11020

TIP BW PULL UPS JAN 10TH 2020

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

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

PROGRAM A*

PROGRAM A

WARM UP
Box Jump Warm Up
Pull Up Warm Up

Workout

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

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

RX+ Men/Women: 30 Reps of Each

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

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

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

For the pull ups you may do strict, kipping/butterfly or ring/trx row. You may also do a row with the bar in the rack OR double up on the bent over row if none of those other options are available.

You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.

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

For the box jumps, make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench. Lower the height of the box if you need to. You may also sub step ups or lunges. Or, if you don't have something to jump ON - find something to jump OVER!

We would love to see you actually jump if possible!  Even if you are jumping on a few stacked bumper plates or over your laundry basket!

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

PROGRAM B

PROGRAM B

WARM UP
Box Jump Warm Up
Pull Up Warm Up

Workout

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

RX Men: 95#
RX Women: 65#

RX+ Men/Women: 30 Reps of Each

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

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

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

For the pull ups you may do strict, kipping/butterfly or ring/trx row. You may also do a row with the bar in the rack OR double up on the bent over row if none of those other options are available.

You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.

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

For the box jumps, make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench. Lower the height of the box if you need to. You may also sub step ups or lunges. Or, if you don't have something to jump ON - find something to jump OVER!

We would love to see you actually jump if possible!  Even if you are jumping on a few stacked bumper plates or over your laundry basket!

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

PROGRAM C

PROGRAM C

WARM UP
Box Jump Warm Up
Pull Up Warm Up

Workout

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

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

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

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

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

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

For the pull ups you may do strict, kipping/butterfly or ring/trx row. You may also do a row with the bar in the rack OR double up on the bent over row if none of those other options are available.

You may do banded pull ups but control the descent and be sure to avoid the bounce out of the bottom.

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

For the box jumps, make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench. Lower the height of the box if you need to. You may also sub step ups or lunges. Or, if you don't have something to jump ON - find something to jump OVER!

We would love to see you actually jump if possible!  Even if you are jumping on a few stacked bumper plates or over your laundry basket!

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

MAMA MODIFICATIONS

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

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

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

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

1320

TIP BB HANG POWER CLEAN JAN 3RD 2020

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE | COUCH STRETCH
POST: QUAD/IT BAND | HIP FLEXOR/PSOAS

PROGRAM A

PROGRAM A

WARM UP
Box Jump Warm Up
Dumbbell Clean Warm Up

Workout

4 Rounds
Each Round is a 3 Min AMRAP
(As Many Rounds and Reps as Possible in 3 Min)
8 Dumbbell Hang Power Cleans
8 Box Jump Overs
Rest 1 min between each 3 min AMRAP

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

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

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

Score: All Completed Rounds + Any Additional Reps from Each of the 4 AMRAPs Added Up at the End.
Goal: 12 Rounds + (That's holding 1 Round+ Per Min for Each 3 Min AMRAP)

Keep track of your score at the end of each 3 minute round. Start each round from the beginning, not where you left off.  Then, add the total rounds you got and then add the total additional reps you got each time. Those two numbers will be your score (Total Rounds and Total Additional Reps)

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 the box jumps overs you will choose a box that is roughly 22-24" for men and 18-20" for women if you can! 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! Jump or step off of the other side.  That = 1 rep.

No box, find something to jump all the way over like a bench or laundry basket!

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

PROGRAM B*

PROGRAM B

WARM UP
Box Jump Warm Up
Barbell Clean Warm Up

Workout

4 Rounds
Each Round is a 3 Min AMRAP
(As Many Rounds and Reps as Possible in 3 Min)
8 Barbell Hang Power Cleans
8 Box Jump Overs

Rest 1 min between each 3 min AMRAP

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

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

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

Score: All Completed Rounds + Any Additional Reps from Each of the 4 AMRAPs Added Up at the End.
Goal: 12 Rounds + (That's holding 1 Round+ Per Min for Each 3 Min AMRAP)

Keep track of your score at the end of each 3 minute round. Start each round from the beginning, not where you left off.  Then, add the total rounds you got and then add the total additional reps you got each time. Those two numbers will be your score (Total Rounds and Total Additional Reps)

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 the box jumps overs you will choose a box that is roughly 22-24" for men and 18-20" for women if you can! 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! Jump or step off of the other side.  That = 1 rep.

No box, find something to jump all the way over like a bench or laundry basket!

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

PROGRAM C

PROGRAM C

WARM UP
Box Jump Warm Up
Dumbbell Clean Warm Up

Workout

4 Rounds
Each Round is a 3 Min AMRAP
(As Many Rounds and Reps as Possible in 3 Min)
8 Sandbag Hang Power Cleans
8 Box Jump Overs

Rest 1 min between each 3 min AMRAP

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

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

Score: All Completed Rounds + Any Additional Reps from Each of the 4 AMRAPs Added Up at the End.
Goal: 12 Rounds + (That's holding 1 Round+ Per Min for Each 3 Min AMRAP)

Keep track of your score at the end of each 3 minute round. Start each round from the beginning, not where you left off.  Then, add the total rounds you got and then add the total additional reps you got each time. Those two numbers will be your score (Total Rounds and Total Additional Reps)

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 the box jumps overs you will choose a box that is roughly 22-24" for men and 18-20" for women if you can! 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! Jump or step off of the other side.  That = 1 rep.

No box, find something to jump all the way over like a bench or laundry basket!

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

MAMA MODIFICATIONS

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

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.

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!

4 Rounds
Not For Time
20 Goblet Squat Hold with Alternating Step Outs
20 Hip Thrusts (10 with Right Leg Lifted - 10 with Left Leg Lifted)
20 Lunge Step Up Right
20  Lunge Step Up Left
20 Rotating - SLOW - Mountain Climbers
20 Love Taps

You can put your time for  a score to measure something -but really there should be no rush on this one.

For the Goblet Squat Hold plus alternating step outs you will start with the feet shoulder width apart with the heels down.  Reach the butt back and get into a partial squat at or just above parallel.  You will hold a  dumbbell at the chest.  Step out with the right foot - then bring back in.  Step out with the left foot - then bring back in.  That is 1 rep.

