31220

TIP BW STRICT PULL UP MAR 12TH 2020

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY
POST (best after the main workout): BUTTS AND GUTS
EITHER(can be warm up or finisher): GYMNASTICS

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW AND THORACIC SPINE RELEASE
POST: SHOULDER STRETCH AND PIGEON POSE

* 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
Pull Up Warm Up

WORKOUT

EMOM 12 Min
(Every Min on the Min for 12 Min)
8 Pause Dumbbell Squats
3-5 Strict Pull Ups (or sub)

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

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

**See below for pull up sub options

Score: Don't really worry too much about it today.  But for logging purposes just enter weight used. (if used 25s - 25# will be your score)
Goal: Make this workout challenging for both movements.

**Put note in comments for what you did for your pull ups or sub

Both movements are performed in same minute.  Choose a load on the pause squats you can do unbroken.

You can lower the reps to 1 or 2 strict pull ups each time but ideally we want you to be able to get at least 2 reps in each of the 10 rounds.  See below for other options!

Pause squats are to mimic heavy squats more closely.  1-2 second hold in a good ACTIVE position in the bottom.

Pro tip: Count the seconds out loud to make sure you get a long enough pause!

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 strict pull ups, you'll need to keep your whole body engaged and avoid using any momentum or swing. Grip the bar slightly wider than shoulder width and draw your shoulders down away from your ears. Arms should be completely straight. Squeeze your belly, your butt and your legs to create a tight position. Pull your body up until your chin is above the bar. Lower with control until arms are straight.

If you don't have strict pull ups, sub with 3 slow lowers,  banded strict pull ups,  feet elevated supine row with slow lower or bent over row with slow lower.

PROGRAM B*

PROGRAM B

WARM UP
Squat Warm Up
Pull Up Warm Up

WORKOUT

EMOM 12 Min
(Every Min on the Min for 12 Min)
6 Heavy Back Squats
3-5 Strict Pull Ups (or sub)

RX Men: 135-165#
RX Women: 85-115#

RX+ Men: 185-225#
RX+ Women: 125-155#

**See below for pull up sub options

Score: Don't really worry too much about it today.  But for logging purposes just enter weight used.
Goal: Make this workout challenging for both movements.

**Put note in comments for what you did for your pull ups or sub

Both movements are performed in same minute.  Choose a load on the back squat you can do unbroken.

You can lower the reps to 1 or 2 strict pull ups each time but ideally we want you to be able to get at least 2 reps in each of the 10 rounds.  See below for other options!

The back squats start with the bar on the back. You can either pull from the rack or clean the bar to your shoulders and push press it up and over your head to receive it on your shoulders behind the neck.

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.

For strict pull ups, you'll need to keep your whole body engaged and avoid using any momentum or swing. Grip the bar slightly wider than shoulder width and draw your shoulders down away from your ears. Arms should be completely straight. Squeeze your belly, your butt and your legs to create a tight position. Pull your body up until your chin is above the bar. Lower with control until arms are straight.

If you don't have strict pull ups, sub with 3 slow lowers,  banded strict pull ups,  feet elevated supine row with slow lower or bent over row with slow lower.

MAMA MODIFICATIONS

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

SHIFT 031220

SHIFT TIP_201203

SHIFT WARM UP

Full Body Simple Warm Up
Squat Warm Up

SHIFT WORKOUT

12 Rounds
8 Goblet Squat
6 Bent Over Row
(If using a single dumbbell/kettlebell for bent over rows - do 6 per side)

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

Score: Total Time
Goal: Under 12 Min

For this workout you will go through the 8 goblet squats and 6 bent over rows for a total of 12 rounds.

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 single arm bent over rows you will lean over against the wall, on a bench, the back of the couch - whatever.  Hold a single dumbbell/kb in one hand and let it hang from the shoulder, but pull the shoulder back.  Then with the chest lifted  - pull the weight to the rib cage area with the elbow going back.  This isn't meant to be done fast and jerky. Control the up and then show control as you lower down.

If your weight feels too heavy you may choose to do an upright row  using both hands.

MAMA MODIFICATIONS

PULL UPS - For managing the pressure of the core and pelvic floor during Early Pregnancy or later on in the Rebuilding stages of PP sub: strict pull ups or banded pull ups. To avoid any coning in the belly during 2nd/3rd Trimester or Rehab stage of PP, while hanging from the bar sub: Ring Rows, Bent Over Rows, Banded Lat Pull Downs, 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.

31320

TIP DB ALT SHOULDER PRESS MAR 13TH 2020

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE | PIGEON POSE
POST: HIPS OR COOL DOWN FLOW

* 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
Shoulder Warm Up

Workout

8 Rounds
30 Double Unders
12 Alternating Farmer Lunges
12 Alternating Dumbbell Shoulder Press (6 Per Side)

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

RX+ Men: 50# DBs / 40 Double Unders
RX+ Women: 35# DBs  / 4 Double Unders

Score: Total Time
Goal: Under 15 Min

We are looking at sub 2 minute rounds here folks! Definitely adjust the load and reduce the double under reps to make sure you can get close to that goal time. You basically want to set yourself up to be able to go unbroken the whole way. If you need to break up the shoulder presses, make it a quick reset!

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 under 40 seconds each time.  Consider lowering the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders.

The dumbbells 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.

Set up for the alternating shoulder press with the DBs on the shoulders with elbows high. Keep the rib cage down and belly tight. Press one dumbbell straight up until your elbow is locked out with bicep by the ears. Bring the dumbbell all the way down to the shoulder then press with the other arm. Each time you press is one rep so 12 reps is 6 on each arm.

PROGRAM B

PROGRAM B

WARM UP
Full Body Simple Warm Up
Overhead Warm Up

Workout

8 Rounds
30 Double Unders
12 Alternating Front Rack Lunges
8 Barbell Shoulder Press

RX Men: 75#
RX Women: 55#

RX+ Men: 95-115# / 40 Double Unders
RX+ Women: 65-75#  / 40 Double Unders

Score: Total Time
Goal: Under 15 Min

We are looking at sub 2 minute rounds here folks! Definitely adjust the load and reduce the double under reps to make sure you can get close to that goal time. You basically want to set yourself up to be able to go unbroken the whole way. If you need to break up the shoulder presses, make it a quick reset!

