32420

TIP DB STEP UPS MAR 24TH 2020

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY - POWER
POST (best after the main workout): SUNS OUT GUNS OUT

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW OR ENERGIZING FLOW
POST: CHEST OPENER, SCIATICA/PIRIFORMIS

* 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
Pull Up Warm Up

WORKOUT

For Time
30 Dumbbell Front Rack Step Ups
10 Burpee Pull Ups
30 Dumbbell 1/2 Up + 1/2 Down Step Ups (Right Up at Shoulder)
10 Burpee Pull Ups
30 Dumbbell 1/2 Up + 1/2 Down Step Ups (Left Up at Shoulder)
10 Burpee Pull Ups
30 Dumbbell Farmer Hold Step Ups

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

RX+ Men/Women: 15 Burpee Pull Ups Each Time

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

Score: Total Time
Goal: 12-18 Min

This is going to tax your grip today so take deliberate breaks. Choose a load and height on the step ups that you can complete them in about 2 minutes or less each time.

You have 3 different versions of the step up on this one. The first 30 will be with both DBs on the shoulders. The 1/2 up 1/2 down is one DB at the shoulder and one by the side, like a farmer carry. The last 30 will be with both DBs by the sides. For each set of 30, it's alternating legs so it ends up being 15 per leg.

Height for step up should be 20-24" for Men and 16-20" for Women.  Choose a height that allows you to keep your chest up so you don't tilt forward when transitioning on and off the box. So definitely go lower if you need to.

Make sure you put your WHOLE foot on your step (box, bench whatever). Don't allow your knee to cave in. Drive out of your heel and stand all of the way up. Alternate feet with each step at the bottom.

For the burpee pull ups, start standing under or slightly behind your pull up bar. Bend your knees, hinge forward and plant your palms flat on the ground. Step or jump your feet back to a plank position. Lower all the way to the floor so thighs, hips, and chest are touching. Press back up to the top of a push up and step or jump your feet back in. Then grip the bar and perform a strict, kipping, or butterfly pull up.

You may also modify to a burpee + jumping pull up or 10 Burpees + 10 ring/trx rows.

PROGRAM B

PROGRAM B

WARM UP
Full Body Simple Warm Up
Pull Up Warm Up

WORKOUT

For Time
30 Barbell Front Rack Step Ups
10 Burpee Pull Ups
30 Barbell Front Rack Step Ups
10 Burpee Pull Ups
30 Barbell Front Rack Step Ups
10 Burpee Pull Ups
30 Barbell Front Rack Step Ups

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

RX+ Men/Women: 15 Burpee Pull Ups Each Time

Score: Total Time
Goal: Under 12-18 Min

**You can also do sandbag on the shoulder step ups with this version.

Choose a load and height on the step ups that you can complete them in about 2 minutes or less each time. Remember to keep your chest up and belly tight!

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).

30 step ups will be 15 per leg.

Height for step up should be 20-24" for Men and 16-20" for Women.  Choose a height that allows you to keep your chest up so you don't tilt forward when transitioning on and off the box. So definitely go lower if you need to.

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.

For the burpee pull ups, start standing under or slightly behind your pull up bar. Bend your knees, hinge forward and plant  your palms flat on the ground. Step or jump your feet back to a plank position. Lower all the way to the floor so thighs, hips, and chest are touching. Press back up to the top of a push up and step or jump your feet back in. Then grip the bar and perform a strict, kipping, or butterfly pull up.

You may also modify to a burpee + jumping pull up or 10 Burpees + 10 ring/trx rows.

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up
Pull Up Warm Up

WORKOUT

For Time
30 Dumbbell Front Rack Step Ups
5-7 Burpee Muscle Ups
30 Dumbbell 1/2 Up + 1/2 Down Step Ups (Right Up at Shoulder)
5-7 Burpee Muscle Ups
30 Dumbbell 1/2 Up + 1/2 Down Step Ups (Left Up at Shoulder)
5-7 Burpee Muscle Ups
30 Dumbbell Farmer Hold Step Ups

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

**You can also do the barbell or sandbag options found in Program B for this version.

**Choose a number of muscle ups that you can complete in under 2 min.

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

Score: Total Time
Goal: 12-17 Min

This is going to tax your grip today so take deliberate breaks. Choose a load and height on the step ups that you can complete them in about 2 minutes or less each time.

You have 3 different versions of the step up on this one. The first 30 will be with both DBs on the shoulders. The 1/2 up 1/2 down is one DB at the shoulder and one by the side, like a farmer carry. The last 30 will be with both DBs by the sides. For each set of 30, it's alternating legs so it ends up being 15 per leg.

Height for step up should be 20-24" for Men and 16-20" for Women.  Choose a height that allows you to keep your chest up so you don't tilt forward when transitioning on and off the box. So definitely go lower if you need to.

Make sure you put your WHOLE foot on your step (box, bench whatever). Don't allow your knee to cave in. Drive out of your heel and stand all of the way up. Alternate feet with each step at the bottom.

For the burpee muscle ups, you will first do a burpee then jump to the bar and perform a muscle up. Since you are using your box for the step ups in this workout, if you don't have muscle ups, we recommend choosing Program A or B version today. Don't forget you could also use your sandbag!

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

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

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

SHIFT 032420

SHIFT TIP_202403

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

5 Rounds
24 Alternating Unweighted Step Up
8 Burpees
12 Ring/TRX or Bent Over Rows (12 each side)

** Bent over rows can be done both arms at the same time or one arm at a time.

Ideal weight for Men: Single 15-30# DB/KB or pair of DB/KB at that same weight.
Ideal weight for Women: Single 8-24# KB/DB or pair of DB/KB at that same weight

Score: Total Time
Goal: 12-18 Min

For this workout you will go through the 24 alternating step ups, 8 burpees, and 12 ring rows for 5 rounds total.

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 24 you will do 12 per leg.

