GYMNASTICS

WARM UP
Pull Up Warm Up
Shoulder Warm Up

WORKOUT

4 X MAX PIKE HANDSTAND PUSH UP
4 X 12 OVERHEAD TRICEP EXT
3 X 1 MIN HANDSTAND HOLD

For this - finish all 4 sets of one part before moving on to the other. Rest 2 min between sets and movements.

Weight used for tricep extensions should be something you can do all 12 in a row with each set.

Score: Total Pike Handstand Push Up Reps.  Note weight used in comments.

PIKE HANDSTAND PUSH UP
For the pike handstand push up the idea is to press in that vertical position with your body - but taking the weight of your legs out of the press.  This is no different than a banded pull up in that regard.  Make sure that you set up with your hands/head in a tripod position about a foot or so away from the box.  Knees can be straight or bent - that is more flexibility than anything else.  Make sure the hips are over top of the shoulders and head and you are looking back toward the box.

When you lower, make sure the head travels toward the fingertips and the elbows go toward the box.  Touch the ground with the TOP of your head (not your forehead).  Lower under control.  Press yourself up and drive your head through your arms at the top.

Do as many as you can with proper form and stop when form starts to break down.  Even if this is only a few reps each set - that is ok!

OVERHEAD TRICEP EXTENSION
You may perform these seated or standing.  You will hold a single dumbbell with both hands locked out overhead with the biceps by the ears.  Moving only at the elbow lower the dumbbell behind your head until the elbows are fully bent.  Then moving only at the elbow press to lock out.

HANDSTAND HOLD
The handstand holds are to be performed against the wall.  Make sure the hands are roughly 6-10" or so away from the wall and the only thing in contact with the wall during the hold are the heels.  The hands should be just wider than the shoulders.  Heels, knees, hips, shoulders and head should be in one straight line with the belly tight and butt squeezed.

If you are unable to hold for an entire minute - you may do this as accumulating.

4 SETS of 3 STRICT PULL UP
Between each set do a set of kipping 10-15- or 20 pull ups

**This is from the Level 3 Pull Up program which requires you to have at least 1 Strict Pull Up and the ability to do kipping pull ups before you start.  See description for options!!

Score: Number of Kipping Pull Ups you are able to do between sets of strict.  DO NOT DO MORE THAN 20 PER SET!So this session is more like a little mini workout. You will do 3 strict pull ups. These can be in a set of 3 or in 2-1 or even 1-1-1. Once you complete those 3 strict you will go immediately into 10 kipping pull ups (butterfly or gymnastics kip is fine). After you complete your kipping pull ups you will rest 2 min and then repeat the whole thing. Do 4 total sets.

If you are really pretty strong at pull up already - OR if you start to need a bigger challenge as you go through the 6 weeks of this you may choose to scale this up. You can go up to 15 kipping pull ups between sets, you may go up to 5 strict pull ups, or the ultimate goal is to be able to do 5 strict straight into 20 kipping without even coming off of the bar!

If you are unable to do strict pull ups today.  These may be 4 sets of 3 jump and slow lower or 4 sets of 3 banded strict pull ups.

If you are not yet ready to do unassisted kipping pull ups - you may do banded kipping pull ups, ring/supine bar in rack rows, or kip swings for this today!

Every minute on the minute for 30 minutes (4 times through)
Minute 1: 7-10 Pull Ups
Minute 2: 16 Alternating Single Arm Floor Press
Minute 3: 7-10 Chin Ups
Minute 4: 10 Bench Press
Minute 5: 8-10 Mixed Grip Pull Ups
Minute 6: 15-20 Push Ups
Minute 7 & 8: Rest

Score: Weight Used for Floor Press and Bench Press (Use same dumbbells for both)

Note all modifications in comments.All movements are strict and unbroken, so modify accordingly.

Use bands or switch to trx, ring, or inverted barbell rows in order to stay strict and get 7-10 reps on the pull up if you need to.

On the alternating single arm floor press, lie on your back with a dumbbell in each hand.

Bend your elbows so forearms are vertical, upper arms about 45° from the torso.

Press your right arm straight up to extension, then lower and repeat with the left. 16 reps will be 8 per side.

Same mods on the chin ups, your palms will just be facing in rather than out.

To set up for the bench press, push your feet down into the floor. Draw your low back, shoulders and the back of your head down into the bench. Keep your elbows about 45 degrees from your torso, wrists straight. Press the dumbbells all the way back up until your arms are straight to complete the rep.

For the mixed grip pull ups, one hand will have a pull up grip and the other hand a chin up grip. Just use a traditional grip if doing ring rows or inverted rows.

Keep your body nice and tight on the push ups to avoid snaking or sagging. Touch your chest and thighs to the ground. Go to your knees if you need to.

WARM UP
Snatch Warm Up

WORKOUT

5 Sets
3 Muscle Snatch
2 Behind the Neck Press
1 Overhead Squat

No Score.  Just WARM UP!

The muscle snatch is all about the UP portion of the snatch!  It will start with a controlled pull off the floor, followed by a powerful jump, shrug - and then pulling the bar up the body and punching to lock out.  There is no pull under or re-bend of the knees on this movement.

The bar will start on the ground.  You will use a wide/overhead squat grip.  The feet are roughly hip - shoulder width apart with the weight in the heels.  The knees are bent but hips are higher than the knees.  Chest is over the bar.  Arms are straight.  Bar is close to the body. Back is flat.

Drive the heels into the ground as you start to lift the chest.  The bar comes off the ground - keep it close to the body!  Control this first pull.

Once the bar is past the knees you will pick up speed!  Scoop the hips underneath a bit but keep the heels down.  Think about finishing the up or JUMP with the arms still straight.  Jump UP not forward.

Shrug the shoulders, and then start to pull the bar with the elbows - reaching them high and outside like a scarecrow to keep the bar close to the body.

Once you have pulled the bar as high as possible with the elbows high - you will turn the bar over and punch into it as you punch your head through.  Lock out with the bar over the middle of your body.  Belly is tight.  Knees and hips are extended.

For the behind the neck press, keep the same grip as the muscle snatch. Bar is on your shoulders behind your head. Keep your belly tight as you press straight up until arms are straight.

Keep that overhead position after the last press and perform a squat. Hips will go back but keep your heels down and chest up. The bar should remain over your midfoot the entire time.

Snatch + 2 Overhead Squat (16 x 2 (TWO Reps Every Min on the Min for 16 Min))

Perform one full snatch.  (From the ground to a full squat + stand).  Then 2 additional Overhead Squats.The 3 Reps = 1 Snatch + 2 Overhead Squats.  Not 3 times through.

For the snatch, the bar will start on the ground.  Your feet will be under your hips and your hands will be wide.  Use that hook grip (thumb around bar - fingers around thumb).  Make sure the heels are down, the knees are forward and slightly out, knees are bent with the hips slightly higher than the knees, chest up, arms straight, back flat, bar close.

