11420

Barbell version

TIP SHOOT THROUGHS JAN 14TH 2020

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE | POSTERIOR CHAIN RELEASE
POST: HAMSTRINGS AND HIP FLEXORS/PSOAS

PROGRAM A

PROGRAM A

WARM UP
Full Body Simple Warm Up
Dumbbell Clean Warm Up

Workout

10 Rounds
8 Dumbbell Power Cleans
8 Weighted Sit Ups - or - 8 Shoot Throughs

RX Men: 40# DBs (30-40# Sit Up)
RX Women: 25# DBs (15-25# Sit Up)

RX+ Men: 50# DBs+ (30-40# Sit Up)
RX+ Women: 35# DBs+ (15-25# Sit Up)

Score: Total Time to Complete
Goal: Under 14 Min

Set yourself up with weights and sit up/shoot through variations that allow for about a round a minute.

Both weighted sit ups and shoot throughs = RX.

DB power clean starts with the DBs on the ground just outside your feet, which are positioned hip width apart. Bend your knees and keep your heels down. Allow a slight hinge at the hips, arms straight. Keep your belly tight and your back flat.

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. 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 ground for the next rep."

You can do anything you want with your feet in the sit ups.  What we are looking for is the weight touching the ground over your head at the bottom and pressing up over your head at the top.  Of course - lower the weight if necessary to keep moving.

If weighted situps aren't happening, use a lighter weight or do regular situps without the weight.

For the shoot throughs you will need 2 objects you can support your bodyweight between that are the same height (chairs, boxes, parallettes, countertops). Try around 20" to start and go up or down depending on how you are feeling.

Start with your hands on the objects in a plank position.  To "shoot through" keep your arms straight and jump the knees to the chest.  Swing your body forward and then kick the legs straight out in front of you.  Raise the hips so that your body is in a straight line - then, jump the knees into your chest and shoot BACK through to a plank.

If you are unable to do this - even at a higher target - you can sub v-ups or even regular crunches!

Some great mamas subs for this would be Russian kettlebell swings or ball slams.

PROGRAM B*

PROGRAM B

WARM UP
Full Body Simple Warm Up
Barbell Clean Warm Up

WORKOUT

10 Rounds
6 Barbell Power Cleans
8 Weighted Sit Ups - or - 8 Shoot Throughs

RX Men: 95# (30-40# Sit Up)
RX Women: 65# DBs (15-25# Sit Up)

RX+ Men: 115#+ (30-40# Sit Up)
RX+ Women: 75#+ (15-25# Sit Up)

Score: Total Time to Complete
Goal: Under 14 Min

Set yourself up with weights and sit up/shoot through variations that allow for about a round a minute.

Both weighted sit ups and shoot throughs = RX.

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.

You can do anything you want with your feet in the sit ups.  What we are looking for is the weight touching the ground over your head at the bottom and pressing up over your head at the top.  Of course - lower the weight if necessary to keep moving.

If weighted situps aren't happening, do regular situps without the weight.

For the shoot throughs you will need 2 objects you can support your bodyweight between that are the same height (chairs, boxes, parallettes, countertops). Try around 20" to start and go up or down depending on how you are feeling.

Start with your hands on the objects in a plank position.  To "shoot through" keep your arms straight and jump the knees to the chest.  Swing your body forward and then kick the legs straight out in front of you.  Raise the hips so that your body is in a straight line - then, jump the knees into your chest and shoot BACK through to a plank.

If you are unable to do this - even at a higher target - you can sub v-ups or even regular crunches!

Some great mamas subs for this would be Russian kettlebell swings or ball slams.

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up
Dumbbell Clean Warm Up

Workout

10 Rounds
4-6 Sandbag Over the Shoulder
8 Weighted Sit Ups - or - 8 Shoot Throughs

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

Sit Ups:
Men: 30-40#
Women: 15-25#

Score: Total Time to Complete
Goal: Under 14 Min

Set yourself up with over the shoulder rep targets and sit up/shoot through variations that allow for about a round a minute.

Choose number of sandbag over shoulder depending on how heavy your sandbag or d-ball is!

Both weighted sit ups and shoot throughs = RX.

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!!!

You can do anything you want with your feet in the sit ups.  What we are looking for is the weight touching the ground over your head at the bottom and pressing up over your head at the top.  Of course - lower the weight if necessary to keep moving.

If weighted situps aren't happening, do regular situps without the weight.

For the shoot throughs you will need 2 objects you can support your bodyweight between that are the same height (chairs, boxes, parallettes, countertops). Try around 20" to start and go up or down depending on how you are feeling.

Start with your hands on the objects in a plank position.  To "shoot through" keep your arms straight and jump the knees to the chest.  Swing your body forward and then kick the legs straight out in front of you.  Raise the hips so that your body is in a straight line - then, jump the knees into your chest and shoot BACK through to a plank.

If you are unable to do this - even at a higher target - you can sub v-ups or even regular crunches!

Some great mamas subs for this would be Russian kettlebell swings or ball slams.

MAMA MODIFICATIONS

DB POWER CLEANS - You could also try less weight or starting 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 incorrect movement patterns.

WEIGHTED 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)

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 011420

200114_SHIFT TIP

SHIFT WARM UP

Full Body Shift Warm Up

SHIFT WORKOUT

10 Rounds
10 KB/DB Deadlift
8 KB/DB Hang Power Clean
6 Sit Up

Idea weight for Men: Single 35-55# KB/DB - or - pair of lighter dumbbells
Idea weight for Women: Single 12-30# KB/DB - or - pair of lighter dumbbells

Score: Total Time
Goal: Under 14 Min

For this workout you will go through the 10-8-6 for a total of 10 rounds.

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

For the dumbbell Hang power clean you hold the dumbbells at the hips.  Do a small dip - jump and shrug the shoulders then pull the dumbbells up to the shoulders.  The idea here is to think about jumping and then pulling/guiding the dumbbells to your shoulders. Try to not just do bicep curls!

For the sit ups you can do whatever you like with your feet, but we would love to see you come all of the way up at the top and touch your toes. If you need to you can use the assistance of a band, rope, dog leash, etc. attached to a pole to help pull yourself all the way up. TRY and use the assistance as little as possible

No sit ups or crunching right now?  You may try a dead bug or ball slams.

MAMA MODIFICATIONS

DB POWER CLEANS - You could also try less weight or starting 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 incorrect movement patterns.

WEIGHTED 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)

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.

11520

TIP DB STEP UP OVERS JAN 15TH 2020

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): POWER | 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): SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW | COUCH STRETCH
POST: SCIATICA/PIRIFORMIS OR LOWER BACK RELEASE

PROGRAM A*

PROGRAM A

WARM UP
Full Body Simple Warm Up
Pull Up Warm Up

WORKOUT

Part 1:
EMOM 8 Min:
(Every Minute on the Minute for 8 Min)
6 Supine Ring or Bar in Rack Rows
Max Reps Weighted Step Up Overs

REST 2 MIN BEFORE PART 2

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

RX+ Men: 50# DBs / 8 Supine Rows
RX+ Women: 35# DBs / 8 Supine Rows

Ideal Step Up Over Height:
Men: 22-24#
Women: 18-20"

Part 1 Score: Step Up Over Reps ONLY
Goal: 55 Reps+

You are shooting for roughly 7 step up overs each minute, so pick a weight and height that allows for that.