For the hip thrusts you will lie on your back with your knees bent.  Lift the right leg off of the ground.  Squeeze the cheeks to raise the hips high.  Get them as  high as you can and then lower back to the ground.  Do 10 on the right and then 10 on the left.

For the lunge + step up - stand facing a box or step.  Step back with the right leg into a reverse lunge - then back to standing.  Then step the right foot on the box and perform a step up.  Do 20 per leg.

For the rotating Mtn Climbers  you will be in a plank position  bring the right knee to the left elbow.  Then go back.  Keep the hips low and don't allow the hips or belly to sag.  Alternate elbow/knee with each rep.  Each time a knee comes up it is 1 rep.

For the love taps you will sit with your legs straight out in front of you on one side of a kettlebell or dumbbell.  (Or your kids toy or whatever).  Place your hands down by your hips and lift your feet up and over the object working not to lean back and to keep your legs straight.  Tap right + left for 1 rep.  If you need to (these are really hard) you can bend the knees slightly - or even do 1 foot at a time.

MAMA MODIFICATIONS

LUNGE/STEP UP - If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do a smaller step/less range of motion, or 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.

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

LOVE TAPS - This movement puts a lot of pressure on the core and the pelvic floor. If you are pregnant or in the rehab or rebuilding stages of postpartum you may want to sub BIRTHFIT Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, Palloff Press, BIRTHFIT Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk

GYMNASTICS

WARM UP
Overhead Warm Up

WORKOUT

10 Sets of 3-5 Strict or Banded Strict Pull Ups
Rest as Needed Between Sets

THEN

8 Rounds  (4 min total)
10 Seconds ON - 20 Seconds OFF -
Supine Chest to Rings/TRX Bands, Supine Chest to Bar in  Rack, or Band Pulled to Chest HOLD

Score isn't important - but you can put total number of pull ups for logging purposes.

For the first part you will choose a version of the strict pull up that you can get at least 3 reps at a time.  This can be unassisted or band assisted.  If necessary this can be a jump and slow lower (but don't do more than 3 per set if you choose this option).

Make sure you start with a completely locked out elbow and open shoulder at the bottom and pull your chin all of the way over the bar at the top.  Pull the elbows back and down.  Keep the body tight.

For the Chest to Bar, Ring, Band option you will be in a supine or semi supine position.  Supine = parallel to the ground.  The more parallel to the ground you are - the more difficult this is so find an angle that works for you.

Pull your body all the way to touch the rings, trx bands, parallettes or a bar in a rack (see video).  You can also do a band or even like a lat pull down machine pulled down TOO your chest if you need to for this one.

Handstand Push Up Work:
4 x 8 Pike HSPU / Deficit Pike HSPU
THEN
3 x 10 Push Ups into 30 Second Plank Hold
Then
4 x 1 Min Bar, DB, or Plate Overhead Hold

You can do this as a circuit or one part at a time - up to you.

Score doesn't really matter but you can enter weight you held overhead for your records.

Don't you dare underestimate the pike HSPU!  These are tough!

Make sure you are in the correct position with your hips over your head and your head and hands in a tripod (triangle) shape.  So when you lower your head it is not in line with your hands, but hands are slightly in front of your face.

Bend your knees if necessary or even do the pike FROM your knees if you need to.  It's NOT a deficit push up though.  Butt over head looking back at your bench or box.

If you are up for it - add a little deficit to this for an extra challenge.

Make sure elbows come forward and not out when they bend for this movement.  The same way they would if you were pressing a barbell.

For the next part you will do 10 (ideally unbroken) push ups right into a 30 second hold at the top of the push up on the last rep.  No sagging, snaking, or butt in the air.  Keep belly and butt tight!  Touch your chest at the bottom and lock out completely at the top.

Last part you will hold a plate, a single dumbbell with both hands, or a barbell overhead for 1 min - 4 sets.

Go lighter than you think and add weight if you feel like you can for later sets.

Keep the belly tight!  Squeeze belly and butt.  Bar or object over the top of your head.  Pressing UP with the back and shoulders, elbows locked!

SHIFT 122319

SHIFT TIP KB GOBLET LUNGES DEC 23RD 2019

SHIFT WARM UP

Simple SHIFT Warm Up

SHIFT WORKOUT

5 Rounds
12 KB/DB Deadlifts
10 Goblet Lunges
8 Overhead Press

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

Score: Total Time
Goal: Under 10 Min

You can also treat this like a 10 min AMRAP and get as many rounds as possible if you think 5 will only take you 5-7 min!For this workout you with go through the 12 deadlifts, 10 goblet squats, and 8 overhead press for a total of 5 rounds.

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

For the lunges you will hold the weight at your chest/shoulders. You may perform forward stepping, reverse stepping, or walking lunges.  Make sure you take a long enough step forward with the front leg or backward with the rear leg so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Stand all the way up between reps, bring feet in line with each other and alternate legs with each lunge. So for each set of 10 you end up doing 5 on each side.

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
sub weighted step ups, or body weight step ups.

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

MAMA MODIFICATIONS

FRONT RACK/GOBLET 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, hip thrust or glute bridgle (sinlge leg or double) for the lunges. Feel free to make this a farmer carry hold or go unweighted lunge as well.

KB/DB Deadlift - If your pregnant and the shape of your belly is making reaching the floor difficult or if you're postpartum and managing core rehab through practice of proper posture, sub: Sumo Stance KB/DB Deadlift or elevate the DBs/KB so its not so low to the ground when you pick it up. If you are working on healing any pelvic floor dysfunction make sure you are able to breathe properly throughout the entire range of motion and that you are not bracing or bearing down.

122419 BB

Barbell version

122419 DB

TIP WORKOUT DEC 24TH 2019

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
ACCESSORY WORKOUTS... ARE PROB NOT NECESSARY TODAY..... SWAP(skip the main workout and do one of these instead): SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW
POST: COOL DOWN FLOW | LOWER BACK RELEASE

PROGRAM A

PROGRAM A

WARM UP
Full Body Simple Warm Up

Workout

12 Days of Christmas!!
You perform the workout just like the song!

1 Man Maker
2 Devil Press
3 Push Press
4 Thruster
5 Squat Clean
6 Renegade Row (1 row right + 1 row left = 1 rep)
7 Clean and Jerk
8 DB Farmer Lunges (Alternating)
9 Deadlift
10 Single Arm DB Snatch (Alt)
11 Weighted Sit Up
12 DB Burpee Step Up

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

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

Score: Total Time

This will probably take a while!
SO again - the way this works...
You do 1 Man Maker.
Then you do 2 Devil Press and 1 Man Maker.
Then you do 3 Push Press, 2 Devil Press, and 1 Man Maker.
Then 4 Thruster, 3 Push Press, 2 Devil Press, 1 Man Maker.