You will pull the bar from the ground by driving the heels down, and chest up while pulling the bar in close to the body.  Once past the knees you will pick up speed.  Scoop your hips under slightly to allow you to jump straight UP with the bar (not forward).  Keep the heels down and arms straight as LONG as possible.  Shrug the shoulders and pull the elbows high and outside as you pull yourself DOWN either into a full overhead squat or into a partial overhead squat.  Punch into the bar fast and hard to lock out.

In that catch position your feet will have moved out slightly.  Land with the heels down, belly tight, armpits facing forward with the shoulder blades pulled IN.  The bar should be over the middle of the body.

When you catch the bar overhead you should be in a full squat with your butt lower than the knees.

RUN VERSION

RUN VERSION
10min easy + 30sec hard + 30sec rest
9min easy + 30sec hard + 30sec rest
8min easy + 30sec hard + 30sec rest
7min easy + 30sec hard + 30sec rest
6min easy + 30sec hard + 30sec rest
5min easy + 30sec hard + 30sec rest
4min easy + 30sec hard + 30sec rest
3min easy + 30sec hard + 30sec rest
2min easy + 30sec hard + 30sec rest
1min easy + 30sec hard + 30sec rest

Score: Total Distance
The "easy" should be a comfortable, sustainable pace.
The "hard" should be HARD - like 90-95% effort.
Score is total distance if possible to measure.
All 30 second surges should cover roughly same distance if possible.

Goal on the easy to sustain consistent pace throughout each interval and throughout the workout as a whole.

This workout is 65 Min long as written.  If that is too much for you at this time - or you can't afford that time window in your schedule - start at 8 Min and go down.  This will shorten the time by 21 total minutes.  You can even start at 7 if you really need to!

ROW VERSION

ROW  VERSION
10min easy + 30sec hard + 30sec rest
9min easy + 30sec hard + 30sec rest
8min easy + 30sec hard + 30sec rest
7min easy + 30sec hard + 30sec rest
6min easy + 30sec hard + 30sec rest
5min easy + 30sec hard + 30sec rest
4min easy + 30sec hard + 30sec rest
3min easy + 30sec hard + 30sec rest
2min easy + 30sec hard + 30sec rest
1min easy + 30sec hard + 30sec rest

Score: Total Distance

The "easy" should be a comfortable, sustainable pace.
The "hard" should be HARD - like 90-95% effort.
All 30 second surges should cover roughly same distance if possible.

Goal on the easy to sustain consistent pace throughout each interval and throughout the workout as a whole.

as written.  If that is too much for you at this time - or you can't afford that time window in your schedule - start at 8 Min and go down.  This will shorten the time by 21 total minutes.  You can even start at 7 if you really need to!

BIKE VERSION

BIKE  VERSION
10min easy + 30sec hard + 30sec rest
9min easy + 30sec hard + 30sec rest
8min easy + 30sec hard + 30sec rest
7min easy + 30sec hard + 30sec rest
6min easy + 30sec hard + 30sec rest
5min easy + 30sec hard + 30sec rest
4min easy + 30sec hard + 30sec rest
3min easy + 30sec hard + 30sec rest
2min easy + 30sec hard + 30sec rest
1min easy + 30sec hard + 30sec rest

Score: Total Calories (Depending on the bike you may also use distance - just put it in comments).

The "easy" should be a comfortable, sustainable pace.
The "hard" should be HARD - like 90-95% effort.
Score is total CALORIES.
All 30 second surges should cover roughly same calories if possible.

Goal on the easy to sustain consistent pace throughout each interval and throughout the workout as a whole.

as written.  If that is too much for you at this time - or you can't afford that time window in your schedule - start at 8 Min and go down.  This will shorten the time by 21 total minutes.  You can even start at 7 if you really need to!

The Vault "CINCO" Daily Demo

The Vault "CINCO" Tip

The Vault "CINCO" Subs and Mods

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW | CALVES/ANKLES
POST: POSTERIOR CHAIN RELEASE OR HAMSTRINGS

* Indicates the original version of the workout. This means when the workout was programmed, this is the version the coach had in mind. We adapt this workout to fit the other equipment variations. As always, pick a version of the workout that works for you, your schedule, and equipment available.

---

Welcome to the Street Parking Vault.  This is the workout of the day today - but also the FIFTH 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 - Feb 8 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!

PROGRAM A

PROGRAM A

WARM UP
Full Body Simple Warm Up

WORKOUT

EMOM Death BY:
Every Minute for as long as you can last (or 20 min):
Min 1: 6 Dumbbell Deadlifts + 1 Lateral Burpee Over DBs
Min 2: 6 Dumbbell Deadlifts + 2 Lateral Burpees Over DBs
Min 3: 6 Dumbbell Deadlifts + 3 Lateral Burpees Over  DBs
Min 4: 6 Dumbbell Deadlifts + 4 Lateral Burpees Over DBs
Min 5: 6 Dumbbell Deadlifts + 5 Lateral Burpees Over DBs....

ALWAYS do 6 Dumbbell Deadlifts and add one lateral DB Burpee each minute until you reach 20 min or you can't make it in time for the next minute!

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

RX + Option 1 Men/Women: 6 Alternating Single Leg Deadlifts
RX+ Option 2: Keep both legged deadlifts but use heavier dumbbells!

Score: Number of Completed Minutes(Rounds) + any Additional Reps Into the Next Minute (Round)
Goal: Don't get sloppy!  We want you to get at least 10 min!

This is going to feel pretty easy for the first few rounds but don't be fooled, after about the 6-7 minute mark things heat up quick!

Choose a load you can go unbroken for sure. Focus on solid movement no matter what.

You have two options if you choose to go RX+. EITHER you can do deadlifts using heavier DBs OR you can do single leg deadlifts with the 40s or 25s.

For the deadlifts the DBs will start on the ground.  Feet are under the hips.  Heels are down.  Hips and knees are bent.  Hands and grip are outside of the legs.  Arms are straight.  Chest is up.  Belly tight.  Back flat!  To lift the DBs drive your heels into the ground and lift your chest.  Keep arms straight, chest up and belly tight as you stand all the way up at the top.

To lower - send your butt back. Keep your chest lifted and belly tight.  Keep those heels down.  Once the DBs go below your knees, re-bend them and bring the DBs back to the starting position under control.  Only one head of each dumbbell needs to touch at the bottom!

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

PROGRAM B*

PROGRAM B

WARM UP
Full Body Simple Warm Up
Pull Up Warm Up

WORKOUT

EMOM Death BY:
Every Minute for as long as you can last (or 20 min):
Min 1: 4 Heavy Deadlifts + 1 Lateral Burpee Over Bar
Min 2: 4 Heavy Deadlifts + 2 Lateral Burpees Over Bar
Min 3: 4 Heavy Deadlifts + 3 Lateral Burpees Over Bar
Min 4: 4 Heavy Deadlifts + 4 Lateral Burpees Over Bar
Min 5: 4 Heavy Deadlifts + 5 Lateral Burpees Over Bar...

ALWAYS do 4 Deadlifts and add 1 Lateral Burpee Over Bar each minute until you reach 20 min or you can't make it in time for the next minute!