For the burpees you may do regular, knee push up burpees, no push up burpees, or even an elevated burpee! Just focus on keeping the elbows in on the push up portion of the burpee.

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

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. You will perform 12 on each side.

If your weight feels too heavy you may choose to do an upright row (12 reps) using both hands.

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

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

32520

TIP WORKOUT MAR 25TH 2020

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, SPINE STRENGTHENING
POST: COUCH STRETCH AND HAMSTRINGS

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

PROGRAM A

PROGRAM A

WARM UP
Full Body Simple Warm Up
Box Jump Warm Up

WORKOUT

12 Min EMOM
(Every Min on Min for 12 Min)
6 Alternating Single Leg Deadlifts
4 Seated Box Jumps

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

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

RX+ Option: Take Single Leg Deadlift Reps up to 8 per Round.

Score: Just 12 if you did all 12 min without having to skip or modify anything.  Put box jump height in comments.
Goal: Solid and safe movement.  Quality over quantity. Challenge yourself on the box.

Today is all about good quality reps. Choose a load and box height that allows you to get all the reps done in about 40 seconds for the first few rounds. Don't rush the seated box jumps, make sure you reset into that seated position before every rep!

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

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

Remember 6 reps = 3 on each leg.

For the seated box jumps we will start in a seated position at or just below parallel.  You can sit on a low box, stack of plates - or whatever you can just to make that happen.

In this seated position you will have the heels down roughly hip width apart.  You need to be completely sitting - with the chest up.

Use the ARMS!! Throw arms and jump from that dead stop position!

You will want to think of exploding UP and then pulling the knees up FAST!!

The box you jump onto should be 16-20" for Women and 20-24" for men. Just go with a height that allows you to be explosive and get a good quality rep.

Be careful!  No bloody shin pics PLEASE!!

If you are not comfortable with the seated box jump you can always do a seated squat jump or a pause goblet squat. See the demo video for examples!

PROGRAM B*

PROGRAM B

WARM UP
Full Body Simple Warm Up
Box Jump Warm Up

WORKOUT

12 Min EMOM
(Every Min on Min for 12 Min)
4 Heavy Deadlifts
4 Seated Box Jumps

No real RX or RX+ today because it is very personal for both movements.  See below for suggestions to try in warm up.

Score: Enter weight used for deadlift.  Put box jump height in comments.
Goal: Solid and safe movement, but heavy.  Challenge yourself on the box.

Today is all about good quality reps. Choose a load and box height that allows you to get all the reps done in about 40 seconds for the first few rounds.

There is quite a range as far as the deadlift loads go. You'll want to choose a load that feels very heavy but that you can do unbroken and without compromising your form. Very important to keep the spine neutral for these.

Most likely the loads will be somewhere between 105-155lbs for women and 155-225lbs for men. If you need to go lighter, by all means go lighter!

For the deadlifts the bar will start on the ground.  The feet are under the hips.  Heels are down.  Hips and knees are bent. Arms are straight.  Chest is up.  Belly tight.  Back flat!  Hands just outside the legs.  To lift  drive the heels into the ground and lift the chest.  Keep the arms straight as you pull the bar in close to the body.  Keep the arms long and straight.  Keep the chest up and belly tight. Stand all of the way up at the top.  Squeeze the butt.  Don't lean back.

To lower - reach the butt back and slide bar down the legs.  Keep the knees out of the way.  Keep the chest lifted and belly tight.  Keep those heels down. Once past the knees you will re-bend the knees and bring the bar back to the starting position under control.

For seated box jumps,  we will start in a seated position at or just below parallel.  You can sit on a low box, stack of plates - or whatever you can to make that happen.

Root heels down about hip width apart.  You need to be completely sitting - with the chest up.

Use the ARMS!! Throw arms and jump from that dead stop position!

Think of exploding UP and then pulling the knees up FAST!!

The box you jump onto should be 16-20" for Women and 20-24" for men. Go with a height that allows you to be explosive and get a good quality rep.

Be careful!

If you are not comfortable with the seated box jump you can always do a seated squat jump or a pause goblet squat.  See the demo video for examples!

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up
Box Jump Warm Up

WORKOUT

12 Min EMOM
(Every Min on Min for 12 Min)
4-6 Sandbag Over Shoulder
4 Seated Box Jumps

No real RX or RX+ today - use a sandbag that is heavy for you if you can - otherwise up the reps a bit to make it more challenging.

Men: 50-100#
Women: 25-80#

Score: Enter weight of sandbag.  Put box height in comments.
Goal:  Good times and challenge yourself on the box!

Today is all about good quality reps. Choose a load, rep count on the over-the-shoulders, and box height that allows you to get all the reps done in about 40 seconds for the first few rounds.

For the sandbag over the shoulder - technique will vary slightly depending on what type of bag you have. BUT - in general you want the bag between your feet. Feet are roughly shoulder width apart with the heels down. Hinge at the hip and bend the knees enough to try and get at least your hands and part of your forearms under the bag. Lift your chest and tighten your belly. Drive through your heels as you lift the bag. Pull it in close to your body. Stand up hard and fast and roll the bag over your torso - finishing over the shoulder. USE THE POWER FROM YOUR LEGS!!!

For seated box jumps,  we will start in a seated position at or just below parallel.  You can sit on a low box, stack of plates - or whatever you can just to make that happen.

In this seated position you will have the heels down roughly hip width apart.  You need to be completely sitting - with the chest up.

Use the ARMS!! Throw arms and jump from that dead stop position!

You will want to think of exploding UP and then pulling the knees up FAST!!

The box you jump onto should be 16-20" for Women and 20-24" for men. Just go with a height that allows you to be explosive and get a good quality rep.

Be careful!

If you are not comfortable with the seated box jump you can always do a seated squat jump or a pause goblet squat.  See the demo video for examples!