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 under 40 seconds each time.  Consider lowering the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders.

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.

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

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

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up
Shoulder Warm Up

Workout

8 Rounds
30 Double Unders / Sandbag Skip Overs
12 Alternating Sandbag Lunges
12 Seated Sandbag Shoulder Press

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

Score: Total Time
Goal: Under 15 Min

We are looking at sub 2 minute rounds here folks! You may need reduce the reps on the press if you have a heavier bag or reduce the double under reps to make sure you can get close to that goal time. You basically want to set yourself up to be able to go unbroken the whole way. If you need to break up the shoulder presses, make it a quick reset!

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 under 40 seconds each time.  Consider lowering the reps to fit that time window or go with dumbbell hop overs, skip overs, or double rep single unders.

For these lunges, make sure the sandbag is resting on the biceps with the elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 12 you end up doing 6 on each side.

For the seated press, sit up tall with a neutral spine. Chest up, ribcage down. Start with the bag on your shoulders/biceps, elbows high. Keep your belly tight as you press the bag straight up overhead. Lock out your arms at the top with biceps by the ears.

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.

FARMER LUNGE/UNWEIGHTED 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.

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 031320

SHIFT TIP_201303

SHIFT WARM UP

Simple Shift Warm up

SHIFT WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
20 Single Unders, Taps,DB/ Line Skip or Hop Overs
10 Unweighted Alternating Lunges
10 Overhead Press

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

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

For this workout you will go through the 20 single unders, taps,DB/ Line Skip or Hop Overs, 10 alternating lunges, and 10 overhead press for 12 minutes.

For the taps /single unders  you will do 20 per round!  You may also do Dumbbell/KB hop over. For this movement  you will stand next to the  Dumbbell/KB and jump over it laterally. 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 a low alternating step up.

The lunges should be unweighted and alternating.  This means you end up doing 5 per leg per round.  These may be forward stepping, reverse stepping, or walking lunges.  Make sure you take a long enough step each time that the front heel stays down, with the knee out, when the back knee lightly touches (or comes close).  Keep the chest up and drive through the heel to stand completely between reps.

If you are unable to lunge you may swap out single leg alternating toe touches (like a single leg deadlift with no weight).

 For the shoulder press you can use two DB on the shoulders or one DB/KB at the chest. Focus on keeping the rib cage down as you go to press up. Press the object until its   completely locked out overhead with the biceps in the ears! Then bring the dumbbells all the way down to the shoulders each time. You may also sub a seated press.

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.

FARMER LUNGE/UNWEIGHTED 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.

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.

31420

TIP WORKOUT MAR 14TH 2020

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

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

* 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

As Far as You Can Get in 20 Min
Run 200 Meters
2 Devil Press
Run 200 Meters
4 Devil Press
Run 200 Meters
6 Devil Press...

Keep adding 2 Devil Press per Round and get as far as you can in 20 Min!

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

RX+: GO faster

**You can go heavier if you really want, but we don't feel its necessary.

Score: Total Completed Devil Press Reps + 1 Rep for each 200 M completed.
Goal: 50 Devil Press+ (that's 8 reps into the round of 14s - your score would be 60; 1 rep for each run + 50 DP)

Imagine the pace you would have in the round of 8 or 10 and start at that pace. If you come out too hot on this one it will catch up to you! Remember to breathe and focus on keeping your back flat when you take the load from the ground to overhead.

For the 200m run, you're working with a minute or less.  Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

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!

Modify with a good old fashioned burpee.
Or, sub with a plate burpee.

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!

PROGRAM B

PROGRAM B

WARM UP
Full Body Simple Warm Up
Running Warm Up

WORKOUT

As Far as You Can Get in 20 Min
Run 200 Meters
2 Sandbag Burpee
Run 200 Meters
4 Sandbag Burpee
Run 200 Meters
6 Sandbag Burpee

Keep adding 2 Devil Press per Round and get as far as you can in 20 Min!

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

RX+: GO faster

Score: Total Completed Sandbag Burpee Reps + 1 Rep for each 200 M completed.
Goal: 56 Sandbag Burpee Reps + (that's through the round of 14s - your score would be 66 - 1 rep for each run + 56 Sandbag Burpee)

Imagine the pace you would have in the round of 8 or 10 and start at that pace. If you come out too hot on this one it will catch up to you! Remember to breathe and focus on keeping your back flat when you take the load from the ground to overhead.

For the 200m run, you're working with a minute or less.  Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

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!

See Program A for other burpee/devil press options!

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up

WORKOUT

As Far as You Can Get in 20 Min
Row 250 Meters
or
Bike 15 Cal Men / 11 Cal Women
2 Devil Press

Row 250 Meters
or
Bike 15 Cal Men / 11 Cal Women
4 Devil Press

Row 250 Meters
or
Bike 15 Cal Men / 11 Cal Women
6 Devil Press...

Keep adding 2 Devil Press per Round and get as far as you can in 20 Min!

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

RX+: GO faster

**You can go heavier if you really want, but we don't feel its necessary.

Score: Total Completed Devil Press Reps + 1 Rep for each Row/Bike completed.
Goal: 50 Devil Press+ (that's 8 reps into the round of 14s - your score would be 60; 1 rep for each run + 50 DP)

Imagine the pace you would have in the round of 8 or 10 and start at that pace. If you come out too hot on this one it will catch up to you! Remember to breathe and focus on keeping your back flat when you take the load from the ground to overhead.

For the Bike/Row, you're working with a minute or less.  Shorten the distance as needed to fit the time window.

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!

You could also do a sandbag burpee (see program B description), plate burpee, or regular burpee on this one.

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!