RX Men: 155-205# Deadlift
RX Women: 105-135# Deadlift

RX + Men: 225-275# Deadlift
RX + Women: 155-185# Deadlift

Good scaled weight ideas:
Men: 135#
Women: 85#

Score: Total Number of Completed MINUTES(Rounds) + Any Reps into the Next Minute (Round)
Goal: Choose a weight that is heavy for you, but you will always be able to do 4 with good form. Get at least 10 min!

GO LIGHTER THAN THESE WEIGHTS IF YOU
NEED TO.  THESE ARE JUST ROUGH ESTIMATES!!!

This may feel pretty easy for the first few rounds but don't be fooled, after about the 6-7 minute mark things heat up quick!

On the first minute, do 4 deadlifts and one lateral burpee. Then rest for the remainder of the minute. On the second minute, it's 4 deadlifts and 2 burpees. Then rest until minute 3. Keep going like that until you can't do all the burpees in that minute or you hit 20 minutes!

Choose a load that is challenging but you can go unbroken for sure. Focus on solid movement no matter what.

Remember these are lateral burpees!

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

MAMA MODIFICATIONS

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.

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

The Vault "CINCO" Shift Demo

The Vault "CINCO" Shift Tip

The Vault "CINCO" Shift Subs and Mods

SHIFT WARM UP

Simple SHIFT Warm Up

SHIFT WORKOUT

AMRAP 10 Min
(As Many Rounds and Reps as Possible in 10 Min)
5 Kettlebell/Dumbbell Deadlifts
1 Burpee
5 Kettlebell/Dumbbell Deadlifts
2 Burpees
5 Kettlebell/Dumbbell Deadlifts
3 Burpees...

Keep doing 5 Deadlifts and adding 1 Burpee each round.
Get as far as you can in 10 min!

Idea weight for Men: 40-60# Single KB/DB - or - pair of lighter dumbbells
Idea weight for Women: 25-40# Single KB/DB - or - pair of lighter dumbbells

Score: Total REPS added up at the end!
Goal: Get through the 5 + 8 or more!!

For this workout you will start with 5 deadlifts + 1 burpee. Then 5 deadlifts + 2 burpees. You will keep doing 5 deadlifts and add 1 burpee each round until the 10 minutes is up!

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

MAMA MODIFICATIONS

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.

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

2420

Barbell version

TIP DB TURKISH GET UP FEB 4TH 2020

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW | THORACIC SPINE RELEASE
POST: DECOMPRESSION SEQUENCE OR CHEST OPENER

* Indicates the original version of the workout. This means when the workout was programmed, this is the version the coach had in mind. We adapt this workout to fit the other equipment variations. As always, pick a version of the workout that works for you, your schedule, and equipment available.

PROGRAM A*

PROGRAM A

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

Workout

800 Meter Run
then
3 Rounds
40 Alternating Step Ups (Unweighted)
20 Pull Ups
10 Turkish Get Ups (5 per side)
then
800 Meter Run

RX Men (for get ups): 35-55#
RX Women (for get ups): 20-35#

RX+ Men/Women: Take reps to 60 / 30 / 10 (only do this if you can do the pull ups in no more than 3-4 sets at that number)

Score: Total Time
Goal: Under 25 Min

Not including the runs, each round should take 5-6 minutes. Check out the other programs for more options!

For the 800m run, you're working with 4-5 minutes.  Shorten the distance as needed to fit the time window.

If unable to run due to space or weather purposes - do 2 min double/single unders or toe taps to a low target at the beginning of each round rather than the 800s at the beginning and end.

For the step ups, ideally the height is 18-20" for women and 22-24" for men. Pick a height that challenges you, but allows you to keep moving and that you feel comfortable stepping up AND down.

Alternate feet with each step (so a set of 40 will be 20 per side).  Put your whole foot on the step, keep your chest up, drive off of the heel and stand all of the way up!

For the pull ups you may do strict, kipping/butterfly or ring/trx row. Choose a version you can do all 20 in max 4 sets.

You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.

Hitting every position in the Turkish get up is extremely important so take your time on these and go as light as you need to. Use a shoe if you need to!

Start on your back. Holding the weight in your right hand, extend your arm straight up in the air. Bend your right knee so your right foot is flat on the floor.

Bring your left arm out to the side about 45°. Keep your right arm vertical for the entire movement. Roll onto your left forearm, then up to your left hand. Sweep your left leg under and behind your right leg so some of your weight is on your left shin.

Raise your left hand off the floor and come up into a lunge position. Stand up all the way.

To complete the rep, retrace your steps back down until you are lying on your back.

PROGRAM B

PROGRAM B

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

WORKOUT

800 Meter Run
then
3 Rounds
40 Alternating Step Ups (Unweighted)
20 Pull Ups
20 Shoot Thru
then
800 Meter Run

No weight needed for this version!

RX+ Men/Women: Take reps to 60 / 30 / 20 (only do this if you can do the pull ups in no more than 3-4 sets at that number)

Score: Total Time
Goal: Under 25 Min

Not including the runs, each round should take 5-6 minutes. Check out the other programs for more options!

For the 800m run, you're working with 4-5 minutes.  Shorten the distance as needed to fit the time window.

If unable to run due to space or weather purposes - do 2 min double/single unders or toe taps to a low target at the beginning of each round rather than the 800s at the beginning and end.

For the step ups, ideally the height is 18-20" for women and 22-24" for men. Pick a height that challenges you, but allows you to keep moving and that you feel comfortable stepping up AND down.

Alternate feet with each step (so a set of 40 will be 20 per side).  Put your whole foot on the step, keep your chest up, drive off of the heel and stand all of the way up!

For the pull ups you may do strict, kipping/butterfly or ring/trx row. Choose a version you can do all 20 in max 4 sets.

For the step ups, ideally the height is 18-20" for women and 22-24" for men. Pick a height that challenges you, but allows you to keep moving and that you feel comfortable stepping up AND down.

Alternate feet with each step (so a set of 40 will be 20 per side).  Put your whole foot on the step, keep your chest up, drive off of the heel and stand all of the way up!

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.

Forward and back = 1 rep.

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

PROGRAM C

PROGRAM C

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

Workout

1000 Meter Row
or
60 Cal Bike Men / 44 Cal Bike Women
then
3 Rounds
40 Alternating Step Ups (Unweighted)
20 Pull Ups
10 Turkish Get Ups (5 per side)
then
1000 Meter Row
or
60 Cal Bike Men / 44 Cal Bike Women

RX Men (for get ups): 35-55#
RX Women (for get ups): 20-35#

RX+ Men/Women: Take reps to 60 / 30 / 10 (only do this if you can do the pull ups in no more than 3-4 sets at that number)

Score: Total Time
Goal: Under 25 Min

Not including the bike/row, each round should take 5-6 minutes. Check out the other programs for more options!

For the bike/row, you're working with 4-5 minutes.  Shorten the distance as needed to fit the time window.

For the step ups, ideally the height is 18-20" for women and 22-24" for men. Pick a height that challenges you, but allows you to keep moving and that you feel comfortable stepping up AND down.