MAMA MODIFICATIONS

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

BOX JUMP/JUMP/SKIP OVERS - This is going to be all about managing the impact and pressure to your core and pelvic floor. You can ALWAYS substitute Step Ups, Pause Squats, or Hip Thrusts 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 032520

SHIFT TIP_202503

SHIFT WARM UP

Simple Shift Warm Up
Squat Warm Up

SHIFT WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
8 KB/DB Deadlifts
6 Seated Jump Squats
(See below for jump squat sub options)

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

Score: Total Number of Completed Rounds + any Additional Reps
Goal: 8-14 Rounds

For this workout you will go through  8 deadlifts and 6 seated jump squats for 12 minutes.

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!

Seated jump squat = sit on ball or bench (roughly at parallel or slightly below).  Make sure they are in good position (heels down chest up knees out etc).  Stand up and jump straight up from that position.

If jumping isn't an option they will do a squat with a pause in the bottom thinking of standing up fast.  This can be to a target or not.

MAMA MODIFICATIONS

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

BOX JUMP/JUMP/SKIP OVERS - This is going to be all about managing the impact and pressure to your core and pelvic floor. You can ALWAYS substitute Step Ups, Pause Squats, or Hip Thrusts 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.

32620

TIP WORKOUT MAR 26TH 2020

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, PIGEON STRETCH
POST: COOL DOWN FLOW OR POSTERIOR CHAIN RELEASE

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

PROGRAM A*

PROGRAM A

WARM UP
Full Body Simple Warm Up
Shoulder Warm Up

WORKOUT

2 Rounds
25 Dumbbell Hang Power Cleans
35 Dumbbell Front Squats
50 Double Unders / DB Hop Overs

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

RX+ Men: 50# DBs / 100 Double Unders
RX+ Women: 35# DBs / 100 Double Unders

Score: Total Time
Goal: 9-13 Min
To hit the goal, set yourself up with a load and jump rope variation that will allow you to complete the first round in AT MOST 6 minutes.

You can mix and match RX and RX+.  For example, keep the load RX or less but go for it on the double unders if you can fit the suggested time window below.

Definitely choose a load that you will have to break up. Take smart breaks!

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

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

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

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

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 90 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.

PROGRAM B

PROGRAM B

WARM UP
Full Body Simple Warm Up
Barbell Clean Warm Up

WORKOUT

2 Rounds
25 Barbell Hang Power Clean
35 Barbell Front Squats
50 Double Unders / DB Hop Overs

RX Men: 95#
RX Women: 65#

RX+ Men: 115#+ / 100 Double Unders
RX+ Women: 75#+ / 100 Double Unders

Score: Total Time
Goal: 9-13 Min

To hit the goal, set yourself up with a load and jump rope variation that will allow you to complete the first round in AT MOST 6 minutes.

You can mix and match RX and RX+.  For example, keep the load RX or less but go for it on the double unders if you can fit the suggested time window below.

Definitely choose a load that you will have to break up. Take smart breaks!

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

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

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

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

For this workout, choose a type/number of double unders that will allow you to finish that part in less than 90 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

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up
Shoulder Warm Up

WORKOUT

2 Rounds
25 Sandbag Hang Power Cleans
35 Sandbag Front Squats
50 Double Unders / Sandbag Hop Overs

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

RX+ Men/Women: 100 Double Unders / Sandbag Hop Overs

Score: Total Time
Goal: 9-13 Min

To hit the goal, set yourself up with a load and jump rope variation that will allow you to complete the first round in AT MOST 6 minutes.

You can mix and match RX and RX+.  For example, keep the load RX or less but go for it on the double unders if you can fit the suggested time window below.

Definitely choose a load that you will have to break up. Take smart breaks!

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

For these squats, make sure the sandbag is resting on the biceps with the elbows high!  Keep the chest up, but do not overextend the back.  Keep the belly tight!

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

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

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than 90 seconds each time.  Consider lowering the reps to fit that time window or go with sandbag hop overs, shuffle, skip overs, or double rep single unders.

MAMA MODIFICATIONS

HANG 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.

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.

WEIGHTED 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 032620

SHIFT TIP_202603

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

5 Rounds
10 KB/DB Hang Power Clean
12 Alternating Weighted Lunges
20 Single Unders or Hop/Skip Overs

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

Score: Total Time
Goal: 10 - 13 Min

For the dumbbell hang power clean you hold the dumbbells at the hips.  Do a small dip - jump and shrug the shoulders then pull the dumbbells up to the shoulders.  The idea here is to think about jumping and then pulling/guiding the dumbbells to your shoulders. Try to not just do bicep curls!  You can do this same movement with 1 dumbbell or KB. Check out the demo video.

For this workout we subbed lunges because you guys have already done a lot of squats in the Shift workouts this week.

For the lunges you will hold 2 dumbbells at your sides or 1 dumbbell or KB at your chest. The lunges will be alternating and you will end up doing 6 per leg each 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 with weight you may dip them unweighted. 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 single unders  you will do 20 per round!

For the Dumbbell/KB hop over 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 question you can perform a low alternating step up.

MAMA MODIFICATIONS

HANG 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.

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 you 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.

WEIGHTED 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. 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.

32720

TIP BW TTB MAR 27TH 2020

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: SHOULDER FLOW, HIP FLEXORS/PSOAS

* 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
Pull Up Warm Up

WORKOUT

15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
2 Wall Walks
6 Toes to Bar / V-Ups
12 KB Swings

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

RX+ Men/Women: Take reps up to:
3 Wall Walks, 9 Toes to Bar, and 20 KB Swings.

RX+ Option: Heavier KB/DB for Swings.

Score: Total Number of Completed Rounds + any Additional Reps
Goal: 8 - 11 Rounds
Shoot for 90 second rounds!

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

Don't slide or flop!

Modify by going only part of the way up or doing pike up on the box, push up + tap tap or even 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.

You can replace the wall walks with a 20ft handstand walk if you want also!