TEAM VERSION

TEAM VERSION

WARM UP
Full Body Simple Warm Up
Running Warm Up

WORKOUT

In Teams of 2 Complete:
As Far as You Can Get in 26 Min:
Run 200 Meters (Together)
2 Devil Press (Each)
Run 200 Meters
4 Devil Press (Each)
Run 200 Meters
6 Devil Press (Each)...

Keep adding 2 Devil Press EACH per Round and get as far as you can in 26 Min!

Only 1 person can work at a time on the Devil Press Reps.  When you get to higher numbers you can have one person do all of theirs and then switch - or - start breaking them up into smaller sets.  You just BOTH have to complete your total before running again.

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

RX+: GO faster

**You can go heavier if you really want, but we don't feel its necessary.

Score: Total Completed Devil Press Reps + 1 Rep for each 200 M completed.
Goal:  112 Devil Press+ (that's through the round of 14s (56 each) - your score would be 122 - 1 rep for each run + 112 DP)

For example, say you are coming back from the run in the round of 10 Devil Presses. You could do all 10 and then your partner does the same OR you could do 5, your partner does 5, you do 5 more, and your partner does 5 more. So you still both do 10 Devil Presses.

You'll be able to push the pace a bit on this one because you have some built in rest. But don't be fooled, it can still catch up to you! Remember to breathe and focus on keeping your back flat when you take the load from the ground to overhead.

For the 200m run, you're working with a minute or less.  Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 1 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

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!

Modify with a good old fashioned burpee.
Or, sub with a plate burpee.

You could also do the sandbag burpee from program B!

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!

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.

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

Butts
4 Rounds
12 Good Mornings
8  Split Squats Right
8 Split Squats Left
1 Min Rest

Men - Try between 95-135 # for the Good Mornings, 40-50 # DBs for the Split Squats
Women: Try 65-95 # for the Good Mornings, 25-35# DBs for the Split Squats

Post weight used for Good Mornings.

Rest as little as possible between sets.

For the good mornings, the bar will be on your back. Go super light on these if you are fairly new to this movement.

IT IS EXTREMELY IMPORTANT TO KEEP YOUR BELLY TIGHT!

Tighten the belly and push the chest up.  Bend at the waist by reaching the hips back.  Knees may soften, but for the most part stay straight.  If you can maintain a good back position - go to 90 degrees.  If not, just go as low as your strength and flexibility will allow.

Squeeze your butt to stand up.

For the split squats, back leg will be slightly elevated.  You will hold a dumbbell in each hand and will lower until the knee kisses the ground.  Drive through the front heel to stand.

Be careful of rolling forward onto the toe or allowing the knee to cave in.  Do all of these reps under control.

Guts:
8 Min:
Max Plank Hold

Every time you come down - complete 8 Love Taps

Plank should be on the toes and the elbows.  Do not allow yourself to sag.  If you start to sag - come down and do the love taps!  Goal is to either be holding or tapping the entire 8 min!

Every "tap" counts as a rep.  Fight to keep the legs straight.

You will sit on the ground and lift the legs (straight) up and over the object.  Do not DROP the heels to the ground once you are over.  Lower them under control and just "tap"!

MAMA MODIFICATIONS

GOOD MORNINGS - This can be such a great movement for mamas! Focus on good posture, breathing mechanics, and midline stability. Feel free to use a band, lighter weight, or no weight at all.

SPLIT SQUATS - 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, lower the height for the back leg. 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 keep both feet on the ground for a regular lunge or a split stance Romanian Deadlift. You could also try a glute bridge/hip thrust (single leg option is good too!).

PLANK - For the pregnancy mamas who experience coning or the feeling of bearing down in the plank position or postpartum mamas still healing and rehabbing your core, modify the plank to an elevated plank with taps or a table top/all fours position with knees hovering off the ground with taps. You could also sub and Overhead Plate Hold, Farmer Carry Hold/March, or a Front Rack/Goblet Hold/March.

WARM UP

Full Body Warm Up
Squat Warm Up
Shoulder Warm Up

SANDBAG

For Time
21 Lungesters
21 Sandbag Power Clean + Throw over
Rest 1 Min

2 Rounds
15 Lungesters
15 Sandbag Power Clean + Throw over
Rest 2 Min

3 Rounds
9 Lungesters
9 Sandbag Power Clean + Throw over

Ideal weight for Sandbags:
Men: 50-70#
Women: 25-45#

Score: Total Time including rest
Goal: Under 20 minutes

These reps take some time. Make sure you don't get crazy with the throw over and have to go chasing your bag all over the place!

For the lungesters you will clean the sandbag to 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 cage down and belly tight.

For power clean & throw over, the sandbag will start on the ground. Feet under the hips roughly. Knees are bent, sandbag 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. Shoot the elbows around and forward FAST to get the sandbag on the biceps with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat. Throw the bag over a box, bench, or racked barbell to complete the rep.

Following a 30 minute clock:
0:00 - 5 Back Squats
3:00 - 5 Back Squats
6:00 - 5 Back Squats
10:00 - Max reps Back Squat (SINGLE. SET)

LOWER THE WEIGHT:
15:00 - 5 Bench Press
18:00 - 5 Bench Press
21:00 - 5 Bench Press
25:00 - Max reps Bench Press

27:00 - 3 min AMRAP of
1 Push Up
1 Squat Jump
(PUSH UP AND SQUAT JUMP ARE UNWEIGHTED)

SCORE #1: Put in heaviest back squat weight and how many reps you did for your max set.
SCORE #2: Put in weight for heaviest bench press and put how many reps you did for your max set.
Goal - Good and safe movement.  At least 5 reps for max set but no more than 15!

For these Squats and Bench Press sets, add load between each set. Take smaller jumps with the Bench Press.

Make sure that you can get at least 5 reps in the max reps set but if you get more than 15, it's probably too light!

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

Since these are heavy reps, take a moment to re-set the core/midline and lift the chest before going down for each rep.

For the bench press: We HIGHLY suggest for heavy weight and max sets that you have a spotter.  If you do not - please do not put clips on your bar (so you can dump off of the side), go lighter than you would if you had a spot, and if you want even use dumbbells.