Keep adding the next movement until you get through them all in that fashion!

See videos for all movement demos and choose the appropriate weight to move with good technique!!

PROGRAM B*

PROGRAM B

WARM UP
Full Body Simple Warm Up

WORKOUT

12 Days of Christmas!!
You perform the workout just like the song!

1 Squat Clean Thruster
2 Squat Snatch (or sub)
3 Push Press
4 Thruster
5 Squat Clean
6 Bent Over Row
7 Clean and Jerk
8 Front Rack Lunges (Alternating)
9 Deadlifts
10 Power Snatch
11 Good Mornings
12 Bar Facing Burpees

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

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

Score: Total Time

This MIGHT take a while!
Ok so once again this goes just like the song -
1 Squat Clean Thruster
Then 2 Squat Snatch  - 1 Squat Clean Thruster
Then 3 Push Press - 2 Squat Snatch - 1 Squat Clean Thruster
Then 4 Thruster, 3 Push Press, 2 Squat Snatch, 1 Squat Clean Thruster
Keep going until you get through them all!

Watch the video for all demos and choose an appropriate weight!  This should be pretty light for you and not making you hit singles or anything close to that on any movement.

Sub option - if you aren't ready for squat snatches you may sub overhead squats!  If those aren't happening change that to a back squat.

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up

Workout

12 Days of Christmas!!
You perform the workout just like the song!
1 Sandbag Burpee+Squat Clean Thruster
2 Sandbag Burpee
3 Sandbag Push Press
4 Sandbag Thruster
5 Sandbag Squat Clean
6 Push Up + Drag
7 Sandbag Clean and Jerk
8  Sandbag Front Rack Lunges(Alternating)
9 Sandbag Deadlifts
10 Sandbag Ground to Overhead
11 Sandbag Sit Ups
12 Sandbag Hand Down Step Over

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

Score: Total Time

This will probably take a while!

SO again - the way this works...
You do 1 Sandbag Burpee Squat Clean Thruster.
Then you do 2 Sandbag Burpees + 1 Sandbag Burpee Squat Clean Thruster.
Then you do 3 Sandbag Push Press + 2 Sandbag Burpees + 1 Sandbag Burpee Squat Clean Thruster.
Then 4 Sandbag Thrusters + 3 Sandbag Push Press + 2 Sandbag Burpees + 1 Sandbag Burpee Squat Clean Thruster.

Keep adding the next movement until you get through them all in that fashion!

See videos for all movement demos and choose the appropriate weight to move with good technique!!

Enjoy!

MAMA MODIFICATIONS

This workout should be about having fun and moving steadily. Substitute any movements that are going to allow you to stay safe while keeping a steady pace. You can use the normal modifications or search previous workouts for additional suggestions but don't worry about trying to pick movements that are the same as the written workout. You can even repeat some movements if you need to! Just get moving and enjoy!

SHIFT 122419

SHIFT TIP WORKOUT DEC 24TH 2019

SHIFT WARM UP

Full Body Shift Warm Up

SHIFT WORKOUT

12 Days of SHIFT Christmas!!
You perform the workout just like the song!
1 Inch worm
2 Burpee
3 KB press
4 Goblet Squats
5 Push Up
6 Upright Row
7 KB Clean
8 Alt Lunge
9 Deadlift
10 KB Swing
11 Sit Up
12 Step Up

Idea weight for Men: 35-50# KB or DB
Idea weight for Women: 12-25# KB or DB

Score: Total Time

You will do this like the song...
1 Inch Worm
then
2 Burpees
1 Inch Worm
then
3 KB Press
2 Burpees
1 Inch Worm
then
4 Goblet Squats
3 KB Press
2 Burpees
1 Inch Worm

and so on...

SO much fun!

Please make sure to watch demo video to see proper form and subs for all movements!  Use the same weight - single KB/DB for each of the weighted movements.  You may also use a set of light dumbbells if you prefer to!

MAMA MODIFICATIONS

This workout should be about having fun and moving steadily. Substitute any movements that are going to allow you to stay safe while keeping a steady pace. You can use the normal modifications or search previous workouts for additional suggestions but don't worry about trying to pick movements that are the same as the written workout. You can even repeat some movements if you need to! Just get moving and enjoy!

122519

TIP MERRY XMAS DEC 25TH 2019

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
The idea today is just to get in and get out quick!
BUT....if you really want to do more...
PRE(best before main workout): OLY
POST(best as a finisher): BUTTS AND GUTS
EITHER(can be warm up or finisher): GYMNASTICS
SWAP(skip the main workout and do one of these instead): ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: DOWN DOG FLOW | HIP FLEXORS/PSOAS
POST: HIPS | QUADS/IT BAND

PROGRAM A*

PROGRAM A

WARM UP
Full Body Simple Warm Up

WORKOUT

For Total Time
4 Rounds
25 Burpees
50 Air Squats
Rest 1 Min

Score time includes the 3 min (total 1 min per round)  of rest between the rounds!

Goal Time: Each round under 5 min (including rest).  Can you go under 4?

Not much to say here guys!

For the burpees, chest and thighs touch the ground at the same time.  Jump or step the feet in.  Jump and clap.

For the squats, all the way down to where the butt is below the knees.  All the way standing at the top!

MAMA MODIFICATIONS

BURPEES - No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull

AIR SQUATS - For managing any SPD or general pelvic discomfort, try subbing a box squat or a higher target squat.

SHIFT 122519

SHIFT TIP BW BURPEES DEC 25TH 2019

SHIFT WARM UP

Super Simple Shift Warm Up

SHIFT WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
6 Burpees
12 Air Squats

Goal: 5 Rounds +

Not much to say here guys! For the burpees, chest and thighs touch the ground at the same time.  Jump or step the feet in.  Jump and clap.  You may sub, knee push up, no push up, or elevated burpees!