The supine rows should be really challenging.  Ideally you can do the 6 unbroken but it should be a fight, and of course always with good form!

For the supine barbell row, set the bar in the rack low enough that you'll be at a challenging angle, ideally your body is close to horizontal when your arms are extended. Position yourself under the bar with arms straight, shoulders slightly behind the bar. Keep a rigid body position with knees, hips and shoulders in a straight line.  Pull your body up to make chest contact with the bar and lower back to straight arms.

You'll use this same technique if doing ring rows, although you may have palms facing each other.

You can also do bent over rows if you don't have that other equipment.

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

For the box height roughly 24" for fellas and 20" for ladies. But, choose a height that you can keep your torso as upright as possible when you step.

If you don't have a box, use a bench, if you don't have a bench, you can step up on to a stair as you would a normal step up or use a stack of plates.

Nothing to step on at all?  Sub reverse lunges!

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

Part 2:
EMOM 8 Min:
(Every Minute on the Minute for 8 Min)
8 Dumbbell Shoulder Press (Strict Press)
Max Reps Box Jump Overs

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

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

Ideal Box Jump Over Height:
Men: 22-24#
Women: 18-20"

Part 2 Score: Box Jump Over Reps ONLY
Goal: 65 Reps+

Choose a load on the shoulder presses that will be hard for 8 reps but that you can complete with proper technique. Choose a height on the box jump overs that you can get at least 8 per minute.  If you are getting in the 12-15 range, make it higher!

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

For the box jump overs, stand facing the box with feet hip width apart. Jump onto the box and step down off the other side. Then, turn and jump onto the box from the other side. Each jump + over is 1 rep.
Make sure when you jump and when you land that the knees do not cave in!

Nothing to jump on? Find something a bit lower to jump over! If jumping is not happening, just do step up and overs.

PROGRAM B

PROGRAM B

WARM UP
Full Body Simple Warm Up
Pull Up Warm Up

WORKOUT

Part 1:
EMOM 8 Min:
(Every Minute on the Minute for 8 Min)
6 Supine Ring or Bar in Rack Rows
Max Reps Back Rack Step Ups

REST 2 MIN BEFORE PART 2

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

RX+ Men: 115#+ / 8 Supine Rows
RX+ Women: 75#+ / 8 Supine Rows

Ideal Step Up Height:
Men: 22-24#
Women: 18-20"

Part 1 Score: Step Up Reps ONLY
Goal: 50 Reps+

You are shooting for roughly 6-7 step ups each minute, so pick a weight and height that allows for that.

The supine rows should be really challenging.  Ideally you can do the 6 unbroken but it should be a fight, and of course always with good form!

For the supine barbell row, set the bar in the rack low enough that you'll be at a challenging angle, ideally your body is close to horizontal when your arms are extended. Position yourself under the bar with arms straight, shoulders slightly behind the bar. Keep a rigid body position with knees, hips and shoulders in a straight line.  Pull your body up to make chest contact with the bar and lower back to straight arms.

You'll use this same technique if doing ring rows, although you may have palms facing each other.

You can also do bent over rows if you don't have that other equipment.

For the step ups you will have the barbell on your back. Height for step up should be 22-24" for Men and 18-20" for women.  But, choose a height that you can keep your torso as upright as possible when you step.

If you can make that happen and it is a safe and challenging but comfortable height for you - go for it! Otherwise, lower the height of the box or switch to reverse lunges.

Place your WHOLE foot on the box when stepping up. Make sure you drive through the heel and stand all of the way up - don't allow your knee to cave in as you stand. Alternate feet at the BOTTOM of each step. Each time you step up counts as 1 rep.

Part 2:
EMOM 8 Min:
(Every Minute on the Minute for 8 Min)
8 Barbell Shoulder Press (Strict Press)
Max Reps Box Jump Overs

RX Men: 75-95#
RX Women: 45-55#

RX+ Men: 115#+
RX+ Women: 55#+

Ideal Box Jump Over Height:
Men: 22-24#
Women: 18-20"

Part 2 Score: Box Jump Over Reps ONLY
Goal: 65 Reps+

Choose a load on the shoulder presses that will be hard for 8 reps but that you can complete with proper technique. Choose a height on the box jump overs that you can get at least 8 per minute.  If you are getting in the 12-15 range, make it higher!

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

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

For the box jump overs, stand facing the box with feet hip width apart. Jump onto the box and step down off the other side. Then, turn and jump onto the box from the other side. Each jump + over is 1 rep.

Make sure when you jump and when you land that the knees do not cave in!

Nothing to jump on? Find something a bit lower to jump over!

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

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up
Pull Up Warm Up

WORKOUT

Part 1:
EMOM 8 Min:
(Every Minute on the Minute for 8 Min)
2 Bar/Ring Muscle Ups
Max Reps DB Step Up Overs

REST 2 MIN BEFORE PART 2

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

RX+ Men: 50# DBs+ / 2 Strict Ring Muscle Ups or 3 Bar Muscle Ups
RX+ Women:  35# DBs +/ 2 Strict Ring Muscle Ups or 3 Bar Muscle Ups

Ideal Step Up Over Height:
Men: 22-24#
Women: 18-20"

Part 1 Score: Step Up Over Reps ONLY
Goal: 55 Reps+

Make sure you give yourself at least 30 seconds for step up overs on this one. Adjust the muscle ups, dumbbell weights and box height to give you enough time to get roughly 7 reps each minute.

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.

Choose a version that is challenging.  You can also raise or lower the number of reps based on your own ability.

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

For the box height roughly 24" for fellas and 20" for ladies. But, choose a height that you can keep your torso as upright as possible when you step.

If you don't have a box, use a bench, if you don't have a bench, you can step up on to a stair as you would a normal step up or use a stack of plates.

Nothing to step on at all?  Sub reverse lunges!

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

Part 2:
EMOM 8 Min:
(Every Minute on the Minute for 8 Min)
8 Handstand Push Ups
Max Reps Box Jump Overs

RX+ Men/Women: 6-8 Strict Handstand Push Ups

Ideal Box Jump Over Height:
Men: 22-24#
Women: 18-20"

Part 2 Score: Box Jump Over Reps ONLY
Goal: 65 Reps+

Make sure you lower with control on the handstand push ups (any variation) and use a mat. Really, this movement is only advised if you are very proficient with it.  You shoulders are going to be working hard today!

Choose a height on the box jump overs that you can get at least 8 per minute.  If you are getting in the 12-15 range, make it higher!

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

Pike handstand push ups or lowering the number is always an option.

For the box jump overs, stand facing the box with feet hip width apart. Jump onto the box and step down off the other side. Then, turn and jump onto the box from the other side. Each jump + over is 1 rep.

Make sure when you jump and when you land that the knees do not cave in!

Nothing to jump on? Find something a bit lower to jump over!

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

MAMA MODIFICATIONS

STEP UPS/WEIGHTED STEP UP OVERS - 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

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.

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

SHIFT 011520

200115_SHIFT TIP

SHIFT WARM UP

Super Simple Shift Warm Up
Squat Warm Up

SHIFT WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
8 Alternating Step Ups
8 Overhead Press
8 Jump/Skip Overs

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

Score: Total Number of Completed Rounds + any additional reps
Goal: 8 Rounds +

For this workout you will go through the 8-8-8 as many times as you can in 12 minutes.