Unrack the bar with the hands just outside of shoulder width.  Make sure the shoulder blades are pulled back and down and that your heels are either on the floor or on a stack of plates if you don't have long legs.  Bring the bar to a locked out position over the chest.  Lower under control with the elbows going back and not flaring out but going down more toward the ribs.  Touch the chest under control. Dig the heels in but keep the butt on the bench as you press to a fully locked position at the top.  Wrap your thumb around the bar to prevent it from slipping!  Be careful and smart if benching alone!

For the 3 minute AMRAP, just work constantly for 3 minutes. Take a moment to set yourself up in a proper starting position before each rep. If you are unable to jump you may do a fast air squat but keep the feet on the floor!

WARM UP
Pull Up Warm Up

WORKOUT

5 Min Pull Over Practice

Options:
Kicking Pull Over
Jumping Pull Over
Hanging Pull Over

Choose one or play around with all 3 for 7 min!

For the pull over the goal is to pull the body up and then get the hips close to the bar and keep them close to the bar as you pull yourself over in a backwards roll type movement.

To do these unassisted you will need the upper body strength to do a pull up.  BUT you can also do them with a little jump to help with the pull or even stand on something high enough to be able to really kick up and over.

These require a great deal of ab strength.  So don't be surprised by that one! Look at your quads the entire time.  Allow your hands to rotate around the bar.

Have fun with these and whatever set up you are using make sure it is stable and that you are safe.

7 Min AMRAP
(Get as far as you can in 7 Min)
1 Handstand Push Up
2 Shoulder Taps (1 per side)

2 Handstand Push Ups
4 Shoulder Taps (2 Per Side)

Keep adding in that fashion and get as far as you can in 7 min

**Handstand push ups may be strict or kipping.

Scale to:
Pike or Knee on Box Handstand Push Ups and Shoulder Taps.

Score: Total Reps of Handstand Push Ups ONLY.

For the handstand push up remember to keep the belly tight - hands shoulder width or slightly wider - butt squeezed.

You will do these with the back against the wall - but the hands should be a few inches away from the wall with the fingers spread.

To initiate the handstand push up shift the shoulders and head forward (toward the wall) first and then lower down under control.  Try not to let the elbows flare out too much and keep the belly tight - butt squeezed.  Only the feet should be in contact with the wall (unless doing kipping - which then you would allow your hips to touch the wall at the bottom).

Make sure you are in the tripod position in the bottom, head in front with fingertips in line with the forehead.  Make sure elbows come forward and not too far out.

If kipping you will then lower the knees all of the way to the elbows - kick OUT and around - THEN press.  Hips then press.

Finish completely locked out at the top.

For the shoulder taps you will aim to touch right hand to right shoulder and left hand to left shoulder.  If you need to just lift hands slightly - that's ok.

Technique for pike option is very similar.  Shoulders and head go forward (away from the box) and then down.  Elbows in.  Tripod position at the bottom.  Press back to lock out.

For total time:
Accumulate 3 min in the bottom of a push up but with the chest and thighs JUST off of the ground.

Score is how long it takes you to accumulate that in small increments.

No sagging hips or belly.  Elbows tucked in with the bicep and forearm touching the rib cage.  No raised hips either!

Part 1:
10-9-8-7-6-5-4-3-2-1 Reps of:
Shoulder Press
Chin Ups

So you do 10 of each, then 9 of each, 8 of each....and so on until 1 and 1.

Score: Enter weight used for Shoulder Press.Reps unbroken if possible.    Rest as needed between movements / sets.

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

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

For the chin ups, these should be strict, so use a band or switch to a supine row with chin up grip.

Your grip will be supinated, meaning your palms facing you.  Hands can be shoulder width or even even narrower.

Squeeze your butt, your legs and your belly. Draw your shoulders away from your ears before you pull. Chin should be above the bar at the top and arms straight at the bottom.

As many rounds as possible in 7 minutes of the following upper body 21 Complex:
7 Bicep Curls
7 Upright Rows
7 Shoulder Press

Use an empty bar or lighter single dumbbell for the complex.

Score: Total Number of Completed Rounds + any Additional Reps
Goal: 10-12 Rounds (pick weight accordingly)

Put weight used in comments.These will be 7 full curls, right into 7 upright rows, right into 7 shoulder press. If you need to put the bar down to rest, try to do it between rounds rather than during a round.

If you want to get real crazy, use an overhand grip on the curls!

Make sure your arms are straight at the bottom, elbows stay pinned to your torso the whole way and your hands get as close to your shoulders as possible at the top. Make sure you keep your belly braced and your torso upright.

Same with the upright rows, belly tight and standing tall. Pull your elbows high and outside when you pull. Make sure they stay above the bar or dumbbells the whole way. Raise the weight up to about mid chest and lower. Use control all the way up and down.

WARM UP
Squat Warm Up
Barbell Clean Warm Up

WORKOUT

Set a clock for 30 Minutes:
At 0:00 - 5 Power Cleans
At 3:00 - 5 Power Cleans
At 6:00 - 5 Power Cleans

At  9:00  - 3 Front Squats
At 11:00 - 3 Front Squats
At 13:00 - 3 Front Squats
At 15:00 - 3 Front Squats
At 17:00 - 3 Front Squats

At 20:00 - Every Minute on the minute until 30:00:

1 Strict Press +
1 Push Press +
2 Push Jerk

Score #1: Weight Used for Power Cleans
You can add load between sets of the power cleans.

Score #2: Weight Used for Front Squats
Front squats should be heavy, same load across all 5 sets. Think 80%+ of 1RM.

Score #3: Weight Used for Overhead Complex
Same load for the shoulder to overhead movements for all 10 sets.

For the power cleans, it is sets of 5 but you can take beat to make sure you're set up properly for each rep, they do not have to be "touch and go". Add load between sets but don't go so heavy that your form changes, like you start to starfish!

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.

For the front squats, keep your elbows high, belly tight, and chest up the whole time. Butt should go below the knees in the bottom but keep your spine neutral.