For the squats, all the way down to where the butt is below the knees.  All the way standing at the top!  Make sure to reach the butt back and down, drive the knees out and keep those heels down.

If going to full depth causes pain from past or current issue/injury you may choose to squat to a slightly higher target.  Still focus on reaching back, driving the knees out, and staying in your heels!  Doing these correctly is more important than doing them fast!

MAMA MODIFICATIONS

BURPEES - No push up burpee, Elevated burpee, Step back/forward burpee, Air Squat + Elevated Push Up, Table Top (all fours position) + Air Squat, Ball Slams, KB Swings, Farmer/Goblet march, Glute Bridges, Sumo Deadlift High Pull

AIR SQUATS - For managing any SPD or general pelvic discomfort, try subbing a box squat or a higher target squat.

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TIP BW DUBS DEC 26TH 2019

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE | PIGEON STRETCH
POST: POSTERIOR CHAIN RELEASE | STRESS RELIEVER

PROGRAM A*

PROGRAM A

WARM UP
Full Body Simple Warm Up

WORKOUT

20 Min AMRAP
(As Many Rounds and Reps as Possible in 20 Min)
30 Mountain Climbers or Double Unders (your choice)
15 KB/DB Swings
10 Box Jump Overs

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

NO RX+ - Just about moving today!

Score: Total Completed Rounds and Reps
Goal: Getting a workout in the day after Christmas

For the Mountain Climber / Double Under - you get to choose!  You can also do dumbbell hop overs or even double rep singles if you want.

If you choose Mountain Climbers you will start in a plank/top of push up position.  You will bring one knee up to your chest/armpit - then back down and switch.  Each time a knee comes up it counts as one rep.  So for your set of 30 you end up doing 15 per side.

If you choose Double Unders make sure that you can finish your reps in under 1 min each time.  If you need to lower to 20 reps to make that happen - do that.  OR you can do 1 min of double under attempts each time.

For the KB/DB Swing you will hold your weight with both hands.  You will deadlift the weight up to the hips - between the legs.  Hinge forward at the hips but keep the chest lifted.  Keep the heels down and bend the knees slightly - pull the weight back between the legs with straight arms.  Stand up hard and fast driving through the heels.  The weight will become weightless.  Keep the belly tight and heels down and guide the weight up over your head getting your biceps by your ears at the top.

Gravity to bring the weight back down.  Keep the chest up, belly tight and heels down as you pull the weight back between the legs to start the next rep.

For the box jump overs you will want a box that is between 20-24" for Men or between 18-20" for women if possible!  If you aren't ready to jump that high - just go lower!  If you don't have something to jump on - find something around that high to jump OVER!

We would love to see you actually jump if possible.  Make sure you don't allow the knees to buckle in on take off or landing.  Land with your WHOLE foot on the box/object for the most part.  You will then jump off or step off on the OTHER side of the box! We recommend a step down for most people - but up to you!

If you are unable to jump for injury-not ready-pregnancy etc reasons.  You may sub step ups for this workout!

PROGRAM B

PROGRAM B

WARM UP
Full Body Simple Warm Up

WORKOUT

20 Min AMRAP
(As Many Rounds and Reps as Possible in 20 Min)
30 Mountain Climbers or Double Unders (your choice)
10 Deadlifts
10 Box Jump Overs

RX Men: 155#
RX Women: 105#

RX + Men: 185# +
RX + Women: 125#+

Score: Total Completed Rounds or Reps
Goal: Getting a workout in the day after Christmas

If you choose Mountain Climbers, start in a plank/top of push up position.  Bring one knee up to your chest/armpit - then back down and switch.  Each time a knee comes   up is one rep.  So for your set of 30 you end up doing 15 per side.

If you choose Double Unders make sure that you can finish your reps in under 1 min each time.  If you need to lower to 20 reps to make that happen - do that.  OR you can do 1 min of double under attempts each time.

For the deadlifts the bar will start on the ground.  The feet are under the hips.  Heels are down.  Hips and knees are bent.  Hands and grip are outside of the legs.  Arms are straight.  Chest is up.  Belly tight.  Back flat!  To lift the bar 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.

To lower - reach the butt back and slide bar down the leg.  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.  No excessive bouncing!

For the box jump overs you will want a box that is between 20-24" for Men or between 18-20" for women if possible!  If you aren't ready to jump that high - just go lower!  If you don't have something to jump on - find something around that high to jump OVER!

We would love to see you actually jump if possible.  Make sure you don't allow the knees to buckle in on take off or landing.  Land with your WHOLE foot on the box/object for the most part.  You will then jump off or step off on the OTHER side of the box! We recommend a step down for most people - but up to you!

If you are unable to jump for injury-not ready - pregnancy reasons, sub step ups!

PROGRAM C

PROGRAM C

WARM UP
Full Body Simple Warm Up

WORKOUT

20 Min AMRAP
(As Many Rounds and Reps as Possible in 20 Min)
10 Cal Bike Men / 8 Cal Bike Women
OR
12 Cal Row Men / 10 Cal Row Women
15 KB/DB Swings
10 Box Jump Overs

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

NO RX+ - Just about moving today!

Score: Total Completed Rounds or Reps
Goal: Getting a workout in the day after Christmas

For the KB/DB Swing you will hold your weight with both hands.  You will deadlift the weight up to the hips - between the legs.  Hinge forward at the hips but keep the chest lifted.  Keep the heels down and bend the knees slightly - pull the weight back between the legs with straight arms.  Stand up hard and fast driving through the heels.  The weight will become weightless.  Keep the belly tight and heels down and guide the weight up over your head getting your biceps by your ears at the top.

Gravity to bring the weight back down.  Keep the chest up, belly tight and heels down as you pull the weight back between the legs to start the next rep.

For the box jump overs you will want a box that is between 20-24" for Men or between 18-20" for women if possible!  If you aren't ready to jump that high - just go lower!  If you don't have something to jump on - find something around that high to jump OVER!

We would love to see you actually jump if possible.  Make sure you don't allow the knees to buckle in on take off or landing.  Land with your WHOLE foot on the box/object for the most part.  You will then jump off or step off on the OTHER side of the box! We recommend a step down for most people - but up to you!

If you are unable to jump for injury-not ready-pregnancy etc reasons.  You may sub step ups for this workout!

MAMA MODIFICATIONS

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

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!