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

MAMAS!
Sub the wall walks with 16 alternating seated single arm shoulder presses (8 per arm). You can do ball slams or dead bugs in place of the toes to bar. Modify the swings to shoulder/eye level.  See Members Only for even more options.

MAMA MODIFICATIONS

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

TOES TO BAR/SIT UPS - 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: Functional Progressions (Choose any from 1-4, Demos can be found on Members Only Warm Ups), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, or Waiter Walks (Visit the Mama Modifications Movement Library for Demos!)

KB SWING - If you notice any coning or pulling in the overhead position of the swing, sub shoulder height or eye level swings and focus on posture and breathing mechanics. If the shape of your body (preggo bellies!) is making the bottom position a little too tight for comfort, you can sub a single arm swing!

SHIFT 032720 (Copy)

SHIFT TIP_202703

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
4 Inchworms
8 Sit Ups
12 KB Swings

Ideal weight for Men: Single 20-40# KB/DB
Ideal weight for Women: Single 12-25# KB/DB

Score: Total Number of Completed Rounds + any Additional Reps

For this workout you will go through the 4 inchworms, 8 sit ups, and 12 KB swings for 12 minutes.

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 + 12 elevated shoulder  taps in place of each rep.

For the sit ups you can do whatever you like with your feet, but we would love to see you come all of the way up at the top and touch your toes. If you need to use a band or rope attached to something to help pull yourself all the way up - go for it!

No sit ups or crunching right now?  You may try a dead bug or slam balls. Mamas check out the modifications on this workout!

MAMA MODIFICATIONS

TOES TO BAR/SIT UPS - This movement and its 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: Functional Progressions (Choose any from 1-4, Demos can be found on Members Only Warm Ups), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, or Waiter Walks (Visit the Mama Modifications Movement Library for Demos!)

KB SWING - If you notice any 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!

32820

TIP DB SHOULDER TO OVERHEAD MAR 28TH 2020

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): POWER
POST (best after the main workout): BUTTS AND GUTS
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, QUADS/IT BAND
POST: CALVES/ANKLES, 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
Running Warm Up
Shoulder Warm Up

WORKOUT

Part 1:
In a 4 Min Window
Run 400 Meters
Max Reps Dumbbell Shoulder Press in Remaining Time
Rest 1 Min Before Part 2

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

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

Score: Dumbbell Shoulder Press Reps
Goal: 20-40 Reps

Quite a range for the goal reps on this one. It should be challenging enough that you'll take a break or two. Plus you'll need to have something left in your shoulders for the remaining AMRAPs. Pick something you can knock out 10 reps at a time and won't go to failure.

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, Mtn Climbers or toe taps to a low target.

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

Part 2:
In a 4 Min Window
Run 400 Meters
Max Reps Dumbbell PUSH Press in Remaining Time
Rest 1 Min Before Part 3

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

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

Score: Dumbbell Push Press Reps
Goal: 20-40 Reps

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.

Part 3:
In a 4 Min Window
Run 400 Meters
Max Reps Dumbbell PUSH JERK in Remaining Time

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

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

Score: Dumbbell Push Jerk Reps
Goal: 20-40 Reps
Remember to keep the calories/distance within the 2:30 time window!

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.

PROGRAM B*

PROGRAM B

WARM UP
Running Warm Up
Overhead Warm Up

WORKOUT

Part 1:
In a 4 Min Window
Run 400 Meters
Max Reps Barbell Shoulder Press in Remaining Time
Rest 1 Min Before Part 2

RX Men: 75-95#
RX Women: 45-65#

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

Score: Barbell Shoulder Press Reps
Goal: 20-40 Reps

Quite a range for the goal reps on this one. It should be challenging enough that you'll take a break or two. Plus you'll need to have something left in your shoulders for the remaining AMRAPs. Pick something you can knock out 10 reps at a time and won't go to failure.

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, Mtn Climbers or toe taps to a low target.

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.

Part 2:
In a 4 Min Window
Run 400 Meters
Max Reps Barbell PUSH PRESS in Remaining Time
Rest 1 Min Before Part 3

RX Men: 75-95#
RX Women: 45-65#

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

Score: Barbell Push Press Reps
Goal: 20-40 Reps

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.

Part 3:
In a 4 Min Window
Run 400 Meters
Max Reps Barbell PUSH JERK in Remaining Time

RX Men: 75-95#
RX Women: 45-65#

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

Score: Barbell Push Jerk Reps
Goal: 20-40 Reps

Remember to keep the calories/distance within the 2:30 time window!

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.

PROGRAM C

PROGRAM C

WARM UP
Running Warm Up
Overhead Warm Up

WORKOUT

Part 1:
In a 4 Min Window
Row 500 Meters
or
Bike 30 Cal (Men) / 22 Cal (Women)
Max Reps Barbell Shoulder Press in Remaining Time
Rest 1 Min Before Part 2

RX Men: 75-95#
RX Women: 45-65#

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

**Can also use dumbbell options from Program A

Score: Barbell Shoulder Press Reps
Goal: 20-40 Reps

Quite a range for the goal reps on this one. It should be challenging enough that you'll take a break or two. Plus you'll need to have something left in your shoulders for the remaining AMRAPs. Pick something you can knock out 10 reps at a time and won't go to failure.

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

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.

Part 2:
In a 4 Min Window
Row 500 Meters
or
Bike 30 Cal (Men) / 22 Cal (Women)
Max Reps Barbell PUSH PRESS in Remaining Time
Rest 1 Min Before Part 3

RX Men: 75-95#
RX Women: 45-65#

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

**Can also use dumbbell options from Program A

Score: Barbell Push Press Reps
Goal: 20-40 Reps

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.

Part 3:
In a 4 Min Window
Row 500 Meters
or
Bike 30 Cal (Men) / 22 Cal (Women)
Max Reps Barbell PUSH JERK in Remaining Time

RX Men: 75-95#
RX Women: 45-65#

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

**Can also use dumbbell options from Program A

Score: Barbell Push Jerk Reps
Goal: 20-40 Reps

Remember to keep the calories/distance within the 2:30 time window!