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

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

If you are unable to perform a step up you can to a bodyweight alternating lunge or unweighted single leg toe touches.

For the shoulder press you can either us  one dumbbell/KB or hold 2 dumbbells on either shoulder. Focus on keeping the rib cage down, bring the dumbbells or KB all the way down to the shoulders each time and get them completely locked out overhead with the biceps in the ears!

For the jump overs we would like you to find something that you are comfortable jumping  OVER. This can be a dumbbell, KB, rolled up towel, broomstick, or even a line on the ground. You can even do a little skip over with your feet if you are worried about jumping over something.

You will face the object jump/skip over, then turn around a jump/skip again.

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

MAMA MODIFICATIONS

STEP UPS/WEIGHTED STEP UP OVERS - 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

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.

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

11620

TIP DB THRUSTER BREATHING JAN 16TH 2020

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): POWER | OLY
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 | THORACIC SPINE RELEASE
POST: QUADS/IT | SI JOINT RELEASE

PROGRAM A

PROGRAM A

WARM UP
Full Body Simple Warm Up
Squat Warm Up

WORKOUT

3 Rounds
Each Round is a 4 Min AMRAP
(As Many Rounds and Reps in 4 Min as Possible)
20 Double Unders / Dumbbell Hop Overs
5 Dumbbell Front Squats
3 Dumbbell Thrusters
Rest 1 Min Between AMRAPs

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

RX+ Men: 30 Double Unders / 50# DBs
RX+ Women: 30 Double Unders / 35# DBs

Score: Total COMPLETE Rounds from all 3 AMRAPs + any Additional Reps
Goal: 12 Rounds +

The goal for this one is to get at least one round per minute in each amrap. You'll have three 4 minute amraps and each one you'll start over from the beginning on the double unders/hop overs.

Keep track of the rounds plus additional reps you get in each one and then add up the total rounds plus the total additional reps for your final score.

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

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 30 seconds.  If 20 double unders will be really broken up, you may want to lower to 10 reps.  If that will still be really broken, go with the dumbbell hop overs. Each hop over the the dumbbell is one rep.

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

Reach the butt back and down trying to keep the elbows and chest up as you descend until your butt is below your knees. Drive the knees out and keep the heels down throughout. Do not collapse in this position.  Do not go so low that the back starts to round.

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

For the thrusters the DBs will be on the shoulders with the elbows high.  Feet under shoulders, heels down.  You will reach the butt back and down and get to the bottom of the squat with the DBs on the shoulders and elbows high.  Stand hard and fast to pop the DBs off of the body.  Press the DBs straight up. Keep belly tight and finish locked out overhead - biceps by the ears.

PROGRAM B*

PROGRAM B

WARM UP
Full Body Simple Warm Up
Squat Warm Up

WORKOUT

3 Rounds
Each Round is a 4 Min AMRAP
(As Many Rounds and Reps in 4 Min as Possible)
20 Double Unders / Dumbbell Hop Overs
5 Barbell Front Squats
3 Barbell Thrusters
Rest 1 Min Between AMRAPs

RX Men: 75#
RX Women: 55#

RX+ Men: 30 Double Unders / 95#+
RX+ Women: 30 Double Unders / 65#+

Score: Total COMPLETE Rounds from all 3 AMRAPs + any Additional Reps
Goal: 12 Rounds +

The goal for this one is to get at least one round per minute in each amrap. You'll have three 4 minute amraps and each one you'll start over from the beginning on the double unders/hop overs.

Keep track of the rounds plus additional reps you get in each one and then add up the total rounds plus the total additional reps for your final score.

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

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 30 seconds.  If 20 double unders will be really broken up, you may want to lower to 10 reps.  If that will still be really broken, go with the dumbbell hop overs. Each hop over the the dumbbell is one rep.

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

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

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

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

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up
Squat Warm Up

WORKOUT

3 Rounds
Each Round is a 4 Min AMRAP
(As Many Rounds and Reps in 4 Min as Possible)
20 Double Unders / Sandbag Hop Overs
5 Sandbag Front Squats
3 Sandbag Thrusters
Rest 1 Min Between AMRAPs

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

RX+ Men/Women: 30 Double Unders per Round

Score: Total COMPLETE Rounds from all 3 AMRAPs + any Additional Reps
Goal: 12 Rounds +

The goal for this one is to get at least one round per minute in each amrap. You'll have three 4 minute amraps and each one you'll start over from the beginning on the double unders/hop overs.

Keep track of the rounds plus additional reps you get in each one and then add up the total rounds plus the total additional reps for your final score.

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

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 30 seconds.  If 20 double unders will be really broken up, you may want to lower to 10 reps.  If that will still be really broken, go with the sandbag hop overs. Each hop over the the bag is one rep.

For these squats, 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!

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

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

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

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.

FRONT/GOBLET SQUATS OR THRUSTERS - If you have a hard time maintaining control and a stable midline in the bottom of the squat or if you find yourself bearing down to get out of the bottom, try subbing a target or assisted squat to shorten the range of motion. A box squat is always a great idea especially during pregnancy to strengthen the posterior chain and balance out the growing belly. (Visit BIRTHFIT Youtube library for demos)

SHIFT 011620

200116_SHIFT TIP

SHIFT WARM UP

Super Simple Shift Warm Up
Squat Warm Up

SHIFT WORKOUT

10 Rounds
20 Single Unders or Taps
7 Goblet Squats
Rest 20 Seconds Between Rounds

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

Score: Total Time (Including Rest)
Goal: Under 15 Min

Goal is to go all out and not take breaks during each round.  Only rest is that 20 seconds between rounds.

For the taps /single unders  you will do 20 per round!  You may also choose to do low step ups if jumping or skipping is not an option.

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!

Try to modify as needed with your squat, so you can hit the goal time!

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.

FRONT/GOBLET SQUATS OR THRUSTERS - If you have a hard time maintaining control and a stable midline in the bottom of the squat or if you find yourself bearing down to get out of the bottom, try subbing a target or assisted squat to shorten the range of motion. A box squat is always a great idea especially during pregnancy to strengthen the posterior chain and balance out the growing belly. (Visit BIRTHFIT Youtube library for demos)

011720

TIP WORKOUT JAN 17TH 2020

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): POWER | OLY
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): ENDURANCE

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

PROGRAM A*

PROGRAM A

WARM UP
Full Body Simple Warm Up

Workout

5 Rounds
15 Kettlebell Swings
15 Burpees

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

RX+ Men/Women: 20 Reps Per Round (Only allowed to do this if you can keep each round under 2 min!)

Score: Total Time
Goal:  Under 10 Min - You gotta want it!!

The idea is to go hard and fast on this one.  Shoot for sub 2 minute rounds.

Make sure you breathe!

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

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

MAMA MODIFICATIONS

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!

BURPEES - Pay attention to any coning or doming you have in the plank position of the burpee or any sensation of pressure on your pelvic floor as you hop back or hop forward. Feel free to sub: 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 011720

200117_SHIFT TIP

SHIFT WARM UP

Simple Shift Warm up

SHIFT WORKOUT

5 Rounds
1 Min KB/DB Swings
1 Min Burpees

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

Score: Total Reps of Both Movements Combined
Goal: 125 Total Reps!

For this workout you will do as many KB/DB swings as you can in a minute. The following minute you will do as many burpees as you can in a minute. You will repeat this cycle until you have done 5 rounds or 10 minutes total. There is no set rest in this workout.