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

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 122619

SHIFT TIP BW MTN CLIMBERS DEC 26TH 2019

SHIFT WARM UP

Super Simple Shift Warm Up

SHIFT WORKOUT

16 Min AMRAP
(As Many Rounds and Reps as Possible in 16 Min)
20 Mountain Climbers
10 KB/DB Swings
10 Plate Hops/Step Ups

Idea weight for Men: 30-40# KB or DB
Idea weight for Women: 12-25# KB or DB

Score: Total Completed Rounds and Reps
Goal: Getting a workout in the day after Christmas

For the Mountain Climber / Double Under - you get to choose!  You can also do dumbbell hop overs or even double rep singles if you want.

If you choose Mountain Climbers you will start in a plank/top of push up position.  You will bring one knee up to your chest/armpit - then back down and switch.  Each time a knee comes up it counts as one rep.  So for your set of 20 you end up doing 10 per side.

You may move slowly through these or even do these elevated if necessary.

For the KB/DB Swing you will hold your weight with both hands.  You will deadlift the weight up to the hips - between the legs.  Hinge forward at the hips but keep the chest lifted.  Keep the heels down and bend the knees slightly - pull the weight back between the legs with straight arms.  Stand up hard and fast driving through the heels.  The weight will become weightless.  Keep the belly tight and heels down and guide the weight to eye level.

Gravity to bring the weight back down.  Keep the chest up, belly tight and heels down as you pull the weight back between the legs to start the next rep.

For the plate hops you will find something that you are comfortable hopping onto if possible!  This can be something that's only a few inches!

If you are unable to jump you may sub step ups at a little bit higher height.  Think 12-20" for those.

MAMA MODIFICATIONS

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

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!

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

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TIP BW PUSH UP DEC 27TH 2019

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: THORACIC SPINE RELEASE | DOWN DOG FLOW
POST: CHEST OPENER | SI JOINT RELEASE

PROGRAM A*

PROGRAM A

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

Workout

5 Rounds
Run 400 Meters
10 Pull Ups
15 Push Ups
20 Wall Balls

Ideal Ball Weights:
Men: 20#ish
Women: 13-15#ish

No RX or RX+!  Lower reps/shorten run to keep under 25 min if necessary!

Score: Total Time
Goal: Under 25 Min

Okay guys so you want to finish this one in under 25 minutes so shoot for 4:30 rounds just to be safe.

The run should be 2:00 to 2:30 at the most. Pull ups and push ups combined, about a minute to 1:15. Same with the wall balls. So make sure you modify this one accordingly!

If you can't run due to weather, space etc, 2 minutes of jump rope, hop overs, toe taps or mountain climbers.

For the pull ups you may do strict, kipping/butterfly, banded or ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. Avoid the bounce if using bands!

Choose a version you can do unbroken or in 2 sets with a short break.

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

For the push up we want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width.  Squeeze your butt, your thighs and your belly. No sagging hips or snaking.
Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor.  Stay engaged.  Press back up to the the top until arms are totally straight.

Go from the knees elevate or hands 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.

Since there is no program B, feel free to bust out the barbell. Or use a single heavy DB like the video!

PROGRAM C

PROGRAM C

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

Workout

5 Rounds
Row 500 Meters
OR
Bike 15 Cal Men / 11 Cal Women
10 Pull Ups
15 Push Ups
20 Wall Balls

Ideal Ball Weights:
Men: 20#ish
Women: 13-15#ish

No RX or RX+!  Lower reps/shorten  bike/row to keep under 25 min if necessary!

Score: Total Time
Goal: Under 25 Min

Okay guys so you want to finish this one in under 25 minutes so shoot for 4:30 rounds just to be safe.

The bike/row should be 2:00 to 2:30 at the most. Pull ups and push ups combined, about a minute to 1:15. Same with the wall balls. So make sure you modify this one accordingly!

Reduce the distance/calories if needed to fit the time window.

For the pull ups you may do strict, kipping/butterfly, banded or ring/trx row. You may also do a row with the bar in the rack OR do a bent over row if none of those other options are available. Avoid the bounce if using bands!

Choose a version you can do unbroken or in 2 sets with a short break.

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

For the push up we want to see a rigid body position with shoulders above or beyond the wrists and hands just wider than shoulder width.  Squeeze your butt, your thighs and your belly. No sagging hips or snaking.
Keep your elbows within 45 degrees to the body as you lower your chest and thighs to make contact with the floor.  Stay engaged.  Press back up to the the top until arms are totally straight.

Go from the knees elevate or hands 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 since there is no program B, feel free to bust out the barbell!

MAMA MODIFICATIONS

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

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

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

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

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SHIFT TIP BW ELEVATED PUSH UPDEC 27TH 2019

SHIFT WARM UP

Squat Warm Up
Simple Shift Warm up

SHIFT WORKOUT

5 Rounds
1 Min Jog, Row, Bike, Taps, Low Step Ups, Skip Overs, or Single Unders
10 Ring/TRX/Supine Rows OR Upright Rows
10 Push Ups
10 Goblet Squats

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

Score: Total Time
Goal: Under 15 Min

For this workout you will go through the 1 minute of movement, 10 ring rows, 10 push ups, and 10 goblet squats for 5 rounds total.

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

For the rows you will choose between a supine ring/bar in rack/TRX type row - or an upright row.

Remember on the supine rows that the more parallel your body is to the ground - the more difficult the pull becomes. Try to find a position that challenges you, but you can accomplish the 10 reps in no more than 2 sets.

For the upright rows you will either have a single DB/KB in both hands or a pair of pretty light dumbbells (one in each hand).  The weight will start held at the waist with you standing tall.  Shrug the shoulders up - keep shoulder blades pulled back - then pull the elbows high and outside to bring the weight up the body.  This should look like you are zipping up your jacket.  Elbows should stay back!  Make sure not to let the shoulders and elbows roll forward.  Bring to chest height.  Lower under control.

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

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

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 o

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.