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.

TEAM VERSION

TEAM VERSION

WARM UP
Running Warm Up
Shoulder Warm Up

WORKOUT

In Teams of 2 Complete:
Partner 1: Run 400 Meters
While
Partner 2: Max Reps Shoulder Press

Then
Switch

Partner 1: Max Reps Shoulder Press
While
Partner 2: Run 400 Meters

When both have completed both parts.
Rest 1 Min.

Repeat this same cycle with Run/PUSH Press
Rest 1 Min

Repeat this same cycle with Run/PUSH JERK

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

RX+ Men: 50# DBs
RX+ Women:

Score #1: Total Reps Completed for all 3 parts from BOTH partners combined.
Score #2: Total Time to complete (including rest)
Goal #1: 180 Reps+
Goal #2: Under 11-16 Min

The load should be challenging enough that you'll take breaks on the shoulder to overhead movements each time. Pick something you can knock out at least 10 reps at a time and won't go to failure.

For the 400m run, shoot for 1:30-2:30.  Shorten the distance as needed to fit the time window. We don't want your partner doing shoulder presses for more than 2:30!

If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

You can also do the bike/row and/or barbell option in this version.

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

For the 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.

The jerks will start just like the push press. For these, when you drive out of the dip, 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).

Stand up all the way before bringing the DBs back to the shoulders. Bend your knees as you absorb the weight, then return to your starting position.

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.

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

5 Rounds (No measure)
30 Seconds Weighted Side Step Up Right
30 Seconds Rest
30 Seconds Weighted Side Step up Left
30 Seconds Rest
30 Seconds Weighted Reverse Lunge Right
30 Seconds Rest
30 Seconds Reverse Lunge Left
30 Seconds Rest
30 Seconds Right Arm to Left Toe Weighted Crunch
30 Seconds Rest
30 Seconds Left Arm to Right Toe Weighted Crunch
30 Seconds Rest

So much work in 30 minutes!!

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

For the side step ups you want between 15-20" depending on how tall you are.  You may use dumbbells or a barbell.  You may also choose to hold a single dumbbell or kb at the chest or even put a sandbag on your back. Focus on driving off of the heel and standing all the way up.  You don't want the weight to be super heavy for this so you can keep moving the whole 30 seconds.

The reverse lunge is just on the ground (no box).  You will take a big step back, kiss the back knee on the ground, and then drive off of the front foot to stand.  Make sure to drive off of the front foot when you stand and don't allow the front knee to cave in.  You may do these holding a dumbbell in each hand or a single DB or KB at the chest.  You could also put a barbell or sandbag on your back!

For the opposite arm opposite toe crunches, you may do these weighted or unweighted.  Keep the arms and legs PRETTY straight and actually touch the weight to the toe each time.

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

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

WEIGHTED CRUNCH - Functional Progressions (1-4) would be great here! Visit the Members Only Warm Up videos for demos. We especially love the Banded Crossover version of Functional Progression 1! You can also try Overhead Plate Hold/March, Farmer Carry March, Palloff Press, Dumbbell Windmill, Banded Woodchop. Visit the Mama Modifications Movement Library for Demos!

WARM UP
Full Body Simple Warm Up
Running Warm Up

WORKOUT

For Time:
800 M Burden run
30 Alt Sandbag Slams
50 Sandbag Step up and overs
30 Alt Sandbag Slams
800 M Burden Run

No Rx or RX+:

Men: 50-70#
Women: 25-45#

Score: Total Time
Goal Time : 26 Min

For the burden run, clean and jerk the sandbag onto your back rack so it's on your shoulders with your hands holding it on both sides.

As you run, keep your chest up and eyes forward.  Take smaller steps to reduce the impact on your knees and back.

The sandbag slam starts with the bag on the ground. Feet under the hips roughly. Knees are bent, sandbag is close to the body, chest is up, arms are straight. Grab the sides of the bag. Drive your heels down and keep your chest up. Stand up hard and fast and guide the bag to your right shoulder. Step forward with your left foot, use your hips to slam the bag straight down to the ground.  Set up and bring the bar to your left shoulder and repeat.

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

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

Deadlift (4 x 5)
Set 1 at 0:00, Set 2 at 2:00, Set 3 at 4:00, Set 4 at 6:00.

For the Deadlifts, add load between sets.
You will have 4 Min rest before the set of Max Reps.

The idea is to start fairly heavy and end heavier.  But save some room for the final, max reps set.  Take small jumps.

Remember, just because you can stand up with the weight, doesn't make it technically proficient. So, make sure you maintain good form on every rep of every set, rather than just trying to go as heavy as possible!

For the deadlifts the bar will start on the ground.  The feet are under the hips.  Heels are down.  Hips and knees are bent. Arms are straight.  Chest is up.  Belly tight.  Back flat!  Hands just outside the legs.  To lift, drive the heels into the ground and lift the chest.  Keep the arms straight as you pull the bar in close to the body.  Keep the arms long and straight.  Keep the chest up and belly tight. Stand all of the way up at the top.  Squeeze the butt.  Don't lean back.

To lower - reach the butt back and slide bar down the legs.  Keep the knees out of the way.  Keep the chest lifted and belly tight.  Keep those heels down. Once past the knees you will re-bend the knees and bring the bar back to the starting position under control.


Deadlift (1 set x max reps)
This set will happen at 10:00 on the clock.

You may be able to increase the load slightly or you may need to drop the weight from the final set last time to a weight that you can get at least 5 but no more than 15 reps.


Weighted Pull-ups (4 x 5)
If you are unable to do weighted pull ups - you may do all sets as strict pull ups or even banded pull ups.

If possible you will add weight - even if it's just a bit each time.

Set 1 at 14:00, Set 2 at 16:00, Set 3 at 18:00, Set 4 at 20:00.
Max set unweighted strict will happen at 24:00.