For the swings the goal will be to hit 15-20 per minute. 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 burpees your goal will be to hit 5-10 in the minute! You may do regular, knee push up burpees, no push up burpees, or even an elevated burpee!

MAMA MODIFICATIONS

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!

BURPEES - Pay attention to any coning or doming you have in the plank position of the burpee or any sensation of pressure on your pelvic floor as you hop back or hop forward. Feel free to sub: 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

11820

TIP BB SUPINE TOE TOUCHES JAN 18TH 2020

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE | ANKLES/CALVES
POST: SCIATICA/PIRIFORMIS | LOWER BACK RELEASE

PROGRAM A*

PROGRAM A

WARM UP
Full Body Simple Warm Up
Running Warm Up

WORKOUT

Run 800 Meters
Then
8 Rounds:
12 Dumbbell Farmer Lunges
10 Supine Toe Touches
Then
Run 800 Meters

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

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

You could also do 8 Toes to Bar per round instead of the toe touches if you want to!

Score: Total Time
Goal: Under 22 Min

Pick a nice steady pace you maintain throughout this one. You want to push it on that first run when you are fresh but make sure you can get right into the lunges and toe touches a soon as you get back.

For the 800m run, you're working with around 4:00 to 4:30.  Shorten the distance as needed to fit the time constraint.

If unable to run due to space or weather purposes - do 1 minute of one of the following subs every round rather at the beginning and end (8 times):
Double/Single Unders
Low step ups
Mtn Climbers
Taps to a low target.

On the Farmer lunges the dumbbells or KBs will be held at the sides. Try not to round the shoulders too far forward as you lunge. 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 12 you end up doing 6 on each side.

You can also do goblet lunges, holding one DB or KB to your chest using both hands.

If that isn't happening, try good old fashioned unweighted lunges!

For the supine toe touch you will start lying on your back with your legs extended and heels hovering a few inches from the floor. Your arms will be fully extended straight up in the air with both hands holding one side of the dumbbell, or sharing the handle of the DB or holding a DB in each hand. Keep your belly tight like you are trying to flatten your lower back into the floor.  Squeeze your legs together and raise them up into the air until your toes or shins touch the dumbbell(s).  Lower your legs back down to a hover with control so you don't overarch your back.

You can modify this by  getting rid of the weight and doing lying leg raises.

If you want to do toes to bar instead, do 8 per round.

For the mamas, try dead bugs, Russian kettlebell swings or even ball slams.

PROGRAM B

PROGRAM B

WARM UP
Full Body Simple Warm Up
Running Warm Up

WORKOUT

Run 800 Meters

Then

8 Rounds:
12 Barbell Front Rack Lunges
10 Supine Toe Touches

Then

Run 800 Meters

RX Men: 95#
RX Women: 65#

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

Score: Total Time
Goal: Under 22 Min

Pick a nice steady pace you maintain throughout this one. You want to push it on that first run when you are fresh but make sure you can get right into the lunges and toe touches a soon as you get back.

For the 800m run, you're working with around 4:00 to 4:30.  Shorten the distance as needed to fit the time constraint.

If unable to run due to space or weather purposes - do 1 minute of one of the following subs every round rather at the beginning and end (8 times):
Double/Single Unders
Low step ups
Mtn Climbers
Taps to a low target.

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 12 you end up doing 6 on each side.

If that isn't happening, try good old fashioned unweighted lunges!

For the supine toe touches, lie on the floor, legs extended, holding the barbell above your chest with an overhand grip, arms extended fully. With the legs sealed together, raise them up until your toes or shins touch the bar, then lower back to the floor.

Safety tip:
Place the barbell in the lowest rung of a squat rack and slide underneath before you lift it above your chest. This ensures that if you do lose your grip and drop the weight, it will fall onto the rack — not your chest.

You can modify this by  getting rid of the weight and doing lying leg raises.

If you want to do toes to bar instead, do 8 per round.

For the mamas, try dead bugs, Russian kettlebell swings or even ball slams.

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up
Running Warm Up

WORKOUT

Row 1000 Meters
or
Bike 60 Cal Men / 44 Cal Women

Then

8 Rounds:
12 Dumbbell Farmer Lunges
10 Supine Toe Touches

Then

Row 1000 Meters
or
Bike 60 Cal Men / 44 Cal Women

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

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

**Can also do the front rack lunge option from Program B.

Score: Total Time
Goal: Under 22 Min

Pick a nice steady pace you maintain throughout this one. You want to push it on that first bike/row when you are fresh but make sure you can get right into the lunges and toe touches a soon as you finish.

For the bike/row adjust the calories or distance to something you can complete in 4-5 minutes if needed.

On the Farmer lunges the dumbbells or KBs will be held at the sides. Try not to round the shoulders too far forward as you lunge. 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 12 you end up doing 6 on each side.

You can also do goblet lunges, holding one DB or KB to your chest using both hands.

If that isn't happening, try good old fashioned unweighted lunges!

For the supine toe touch you will start lying on your back with your legs extended and heels hovering a few inches from the floor. Your arms will be fully extended straight up in the air with both hands holding one side of the dumbbell, or sharing the handle of the DB or holding a DB in each hand. Keep your belly tight like you are trying to flatten your lower back into the floor.  Squeeze your legs together and raise them up into the air until your toes or shins touch the dumbbell(s).  Lower your legs back down to a hover with control so you don't overarch your back.

If you want to do toes to bar instead, do 8 per round.

You can also modify this by  getting rid of the weight and doing lying leg raises.

For the mamas, try dead bugs, Russian kettlebell swings or even ball slams.

TEAM VERSION

TEAM VERSION

WARM UP
Full Body Simple Warm Up
Running Warm Up


WORKOUT

In Teams of 2 Complete:
2 Rounds
Run 800 Meters (Together)
100 Dumbbell Farmer Lunges
100 Supine Toe Touches

Run together.  One person works at a time on the lunges and toe touches.  Rotate however you want!

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

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

Score: Total Time
Goal: Under 25 Min

Pick a nice steady pace you maintain throughout this one. You want to push it on that first run when you are fresh but make sure you can get right into the lunges and toe touches a soon as you get back.

For the 800m run, you're working with around 4:00 to 4:30.  Shorten the distance as needed to fit the time constraint.

If unable to run due to space or weather purposes - complete 150 mountain climbers total at the beginning of each round instead.

On the Farmer lunges the dumbbells or KBs will be held at the sides. Try not to round the shoulders too far forward as you lunge. 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.

You can also do goblet lunges, holding one DB or KB to your chest using both hands.

If that isn't happening, try good old fashioned unweighted lunges!

For the supine toe touch you will start lying on your back with your legs extended and heels hovering a few inches from the floor. Your arms will be fully extended straight up in the air with both hands holding one side of the dumbbell, or sharing the handle of the DB or holding a DB in each hand. Keep your belly tight like you are trying to flatten your lower back into the floor.  Squeeze your legs together and raise them up into the air until your toes or shins touch the dumbbell(s).  Lower your legs back down to a hover with control so you don't overarch your back.

You can modify this by  getting rid of the weight and doing lying leg raises.

If you want to do toes to bar instead, do 80 reps total!

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.

FARMER LUNGES - 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.