Shoulder press, push press and push jerk all start with the bar on your shoulders, full grip with elbows in front. Feet are hip to shoulder width apart. Squeeze your butt, your quads and your belly.  Keep your chest up, ribcage down.

Strict 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.

Then dip the hip, bend your knees slightly while keeping your chest up for the push press. Drive through your lower body to pop the bar off your shoulders and press the rest of the way.

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

RUN VERSION

5k Run (Time)
Max Effort 5k Run

This is 3.1 miles.

If You Are New To The Program - Don't Worry About Going Fast - Just Get It Done - Even If You Have To Walk Sometimes! That's Ok!

ROW VERSION

5k Row (Time)
Max Effort 5k Row

Get it!!

BIKE VERSION

Assault Bike
300 Calories for Men
200 Calories for Women

For Time.
This should be a hard pace, max effort. Can you go sub 20??

The Vault "NUEVE" Daily Demo

The Vault "NUEVE"

The Vault "NUEVE" Shift Subs and Mods

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW | SPINE STRENGTHENING
POST: THORACIC SPINE RELEASE AND SCIATICA/PIRIFORMIS
**To find these, use the search option on Members Only until we get them working again, thank you!

* 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 back to the Street Parking Vault.  This is the workout of the day today - but also the NINTH 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 - March 7  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
Shoulder Warm Up

WORKOUT

5 Rounds
20 Weighted Step Ups (Alternating)
10 Supine Ring or Bar in Rack Rows
3 Wall Walks

RX Men: 40# DBs / 22-24" Box
RX Women: 25# DBs / 18-20" Box

RX+ Men/ Women: 15 Rows per round + 5 Wall Walks
RX+ Option: Heavier Step Ups

Score: Total Time
Goal: 16 Min or Less

We are aiming for ab out 3 minute rounds here. Be careful as your grip is going to get really taxed in those later rounds!  Break up the step ups and rows early to give your forearms a quick break.

For these step ups 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.  Stand up all the way at the top of the box and make sure both feet are planted.

If you don't have something to step up onto, or if you are uncomfortable stepping up right now you can sub alternating lunges.   Each lunge counts as one rep.

Make sure you choose a weight and a height that you are comfortable stepping up AND down.

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.

TRX/Ring rows are also an option as well as bent over rows.

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 4 pike ups on the box, push up + tap tap or 6 inchworms.

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.

PROGRAM B

PROGRAM B

WARM UP
Full Body Simple Warm Up
Shoulder Warm Up

WORKOUT

5 Rounds
20 Weighted Front Rack Step Ups (Alternating)
10 Supine Rows (Ring or Bar in Rack)
3 Wall Walks

RX Men: 75# Step Ups / 22-24" Box
RX Women: 55# Step Ups / 18-20" Box

RX+ Men/ Women: 15 Rows per  round + 5 Wall Walks

Score: Total Time
Goal: 16 Min or Less

We are aiming for about 3 minute rounds here. Break up the rows early to save your grip. Consider breaking up the step ups early too to keep your shoulders a little more fresh for the wall walks!

For the barbell front rack step ups you will have the bar on the front of the shoulders with the belly tight and elbows up.

Step your whole foot onto the box.  Drive through the heel of the box planted foot and step your other foot on to the box.  Keep your belly tight and chest up. Stand all the way up on the box. If you don't have a box you may do this on a bench or something similar. You could even do this on something like a chair (a sturdy chair). Make sure you choose a weight and a height that you are comfortable stepping up AND down.

You can sub alternating lunges is stepping isn't happening. Each lunge counts as one rep.

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.

TRX/Ring rows are also an option as well as bent over rows.

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 4 pike ups on the box, push up + tap tap or 6 inchworms.

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.

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up
Shoulder Warm Up

WORKOUT

5 Rounds
20 Sandbag Step Ups (Alternating)
10 Bent Over Sandbag Slams
3 Wall Walks

Ideal Sandbag Weights:
Men: - 50-70# / 22-24" Box
Women: 25-45# / 18-20" Box

RX+ Men/ Women: 15 Bent Over Sandbag Slams + 5 Wall Walks

Score: Total Time
Goal: 16 Min or Less

We are aiming for about 3 minute rounds here. Consider breaking up the step ups early  to keep your shoulders a little more fresh for the wall walks!

For the sandbag step-ups, clean the bag to the front rack, or pop over the head and use the back rack. You can also clean the sandbag to either shoulder and perform your step-ups this way.  Facing the box you will step up with one leg, with the whole foot on the box and drive through you heel!  Stand all the way up onto the box, then back down, alternate legs each rep.

If you don't have something to step up onto, or if you are uncomfortable stepping up right now you can sub alternating lunges.   Each lunge counts as one rep.

Make sure you choose a weight and a height that you are comfortable stepping up AND down.

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.

You could also do the supine barbell rows from Program B in place of the slams.

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 4 pike ups on the box, push up + tap tap or 6 inchworms.

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

MAMA MODIFICATIONS

DB STEP UPS - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller or shorter step/less range of motion. You can also try stepping laterally onto a stack of plates or something instead of stepping forward and up, sometimes this helps create some control in managing the position of the pelvis. Option to sub: Single Leg Glute Bridge, Hip Thrusts, Air Squat, Goblet/DB Squat

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 or if you notice any coning or comng of your belly, please sub: Inchworms, Alternating Single Arm Strict Presses, Box/Pike Walk outs, Shoulder Taps, Bear Crawls, or Bear Pose Shoulder Taps

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 (Visit BIRTHFIT YoutTube library for demos)

The Vault "NUEVE" Shift Demo

The Vault "NUEVE" Shift Tip

The Vault "NUEVE" Shift Subs and Mods

Welcome back to the Street Parking Vault.  This is the workout of the day today - but also the NINTH 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 - March 7  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!

SHIFT WARM UP

Simple SHIFT Warm Up

SHIFT WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
10 Step Up (Unweighted - Alternating)
6 Ring Rows / Bent Over Rows
2 Inchworms

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

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 9 Rounds +

For this workout you will go through the 10 step ups, 6 ring row, and 2 inchworm for 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 10 you will do  5 per leg.