Alternate feet with each step (so a set of 40 will be 20 per side).  Put your whole foot on the step, keep your chest up, drive off of the heel and stand all of the way up!

For the pull ups you may do strict, kipping/butterfly or ring/trx row. Choose a version you can do all 20 in max 4 sets.

You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.

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

Hitting every position in the Turkish get up is extremely important so take your time on these and go as light as you need to. Use a shoe if you need to!

Start on your back. Holding the weight in your right hand, extend your arm straight up in the air. Bend your right knee so your right foot is flat on the floor.

Bring your left arm out to the side about 45°. Keep your right arm vertical for the entire movement. Roll onto your left forearm, then up to your left hand. Sweep your left leg under and behind your right leg so some of your weight is on your left shin.

Raise your left hand off the floor and come up into a lunge position. Stand up all the way.

To complete the rep, retrace your steps back down until you are lying on your back.

MAMA MODIFICATIONS

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

DB 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

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.

1/2 or 1/4 TURKISH GET UPS - If you are not comfortable getting down and up from the floor, try subbing BIRTHFIT DB WINDMILLS. If you're pregnant or in the rehab stage of postpartum feel free to sub any of the Core Functional Progressions! You can also try Overhead Plate Hold/March, Palloff Press, BIRTHFIT Dumbbell Windmill, BIRTHFIT Banded Woodchop,or Waiter Walk. (SEE BIRTHFIT YOUTUBE LIBRARY FOR DEMOS).

SHIFT 020420

200402_SHIFT TIP

SHIFT WARM UP

Full Body Shift Warm Up
Running Warm Up

SHIFT WORKOUT

6 Rounds
1 Min Jog, Row, Bike, Taps, Single Unders, or Low Step Ups
20 Alternating Unweighted Step Ups
10 Ring/TRX Rows, Banded Pull Downs, or Bent Over Rows
3 Half Turkish Get Ups Right
3 Half Turkish Get Ups Left

Suggested weight= Super Light for the Get Ups or Even No Weight at All.

Score: Total Time
Goal: Under 20 Min

**MAKE SURE TO WATCH THE DEMO VIDEO FOR THE TURKISH GET UPS!!For the 1 minute you will choose from single unders (jump rope), low step ups, taps, a jog/run, bike, or row.

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
12-20" for women and
16-24" for men.

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 20 you will do  10 per leg

If you are doing the TRX/Ring/Bar in Rack option - just remember that the more parallel your body is to the ground - the more difficult these become.  Make sure you start with straight arms at the bottom - keep the body rigid and belly tight - and pull all of the way to your chest at the top.

Bent over rows will be 5 on each arm.

For the half Turkish get ups these are more of a strength/skill movement more  than anything.  Try and slow this movement down and focus on hitting the positions we list below.

You will lie on the floor with the weight in your right hand. Press it up to lockout (like the top of a bench press).  Your right knee will be bent with the foot on the floor.  Your left arm will be out to the side and straight.  KEEP YOUR EYES ON THE WEIGHT THROUGHOUT THE MOVEMENT.

Roll onto your left elbow pressing into the weight in your right hand.  Come onto your left hand.  PULL your left leg back and through to the knee behind you (keep pressing and looking at that weight!). Now you are in the bottom of a lunge.

On the way back down its reverse.    Place the left hand on the ground.  Sweep the left leg through to a sitting position.  Come down to the left elbow.  Roll back to a lying position. This is a challenging movements so feel free to ditch the weight and just focus on the positions.

If you are unable to come all the way up to the lunge position you can scale to just - elbow to hand like a half crunch.

MAMA MODIFICATIONS

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

DB 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

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.

1/2 or 1/4 TURKISH GET UPS - If you are not comfortable getting down and up from the floor, try subbing BIRTHFIT DB WINDMILLS. If you're pregnant or in the rehab stage of postpartum feel free to sub any of the Core Functional Progressions! You can also try Overhead Plate Hold/March, Palloff Press, BIRTHFIT Dumbbell Windmill, BIRTHFIT Banded Woodchop,or Waiter Walk. (SEE BIRTHFIT YOUTUBE LIBRARY FOR DEMOS).

2520

TIP WORKOUT FEB 5TH 2020

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
POST(best as a finisher): SUNS OUT GUNS OUT
EITHER(can be warm up or finisher): GYMNASTICS

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: AIRPLANE STRETCH | PIGEON STRETCH
POST: SCIATICA/PIRIFORMIS | LOWER BACK RELEASE

* Indicates the original version of the workout. This means when the workout was programmed, this is the version the coach had in mind. We adapt this workout to fit the other equipment variations. As always, pick a version of the workout that works for you, your schedule, and equipment available.

PROGRAM A*

PROGRAM A

WARM UP
Squat Warm Up
Shoulder Warm Up

WORKOUT

30 Dumbbell Squats
20 Dumbbell Push Press
30 Dumbbell Lungesters
20 Dumbbell Push Press
30 Dumbbell Squats

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

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

Score: Total Time
Goal: Under 14 Min

Wait what?  Ha ha ha. This one is all Miranda!

Choose a load that you can perform at least 7-10 reps of the squats and push presses at a time. Break up the first set of squats and push presses early and often enough so that you don't fall apart on the lungesters.

For these squats hold the DBs at the shoulder. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all the way up at the top.

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.

Dumbbell Lungesters begin with the dumbbells on the shoulders with the elbows in front.  You may perform the lunges portion as reverse stepping or forward stepping.  Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground.  Don't allow the forward knee to cave in.  Keep the belly tight and chest up.  You will perform a lunge on each side.
AND THEN
Put the feet at shoulder width apart.  Heels down.  Dumbbells still at the shoulders with the elbows high.  Reach the butt back and down.  Keep the heels down and drive the knees out.  Keep the chest up and belly tight. Get the butt lower than the knees at the bottom.  Drive up hard and fast out of the squat.  Pop the dumbbells off of the shoulders.  Keep the belly tight and press the dumbbells straight up to lock out - finishing with the biceps by the ears!

PROGRAM B

PROGRAM B

WARM UP
Squat Warm Up
Overhead Warm Up

WORKOUT

30 Barbell Back Squats
20 Barbell Push Press
30 Barbell Lungesters
20 Barbell Push Press
30 Barbell Back Squats

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

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

Score: Total Time
Goal: Under 14 Min

Wait what?  Ha ha ha. This one is all Miranda!

Choose a load that you can perform at least 7-10 reps of the squats and push presses at a time. Break up the first set of squats and push presses early and often enough so that you don't fall apart on the lungesters.

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

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.

Barbell Lungesters start with the bar on the shoulders with the elbows in front.  You may perform the lunges portion as reverse stepping or forward stepping.  Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground.  Don't allow the forward knee to cave in.  Keep the belly tight and chest up.  You will perform a lunge on each side.
AND THEN
Put the feet at shoulder width apart.  Heels down. Barbell still at the shoulders with the elbows high.  Reach the butt back and down.  Keep the heels down and drive the knees out.  Keep the chest up and belly tight. Get the butt lower than the knees at the bottom.  Drive up hard and fast out of the squat.  Pop the barbell off of the shoulders.  Move your face out of the way. Keep the belly tight and press the barbell straight up to lock out - finishing with the

PROGRAM C

PROGRAM C

WARM UP
Squat Warm Up
Shoulder Warm Up

WORKOUT

30 Sandbag Back Squats
20 Sandbag Push Press
30 Sandbag Lungesters
20 Sandbag Push Press
30 Sandbag Back Squats

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

Score: Total Time
Goal: Under 14 Min

Wait what?  Ha ha ha. This one is all Miranda!