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

4 Rounds
Not for Time
12 Elevated Front Leg Lunge
12 Elevated Front Leg Lunge
24 Med Ball or Weighted Sit Up
12 Split Stance Dumbbell Deadlift Right
12 Split Stance Dumbbell Deadlift Left
12 Pike Up on Box or Ball

Use a weight that is challenging for you.  Add weight each round if you can!

Use same weight for lunges and deadlifts.

For the lunges you will put your FRONT foot on a 6" roughly riser - stack of plates - something like that.

The goal is to still touch your back knee.  Leave your back foot planted.  Do all reps on one side then on the other.  Focus is on driving out of the heel!

For the wall ball or weighted sit ups, you may throw the ball back and forth with a partner - if you have one....or you can simply hold a dumbbell at your chest or the med ball or dumbbell over your head! See the video.  Anchor your feet if you need to on this one.

For the split stance DB Deadlifts you will hold a kb or db in each hand.  Take a SLIGHT split stance (see video to get idea) and basically perform a deadlift.  Allow a slightly knee bend, keep the heel down, and chest up.  If you are unable to go all of the way to the floor and keep the front heel down and chest up - you can shorten the distance a little bit.
Stand all of the way up at the top of each rep - but leave the feet in the split stance.

On the pike ups, start in the push up position, and walk your hands back as your hips rise until your hips are over your shoulders.

Each rep includes you walking your hands back out to the starting position.

MAMA MODIFICATIONS

LUNGES - 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 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)

SPLIT STANCE DB DEADLIFT - LOVE this movement for mamas! 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 If you’re having a hard time with the balance (Especially, preggo mamas who have a challenge with changing center of gravity!) feel free to sub a regular Romanian deadlift, sumo deadlift, or a glute bridge/hip thrust (single leg option is good too!).

PIKE UP - If you notice any coning while performing these try modifying to knees on a box or sub: BIRTHFIT bear crawls, BIRTHFIT Functional Progression 3, Overhead Plate Hold/March, DB Seated Press, Strict Press, Elevated Push Up, Floor Press, BIRTHFIT Dumbbell Windmill (See BIRTHFIT YOUTUBE Library for demos)

WARM UP

Full Body Warm Up

SANDBAG

15 MIN AMRAP
(As Many Reps / Rounds As Possible)
16 Side to Side Shoulder to Overhead
8 Bent Over Slam
100m Suitcase Walk (Switch at 50m)

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

Score: Total Completed Rounds + Any Additional Reps
Goal: 4-5 Rounds +

You are shooting for sub 3 minute rounds here but a lot of it will come down to how heavy your sandbag is.  Just make sure you choose a variation on the movements that you can keep moving and keep rest to a minimum.

For the side to side shoulder to overhead, (we recommend a push press) you will have your sandbag on one shoulder.  Feet are between hip and shoulder width apart.   Chest up.  Belly tight.  Dip keeping the heels down and allowing the knees to come forward.  Reach the hips back slightly but keep the chest lifted.

Stand up hard and fast.  Pop the sandbag off of the shoulder and finish with a press straight to lock out.  Biceps by the ears.  Standing tall.  Locked out elbows.  Belly tight. Lower the bag down onto the opposite shoulder.  Each time you press counts as one rep. So 16 reps is 8 on each side.

For the bent over slams, set up with your feet shoulder with apart.  Push your hips back, chest up slightly, belly tight and back is flat. Take a neutral grip or no-handle grip on the bag. You will maintain a hinged position as you pull the bag to your chest.  Keep your belly tight as you aggressively extend your arms toward the floor and slam the bag back to the ground. The power comes from the speed at which you can push the bag away from you.  So keep your base tight and think FAST with the arms.

The suitcase carry is like a one handed farmer carry. Hold the back by the center handle in one hand and walk. Switch hands at the halfway point to head back.

Make sure you stand up tall and don't lean to one side.  If you bag doesn't have handles or is dragging on the ground, switch to a bear hug carry!

WARM UP
Full Body Simple Warm Up

WORKOUT

Deadlift (4 x 4)

Add load between sets on the Deadlift, take 15 minutes to complete all four sets

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.

4 Rounds
NOT FOR TIME
8 Single Leg (Dumbbell) Deadlifts Left Leg
8 Single Leg (Dumbbell) Deadlifts Right Leg
8 Supine Barbell Rows (SLOW)

Score: Weight Used
Goal: Unbroken Sets - not fast - and with good form.

The idea here is to be able to do all 8 reps unbroken. The last 2-3 reps of each set should be very challenging. Rest 30-60 seconds between movements.

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

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

For the supine barbell row, set the bar in the rack low enough that you'll be at a challenging angle. Position yourself under the bar with arms straight, shoulders slightly behind the bar. Keep a rigid body position with knees, hips and shoulders in a straight line.  Pull your body up to make chest contact with the bar and lower back to straight arms.

GYMNASTICS

WARM UP

MOBILITY

2 Rounds
10 Banded Pass Throughs
30 Sec Bench Shoulder Stretch
10 Low Tuck to Standing Pike Extensions
30 Sec Passive Bar Hang

WORKOUT

TEST #1:
1 Round Max Effort: Active Bar Hang until Failure

For the active bar hang, grip the bar with hands slightly wider than shoulder width. Keep your belly tight as you draw your shoulders down away from your ears.  You should feel your chest elevate slightly without arching your back. Keep a neutral spine.

As soon as your shoulders, start to creep back up toward your ears, that active position has been compromised and the test is over.

TEST #2
1 Round Max Effort: Hollow Hold Until Failure

For the hollow body hold, start on your back. Draw your lower back down toward the floor. Bring your arms overhead so your biceps are by your ears. Squeeze your legs together.

Raise your legs away from the floor so your heels are about 6-12 inches from the floor. At the same time raise your torso and arms away from the floor so your shoulder blades are off the ground.

Hold this position for as long as you can.

If you are unable to get into a hollow position aka, you feel your lower back lose contact with the floor, you can try a hollow hold with your arms along side your body.

If that is a bit too much, try a tuck hold which is the same thing but with knees bent and shins parallel to the floor.

TEST #3:
1 Round Max Effort: 2 Minutes to Accumulate as Many Toes to Bar (or attempts) As Possible

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 unable to get one rep you can try this with knee raises or raising your toes to a lower but still consistent height.

9 MINUTE EMOM:
(Every Minute on the Minute)
Minute 1:
40 Sec Max Effort Hollow Pulses
Minute 2:
40 Sec Max Effort Static Tuck Hang
Minute 3
40 Sec Max Effort Zombie Sit-Up + Backward Fold

SUBS/MODIFICATIONS:
Tucked Hollow Pulses
Lower the height of your knees (Straighten out the legs)

Toes come backward as far as possible / Swing arms forward to help with the sit-upFor the hollow body pulses, start in a hollow body position and pulse by lifting your chest and legs higher up off the floor then back to hollow.

When you lower back to hollow, make sure it is controlled so you don't lose that lower back contact with the floor.

You can also do tucked pulses where you keep your knees bent and hold your arms along side your body.

The static tuck hang is an active hang from the bar with knees tucked up as high into your chest as possible.

For the zombie sit up keep your legs straight. You can use your arms to assist you on the way up. When you do sit up, reach your hands along the floor as close to your feet as you can.

Then, roll back down and raise your legs up and over your hips for the backward fold.  Just reach your toes back as far as possible.  Totally cool if they don't go all the way to the floor behind your head!