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

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TIP DB HANG CLEAN AND JERK DEC 28TH 2019

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

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: THORACIC SPINE RELEASE | WARM UP FLOW
POST: SHOULDER STRETCH | COOL DOWN FLOW

PROGRAM A

PROGRAM A

WARM UP
Shoulder Warm Up
Barbell Clean Warm Up

WORKOUT

AMRAP 12 Min
(As Many Rounds and Reps as Possible in 12 Min)
2 Wall Walk
7 Dumbbell Hang Clean and Jerks

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

RX+ Men:  50# DBs+
RX+ Women: 25# DBs+

RX+ Option: Add 1 Wall walk each round - so 2+ 7, 3+ 7, 4+ 7

Score: Total REPS added up at the end (2+7+2+7+2+7....) - or for RX+ (2+7+3+7+4+7...)
Goal: 7 Rounds +

Do NOT get sloppy on the wall walks!Between the wall walks and the jerks, your shoulder stability is going to be tested!  Make sure you take appropriate breaks and use modifications.

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

Don't slide or flop!

Modify by going only part of the way up or doing pike up on the box, inchworms or even push up + 2 shoulder taps.

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

For the hang clean and jerk you will first deadlift the DBs to the waist.  Your hands should be outside of the legs and the feet under the hips with the heels down.  Arms are long and straight.  You will dip by hinging at the hip slightly and bending the knees.  From here you will basically jump (stand up hard and fast) and SHRUG to make the DBs weightless.  Guide the weight UP the body by pulling the elbows high almost back behind you to keep the dumbbells close to the body (it's not a bicep curl).  Pull YOURSELF down into a partial squat.  Heels down, butt back, knees out, elbows high with the DBs on the shoulders, belly tight.

From here you will do a jerk.  If you are tired, or this starts to feel heavy, you can stand and reset.  If you are feeling good - it's more efficient to go straight into the jerk from the catch position of the clean.  Stand up hard and fast to pop the weight off of the shoulders.  Punch the DBs up as you press yourself back down underneath them.  Land with the heels down, knees out. belly tight and the DBs locked out over the middle of your body - biceps by the ears.  Stand to complete.  Lower back to the hips for the next rep.

PROGRAM B*

PROGRAM B

WARM UP
Shoulder Warm Up
Barbell Clean Warm Up

WORKOUT

AMRAP 12 Min
(As Many Rounds and Reps as Possible in 12 Min)
2 Wall Walk
7 Barbell Hang Clean and Jerks

RX Men: 75#
RX Women: 55#

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

RX+ Option: Add 1 Wall walk each round - so 2+ 7, 3+ 7, 4+ 7

Score: Total REPS added up at the end (2+7+2+7+2+7....) - or for RX+ (2+7+3+7+4+7...)
Goal: 7 Rounds +

Do NOT get sloppy on the wall walks!Between the wall walks and the jerks, your shoulder stability is going to be tested! Make sure you take appropriate breaks and use modifications.

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

Don't slide or flop!

Modify by going only part of the way up or doing pike up on the box, inchworms or even push up + 2 shoulder taps.

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

For the hang clean and jerk you will first deadlift the bar to the waist.  Your hands should be outside of the legs and the feet under the hips with the heels down.  Arms are long and straight.  You will dip by hinging at the hip slightly and bending the knees.  From here you will basically jump (stand up hard and fast) and SHRUG to make the bar weightless.  Guide the bar UP the body by pulling the elbows high and outside.  Pull YOURSELF down into a partial squat.  Heels down, butt back, knees out, elbows high with the bar on the shoulders, belly tight.

From here you will do a jerk.  If you are tired, or this starts to feel heavy, you can stand and reset.  If you are feeling good - it's more efficient to go straight into the jerk from the catch position of the clean.  Stand up hard and fast to pop the bar off of the shoulders.  Move the face out of the way.  Punch the bar up as you press yourself back down underneath it.  Land with the heels down, knees out. belly tight and the bar locked out over the middle of your body.  Stand to complete.  Lower back to the hips for the next rep.

PROGRAM C

PROGRAM C

WARM UP
Shoulder Warm Up
Barbell Clean Warm Up

WORKOUT

AMRAP 12 Min
(As Many Rounds and Reps as Possible in 12 Min)
20' Handstand Walk
7 Barbell Hang Clean and Jerks

RX Men: 75#
RX Women: 55#

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

RX+ Option: Add 10 feet to each  Handstand Walk each round - so 20'+ 7 reps, 30' + 7 reps, 40' + 7 reps....(each 10 foot section = 1 "rep" for scoring)

Score: Total REPS added up at the end (2+7+2+7+2+7....)
Goal: 7 Rounds +

7 Hang clean and jerks does not take a lot of time which means you'll be spending a lot of time on your hands for this workout.  Make sure you choose safe modifications.

For the handstand walks you should be able to walk at least 5 feet at a time, otherwise 20 sub handstand shoulder taps where each time a shoulder is tapped is one rep.

Kick up to a handstand and squeeze your butt and your legs together. Always be pushing the ground away from you. To walk, you just tip your hips slightly beyond your shoulders then recover your hands under your shoulders under your hips.

For the hang clean and jerk you will first deadlift the bar to the waist.  Your hands should be outside of the legs and the feet under the hips with the heels down.  Arms are long and straight.  You will dip by hinging at the hip slightly and bending the knees.  From here you will basically jump (stand up hard and fast) and SHRUG to make the bar weightless.  Guide the bar UP the body by pulling the elbows high and outside.  Pull YOURSELF down into a partial squat.  Heels down, butt back, knees out, elbows high with the bar on the shoulders, belly tight.

From here you will do a jerk.  If you are tired, or this starts to feel heavy, you can stand and reset.  If you are feeling good - it's more efficient to go straight into the jerk from the catch position of the clean.  Stand up hard and fast to pop the bar off of the shoulders.  Move the face out of the way.  Punch the bar up as you press yourself back down underneath it.  Land with the heels down, knees out. belly tight and the bar locked out over the middle of your body.  Stand to complete.  Lower back to the hips for the next rep.

TEAM VERSION

TEAM VERSION

WARM UP
Shoulder Warm Up
Barbell Clean Warm Up


WORKOUT

AMRAP 14 Min
(As Many Rounds and Reps as Possible in 12 Min)
2 Wall Walks (Each - 1 person at a time)
7 Barbell Hang Clean and Jerks (Each - moving at the same time)

So you can do the wall walks as:
Partner 1 does 2 wall walks - then Partner 2 does 2 wall walks.