If you are unable perform step ups you can sub alternating body weight lunges.

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. Since it's only 6 at a time - challenge yourself! 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.

For the single arm bent over rows you will lean over against the wall, on a bench, the back of the couch - whatever.  Hold a single dumbbell/kb in one hand and let it hang from the shoulder, but pull the shoulder back.  Then with the chest lifted  - pull the weight to the rib cage area with the elbow going back.  Control the up and then show control as you lower down. You will do 6 per side.

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

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

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

You may also sub a push up + 10 elevated shoulder taps for 1 inchworm.

MAMA MODIFICATIONS

DB STEP UPS - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller or shorter step/less range of motion. You can also try stepping laterally onto a stack of plates or something instead of stepping forward and up, sometimes this helps create some control in managing the position of the pelvis. Option to sub: Single Leg Glute Bridge, Hip Thrusts, Air Squat, Goblet/DB Squat

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 or if you notice any coning or comng of your belly, please sub: Inchworms, Alternating Single Arm Strict Presses, Box/Pike Walk outs, Shoulder Taps, Bear Crawls, or Bear Pose Shoulder Taps

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 (Visit BIRTHFIT YoutTube library for demos)

3320

Barbell version

TIP BB PUSH JERKS MAR 3RD 2020

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW OR ENERGIZING SEQUENCE
POST: COOL DOWN FLOW OR DECOMPRESSION SEQUENCE
**To find these, use the search option on Members Only until we get them working again, thank you!

* 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
Dumbbell Clean Warm Up
Shoulder Warm Up

Workout

PART 1:
4 Min AMRAP
(As Many Rounds and Reps as Possible in 4 Min)
6 Dumbbell Power Cleans
6 Burpees
Rest 2 Min Before Part 2

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

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

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

You are going to have to move on this workout! You are looking to get about 45 second rounds in the first part and then 40 second rounds in the other 2 parts. So dig deep, breathe, and get after it!

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.

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

For any shoulder issues, you can just do a no-push-up burpee where you step your feet back to a plank then step them right back in.

PART 2:
AMRAP 4 MIN
(As Many Rounds and Reps as Possible in 4 Min)
5 DB Front Squats
6 Burpees
Rest 2 Min Before Part 3

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

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

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

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.

PART 3:
4 Min AMRAP
(As Many Rounds and Reps as Possible in 4 Min)
4 Dumbbell Jerks
6 Burpees

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

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

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

You can push press or push jerk on this one.

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

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

You will land with your weight in your heels, knees bent and out, butt back, and DBs locked out over the middle of your body - biceps by the ears.  Press into the DBs and keep the belly tight.  Stand completely.

When lowering the DBs back to the shoulders absorb with the knees and either go into the next rep or re-set for the next rep.

For the push press hold a dumbbell in each hand at the shoulders.  Feet are between hip and 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 DBs pop up off the shoulders, press straight up to lock out.

Finish with biceps by the ears.  Standing tall.  Locked out elbows.  Belly tight.

PROGRAM B*

PROGRAM B

WARM UP
Full Body Simple Warm Up
Barbell Clean Warm Up
Overhead Warm Up

WORKOUT

PART 1:
4 Min AMRAP
(As Many Rounds and Reps as Possible in 4 Min)
6 Barbell Power Cleans
6 Burpees
Rest 2 Min Before Part 2

RX Men: 95#
RX Women: 65#

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

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

You are going to have to move on this workout! You are looking to get about 45 second rounds in the first part and then 40 second rounds in the other 2 parts. So dig deep, breathe, and get after it!

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.

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

For any shoulder issues, you can just do a no-push-up burpee where you step your feet back to a plank then step them right back in.

PART 2:
AMRAP 4 MIN
(As Many Rounds and Reps as Possible in 4 Min)
5 Barbell Front Squats
6 Burpees
Rest 2 Min Before Part 3

RX Men: 95#
RX Women: 65#

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

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

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.

PART 3:
4 Min AMRAP
(As Many Rounds and Reps as Possible in 4 Min)
4 Barbell Push Jerks
6 Burpees

RX Men: 95#
RX Women: 65#

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

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

You can either push press or push jerk on this one.

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

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

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

When lowering the bar back to the shoulders absorb with the knees and either go into the next rep or re-set for the next rep.

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

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

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up
Dumbbell Clean Warm Up
Shoulder Warm Up

Workout

PART 1:
4 Min AMRAP
(As Many Rounds and Reps as Possible in 4 Min)
6 Sandbag Power Cleans
6 Burpees
Rest 2 Min Before Part 2

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

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

You are going to have to move on this one! You are looking to get about 45 second rounds in the first part and then 40 second rounds in the other 2 parts. So dig deep, breathe, and get after it!

Sandbag Power Cleans start with the SB on the ground. Feet under the hips roughly. Knees are bent, sandbag 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. Shoot the elbows around and forward FAST to get the sandbag on the biceps 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.

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

For any shoulder issues, you can just do a no-push-up burpee where you step your feet back to a plank then step them right back in.

PART 2:
AMRAP 4 MIN
(As Many Rounds and Reps as Possible in 4 Min)
5 Sandbag Front Squats
6 Burpees
Rest 2 Min Before Part 3

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

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

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.

PART 3:
4 Min AMRAP
(As Many Rounds and Reps as Possible in 4 Min)
4 Sandbag Push Press
6 Burpees

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

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

Set up fo the push press with your sandbag on the biceps with the elbows high.  Feet are between hip and 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 bag pops up off the shoulders, press straight up to lock out.

Finish with biceps by the ears.  Standing tall.  Locked out elbows.  Belly tight.

You can also do a side-to-side push press with the sandbag. For this variation, the bag would start on one shoulder. When you extend the hips and pop the bag up off the shoulder, extend your arms then lower the bag down onto the opposite shoulder.

MAMA MODIFICATIONS

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

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.