Choose a load that you can perform at least 7-10 reps of the squats and push presses at a time. Break up the first set of squats and push presses early and often enough so that you don't fall apart on the lungesters.

Both Push Press and Lungesters can be front rack or side to side.

For these squats, the sandbag 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! Stand all the way up at the top.

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.

Sandbag Lungesters start with the bag on the biceps with the elbows high.  You may perform the lunges portion as reverse stepping or forward stepping.  Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground.  Don't allow the forward knee to cave in.  Keep the belly tight and chest up.  You will perform a lunge on each side.
AND THEN
Put the feet at shoulder width apart.  Heels down. Sandbag still on the biceps with the elbows high.  Reach the butt back and down.  Keep the heels down and drive the knees out.  Keep the chest up and belly tight. Get the butt lower than the knees at the bottom.  Drive up hard and fast out of the squat.  Pop the sandbag up, move your face out of the way. Keep the belly tight and press the bag straight up to lock out - finishing with the biceps by the ears!  Rib

MAMA MODIFICATIONS

Lungesters - 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. Option to sub: Thrusters, Weighted Step Ups, Weighted Lateral Step Ups, Lunge + Lunge + Air Squat, Goblet/DB Squat

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 020520

200502_SHIFT TIP

SHIFT WARM UP

Super Simple Shift Warm Up

SHIFT WORKOUT

30 Air Squats
20 Shoulder Press
30 Unweighted Lungesters
20 Shoulder Press
30 Air Squats

**If you want to add a light DB or KB to the goblet position for the squats and lungesters - go for it!  Note it in comments.

Score: Total Time
Goal: Under 12 Min

For this workout you will do a Lungester sandwich! 30 squats, 20 press, 30 lung ester, then 20 press, and finishing with 30 air squats.

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

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.

For the shoulder press you can use a KB, a single dumb bell, or two. Focus on keeping the rib cage down, bring the dumbbells all the way down to the shoulders each time and get them completely locked out overhead with the biceps in the ears!

For the unweighted Lungesters  you may perform the lunges portion as reverse stepping or forward stepping.  Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground.  Don't allow the forward knee to cave in.  Keep the belly tight and chest up.  You will perform a lunge on each side.

THEN

Put the feet at shoulder width apart.  Heels down.   Reach the butt back and down.  Keep the heels down and drive the knees out.  Keep the chest up and belly tight. Get the butt lower than the knees at the bottom.  Then stand up up all the way.

If you are unable to lunge you can sub a alternating step up on each side + a body weight squat. Make sure to put your WHOLE foot on the step each time.   Lower under control and switch feet.  Then you will perform the body weight squat.

For the goblet position hold the weight at the chest/shoulders

MAMA MODIFICATIONS

Lungesters - 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. Option to sub: Thrusters, Weighted Step Ups, Weighted Lateral Step Ups, Lunge + Lunge + Air Squat, Goblet/DB Squat

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.

2620

TIP BW PUSH UP TAP TAP FEB 6TH 2020

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW | CHEST OPENER
POST: COOL DOWN FLOW | STRESS RELIEF

* Indicates the original version of the workout. This means when the workout was programmed, this is the version the coach had in mind. We adapt this workout to fit the other equipment variations. As always, pick a version of the workout that works for you, your schedule, and equipment available.

PROGRAM A*

PROGRAM A

WARM UP
Full Body Simple Warm Up
Box Jump Warm Up

WORKOUT

AMRAP 12 Min
(As Many Rounds and Reps as Possible in 12 Min)
1 Push Up + Tap + Tap
1 Jump OVER
2 Push Up + Tap + Tap
2 Jump OVER
3 Push Up + Tap + Tap
3 Jump OVER...
Keep adding 1 rep per movement and get as far as possible in 12 Min!

No weight needed today!

Jump Over Height Suggestions:
Men: 22-24"
Women: 18-20"

(You can jump over ANYTHING! A laundry basket, a bench, a PVC pipe on a chair - whatever!)

Score: Total Reps Added Up at the End!
Goal: Over 200 Reps - this is almost through the round of 14s

Think about the pace you will be moving at in the round of 8. Try to start this one at that pace. This will help make sure you don't come too hot out of the gate!

For the push up + 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.

Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor.  Stay engaged.  Press back up to the the top until arms are totally straight. Then tap your left shoulder with your right hand and your right shoulder with your left hand.

If you need to lower to your knees for the push ups go for it. Go back to your toes for the taps.

For the Jump Overs, use a bench, box, hamper, balance a pvc off the edge of a box or use whatever you can find and jump over it!  For the men, use 22-24in height.  18-20in for the women. Remember to practice a soft landing and keep your knees from caving in on both the jump and the landing.

If jumping is not an option, go with a heavy Russian kettlebell or DB swing.

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up
Box Jump Warm Up

WORKOUT

AMRAP 12 Min
(As Many Rounds and Reps as Possible in 12 Min)
1 Handstand Push Up + Tap + Tap
1 Jump OVER
2 Handstand Push Up + Tap + Tap
2 Jump OVER
3 Handstand Push Up + Tap + Tap
3 Jump OVER...
Keep adding 1 rep per movement and get as far as possible in 12 Min!

No weight needed today!

Jump Over Height Suggestions:
Men: 22-24"
Women: 18-20"

(You can jump over ANYTHING! A laundry basket, a bench, a PVC pipe on a chair - whatever!)

Score: Total Reps Added Up at the End!
Goal: Over 200 Reps - this is almost through the round of 14s

The handstand push ups + taps will catch up to you quick on this one. Break them up early to avoid going to failure. Focus on smooth, controlled movement over all out speed!

For the handstand push ups + taps, 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!

When you get to the top, shift your weight into your right arm. Raise your left hand off the floor to tap your left shoulder. Then plant your left hand and tap your right hand to your right shoulder. Push the floor away from you with the planted arm and keep your belly tight!

For the Jump Overs, use a bench, box, hamper, balance a pvc off the edge of a box or use whatever you can find and jump over it!  For the men, use 22-24in height.  18-20in for the women. Remember to practice a soft landing and keep your knees from caving in on both the jump and the landing.

If jumping is not an option, go with a heavy Russian kettlebell or DB swing.

MAMA MODIFICATIONS

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

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

SHIFT 020620

200206_SHIFT TIP

SHIFT WARM UP

Super Simple Shift Warm Up

SHIFT WORKOUT

10 Min AMRAP
(As Many Rounds and Reps as Possible in 10 Min)
1 Push Up + Tap + Tap
1 DB/KB Jump OVER (Facing)
2 Push Up + Tap + Tap
2 DB/KB Jump OVER
3 Push Up + Tap + Tap
3 DB/KB Jump OVER
.....