Strict Pull Ups 
No kipping, unassisted, unweighted pull ups.
This set will happen at 24:00.  This is the max reps set of Strict Pull-ups, make sure you can get at least 5 but probably not more than 10 reps.

3 Min AMRAP
(As Many Rounds and Reps as Possible in 3 Min)
5 Good Mornings
5 Upright Rows

GO LIGHT! Like an empty barbell or a bumper plate.

Smooth movement! 
The idea here is not to do as many reps as possible, but to move continuously and consistently for 3 minutes.  KEEP YOUR BELLY TIGHT!  Use an empty bar or even lighter dumbbells for the upright rows.

WARM UP

2 Sets
5 Inch Worm Walk Out
10 Push Up + Tap + Tap
5 Scorpion Stretch (:03 Sec hold each side)
10 Alt Samson Stretch
10 Kip Swings

WORKOUT

7 Min EMOM
(Every Minute On The Minute for 7 Min)
2-5 Slow Lower / Pause / Kipping HSPU

Scale to just a slow lower HS with a short hold if you are still unable to do kipping handstand push ups.

You may also scale down to a slow lower pike on box HSPU with a slow lower and pause - then a press out.

You may scale UP to a deficit if you are a ninja.

Score is total reps you do but don't worry about score.  Just a way for you to track it.

For these you will start in a handstand against the wall.  You will lower yourself slowly, taking 3 seconds to get down.  Pause for 2 seconds at the bottom then lower the knees all of the way to the elbows, allow the torso to round a bit and the tailbone to come off of the wall.

From here kick your feet straight up (not at the wall because then you will stunt your movement by hitting the wall too soon).

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.  Keep the belly tight at the top.

7 Min AMRAP
(As Many Rounds And Reps As Possible in 7 Min)
(or 100 reps total)
Toes to Bar
or
Hanging Knee Raise (with kip swing)
Every time you break - 100 Meter Run.

Score: Total Reps in 7 min OR Time to  get to 100 Reps
Goal: 65 Reps +

**If you have never done 100 reps of the movement you choose - cut it at 80.

So for this you will start a clock and do a big set of either toes to bar or hanging knee raises.

When you need a break and come off the bar you will run 100 meters (roughly 30 seconds).

When you are ready - hop back up for another big set.

You can either game this and just decide you will do a certain number each time you jump up or just do as many as you can each time.

If you get to 100 reps (or 80 if you are stopping there) before 7 min.  You are done!

Otherwise you will do as many reps as you can in 7 min.

If you are doing the hanging knee raise - practice adding that small kip swing into it rather than just a dead hang knee raise.

Toes to bar should also be with a kip.

If you really want to practice strict toes to bar - that is of course allowed, but not what we had in mind necessarily when we programmed it!

Enjoy!

Part 1:
3 sets
10-15 Ring Rows
10-15 Hammer Curls
Rest 1 min after the Curls

Score: Weight Used for Curls

For the ring rows, you can also use a TRX or supine barbell rows using a racked barbell.  For both of these movements, avoid using momentum.

Part 2:
3 Sets
10-15 Supinated Grip Bent Rows
10-15 Barbell Curls
Rest 1 min after the Curls

Score: Weight for Rows

You can definitely sub dumbbells for these movements. Try turning your palms out a bit in the rows if you do.

For these bent over rows, use a supinated grip meaning palms out. Deadlift the bar to just below the knee. From here, keeping the torso position set and the chest lifted - you will pull the elbows back and bring the bar to just below the chest.  Keep the belly tight. Bring the bar back to just below the knee with the arm straight at the bottom. No kipping or pulling your CHEST down!

Part 3:
3 Sets
10-15 Bent Over Rows
10-15 Rev Grip Curls
Rest 1 min after the Curls

Score: Weight for Rows

Both movements will use an overhand grip on this one. So on the curls, your palms will be facing away from you at the top.

Snatch + Hang Snatch (15 Min to Find Heaviest Single  (Full + Hang))
One Full Snatch from the Ground + One Hang Snatch from Above the Knee

Score is your heaviest unbroken Snatch + Hang Snatch.
Unbroken = you didn't drop the bar.

For this you will perform 1 full snatch (meaning from the ground and landing in a full squat), then you will lower the bar to the hip and perform 1 more snatch (squat) from the hang (dip, but don't go below the knee to initiate).

You have 15 min on the clock and can add weight and do sets as you please - with the goal of going as heavy as you can for this movement in that time frame.

For the snatch you will start with the bar on the ground.  Your grip will be wide (overhead squat grip).  Heels will be down with the feet somewhere between hip and shoulder width.  You will hinge at the hips and bend the knees to bring your hands to the bar.  Keep the chest up and back flat.  You should not be TOO squatty, but definitely have a bend in those knees.  Bar is close to the body.

To stand you will drive the heels into the ground and lift the chest!  Drive the knees back as the chest comes up.  Once past the knees you will want to think of jumping straight UP (not forward) leading with the chest. Squeeze the butt and shrug the shoulders.  Pull the elbows high and outside to keep the bar close as it starts to travel UP the body.  At the same time, pull YOURSELF down under it and press against the bar as you get into a low overhead squat.

You should land in an overhead squat with the bar over the middle of the body, locked out, armpits forward, belly tight, chest up, knees out, heels down.

Stand by driving the heels down, knees out, and leading with the chest.  Keep pressing into the bar!

Lower the bar back to the hips.  Re-set your feet if you need to.  Dip by allowing the chest to come forward slightly and allowing the bar to slide down the thigh.  Keep the arms straight and bend the knees slightly.

From that position you will perform the snatch exactly the same as the other one.

If you want you may choose to work power snatches instead!

Behind The Neck Jerk (5 x 5)
Go light for these and work technique.  Go SUPER light if you have never done them before.  Be careful with the lower!  Absorb with the knees!