SKILL WORK:

Buy In: 10 Kip Swings
Every 30 Seconds for 10 Rounds:
3 Rhythm-Focused Toes to Bar

For the rhythm-focused toes to bars, the idea is to pay attention to the rhythm and connecting reps versus getting your toes up on the bar using brute strength.

Grip the bar and maintain an active shoulder position as you start to build off of the kip swings. As your torso and shoulders travel back behind the bar raise your legs up and your toes in the direction of the bar.

No matter what, let the momentum dictate the movement. So as you start to swing forward, lower your legs and transition to the extended position. Gradually your will be able to bring your feet up closer to the bar but stay focused on maintaining that rhythm!

PART 1:
4 Rounds of:
20 Alternating Single Arm Shoulder Press
200m Farmer Carry

REST 2 MIN BEFORE PART 2

Score: Weight used for Shoulder Press and Farmer Carry
Goal: Slightly broken sets but never TOO broken up!

**Time is also cool to know if you want put it in comments!For the single arm shoulder press you will have a dumbbell in one hand at the shoulder. Feet are between hip and shoulder width apart, even if performed seated. Keep the rib cage down as you press the DB straight up until your arm is fully extended overhead with your bicep next to your ear.  Bring the dumbbells all the way down to the shoulders each time.

20 alternating will end up being 10 reps per side per round.

For the Farmer Carries, you will hold a dumbbell in each hand.  Keep your chest up, shoulders back and belly tight.  Take rest rather than allowing yourself to fall into a bad position.

For 200m, it should take roughly 2 minutes.  If it's much slower or you are breaking a lot, go to a single dumbbell and switch hands at the halfway point.

PART 2:
4 Rounds of:
16 Renegade Row (w/push up)
100m Overhead Plate Carry

Score: Weight used for Renegade Rows
Goal: Choose a weight that allows you to finish the whole thing under 12 min WITHOUT GETTING SLOPPY.

** List total time in comments.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 overhead plate carry, you will hold the plate directly overhead with straight arms and biceps by the ears.

Keep your shoulders active the whole time by constantly pressing up on the plate as you move.

At the same time, draw the front of your ribcage down toward your hips to avoid overarching your back and losing core stability.

WARM UP
Overhead Warm Up
Snatch Warm Up

WORKOUT

Tall Snatch (3 x 5)

From the hang position you will pull the bar up and your self under the bar quickly - landing in a solid overhead squat.These are to be done very light.  There is no dip to initiate this movement - instead the focus is on a quick drop into the overhead squat and aggresive pull and press to lock out of the bar.

Stand tall with a snatch-width grip, the bar hanging at arms’ length and the feet under the hips. Pull the elbows up and out fast, and move the feet out to your squat stance quickly. Pull yourself down as fast as possible while replacing your feet flat on the floor in the overhead squat position and locking the bar overhead. Focus on landing with the heels down, knees out, chest up, belly tight, butt below the knees, arms locked, shoulders pressing up, and armpits forward.

Don't rush out of the bottom position - but hold it and find stability before standing to complete the movement and re-set for the next rep.

Hang Snatch (1 x 2 (Take 15 Min to Find a Heavy Double))

We want to see you hit at least 7 working sets during this 15 min window.  If you are able to go pretty heavy in this movement - take some time getting up to a working weight before you start the 15 min clock.

For these reps we are looking for 2 in a row each time without dropping. You can get as much rest as you need between sets so that is an indication you should push to go with something that is heavy for you!

If you are new to this movement you may choose to do a hang power snatch into an overhead squat.  Otherwise you will perform the movement as:

You will deadlift the bar with a wide (overhead squat) grip.  Bring the bar to the "hang" position (at the waist.  Practice the hook grip (thumb around the bar - fingers around your thumb).

From here you will make sure your feet are under the hips and heels are down.  Hinge at the hips so that the torso comes forward, but keep the chest up.  Allow the knees to bend slightly.  Keep the heels down and pull the bar INTO the body and allow the bar to slide down the legs.  Keep the arms straight.  Once you are somewhere between the pockets and the knees you will change direction and start to stand UP hard and fast.  You will want to make sure you finish UP with the bar going UP and not forward.

Shrug the shoulders and pull the elbows high and outside.  As you are pulling UP on the bar - pull YOURSELF DOWN underneath it.  Allow the feet to move out to your squat stance with the heels down.  Reach the butt back and down as you pull under and keep the chest up and knees out.  Land in a full squat position with the bar locked out over the middle of your body.  Chest up and belly tight.  Stand to complete the rep.

Lower back to the hips for the next rep.

Snatch Hang Pull (4 x 3 Tempo - 3 - 1 - 1)

From the Hang Position you will lower to just above the knee - pause - the explode up + shrug.You should try doing this with the heaviest double that you got in Part 2 - or even a bit heavier.

You will start with the bar at the hips with arms long (the hang position).

Take 3 seconds to lower to above the knee.  Focus on keeping heels down, bar pulled into the body and chest up.  Pause for one second just above the knee.  Then explode UP and SHRUG hard once you have finished with the hips/legs.

RUN VERSION

WARM UP

Running Warm Up

Run Version
3 Rounds
Run 400 HOT
Run 400 Slow
Run 300 HOT
Run 300 Slow
Run 200 HOT
Run 200 Slow
Run 100 HOT
Run 100 Slow

Rest 5 Min between rounds.

HOT - Means run hard - not 100% because there is NO stopping from the HOT pace to the Slow pace and back to the HOT pace.

Score is combined time from all 3 intervals - DO NOT INCLUDE REST.

Run Version (No Measured Distance)
3 Rounds
Run 90 Sec HOT
Run 3 Min Slow
Run 1:15 HOT
Run 2:30 Slow
Run 1 Min HOT
Run 2 Min Slow
Run 30 Seconds HOT
Run 1 Min Slow

Rest 5 Min between rounds.

HOT - Means run hard - not 100% because there is NO stopping from the HOT pace to the Slow pace and back to the HOT pace.

Score is total distance if you are able to measure it!

ROW VERSION

WARM UP

Running Warm Up

Row Version

3 Rounds
Row 500 HOT
Row 500 Slow
Row 400 HOT
Row 400 Slow
Row 300 HOT
Row 300 Slow
Row 200 HOT
Row 200 Slow
Row 100 HOT
Row 100 Slow

Rest 5 Min between rounds.

HOT - Means row hard - not 100% because there is NO stopping from the HOT pace to the Slow pace and back to the HOT pace.

Score is combined time from all 3 intervals - DO NOT INCLUDE REST.

BIKE VERSION

WARM UP

Running Warm Up

Bike Version
3 Rounds
Bike 90 seconds HOT
Bike 3 Min Slow
Bike 1:15  HOT
Bike 2:30  Slow
Bike 1 Min HOT
Bike 2 Min Slow
Bike 30 Seconds HOT
Bike 1 Min Slow

Rest 5 Min between rounds.

HOT - Means run hard - not 100% because there is NO stopping from the HOT pace to the Slow pace and back to the HOT pace.

Score is total calories from all 3 combined.