Keep adding 1 rep of each per movement and get as far as you can in 10 min.

Honestly - this is exactly the same as the Program A version of this workout today (minus 2 min).

Score: Total Reps added up at the end!
Goal: Get through at least the 10s!

For this workout you will start with 1 push up + tap + tap, then 1 kb/db jump over FACING. Then 2,2 then 3,3...You will keep adding 1 of each movement and get as high was you can in the 10 minutes.

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. You can do the taps on your toes, Kees, or even elevated!

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

For the Dumbbell/KB jump over you will stand facing  the  Dumbbell/KB and jump over it. You can scale to a line if you are intimidated to go over something. You can also  sub a little skip over.

If jumping or skipping is out of the questions you can perform an eye level KB swing.

MAMA MODIFICATIONS

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

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

2720

TIP WORKOUT FEB 7TH 2020

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE | COUCH STRETCH
POST: HIPS | THORACIC SPINE RELEASE

* Indicates the original version of the workout. This means when the workout was programmed, this is the version the coach had in mind. We adapt this workout to fit the other equipment variations. As always, pick a version of the workout that works for you, your schedule, and equipment available.

PROGRAM A

PROGRAM A

WARM UP
Running Warm Up
Dumbbell Clean Warm Up
Shoulder Warm Up

Workout

Every 2 Min for 20 Min:
Run 100 Meters (50 out - 50 back)
6 Dumbbell Power Cleans
6 Dumbbell Front Squats
6 Dumbbell Jerks

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

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

**Go heavy but with the goal of unbroken.  You should be getting at LEAST 30 seconds rest per round.

Score: Slowest Round ONLY
Goal: Under 1:20

The goal here is to complete each round in 1:20-1:30 at the most. Choose a load you can go unbroken!

100 Meter run should basically be a sprint. If you can't run for any reason, try 30 seconds of burpees, mountain climbers, or jumping lunges!

DB power clean starts with the DBs on the ground outside the feet, which are 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.

For front squats, dumbbells are resting on the shoulders with elbows high!  Keep the chest up, AND belly tight!

Reach the butt back and lower until your butt is below your knees. Keep the chest and elbows high. Drive your knees out and keep the heels down throughout.  Do not go so low that the back starts to round.

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

For Push Jerks, the DBs will start on the shoulders with the elbows in front.  Your feet are under your hips and your heels are down.  Stand tall, belly tight.

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

PROGRAM B*

PROGRAM B

WARM UP
Running Warm Up
Barbell Clean Warm Up
Overhead Warm Up

Workout

Every 2 Min for 20 Min:
Run 100 Meters (50 out - 50 back)
3 Power Cleans
3 Front Squats
3 Jerks

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

RX+ Men: 135-185#+
RX+ Women: 95-125#+

**Go heavy but with the goal of unbroken.  You should be getting at LEAST 30 seconds rest per round.

Score: Slowest Round ONLY
Goal: Under 1:20

The goal here is to complete each round in 1:20-1:30 at the most. Choose a load you can go unbroken!

100 Meter run should basically be a sprint. If you can't run for any reason, try 30 seconds of burpees, mountain climbers, or jumping lunges!

For the Power Clean, start with feet hip width apart, bar 1" from the shins, gripping the bar outside your legs.

Hips are back, knees bent, chest up, belly tight with back flat.

Push your heels down as you stand. Arms stay straight. Once the bar clears the knees, lift your chest and extend your knees and hips fast. Imagine you are jumping. Rotate your elbows around the bar to receive it on your shoulders in a partial squat. Stand up all the way.

For front squats, make sure the bar is resting on the shoulders with a loose fingertip grip and elbows high. Keep the chest up and belly tight!

Reach the butt back and lower down below the knee. Keep the elbows and chest up as you descend. Drive the knees out and keep the heels down throughout. 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.

The Push Jerk starts with the bar high on the shoulders with the elbows in front. Your feet are under your hips and your heels are down.  Stand tall, belly tight.

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

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

Bend your knees as you lower the bar.

PROGRAM C

PROGRAM C

WARM UP
Barbell Clean Warm Up
Overhead Warm Up

Workout

Every 2 Min for 20 Min:
Row 125 Meters
or
Bike 8 Cal Men / 6 Cal Women
3 Power Cleans
3 Front Squats
3 Jerks

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

RX+ Men: 135-185#+
RX+ Women: 95-125#+

**Go heavy but with the goal of unbroken.  You should be getting at LEAST 30 seconds rest per round.

**This version can also obviously be done with the dumbbell  option from Program A

Score: Slowest Round ONLY
Goal: Under 1:20

The goal here is to complete each round in 1:20-1:30 at the most. Adjust the distance/cal so the bike/row is 30 seconds or less. Choose a load you can go unbroken!

For the Power Clean, start with feet hip width apart, bar 1" from the shins, gripping the bar outside your legs.

Hips are back, knees bent, chest up, belly tight with back flat.

Push your heels down as you stand. Arms stay straight. Once the bar clears the knees, lift your chest and extend your knees and hips fast. Imagine you are jumping. Rotate your elbows around the bar to receive it on your shoulders in a partial squat. Stand up all the way.

For front squats, make sure the bar is resting on the shoulders with a loose fingertip grip and elbows high. Keep the chest up and belly tight!

Reach the butt back and lower down below the knee. Keep the elbows and chest up as you descend. Drive the knees out and keep the heels down throughout. 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.

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

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

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

Bend your knees as you lower the bar.

MAMA MODIFICATIONS

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

POWER/SQUAT CLEANS - You could less weight or starting from the hang. For pregnant mamas with bellies that interrupt the most efficient path of the bar, be sure to sub DBs for the bar so you are not training incorrect movement patterns.

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 020720

200702_SHIFT TIP

SHIFT WARM UP

Simple Shift Warm up
Squat Warm Up

SHIFT WORKOUT

10 Rounds
30 Seconds Jog, Row, Bike, Taps, Single Unders, or Low Step Ups
5 KB/DB Deadlifts
4 Goblet Squats
3 Shoulder Press

Idea weight for Men: Single 35-55# KB/DB - or - Pair of lighter DBs.
Idea weight for Women: Single 12-24# KB/DB -or- Pair of lighter DBs

Score: Total Time
Goal: Under 14 Min

For this workout you will complete 10 rounds of the 30 seconds of moving, followed by 5 deadlifts, 4 goblet squats, and 3 shoulder press.

For the first part you will choose from single unders (jump rope), low step ups, taps, a jog/run, bike, or row.

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 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!

For the shoulder press keep the rib cage down, bring the dumbbells or KB all the way down to the shoulders each time and get the object completely locked out overhead with the biceps in the ears! Try to not lean back as you press up!

MAMA MODIFICATIONS

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

POWER/SQUAT CLEANS - You could less weight or starting from the hang. For pregnant mamas with bellies that interrupt the most efficient path of the bar, be sure to sub DBs for the bar so you are not training incorrect movement patterns.

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.