You may work a wide grip or a more normal grip.  Up to you.

The bar will start on the back.  You will dip keeping the heels down, allowing the knees to come forward, and keeping the chest up.  Stand up hard and fast to pop the bar off of the shoulders.  Press the bar up and press YOURSELF down underneath it.  Catch it with the heels down, knees out, belly tight and completely locked out with the bar over the middle of the body.  Stand to finish.

When lowering the bar please absorb with the knees and then re-set before the next rep.

You may choose to work the power jerk or split jerk.

RUN VERSION

Run Version
4 Rounds
2 Min On (Moderate/Fast Pace)
20 Seconds off
1:30 On (Fast Pace)
20 Seconds off
1:00 On (Faster Pace)
20 Seconds off
:30 Seconds ON (Sprint)
Rest 2 Min

Score is average distance per round. 
Goal is to maintain it!

RX+ (and Murph crew) wear your vest!!
Go ALL OUT on those sprints and pretty damn hard on the 1 Min Fast pace too.

Goal is to try to maintain same distance traveled for each round.

DO NOT cut out the rest and do not just go pain cave hard on every interval.

Make sure pace changes for each section!

ROW VERSION

Row Version
4 Rounds
2 Min On (Moderate/Fast Pace)
20 Seconds off
1:30 On (Fast Pace)
20 Seconds off
1:00 On (Faster Pace)
20 Seconds off
:30 Seconds ON (Sprint)
Rest 2 Min

Score is average distance per round. 
Goal is to maintain it!

Go ALL OUT on those sprints and pretty damn hard on the 1 Min Fast pace too.

Goal is to try to maintain same distance traveled for each round.

DO NOT cut out the rest and do not just go pain cave hard on every interval.

Make sure average pace changes for each section!

BIKE VERSION

Bike Version
4 Rounds
2 Min On (Moderate/Hard Effort)
20 Seconds off
1:30 On (Hard Effort)
20 Seconds off
1:00 On (Harder Effort)
20 Seconds off
:30 Seconds ON (Sprint)
Rest 2 Min

Score is average calories per round. 
Goal is to maintain it!

Go ALL OUT on those sprints and pretty damn hard on the 1 Min Fast pace too.

Goal is to try to maintain same calories gained for each round.

DO NOT cut out the rest and do not just go pain cave hard on every interval.

Make sure effort and pace changes for each section!

Once Daily Demo

The Vault "ONCE" Tip

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY
POST (best after the main workout): BUTTS AND GUTS | SUNS OUT GUNS OUT

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW OR ENERGIZING FLOW
POST: DECOMPRESSION SEQUENCE OR LOWER BACK RELEASE

Welcome back to the Street Parking Vault.  This is the workout of the day today - but also the ELEVENTH 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 21 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!

* 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
Dumbbell Squat Clean Warm Up
Shoulder Warm Up

WORKOUT

"Death By" Dumbbell Clean and Jerk
You start at the beginning with 1 Clean and Jerk in the first min.  Then add one clean and jerk each minute until you can no longer keep up with the clock.

Min 1: 1 Dumbbell Clean and Jerk
Min 2: 2 Dumbbell Clean and Jerks
Min 3: 3 Dumbbell Clean and Jerks
Min 4: 4 Dumbbell Clean and Jerks....
And so on...

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

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

Score: Last round you successfully completed plus any additional reps into the next minute.
Goal: 10 Min+

So let's say you complete all 10 reps in the 10th minute but you only get to 9 reps in the 11th minute. Your score would be 10 + 9.

Somewhere around minute 7 or 8 the intensity is going to ramp up pretty quick. Take your time and keep it mellow in the first several minutes. As the amount of rest starts to decrease, remind yourself to relax, find good positions and hold on!

The clean AND jerk together counts as 1 rep.

The weight will start on the ground with the feet under the hips.  Dumbbells are just outside of the feet. The hands are just outside of the legs.  Hinge at the hips but keep the chest lifted and back flat.  There should also be a bend in the knees, but not so much you are squatting.  Arms are long and straight.

From here you will lift the weight by digging the heels into the ground as you lift the chest.  Once past the knees you will pick up speed and jump and shrug the shoulders!  Keep the dumbbells close to the body as they travel UP - try to avoid a massive bicep curl!  Pull yourself down and under - and pull your elbows around and through FAST!  Catch the dumbbells on the shoulders in a partial squat with the elbows in front.  Make sure the heels are down and knees are out.

If you are comfortable you will feed this partial dip position into the jerk.  This means you will stand up hard and fast to pop the weight off of the shoulders - press the dumbbells up as you press yourself back down.  Lock out over your head with the biceps by the ears and the belly tight in a partial squat position.

Make sure the heels are down and knees are out.  Stand to finish!

PROGRAM B*

PROGRAM B

WARM UP
Barbell Clean Warm Up
Overhead Warm Up

WORKOUT

"Death By" Dumbbell Clean and Jerk
You start at the beginning with 1 Clean and Jerk and Min in the first min. Then add one clean and jerk each minute until you can no longer keep up with the clock.

Min 1: 1 Barbell Clean and Jerk
Min 2: 2 Barbell Clean and Jerks
Min 3: 3 Barbell Clean and Jerks
Min 4: 4 Barbell Clean and Jerks....
And so on...

RX Men: 95#
RX Women: 65#

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

Score: Last round you successfully completed plus any additional reps into the next minute.
Goal: 10 Min+

So let's say you complete all 10 reps in the 10th minute but you only get to 9 reps in the 11th minute. Your score would be 10 + 9.

Somewhere around minute 7 or 8 the intensity is going to ramp up pretty quick. Take your time and keep it mellow in the first several minutes. As the amount of rest starts to decrease, remind yourself to relax, find good positions and hold on!

The clean AND jerk together counts as 1 rep.