The Vault "Uno" Demo

The Vault "Uno" Tip

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
POST(best as a finisher): BUTTS AND GUTS
EITHER(can be warm up or finisher): GYMNASTICS

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW | COUCH STRETCH
POST: COOL DOWN FLOW OR HIPS

PROGRAM A

PROGRAM A

WARM UP
Squat Warm Up
Dumbbell Clean Warm Up

WORKOUT

Welcome to the Street Parking Vault.  This is the workout of the day today - but also the FIRST workout in the 25 weekly workout series - The Street Parking Vault!  Perform ANY VERSION (including SHIFT) of this workout and record your score before 5pm PST on Saturday - Jan 11th to receive credit for participating this week!

The 25 Vault workouts will each come up TWICE per year.  Collect a score in the weekly time window for all 25 - and get a can't be bought Street Parking Vault T-Shirt!  For more info - check out the Members Only Website!

This workout was the first workout of Street Parking back in Jan 2017!  We did it again on Jan 02, 2018, and then on Jan 7, 2019!  Here is your chance to try it for the first time - OR to test it again!

FOR TIME:
10 DUMBBELL POWER CLEANS
10 DUMBBELL JERKS
10 DUMBBELL SQUATS
10 BURPEES OVER THE DUMBBELLS
9 DUMBBELL POWER CLEANS
9 DUMBBELL JERKS
9 DUMBBELL SQUATS
9 BURPEES OVER THE DUMBBELLS
....
CONTINUE WITH
8,7,6,5,4,3,2, AND 1 OF EACH.

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

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

SCORE: TOTAL TIME
GOAL: UNDER 20 MIN 

Choose a weight that you don't have to break the sets up a lot.

Post what weight you used in the comments when you enter your score!

For the power cleans only one head of the dumbbell needs to touch the ground for each rep.  Make sure there is a bend in the knee with the heels down and chest up.  Think stand fast - shrug- and pull slightly under catching the dumbbells on the shoulder.  Stand up to finish the rep.  Keep the back flat as you bring the dumbbells back down.

On the jerks the dumbbells will start on the shoulders.  Feet under hips.  You will dip keeping the heels down, belly tight and chest up.  Stand hard and fast to pop dumbbells off of the shoulders then finish by pressing the weight up and yourself down slightly.  Stand to finish each rep with the weight still overhead.

For the squats the dumbbells can be rested on the shoulders however you would like!

Reach the butt back and down.  Focus on keeping the heels down, drive the knees out and keep the chest up.  No collapsing!  The goal is to get the butt below the knees.  Keep the chest up - knees out and heels down as you stand!

The bar facing burpee is just that.  Jump or step back.  Get the chest and thighs on the ground at the bottom.  Jump or step in.  Jump over the bar FACING the bar - not lateral!

PROGRAM B*

PROGRAM B

WARM UP
Squat Warm Up
Barbell Clean Warm Up
Overhead Warm Up

WORKOUT

Welcome to the Street Parking Vault.  This is the workout of the day today - but also the FIRST workout in the 25 weekly workout series - The Street Parking Vault!  Perform ANY VERSION (including SHIFT) of this workout and record your score before 5pm PST on Saturday - Jan 11th to receive credit for participating this week!

The 25 Vault workouts will each come up TWICE per year.  Collect a score in the weekly time window for all 25 - and get a can't be bought Street Parking Vault T-Shirt!  For more info - check out the Members Only Website!

This workout was the first workout of Street Parking back in Jan 2017!  We did it again on Jan 02, 2018, and then on Jan 7, 2019!  Here is your chance to try it for the first time - OR to test it again!

FOR TIME:
10 BARBELL POWER CLEANS
10 BARBELL JERKS
10 BARBELL BACK SQUATS
10 BAR FACING BURPEES
9 BARBELL POWER CLEANS
9 BARBELL JERKS
9 BARBELL BACK SQUATS
9 BAR FACING BURPEES
....REPEAT WITH
8,7,6,5,4,3,2,1 OF EACH

RX Men: 95#
RX Women: 65#

RX + Men: 115-135# +
RX + Women: 75-85# +

SCORE: TOTAL TIME
GOAL: 20 MIN OR LESS

Put what weight you used in the comments when you post your score!

For the power cleans the bar will start on the ground.  Make sure there is a bend in the knee with the heels down and chest up.  Think stand fast - shrug- and pull slightly under catching the bar on the shoulders.  Stand up to finish the rep.  Keep the back flat as you bring the bar back down.

On the jerks the bar will start on the front of the shoulders with elbows slightly in front.  Feet under hips.  You will dip keeping the heels down, belly tight and chest up.  bar off of the shoulders then finish by pressing the weight up and yourself down slightly.  Stand to finish each rep with the weight still overhead.

For the squats the bar will be on the back rack on the shoulders.

Reach the butt back and down.  Focus on keeping the heels down, drive the knees out and keep the chest up.  No collapsing!  The goal is to get the butt below the knees.  Keep the chest up - knees out and heels down as you stand!

The bar facing burpee is just that.  Jump or step back.  Get the chest and thighs on the ground at the bottom.  Jump or step in.  Jump over the bar FACING the bar - not lateral!

PROGRAM C

PROGRAM C

WARM UP
Squat Warm Up
Dumbbell Clean Warm Up

WORKOUT

Welcome to the Street Parking Vault.  This is the workout of the day today - but also the FIRST workout in the 25 weekly workout series - The Street Parking Vault!  Perform ANY VERSION (including SHIFT) of this workout and record your score before 5pm PST on Saturday - Jan 11th to receive credit for participating this week!

The 25 Vault workouts will each come up TWICE per year.  Collect a score in the weekly time window for all 25 - and get a can't be bought Street Parking Vault T-Shirt!  For more info - check out the Members Only Website!

This workout was the first workout of Street Parking back in Jan 2017!  We did it again on Jan 02, 2018, and then on Jan 7, 2019!  Here is your chance to try it for the first time - OR to test it again!

FOR TIME:
10 SANDBAG POWER CLEANS
10 SANDBAG JERKS/PUSH PRESS
10 SANDBAG BACK SQUATS
10 BURPEES OVER THE SANDBAG
9 SANDBAG POWER CLEANS
9 SANDBAG JERKS
9 SANDBAG BACK SQUATS
9 BURPEES OVER THE SANDBAG
....
CONTINUE WITH
8,7,6,5,4,3,2,1 OF EACH!

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

SCORE: TOTAL TIME
GOAL: UNDER 20 MIN

Choose a weight that you don't have to break the sets up a lot.

Post what weight you used in the comments when you enter your score!

For the power cleans only one head of the dumbbell needs to touch the ground for each rep.  Make sure there is a bend in the knee with the heels down and chest up.  Think stand fast - shrug- and pull slightly under catching the dumbbells on the shoulder.  Stand up to finish the rep.  Keep the back flat as you bring the dumbbells back down.

On the jerks the dumbbells will start on the shoulders.  Feet under hips.  You will dip keeping the heels down, belly tight and chest up.  Stand hard and fast to pop dumbbells off of the shoulders then finish by pressing the weight up and yourself down slightly.  Stand to finish each rep with the weight still overhead.

For the squats the dumbbells can be rested on the shoulders however you would like!

Reach the butt back and down.  Focus on keeping the heels down, drive the knees out and keep the chest up.  No collapsing!  The goal is to get the butt below the knees.  Keep the chest up - knees out and heels down as you stand!

The bar facing burpee is just that.  Jump or step back.  Get the chest and thighs on the ground at the bottom.  Jump or step in.  Jump over the bar FACING the bar - not lateral!