KB/DB Deadlift - If you’re 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 030320

SHIFT TIP_200303

SHIFT WARM UP

Full Body Shift Warm Up
Squat Warm Up

SHIFT WORKOUT

This one kind of has 3 Parts - but we will be keeping ONE big score!

Part 1:
4 Min AMRAP
(As Many Rounds and Reps as Possible in 4 Min)
6 KB/DB Deadlifts
3 Burpees

When 4 Min is up - Rest 1 Min - Then -

Part 2:
4 Min AMRAP
(As Many Rounds and Reps as Possible in 4 Min)
5 Goblet Squats
3 Burpees

When 4 Min is up - Rest 1 Min - Then -

Part 3:
4 Min AMRAP
(As Many Rounds and Reps as Possible in 4 Min)
4 Overhead Press
3 Burpees

Recommended weight for all 3 parts (modify or ditch weight as needed for each):

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

Score: Total COMPLETED ROUND + Any Additional Reps from All 3 AMRAPs COMBINED!
Goal: 20 Rounds (average 6 -7 per AMRAP)

So, for this workout you will do the first 4 minute AMRAP, then rest one minute. When the clock hits 5 minutes you will do part 2 - the 4 minute AMRAP, followed by one minute rest. When the clock hits 10 you will complete part 3 - the final 4 minute AMRAP.

For this one you will add up ALL your rounds and reps from each 4 minute AMRAP.

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!

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 overhead press you can use two DB on the shoulders or one DB/KB at the chest. Focus on keeping the rib cage down as you go to press up. Press the object until its   completely locked out overhead with the biceps in the ears! Then bring the dumbbells all the way down to the shoulders each time.

MAMA MODIFICATIONS

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

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.

KB/DB Deadlift - If you’re 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.

3420

TIP BW TOES TO BAR MAR 4TH 2020

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW | THORACIC SPINE RELEASE
POST: HIPS AND CALVES/ANKLES
**To find these, use the search option on Members Only until we get them working again, thank you!

* 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
Pull Up Warm Up
Squat Warm Up

WORKOUT

4 Rounds
15 Toes to Bar
30 Wall Balls
400 Meter Run

RX Men: 18-20# Ball
RX Women: 13-15# Ball

RX+ Men/Women: 20 Toes to Bar/ 40 Wall Balls

Please only do RX+ IF you can still hit the time goal!

Score: Total Time
Goal: Under 23 Min

Each round should take around 5:30 for this one. Break up the toes to bar into small manageable sets that you can maintain throughout. Consider breaking up the wall balls a bit more too so you don't have dead legs on the run!

Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands.

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

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

For the wall balls hold the ball at your chest with the elbows tucked in.  Feet under the shoulders with heels down.  Chest up and belly tight!  Reach the butt back and down.  Keep the heels down.  Drive the knees out.  Get the butt lower than the knees at the bottom.  No plopping or rounding!  Use the power from your legs to help throw the ball!

When you catch it.  Catch first and then squat.

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

For the 400m run, you're working with 2:00-2:30.  Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups,  or toe taps to a low target.

PROGRAM C

PROGRAM C

WARM UP
Pull Up Warm Up
Squat Warm Up

WORKOUT

4 Rounds
15 Toes to Bar
30 Wall Balls
Row 500 Meters
or
Bike 30 Cal Men / 22 Cal Women

RX Men: 18-20# Ball
RX Women: 13-15# Ball

RX+ Men/Women: 20 Toes to Bar/ 40 Wall Balls

Please only do RX+ IF you can still hit the time goal!

Score: Total Time
Goal: Under 23 Min

Each round should take around 5:30 for this one. Break up the toes to bar into small manageable sets that you can maintain throughout. Consider breaking up the wall balls a bit more too so you don't have dead legs on the bike/row!

Toes to bar starts with you hanging from the bar with hands slightly wider than shoulders, shoulders drawn down away from your ears and arms straight. Think about pushing the bar out in front of you so your shoulders travel back behind the bar as you raise your toes up to touch bar between your hands.

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

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

For the wall balls hold the ball at your chest with the elbows tucked in.  Feet under the shoulders with heels down.  Chest up and belly tight!  Reach the butt back and down.  Keep the heels down.  Drive the knees out.  Get the butt lower than the knees at the bottom.  No plopping or rounding!  Use the power from your legs to help throw the ball!

When you catch it.  Catch first and then squat.

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

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

MAMA MODIFICATIONS

TOES TO BAR - This movement and it's scaled version of Knee Raises puts A LOT of pressure on the core and pelvic floor. Please consider risk vs.reward when deciding if this movement is right for you. If you feel confident with your core and pelvic floor health you can always try fewer reps to notice and manage any symptoms. You can also SUB: BIRTHFIT Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, or Waiter Walks.

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

SIT UPS - Sit ups are a really big demand for the core and pelvic floor and for the most part are not reccomended during pregnancy and the rehab/rebuilding stages of postpartum. If you are ready to start incorporating them you can try less reps, less range of motionj (i.e. with pillows behind you), or supported with a band. However you can always sub one of the following movements: 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).

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 030420

SHIFT TIP_200403

SHIFT WARM UP

Running Warm Up
Super Simple Shift Warm Up

SHIFT WORKOUT

16 Min AMRAP
(As Many Rounds and Reps as Possible in 16 Min)
1 Min Jog, Row, Bike, Low Step Ups, Taps, Single Unders
8 Sit Ups
12 Alternating Lunges (Unweighted)

No weight needed today!

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

For this workout you will go through the 1 minute of movement, followed by 8 sit ups, and 12 alternating lunges for 16 minutes.

For the first part you will choose from a jog/run, row, bike, single unders (jump rope), low step ups, taps for one full minute!

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. You can even you a stretchy band or rope as a little assistance to pull yourself all the way up.

No sit ups or crunching right now?  You may try a dead bug, slam balls, or an eye level KB Swing.

