March, or landmine press.

SHIFT 123119

SHIFT TIP BW AIR SQUAT DEC 31ST 2019

SHIFT WARM UP

Full Body Shift Warm Up

SHIFT WORKOUT

6 Rounds
8 Push Up + Shoulder Taps
12 Air Squats
24 Single Unders, Line Skip Overs, or Taps

No weight needed today!  Get it done and finish the year strong!

Score: Total Time
Goal: 12 Min or Less!

You will rotate through the 8-12-24 for a total of 6 rounds.

For the push ups + taps you may do regular push ups, knee push ups, or even elevated push ups.  Choose a type of push up that you can't just bust out 10 reps.  It's ok if you need to break them up a bit.

Make sure the elbows go back and that the hands are just wider than the shoulders. No flaring elbows.  Keep the belly tight and avoid worming or snaking.  Go all of the way down to touch the chest  at the bottom, come all of the way up at the top.

Once you are at the top of the push up, you will bring your right hand to your left shoulder, then take your left hand to touch your right shoulder. Try to not let the hips rotate, or allow the butt to pop up when you lift your hand up.

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

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  holding on to something like a pole or doorway to help you lift your chest and stay back in your heels.

For the single unders, hop/skip overs you will do 24 per round! For the hop over you jump lateral over the object, broomstick or line.  You can even do a skip over. You may also choose to do a  low step ups if jumping or skipping is not an option.

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. For today's shift program you could also sub the Push Up + Tap for a seated DB Press and focus on posture and breath.

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.

RENEGADE ROW - If you notice coning in the plank position you may want to do an elevated (i.e.hands on box or bench) renegade row. Or sub a traditional DB Bent Over Row. If you are later in your pregnancy or in the rehab phase of postpartum you may want to train with intention and sub any of the BIRTHFIT Functional Progressions. You could also sub BIRTHFIT Dumbbell Windmill, BIRTHFIT Bandeed Woodchop, Overhead Plate Hold, Waiter Walks, or Farmer Carry/March, or landmine press.

1120

TIP WORKOUT JAN 1ST 2020

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 | THORACIC SPINE RELEASE
POST: HAMSTRINGS | SHOULDER STRETCH

PROGRAM A*

PROGRAM A

I know what you are expecting.  That we will absolutely CRUSH you on day one - well - instead let's do a workout that everyone can do and move at their own pace.  If you are here for the first time - welcome to Street Parking.  We hope that you learn along the way that we aren't about SMASHING you into fitness, but helping you find consistency.  Choose from the options in this workout that are appropriate for where you are starting out!  Enjoy!

WARM UP
Full Body Simple Warm Up
Running Warm Up
Pull Up Warm Up

WORKOUT

20 Min AMRAP
(As Many Rounds and Reps as Possible in 20 Min)
Run 200 Meters
10 Pull Ups
20 Kettlebell/Dumbbell Swings

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

RX+ - Do More Rounds...

If you haven't worked out in over a month: Cut to 15 Min
If you haven't worked out in over 6 months: Cut to 12 Min
If you haven't worked out in over a year: Cut to 10 Min or check the SHIFT workout

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: Consistent Movement and for those going 20 min - roughly 6-7 Rounds +2020 BABY!!

The goal here is consistent movement for up to 20 minutes. Choose loads and movement variations that will allow you to keep moving without having to break up the sets too much if at all!

For the 200m run, you're working with about a minute.  Shorten the distance as needed to hit that time window. If unable to run due to space or weather purposes - do a minute of double/single unders, low step ups, Mtn Climbers, or toe taps to a low target.

For the pull ups you may do strict, kipping/butterfly, banded or ring/trx row.

You may also do an inverted row with the bar in the rack OR do a bent over row if none of those other options are available.

Check out the Technique section of members-only for demos of all these modifications!

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!

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!

If you are new to this movement, try just swing to about shoulder/eye level. A less explosive option would be sumo deadlifts with the dumbbell or kettlebell. You could go a little heavier if you choose that option.

PROGRAM C

PROGRAM C

I know what you are expecting.  That we will absolutely CRUSH you on day one - well - instead let's do a workout that everyone can do and move at their own pace.  If you are here for the first time - welcome to Street Parking.  We hope that you learn along the way that we aren't about SMASHING you into fitness, but helping you find consistency.  Choose from the options in this workout that are appropriate for where you are starting out!  Enjoy!

WARM UP
Full Body Simple Warm Up
Running Warm Up
Pull Up Warm Up

WORKOUT

20 Min AMRAP
(As Many Rounds and Reps as Possible in 20 Min)
Row 250 Meters
or
Bike 15 Cal Men / 11 Cal Women
10 Pull Ups
20 Kettlebell/Dumbbell Swings

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

RX+ - Do More Rounds...

If you haven't worked out in over a month: Cut to 15 Min
If you haven't worked out in over 6 months: Cut to 12 Min
If you haven't worked out in over a year: Cut to 10 Min or check SHIFT workout

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: Consistent Movement and for those going 20 min - roughly 6-7 Rounds +

2020 BABY!!

The goal here is consistent movement for up to 20 minutes. Choose loads and movement variations that will allow you to keep moving without having to break up the sets too much if at all!

For the bike/row, you're working with about a minute.  Shorten the distance/calories as needed to hit that time window.

For the pull ups you may do strict, kipping/butterfly, banded or ring/trx row.

You may also do an inverted row with the bar in the rack OR do a bent over row if none of those other options are available.

Check out the Technique section of members-only for demos of all these modifications!

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!

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!

If you are new to this movement, try just swing to about shoulder/eye level. A less explosive option would be sumo deadlifts with the dumbbell or kettlebell. You could go a little heavier if you choose that option.

MAMA MODIFICATIONS

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

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.

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 010120

SHIFT TIP BW BANDED PULL DOWN JAN 1ST 2020

SHIFT WARM UP

Super Simple Shift Warm Up
Running Warm Up

SHIFT WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
1 Min Run/Jog, Row, Bike, Taps, Low Step Ups
10 Ring/TRX Row, Stretchy Band Pull Down, or Upright Row
15 Kettlebell or Dumbbell Deadlifts

Idea weight for Men: Single 40-55# KB/DB -or- pair of lighter dumbbells
Idea weight for Women: Single 12-30# KB/DB -or- pair of lighter dumbbells

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

For this workout you will cycle through the 1 minute run, bike, row, taps, or low step ups,  followed by 10 ring rows, followed by 15 deadlifts for 12 minutes

For the first part you will choose from a jog/run, taps, bike, row, or low step ups.

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. You can also use a stretchy band in a doorway on a pull up bar.

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.

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!

MAMA MODIFICATIONS

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

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.

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!