OR

Partner 1 does 1 - then Partner 2 does 1 - then Partner 1 does 1 - Partner 2 does 1.  (You must each do 2 per round and only 1 person can be going at a time).

Then for the hang clean and jerks you will both have your own bar/dumbbells and go at the same time.

RX Men: 75#
RX Women: 55#

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

Score: Total ROUNDS + Any additional reps for the pair.  So if you do 5 rounds and 3 wall walks its 5+3.
Goal: 7 Rounds +

Do NOT get sloppy on the wall walks!Remember you are working separately on the wall walks and at the same time on the hang clean and jerks!

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

Don't slide or flop!

Modify by going only part of the way up or doing pike up on the box, inchworms or even push up + 2 shoulder taps.

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

For the hang clean and jerk you will first deadlift the bar to the waist.  Your hands should be outside of the legs and the feet under the hips with the heels down.  Arms are long and straight.  You will dip by hinging at the hip slightly and bending the knees.  From here you will basically jump (stand up hard and fast) and SHRUG to make the bar weightless.  Guide the bar UP the body by pulling the elbows high and outside.  Pull YOURSELF down into a partial squat.  Heels down, butt back, knees out, elbows high with the bar on the shoulders, belly tight.

From here you will do a jerk.  If you are tired, or this starts to feel heavy, you can stand and reset.  If you are feeling good - it's more efficient to go straight into the jerk from the catch position of the clean.  Stand up hard and fast to pop the bar off of the shoulders.  Move the face out of the way.  Punch the bar up as you press yourself back down underneath it.  Land with the heels down, knees out. belly tight and the bar locked out over the middle of your body.  Stand to complete.  Lower back to the hips for the next rep.

MAMA MODIFICATIONS

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

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.

4 Rounds
Not for Time
10 Pistols or Side Box Step Offs (Each Leg)
15 Sumo Deadlifts
15 Barbell or Foam Roller Roll Outs
30 Russian Twists

No specific RX Weight, see below for recommendations!

Score is weight you use for Sumo Deadlift.  Put weight for other things in comments!A "Pistol" is a single leg squat!  The focus with these is to REALLY reach the butt back to stay in the heel and work not to allow your working knee to cave in.  Lower under control.  It is TOTALLY normal to have one side that is weaker or less coordinated than the other.  If you need to use a target to help - if these are new - that is fine. You may try different strategies - such as holding your foot out front to keep that other leg up if necessary!

If Pistols aren't happening...step offs can be done unweighted or adding a bit of weight as light or as heavy as you are comfortable.  You are definitely just TOUCHING with the toe on the ground though and will not PUSH off of that foot at all. For many people, no weight is just fine.

On the sumo deadlifts make sure your feet are wider than your squat stance and toes slightly turned out.  Focus on driving the knees out and squeezing the butt at the top of each rep!  These can be done pretty heavy but for 15 reps each time don't need to be anything crazy.  Between 95-155 for women and 155-225 for men would be a general guideline.  They can also be done with just a heavy kettle bell.

Choose either the foam roller or the barbell for this one and you can try it from your knees or your feet.  Be careful not to roll out too fast and keep the arms straight both out and in.  You may have to only go out a little way if this is your first time with this one.

You can use a plate, a med ball, or dumbbells for the Russian twists!

MAMA MODIFICATIONS

PISTOLS OR SIDE BOX STEP OFFS - These can be great movements for mamas but if youre having any SPD pain or trouble with balance feel free to sub a supported pistol to a box, shorter box step offs, step ups, goblet squats. hip thrusts, or single leg glute bridges.

SUMO DEADLIFTS - If the shape of your belly or any tightness in the hips is making this movement uncomfortable, try putting the weight on a stack of plates so that you do not have to reach down quite as low to pick it up.

BARBELL OR FOAM ROLLER ROLL OUTS - If you ntice any coning in your belly or feel yourself bearing down in your pelvic floor, modify to a shorter range of motion or sub Birthfit Functional Progressions (See BF Youtube library for demos), Bear Crawl, Farmer Carries, Overhead plate holds, waiter walks, or sled push/pull.

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

WARM UP

Full Body Warm Up
Running Warm Up

SANDBAG

20 MIN AMRAP
(As Many Rounds and Reps as Possible in 20 Min)
20 Sandbag Over Shoulder
200 M Burden Run
20 Alt Sandbag Slam
200 M Burden Run
20 Bent Over Sandbag Slam
200 M Burden Run

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

Score: Total Number of Completed Rounds + any Additional Reps
Goal: 3 Rounds +

20 minutes -- PACE YOURSELF!

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 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 between your feet. Grip the sides of the bag and clean it
 to your right shoulder. Step forward with your left foot, use your hips to slam the bag straight down to the ground.

The goal is to slam the bag down as hard as possible using power from forward rotation of your hips.

Set up and bring the bar to your left shoulder and repeat.

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.

WARM UP
Squat Warm Up
Overhead Warm Up

WORKOUT

Front Squat 5 x 3
(One Set Every 3 Min for 15 Min)

Take at least 3 warm up sets to build up to your working weight on the front squats.

These should be heavy but not so heavy that your core collapses, elbows drop or back rounds. Make sure you maintain correct form on every 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.

Part 2
Complete 60 Strict Pull Ups in as few sets as possible.

Modify appropriately and rest enough between sets so that you can perform sets of at least 5 reps the whole way. Shouldn't take more than 15 minutes.So we want to keep these pull ups strict.  If you are unable to perform 12 sets of 5 pull ups, no problem! Just use a band, put the bar in a rack and do supine rows, do trx/ring rows, or even bent over rows.

If you choose bent rows, they should be heavy but not necessitate any action or momentum from the hips.  If you are feeling to much stress in the lower back, try single arm bent rows with the other hand and knee planted on a bench or box.

GYMNASTICS

7 Min AMRAP
1 Strict Pull Up
+
1 Strict Toes to Bar
Come off

2 Kipping Pull Ups
+
2 Kipping Toes to Bar

RX +: 2+2 and 4+4

See below for scaling options!

Score: Total number of rounds and any additional reps.

Goal: QUALITY more important than score.

So the idea behind this is to do the 2 strict reps together (not coming off of the bar) and then the 4 kipping together (not coming off of the bar).

If you are unable to do strict pull ups you can do a jump and slow lower and then just a knee up rep.