The lunges should be unweighted and alternating.  This means you end up doing 6 per leg per round.  These may be forward stepping, reverse stepping, or walking lunges.  Make sure you take a long enough step each time that the front heel stays down, with the knee out, when the back knee lightly touches (or comes close).  Keep the chest up and drive through the heel to stand completely between reps.

If you are unable to lunge you may swap out air squats,  or single leg alternating toe touches (like a single leg deadlift with no weight).

MAMA MODIFICATIONS

SIT UPS - Sit ups are a really big demand for the core and pelvic floor and for the most part are not reccomended during pregnancy and the rehab/rebuilding stages of postpartum. If you are ready to start incorporating them you can try less reps, less range of motionj (i.e. with pillows behind you), or supported with a band. However you can always sub one of the following movements: 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).

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.

3520

TIP BB HANG POWER SNATCH MAR 5TH 2020

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE AND COUCH STRETCH
POST: PIEGON STRETCH AND HIP FLEXORS/PSOAS

**To find these, use the search option on Members Only until we get them working again, thank you!

* 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
Box Jump Warm Up
Full Body Simple Warm Up

WORKOUT

AMRAP 10 MIN
(As Far as You Can Get in 10 Min)
2 Kettlebell Swings
2 Box Jump Overs
4 Kettlebell Swings
4 Box Jump Overs
6 Kettlebell Swings
6 Box Jump Overs...

Keep adding 2 reps per movement and get as far as you can in 10 Min.

RX Men: 50-55# KB/DB - 22-24" Box
RX Women: 30-35# KB/DB - 18-20" Box

RX + Men: 28-30" Box
RX + Women: 22-24" Box

RX+ Option: If you have experience or want to try a heavier  KB - go for it!

Score: Total Reps of Both Movements Added Up at the End!
Goal: Get through the 16s +

Be careful not to come out too hot on this one!  Start at a smooth, controlled pace that you can maintain for the entire ten minutes. Take a quick moment to get a good set up position for each jump.

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!

For the box jump overs you will choose a box that is roughly 22-24in for men and 18-20in for women if you can! You'll just jump onto the box, then step off the other side to complete the rep. If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in!

If you don't have something to jump on and then over - just find something to jump OVER!

If you are unable to jump at this time - even if you go way low - you may sub step up and overs.  We prefer you to jump if possible!

PROGRAM B

PROGRAM B

WARM UP
Box Jump Warm Up
Snatch Warm Up

WORKOUT

AMRAP 10 MIN
(As Far as You Can Get in 10 Min)
2 Hang Power Snatch
2 Box Jump Overs
4 Hang Power Snatch
4 Box Jump Overs
6 Hang Power Snatch
6 Box Jump Overs...

Keep adding 2 reps per movement and get as far as you can in 10 Min.

RX Men: 75# - 22-24" Box
RX Women: 55# - 18-20" Box

RX + Men: 28-30" Box
RX + Women: 22-24" Box

Score: Total Reps of Both Movements Added Up at the End!
Goal: Get through the 12s +

Be careful not to come out too hot on this one!  Start at a smooth, controlled pace that you can maintain for the entire ten minutes. Take a quick moment to get a good set up position for each jump.

For the hang power snatch, start with a wide grip and deadlift the bar up to the waist. Feet should be under the hips with the heels down. Arms are long and straight. Dip by bending the knees slightly and hinging at the hip slightly (keep the back flat and chest lifted). Keep the bar close to the body and let it slide down the leg. Stand up hard and fast. Shrug the shoulders (keep the bar close)! Pull the elbows high and outside (scarecrow) as you pull under the bar slightly. Catch the bar in a partial overhead squat. Stand fully to complete the rep. Lower the bar back to the waist.

For the box jump overs you will choose a box that is roughly 22-24in for men and 18-20in for women if you can! You'll just jump onto the box, then step off the other side to complete the rep. If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in!

If you don't have something to jump on and then over - just find something to jump OVER!

If you are unable to jump at this time - even if you go way low - you may sub step up and overs.  We prefer you to jump if possible!

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up
Squat Warm Up

WORKOUT

AMRAP 10 MIN
(As Far as You Can Get in 10 Min)
2 Sandbag Hang Power Snatch
2 Box Jump Overs
4 Sandbag Hang Power Snatch
4 Box Jump Overs
6 Sandbag Hang Power Snatch
6 Box Jump Overs...

Keep adding 2 reps per movement and get as far as you can in 10 Min.

RX Men: 50-70# Sandbag / 22-24" Box
RX Women: 25-45# Sandbag / 18-20" Box

RX + Men: 28-30" Box
RX + Women: 22-24" Box

Score: Total Reps of Both Movements Added Up at the End!
Goal: Get through the 12s +

Be careful not to come out too hot on this one!  Start at a smooth, controlled pace that you can maintain for the entire ten minutes. Take a quick moment to get a good set up position for each jump.

The sandbag hang power snatch starts at the top of a deadlift with an overhand or neutral grip. Shift your hips back, bend your knees slightly 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 box jump overs you will choose a box that is roughly 22-24in for men and 18-20in for women if you can! You'll just jump onto the box, then step off the other side to complete the rep. If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in!

If you don't have something to jump on and then over - just find something to jump OVER!

If you are unable to jump at this time - even if you go way low - you may sub step up and overs.  We prefer you to jump if possible!
 up overs.

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!

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

SHIFT 030520

SHIFT TIPS_200503

SHIFT WARM UP

Super Simple Shift Warm Up

SHIFT WORKOUT

10 Min AMRAP
(As Far as You Can Get in 10 Min)
1 KB/DB Swing
1 Plate Hop or Jump Over
2 KB/DB Swings
2 Plate Hop or Jump Overs
3 KB/DB Swings
3 Plate Hops or Jump Overs
...
Keep adding 1 rep per movement and get as far as you can in 10 Min

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

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

For this workout you will start with 1 kb/db swing, and 1 plate hop. Keep adding 1 rep to each movement for 10 minutes.

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

For the Dumbbell/KB hop over you will stand facing the Dumbbell/KB and jump over it. Then you will turn around and jump back over the object.  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 a low alternating step up.

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!

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.