The Feet are under the hips with the heels down, hands outside of the legs and bar close to the body.  Knees are bent and there is a hinge at the hips. Chest is lifted with a flat back and a tight belly. Lift the bar by digging the heels into the ground and lifting the chest. Once past the knee think about finishing UP hard and fast with the legs. Shrug the shoulders and then guide the bar UP the body - keeping it close - with the elbows going high and outside as you pull yourself under slightly. Bring the elbows around and through fast so that the bar will land on your shoulders in a partial dip position with the heels down and chest up.  From here you can stand and re-set or go straight into the jerk.

If you stand you will re-dip - if not you will go straight from that dip position - drive the bar off of the shoulders - move the face back.  Push the bar up as you push yourself down!  Catch in a partial overhead squat with the heels down, knees out, chest up, and bar locked out over the middle of the body.  Stand to finish!

MAMA MODIFICATIONS

POWER CLEAN - To manage the extra pressure on the belly and pelvic floor, try going from the hang position or using less weight. For pregnant mama’s 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. You may also try starting the the dumbbells between the legs, similar to the set up for a KB Swing.

JERK/PRESS - Focus on proper alignment of your pelvis and spine. If you find yourself over extending in your back or coning in your belly sub less weight, Strict Press, Seated Strict Press, or even Front Raises. Sometimes the impact of a jerk can be a lot of demand on the pelvic floor, sub Push Press or Strict Press if you notice any symptoms of dysfunction.

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 it’s 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.

The Vault "ONCE" Shift Demo

The Vault "ONCE" Shift Tip

The Vault "ONCE" Shift Subs and Mods

Welcome back to the Street Parking Vault.  This is the workout of the day today - but also the ELEVENTH 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 21 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

Street Parking Vault:
SHIFT "ONCE"
EMOM 10 Min:
5 DB/KB Deadlifts
5 DB/KB Hang Power Cleans
5 DB/KB Press

Ideal weight for Men: Single 30-55# KB/DB - or - pair of lighter dumbbells
Ideal weight for Women: Single 12-25# KB/DB - or - pair of lighter dumbbells

Score: Total Reps - So... If you keep 5-5-5 each minute your score is 150. (If you need to lower reps - that's ok.  Or, you may choose to go heavier if 5-5-5 is easy. If you don't have access to heavier weight  you may raise the numbers a bit. To 6-6-6 or even 7-7-7)
Goal: 150 reps!

For this workout it's super important for you to make it your own and challenge yourself! Make sure you aren't getting more than 20 seconds of rest, so either go up in weight or reps depending on what you have available. Adjust as you go if needed.

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

For the dumbbell hang power clean you hold the dumbbells at the hips.  Do a small dip - jump and shrug the shoulders then pull the dumbbells up to the shoulders.  The idea here is to think about jumping and then pulling/guiding the dumbbells to your shoulders. Try to not just do bicep curls! You can do the same movements with one DB or KB - check out the demo video!

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 it’s completely locked out overhead with the biceps next to the ears! Then bring the dumbbells all the way down to the shoulders each time.

MAMA MODIFICATIONS

POWER CLEAN - To manage the extra pressure on the belly and pelvic floor, try going from the hang position or using less weight. For pregnant mama’s 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. You may also try starting the the dumbbells between the legs, similar to the set up for a KB Swing.

JERK/PRESS - Focus on proper alignment of your pelvis and spine. If you find yourself over extending in your back or coning in your belly sub less weight, Strict Press, Seated Strict Press, or even Front Raises. Sometimes the impact of a jerk can be a lot of demand on the pelvic floor, sub Push Press or Strict Press if you notice any symptoms of dysfunction.

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.

31720

TIP BW BOX JUMP OVER MAR 17TH 2020

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE(best before main workout): OLY - POWER
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, COUCH STRETCH
POST: COOL DOWN FLOW, HIP FLEXORS/PSOAS

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

PROGRAM A

PROGRAM A

WARM UP
Full Body Simple Warm Up
Box Jump Warm Up

WORKOUT

"Lucky 17"
17 Min AMRAP
(As Many Rounds and Reps as Possible in 17 Min)
17 Burpees
17 Box Jump Overs

No weight needed today!

RX Men: 22-24" Box
RX Women: 18-20" Box

RX+: Do more rounds!

RX+ Option: If you are super duper fast at box jump overs - feel free to use a higher than normal box today!  Only do this if you can still get at least 4 rounds.

Score: Total Number of Completed Rounds + any Additional Reps
Goal: 4-5 Rounds+

Lucky You!!!

Lots of jumping today so focus on a soft landing and controlled 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!

You can also modify by removing the push up portion of the burpee. Just step or jump back to a plank position then back in, stand and jump.

For the box jump overs, 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!

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

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 031720

SHIFT TIP_201703

SHIFT WARM UP

Simple Shift Warm Up

SHIFT WORKOUT

Notice that this workout kind of has 2 parts. It is a 7 Min AMRAP then a 3 Min Rest - followed by another 7 Min AMRAP.

So, here it is:
7 Min AMRAP
(As Many Rounds and Reps as Possible in 7 Min):
7 Burpees
7 Low Jump Overs or Plate Hops

Rest 3 Min After all 7 Min

Then Repeat:
7 Min AMRAP
(As Many Rounds and Reps as Possible in 7 Min):
7 Burpees
7 Low Jump Overs or Plate Hops

No weight needed today!

Score: Total Number of Completed Rounds + any Additional Reps (from BOTH AMRAPs)
Goal: 8 Rounds +

So for this workout you will complete 7 burpees and 7 low jump overs for 7 minutes. Then, you will rest 3 minutes. Then, you will repeat those 7 minutes again!

For the burpees you may do regular, knee push up burpees, no push up burpees, or even an elevated burpee! Make sure with whatever variation you are doing you keep the elbow in on the way down so they brush your ribcage.

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 you are doing the plate hop overs you will jump up onto the plate with both feet, step down to the other side, turn around and repeat.

If jumping or skipping is out of the question you can perform an alternating step up.

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

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.