For the kipping part you will do 2 jumping pull ups + 2 kipping knees up.

4 Rounds
30 Second Bottom of Dip Hold
Rest as Needed
30 Second Top of Dip Hold
Rest as needed

If you're feeling REALLY legit - try going for a minute.You may do these on the rings, on stationary bars, or even a couple boxes will work.

If you are unable to perform these on any of those you could scale down to ring or trx top and bottom of push up holds.

Make sure the bottom of dip or push up hold your shoulder is lower than the elbow.  If using rings or TRX bands and pull them in close to you and keep the belly tight.

For the top hold, press DOWN and keep the shoulders DOWN.  Pull the rings or bands in and keep belly tight.

If you are unable to hold for 30 seconds - just do a max time hold each time!  If that hold isn't at least 15 seconds - add 2 extra rounds of the whole thing!

4 Rounds Not For Time:
12 Dumbbell Bench Press
12 Banded Tricep Pulldowns or Skullcrushers
12 Diamond Push Ups
12 Seated Dips

Score: Put weight used for Dumbbell Bench Press

Choose a variation on all of these that you can get all 12 reps in one set.

Lying face up on the bench, start with the dumbbells outside your chest, elbows about 45 degrees out from your torso. Draw your shoulderblades down into the bench and keep them pulled back even as you press up. Keep your elbows below your wrists and press straight up until your arms are fully extended and perpendicular to the floor.  Lower the DBs with control back to your chest.

For the skull crushers keep the shoulders back and down and bend only from the elbow - bringing the bar or dumbbells close to your "skull".  Really extend the elbow hard at the top!

For the diamond push ups, keep your body in a rigid plank position. Hands together so that thumbs are touching and index fingers are touching. Point your elbows slightly back. Lower your chest and thighs to the floor.  Keep everything tight and press straight back up until your arms are straight.

Plant your hands on a bench, box or chair and scoot your hips off the edge.  Try to keep your legs straight or just slightly bent. Keep your torso close to the bench the whole time as you lower down until your elbows go just beyond 90 degrees, then press back up. Perform these slow.

Part 2
10-9-8-7...3-2-1 Reps of:
Plank Up & Overs
Wide Grip Push Ups
1/2 Push Up Hold (1 rep = 1 second)

Goal is to finish this in 12 minutes or less. Stop at 15 minutes if you haven't completed the reps by then.

The way this works is: first you do 10 plank up & overs, then 10 wide grip push ups, then a 10 second 1/2 push up hold. Then you 9 of everything including a 9 second hold. Then 8, then 7 and so on down to 1.

For the plank up & overs, set up a medicine ball or stack of plates outside one hand. It should be 6-12ish inches high.

Start in a plank position (top of a push up) with arms straight, shoulders over wrists, heels over the balls of your feet.

Keeping your belly tight, quads engaged and back flat, walk one hand then the other to the ball, then over to the other side. Both hands must plant on the higher surface and both hands must plant on both sides of the ball/stack. Each time you plant both hands on one side of the ball/stack is 1 rep.

For the wide grip push ups, place your hands wider than shoulder width in your set up position.  Keep your whole body in a tight rigid position as you lower your chest and thighs to the floor then press back up to lock out.  These can also be done from the knees or with hands elevated.

Same with the half push up hold. From knees or toes, lower halfway down until your arms make a 90 degree angle.  Hold there for the required time then press back up to the top to finish. Don't let your hips sag on this one, squeeze everything!!

WARM UP
Snatch Warm Up

WORKOUT

3 Position Muscle Snatch (3 x 2 Reps at Each Position - Building)

High Hang (Pockets)
Hang (Above Knees)
Floor (Mid-Shin)This is mean to be done as a warm up and the first set of this should be done super light - like an empty bar.

You will perform 2 reps of a muscle snatch from the high hang.  This means you will deadlift the bar to the waist with a wide - snatch - grip.  Feet should be roughly under the hips with the heels down.  Arms are long and straight.  You will perform a dip  from this position, but a very shallow one.  In this "high hang" dip you will bend the knees slightly - keep the butt back but keep the chest up.  It is very shallow and the bar shouldn't really move down the leg.  Keep the arms straight.  From here you will stand up hard and fast, shrug, pull the elbows high and outside so that the bar goes up the body, then punch to lock out overhead.

The second rep each time will be from above the knees.  So again the bar starts at the waist - but this time the dip is much deeper to initiate.  You will keep the heels down and bend the knees slightly.  Reach the butt back back and allow the bar to travel down the leg keeping the arms straight.  Lower to just above the knee.  From here it is a controlled pull up the leg and out of the dip and finish off again with the explosive up, shrug, high elbows and punch to lock out.

The final rep will be from mid shin or with the plates on the floor.  Make sure the heels are down and the shoulders are higher than the hips - hips higher than the knees.  Have a nice and controlled pull off of the ground and past the knees keeping the bar close to the body and the arms straight.  Finish the same way you did with the other 2!

Do 3 sets of 2 reps at each position.

Power Snatch (8 x 1 - 1 rep every 90 seconds for 12 min.)
1 rep every 90 seconds for 12 Min!  Add weight each time if possible!

For the power snatch the bar will start on the ground.  Heels are roughly  hip to shoulder width apart.  Grip is wide and arms are long and straight.  Hinge forward at the hip and bend the knees slightly.   Chest up and higher than hips.  Back flat.

Drive through the heels and lift the chest.  Keep the arms straight as you stand.  Pull the bar into the body.  Rotate the torso upright once past the knees  Stand up hard and fast.  SHRUG the shoulders.  Keep the bar close! Pull the elbows high and outside as the bar travels up the body.  Rotate the bar and press out overhead FAST!  At the same time pull yourself under slightly by reaching the butt back and bending the knees.  Keep the heels down, chest up, belly tight, and knees out!  Think PUNCH to lock out!   Belly tight.  Butt squeezed!  Bar over the middle of the body. Stand fully to complete the rep.

Behind the Neck Shoulder Press (30 Reps)

From the back rack position - using no momentum built from the lower body - press the bar to a locked out position overhead.For this you will use a wide grip.  Make sure you move the head slightly forward when pressing up and lowering.  Keep the belly tight and work to keep the armpits forward and shoulder blades tucked in!  Pause at the top of each rep for 1 second before lowering.