2820

TIP WORKOUT FEB 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 SWAP(skip the main workout and do one of these instead): ENDURANCE | SANDBAG

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

* Indicates the original version of the workout. This means when the workout was programmed, this is the version the coach had in mind. We adapt this workout to fit the other equipment variations. As always, pick a version of the workout that works for you, your schedule, and equipment available.

PROGRAM A*

PROGRAM A

WARM UP
Full Body Simple Warm Up
Running Warm Up

WORKOUT

30 Devil Press
400 Meter Farmer Carry
Rest 2 Minutes
400 Meter Farmer Carry
30 Devil Press

RX Men: 40# DBs
RX  Women: 25# DBs

RX+ Men/Women: Go faster

**You can go heavier - but we don't think it's really necessary for this one!

Score: Total Time
Goal: Under 22 MIn

These two sections are a bit grueling so pick a pace and a load that you can just keep moving.

The carry should take you about 4 minutes and you should be able to complete at least 5 devil presses a minute.

A devil press is BASICALLY a burpee with dumbbells in your hands.  You do a push up with hands on the dumbbells, jump or step the feet in.  Pick the dumbbells up from between the feet with heels down and arms straight (keep the back flat!!).  Use the power from the legs and the hips to basically complete a combination KB Swing - clean and jerk - snatch.

The movement finishes with the elbows locked and biceps by the ears!  Control the lower and keep the back flat as you set up for the next rep!

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 400m, it should take about 4 minutes.   If it's much slower or you are breaking a lot, go to a single dumbbell and switch hands at the halfway point.

If unable to carry due to weather, try 4 min of a low step up holding your dumbbells (putting down when needed).

PROGRAM B

PROGRAM B

WARM UP
Full Body Simple Warm Up

WORKOUT

50 Plate Burpees
400 Meter Bear Hug Plate Carry
Rest 2 Minutes
400 Meter Bear Hug Plate Carry
50 Plate Burpees

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

RX+ Men/Women: Go faster

**You can go heavier - but we don't think it's really necessary for this one!

Score: Total Time
Goal: Under 22 Min

These two sections are a bit grueling so pick a pace and a load that you can just keep moving.

The carry should take you about 4 minutes and you should be able to complete at least 8-10 plate burpees a minute.

The Plate Burpee starts standing with a plate on the floor in front of you. Hinge forward, bend your knees and plant your hands on the plate. Step or jump your feet back to a plank position and immediately lower knees and hips to the floor, chest to the plate. Press back up, step or jump your feet back in and stand up. As you stand you will take the plate with you and press it overhead.  Keep the plate close to your body on the way up and keep your belly tight!

For the plate bear hug carry, hold the plate to your chest while you walk/jog 400m. Keep your core engaged the whole time and take short breaks if you need to.

If unable to carry due to weather, try 4 min of a low step up holding your plate to your chest (putting down when needed).

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up

WORKOUT

30 Sandbag Burpees
400 Front Rack or Bear Hug Sandbag Carry
Rest 2 Minutes
400 Meter Front Rack or Bear Hug Sandbag Carry
30 Sandbag Burpees

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

RX+ Men/Women: Go faster

**You can go heavier - but we don't think it's really necessary for this one!

Score: Total Time
Goal: Under 22 Min

These two sections are a bit grueling so pick a pace and a load that you can just keep moving.

The carry should take you about 4 minutes and you should be able to complete at least 5 sandbag burpees a minute.

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

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

For the sandbag bear hug carry, hold the bag to your chest while you travel 400m. Keep your core engaged the whole time and take short breaks if you need to.

If you choose front rack carries, the bag will be resting on your biceps while you keep your upper arms parallel to the ground. Super important to keep the belly tight with this one!

If unable to carry due to weather, try 4 min of a low step up either bear hugging your bag or keeping it in the front rack (putting down when needed).

TEAM VERSION

TEAM VERSION

WARM UP
Full Body Simple Warm Up
Running Warm Up


WORKOUT

Partner 1: 400 Meter Farmer Carry
Partner 2: Max Reps Devil Press
Then Switch
Partner 1: Max Reps Devil Press
Partner 2: 400 Meter  Farmer Carry
Rest 3 Min

Then
Partner 1: 200 Meter Farmer Carry
Partner 2: Max Reps Devil Press
Then Switch
Partner 1: Max Reps Devil Press
Partner  2: 200 Meter Farmer Carry

RX Men: 40# DBs
RX  Women: 25# DBs

RX+ Men/Women: Go faster

**You can go heavier - but we don't think it's really necessary for this one!

Score: Total Reps Devil Press + Put Total Time in Comments
Goal: 120 Reps

These two sections are a bit grueling so pick a pace and a load that you can just keep moving.

The 400m carry should take you about 4 minutes (2 min for the 200m) and you should be able to complete at least 5 devil presses a minute.

Remember you and your partner are both working at the same time just on opposite movements.

A devil press is BASICALLY a burpee with dumbbells in your hands.  You do a push up with hands on the dumbbells, jump or step the feet in.  Pick the dumbbells up from between the feet with heels down and arms straight (keep the back flat!!).  Use the power from the legs and the hips to basically complete a combination KB Swing - clean and jerk - snatch.

The movement finishes with the elbows locked and biceps by the ears!  Control the lower and keep the back flat as you set up for the next rep!

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 400m, it should take about 4 minutes. The 200m about 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.

If unable to carry due to weather, try 4 min of a low step up holding your dumbbells (putting down when needed).

MAMA MODIFICATIONS

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

4 Rounds
10 x (2 Jumping Lunge + 1 Jumping Squat)
50 Mountain Climbers
Rest 1 min
20 Side to Side Lateral Step Ups
50 Russian Twists
Rest 1 min

Idea weight for Russian Twists:
Men: 25-35# DB/Plate/KB or Med Ball
Women: 15-20# DB/Plate/KB or Med Ball

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

Your score will be the time it takes to complete but the idea here is not to sprint through this. Smooth, controlled movement is the way to go!

So to start you'll do 2 jumping lunges, one with your left foot forward and one with your right foot forward. Then do a jumping squat. All of that equals one. Do 10 like that.

Switch the jumping lunges and squats to reverse lunges and air squats if you need to.

For the jumping lunge, start with your feet hip width apart. Jump and land with one foot forward, the other foot back and lower with control until your back knees makes contact with the ground. Keep your belly tight, chest up and eyes forward.

Your feet should strike the floor at the same time. From this position, jump and switch your feet to do a jumping lunge on the other side.

Next, jump into a squat position with feet about shoulder width apart, chest up, back flat. Lower all the way into the bottom of a squat with butt below knees then jump enough to extend your ankles, knees, and hips all the way.

For the Mountain Climbers every time a knee comes up it counts as a rep.  So right knee = 1 rep.  Left knee = 1 rep. Keep a tight plank position with shoulders over wrists.

Each side step up counts as one rep so you will do 10 per side but alternating.  Go lower on the step up if necessary for you!

Make sure for each rep you drive off of the heel and don't allow your knee to come in.  Stand all of the way up on the box then side step down off the other side.