MAMA MODIFICATIONS

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

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

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

"Uno"Shift Demo

The Vault "Uno" Shift Tip

SHIFT WARM UP

Simple SHIFT Warm Up
Squat Warm Up

SHIFT WORKOUT

FOR TIME:
10 Rounds for Time
5 Air Squats -or- Goblet Squats
5 KB/DB Deadlifts
5 Overhead Press
5 No Push Up Burpee

Idea weight for Men: 35-50# KB/DB or set of lighter Dumbbells
Idea weight for Women: 12-30# KB/DB or set of lighter Dumbbells

Score: Total Time
Goal: Under 20 Min

Post what weight you use in comments.For the squats, keep the chest up, but do not overextend the back.  Keep the belly tight!

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

If you need to squat to a higher target so that you don't collapse or for pain/strength issues- that is fine!

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

For the deadlifts the kettlebell 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!  To lift the kettlebell drive the heels into the ground and lift the chest. Keep the arms straight as you stand.  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. Keep the chest lifted and belly tight. Keep those heels down. Once past the knees you will re-bend the knees and bring the kettlebell back to the starting position under control.

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

No push up burpees are just that.  Hands on the ground.  Step or jump back.  Step or jump in.  Jump and clap.  You can also do these elevated.

MAMA MODIFICATIONS

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

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

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

010720

Barbell version

TIP WORKOUT JAN 7TH 2020

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW | THORACIC SPINE RELEASE
POST: CHEST OPENER AND LOWER BACK RELEASE

PROGRAM A*

PROGRAM A

WARM UP
Full Body Simple Warm Up
Shoulder Warm Up

Workout

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
3 Wall Walks
20 Single Dumbbell Overhead Walking Lunges (Alternating)

RX Men: 40-45# Single DB
RX Women: 25# Single DB

RX+ Men: 50#+ Single DB / 4 Wall Walks
RX+ Women: 35#+ Single DB / 4 Wall Walks

RX+ Option: Go a bit lighter but hold a dumbbell in each hand.  Like Men - 25-35# Dumbbells. Women 15-20# Dumbbells.

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

We are shooting for roughly 2 minute or less rounds here and those wall walks will likely catch up to you.  So make sure you choose a load and lunge variation that allows you to knock those out in about a minute.

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

Don't slide or flop!

Modify by going only part of the way up or doing pike up on the box, inchworms or even alternating single arm shoulder presses (15 per arm).

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

For the overhead lunges you will only need one dumbbell but you will hold it with both hands overhead at the same time. Arms should be fully extended with biceps by the ears. Keep the belly tight and press up!!

If you are unable to do overhead lunges you may sub lunges with one or two dumbbells held at the shoulders, step ups or even single leg deadlifts.

Either way, make sure the lunge steps are long enough that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the knee to cave in.

Stand all the way up between reps and alternate FEET with each lunge.

Ideally these are walking lunges but you can always do them in place if you need to!

PROGRAM B

PROGRAM B

WARM UP
Full Body Simple Warm Up
Shoulder Warm Up

WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
3 Wall Walks
20 Plate Overhead Walking Lunges (Alternating)

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

RX+ Men:  4 Wall Walks
RX+ Women:  4 Wall Walks

RX+ Option: Men - 65# Barbell Overhead Lunges.  Women - 45# Plate or 45# Barbell Overhead Lunges.

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

We are shooting for roughly 2 minute or less rounds here and those wall walks will likely catch up to you.  So make sure you choose a load and lunge variation that allows you to knock those out in about a minute.

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

Don't slide or flop!

Modify by going only part of the way up or doing pike up on the box, inchworms or even alternating single arm shoulder presses with a light dumbbell (15 per arm).  If you just have a plate, do 30 strict presses with the plate per round!

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

For the overhead lunges you will need one plate held with both hands overhead. Arms should be fully extended with biceps by the ears. Keep the belly tight and press up!!

If you are unable to do overhead lunges you may sub lunges hugging the plate to your chest, step ups or even single leg deadlifts.

Either way, make sure the lunge steps are long enough that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the knee to cave in.

Stand all the way up between reps and alternate FEET with each lunge.

Ideally these are walking lunges but you can always do them in place if you need to!

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up
Shoulder Warm Up

Workout

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
20' Handstand Walk
20 Single Dumbbell Overhead Walking Lunges (Alternating)

RX Men: 40-45# Single DB
RX Women: 25# Single DB

RX+ Men: 50#+ Single DB / 30' Handstand Walk
RX+ Women: 35#+ Single DB / 30' Handstand Walk

RX+ Option: Go a bit lighter but hold a dumbbell in each hand.  Like Men - 25-35# Dumbbells. Women 15-20# Dumbbells.

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

We are shooting for roughly 2 minute or less rounds here and those handstand walks will likely catch up to you.  So make sure you choose a load and lunge variation that allows you to knock those out in about a minute.

For the handstand walk, you may simply shorten the distance to get some practice in but still be able to keep things moving.  Otherwise check out Program A or B!

A great way to practice is by giving yourself a target like a cone or even a wall to walk to.  Make sure it's a distance you can consistently make it to, then come out of it, kick back up and repeat!

For the overhead lunges you will only need one dumbbell but you will hold it with both hands overhead at the same time. You could also do these with a plate. Arms should be fully extended with biceps by the ears. Keep the belly tight and press up!!

If you are unable to do overhead lunges you may sub lunges with one or two dumbbells held at the shoulders, hugging a plate to your chest, step ups or even single leg deadlifts.

Either way, make sure the lunge steps are long enough that your front heel stays down when your back knee LIGHTLY touches the ground. Don't allow the knee to cave in.

Stand all the way up between reps and alternate FEET with each lunge.

Ideally these are walking lunges but you can always do them in place if you need to!

MAMA MODIFICATIONS

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

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

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

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.

SHIFT 010720

SHIFT TIP BW ASSISTED LUNGE JAN 7TH 2020

SHIFT WARM UP

Full Body Shift Warm Up

SHIFT WORKOUT

10 Min AMRAP
(As Many Rounds and Reps as Possible in 10 Min)
4 Inchworms
20 Alternating Lunges

No weight needed today!  This one is a great one to bookmark if you ever find yourself in a jam!

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

For this workout you will simply do 4 incworms and then alternating lunges.  Repeat as many times as you can in 10 min.

For the inchworms you will place your hands down in front of your feet and then walk them away from your feet until you are in a plank/top of push up position.  From here you can lower to your knees or just perform a push up from your toes.

The goal for these push ups is to keep the elbows tucked in and the belly tight.  We don't want to see any sagging or snaking up or down.  Lower all of the way down to touch the chest and thighs.  Press all of the way to lock out at the top!

Then you will walk the hands back to the feet and stand completely!

For the lunges you may perform walking, revers stepping or forward stepping lunges.  Make sure you take a long enough step each time that your front heel can stay down when your back knee kisses the ground LIGHTLY!  If you are unable to lower that far - you may shorten the range.  Do not allow ALL of your weight to shift onto the front leg only.  Don't allow the front knee to cave in!  Keep the chest up and the weight evenly distributed!  Stand all of the way up between reps.  You will alternate feet with each step - so for each set of 20 you end up doing 10 per leg.

If lunges in general aren't an option for you due to past injury or issue - you may choose to sub alternating step ups!

MAMA MODIFICATIONS

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

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.