For the Russian twists you may use a dumbbell, plate, or med ball.  Each tap will equal 1 rep!

MAMA MODIFICATIONS

JUMPING LUNGES - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do a smaller step/less range of motion, or sub steppingstep up lunges. 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 a squat jump.

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

RUSSIAN TWISTS - Please note it is important to avoid deep twisting motion during pregnancy and in the immediate postpartum period. Consider subbing: Pallof Press, BIRTHFIT Functional Progression 2, BIRTHFIT Dumbbell Windmill, BIRTHFIT Banded Woodchop (see BIRTHFIT youtube channel for demos)

WARM UP

Full Body Warm Up

SANDBAG

3 ROUNDS OF
400 Meter Run
Into
3 Rounds
9 Side to Side Sandbag Thruster
6/4 Push up + lateral sandbag drag.

REST 1 Min Between Rounds

RX Men: 50-60# Sandbag
RX Women: 25-40# Sandbag

RX+ 4 Rounds

Score: Total Time including the Rest.
Goal: Under 30 min

Alright guys, Im not going to lie this one is rough.
For this one you want to make sure you chose the
appropriate weight for your bag so that you can
push to get the thruster unbroken. Try to keep the
rounds in the 5-6 min range.

For the run - the distance should take you 1:30- 2:15
given that you get a 1 min rest in between rounds.
If this is still hard for you to achieve - shorten the run a bit  to maybe 300m

If you are unable to run for space or weather reasons
you can sub Bike 30 (men)/20  (women) cal bike, Row 500 Meters
or even 2 min of Double unders, Single unders, low step ups, or taps.

For the sandbag thrusters  get the bag on one shoulder with the elbows high. Keep your feet under shoulders & heels down.
reach your butt back and down and get to the bottom of the squat position, really try to keep your elbows high while keeping the midline braced.
Stand hard and fast to pop the sandbag off of the body. Pop the bag up and over your head and onto the other shoulder.  Work to pass through a fully locked out position when the bag is over your head before lowering back down.

For the push ups + lat sandbag drag  set your feet up in a wider stance for a stronger base. Start on one side of the bag and perform a push up, make sure the chest and thighs
 touch the ground while keeping
the hips slightly elevated. Keep belly nice and tight.
Come to full lockout at top of the push up.
Reach for the sandbag with the opposite
are while keeping the hips as square as
possible, rotation of the hips will come as
your body starts to fatigue and thats fine.
Drag and toss the bag across your body underneath. Try your best to fully clear your sandbag across your body.

WARM UP
Squat Warm Up

WORKOUT

Front Squat (4 x 4 (4 Sets of 4 Tempo Squats))

Take about 12 minutes to complete this.

--- THE TEMPO IS 33X1 ---
This means lower for 3 seconds, active hold in the bottom for a full 3 seconds, drive hard back up to standing, pause for one second at the top and repeat for the remaining reps.

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.

Every 3 Minutes for 15 Min
5 Bench Press
12 Bench Jump Overs

These should be heavy, unbroken sets.  You can keep the load the same or add load between sets.All 5 sets of the bench should be a challenge. Start somewhere around 80% and either keep it the same or add a small amount of load each time.

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.

The bench jump overs are just like they sound. Two foot take off and two foot landing, jump over the bench. Then, turn and jump over again. Each jump is one rep.

GYMNASTICS

WARM UP
Pull Up Warm Up

WORKOUT

7 Min EMOM
3-6 of the following complex performed every minute for 7 min:
2 Second L Hold
1 Kip Swing
1 Toes to Bar

So one time through that is 1 rep.  Repeat for 3-6 reps each minute.You will hang from the bar and lift the legs into an L position.  Hold for 2 seconds.

From here you will lower the legs and pull your head and chest through in an arch position.  Then you will press against the bar and swing the feet forward into a hollow position.  That is 1 kip swing.

From there you will once again pull the head and chest through as the feet go behind and press into the bar as you bring the toes up!

If you are unable to do the L hang you may do a knee tuck hang.
If you are unable to do toes to bar you may do a knee up or knee to elbow.

Your score is how many total reps you did through out.
So if you did 5 per min for 7 min your score is 35.  Write what version you did in the comments.

3 X 5 SLOW LOWER DEFICIT PUSH UP
RIGHT INTO
MAX PUSH UPS
After all 3 Rounds...REST 2 MIN
THEN
3 X 1 MIN PLANK ON ELBOWS
(WEIGHTED)

Score: Total Push Ups from the Max Push Up Sets Combined

Slow Lower Deficit Push Up
You will use a plate (or stack of plates), phone books (are those still a thing?), or something under both hand to elevate your hands by about 3-4".  Make sure you don't set them up too wide.  You will perform a slow lower push up for 5 reps.  Try to lower for 3-5 seconds for each rep.  Press up at normal speed to complete lock out.

Max Push Ups
After you have completed 5 of the slow lower deficit reps you will immediately move off of the plates and do as many reps as you can of regular push ups.  These must be WITH GOOD SOLID TECHNIQUE.  No shorting the reps.  No sagging, snaking, worming, or hips up.  Chest and thighs touch at the bottom.  All of the way up at the top.

Weighted Plank on Elbows
You can do these in a vest, or with a plate on your back. If you don't have either of those as an option  you CAN do these unweighted as well.  Start with something light and only increase weight if you can hold the entire minute without starting to sag.

Your weight will be in your elbows, which should be lined up under the shoulders.  Shoulders, hips, knees and feet are in line.  Belly tight and butt squeezed.  Weight should be on the middle of the back.  If you start to sag - drop the weight or go weightless.

If holding 1 min without weight still isn't happening - you can accumulate 1 min for each set.

Every 5 minutes for 30 minutes, perform:
5 clockwise/5 counter clockwise Plate Halos
10 Upright Rows
20 Push Up + Dumbbell Pass Through
12 Ring Rows/Supine Barbell Rows

Suggested weights:
Halos:
Men: 25-45lb plate
Women: 15-25lb plate

Upright Rows/ Pass Thoughs
Men: 25-40lb DBs
Women: 15-25lb DBs

Score: Enter the weight you used for the upright row - enter other details in comments.
Goal: Perform slow controlled movements moving from one right into the next.  This should give you about 90 seconds to recover between rounds.

For the plate halos, stand holding a plate (or single DB) in front of your face. Rotate the plate around your head one direction 5 times then rotate it 5 more times the other way. Keep your belly tight!

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

For the push up and pass through you will start in a plank position with your dumbbell just to the outside your right hand. First do a push up, then with your left hand, reach under and grip your dumbbell. Pull it to the left side of your body.

Keep your belly tight and butt down. Do another push up then reach under and across with your right hand and carry the DB back to the right side of your body. Choose a load you can carry the DB all the way across to the outside of your opposite arm each time. One push up + pass though = 1 rep.

For the supine barbell row, set the bar in the rack low enough that you'll be at a challenging angle. Same if you are doing ring rows, find the right angle!

Position yourself under the bar/rings with arms straight, shoulders slightly behind the bar/rings. 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 or rib contact with the rings and lower back to straight arms.