211001_Demo.mp4

211001_Prog.mp4

211001_Cust.mp4

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Below are SUGGESTIONS of what you COULD add if you have the desire or time. It is not intended that you add more than ONE of them. And it is not necessary for you to add any of them at all! Just a few more tools for those interested.

PRE(best before main workout): OLY
  SWAP(skip the main workout and do one of these instead): SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, SPINE STRENGTHENING
POST: DECOMPRESSION SEQUENCE, GENTLE LOWER BODY RECOVERY

---

PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

10 Rounds

4 DB Bear Complex Reps
8 Burpees

1 DB Bear Complex Rep = 1 Squat Clean Thruster + Thruster

Suggested Weight
Men: 40-50# DBs
Women: 25-35# DBs

Extra Challenge
Men: 50# DBs Increase Bear Complex to 5 / Burpees to 10
Women: 35# DBs / Increase Bear Complex to 5 / Burpees to 10

Score: Total Time

Goal: 12-18 Min

COACHES NOTES
The rounds should go pretty quick on this one, like 1:15-1:45 so choose your weight accordingly. For the bear complex, you can break them up if you need to but keep the breaks short and try to do at least 2 at a time. On the burpees, breathe and try to find a rhythm that allows you to keep moving through all 8 smoothly, even if that means slowing down a little. If you need to rest, do it during the transition between movements rather than during.

DUMBBELL BEAR COMPLEX
For this complex, you have a few options:
- Squat Clean Thruster
- Thruster

OR

You can do:
- Power Clean
- DB Squat
- Push Press or Jerk
- DB Squat
- Push Press or Jerk

OR some combination of the two.

For today's workout, we prefer you to do the squat clean thruster + thruster version.

Do not RUSH through these reps. Get set up well for the clean. Keep the back flat and focus on a great clean (either version).

If you are doing a thruster, make sure the dumbbells are on the shoulders, heels are down, knees are out. Feed the press with the drive from the legs. Lower the dumbbells back to the shoulders.

Reach the butt back and down, keep the heels down and chest up. Feed the press with the leg drive for this thruster or push press/jerk too!

CUSTOMIZATION
Single DB Bear Complex

BURPEE
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!

CUSTOMIZATIONS
Stepping Burpee
No Push Up Burpee

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP

WORKOUT

Reps vary SLIGHTLY for Program B

10 Rounds

3 Bear Complex Reps
8 Burpees

1 BB Bear Complex Rep = Squat Clean into Thruster + Back Rack Thruster

Suggested Weight
Men: 75-95#
Women: 55-65#

Extra Challenge
Men: 95# Increase Bear Complex to 4 Per Round / Burpees to 10
Women: 65# Increase Bear Complex to 4 Per Round / Burpees to 10

Score: Total Time

Goal: 12-18 Min

COACHES NOTES
The rounds should go pretty quick on this one, like 1:15-1:45 so choose your weight accordingly. For the bear complex, you've got one less rep in this version. This is because you have the option to go a little heavier than the other versions. But, we still want you to be able to have a good flow with the barbell. So, don't go so heavy that you are having to break down the complex into it's smallest components. On the burpees, breathe and try to find a rhythm that allows you to keep moving through all 8 smoothly, even if that means slowing down a little. If you need to rest, do it during the transition between movements rather than during.

BARBELL BEAR COMPLEX
For this complex, you have a few options:
- Squat Clean Thruster
- Back Rack Thruster

OR

You can do:
- Power Clean
- Front Squat
- Push Press or Jerk
- Back Squat
- Push Press or Jerk

OR some combination of the two.

For today's workout, we prefer you to do the squat clean thruster + back rack thruster version.

Do not RUSH through these reps. Get set up well for the clean. Keep the back flat and focus on a great clean (either version).

If you are doing a thruster, make sure the bar is on the shoulders, heels are down, knees are out. Feed the press with the drive from the legs.

When lowering onto the back - BE CAREFUL and absorb the catch with the knees! Then make sure you are reset before squatting.

Reach the butt back and down, keep the heels down and chest up. Feed the press with the leg drive for this thruster or push press/jerk too!

BURPEE
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!

CUSTOMIZATIONS
Stepping Burpee
No Push Up Burpee

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

10 Rounds

4 Sandbag Bear Complex Reps
8 Burpees

1 SB Bear Complex Rep = Squat Clean into Thruster + Back Rack Thruster

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

Extra Challenge
Men: Increase Bear Complex to 5 / Burpees to 10
Women: Increase Bear Complex to 5 / Burpees to 10

Score: Total Time

Goal: 12-18 Min

COACHES NOTES
The rounds should go pretty quick on this one, like 1:15-1:45 so choose your weight accordingly. For the bear complex, it may be easier with the sandbag to drop it after each rep. Just make sure you pick it right back up! On the burpees, breathe and try to find a rhythm that allows you to keep moving through all 8 smoothly, even if that means slowing down a little. If you need to rest, do it during the transition between movements rather than during.

SANDBAG BEAR COMPLEX
For this complex, you have a few options:
- Squat Clean Thruster
- Back Rack Thruster

OR

You can do:
- Power Clean
- Front Squat
- Push Press or Jerk
- Back Squat
- Push Press or Jerk

OR some combination of the two.

For today's workout, we prefer you to do the squat clean thruster + back rack thruster version.

Do not RUSH through these reps. Get set up well for the clean. Keep the back flat and focus on a great clean (either version).

If you are doing a thruster, make sure the sandbag is on the shoulders, heels are down, knees are out. Feed the press with the drive from the legs.

When lowering onto the back - BE CAREFUL and absorb the catch with the knees! Then make sure you are reset before squatting.

Reach the butt back and down, keep the heels down and chest up. Feed the press with the leg drive for this thruster or push press/jerk too!

BURPEE
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!

CUSTOMIZATIONS
Stepping Burpee
No Push Up Burpee

MAMA MODIFICATIONS

Burpee

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

Bear Complex

You could try less weight, going from the hang position or starting with the dumbbells between your feet. 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. If you have a hard time maintaining control and a stable midline in the bottom of the squat or if you find yourself bearing down to get out of the bottom, try subbing a target or assisted squat to shorten the range of motion. A box squat is always a great idea especially during pregnancy to strengthen the posterior chain and balance out the growing belly.

DB/Back/Front/Air Squat

If you have a hard time maintaining control and a stable midline in the bottom of the squat or if you find yourself bearing down to get out of the bottom, try subbing a target or assisted squat to shorten the range of motion. A box squat is always a great idea especially during pregnancy to strengthen the posterior chain and balance out the growing belly.

Hang Clean

For pregnant mamas with bellies that interrupt the most efficient path of the bar, you may want to consider sub DBs for the barbell so you are not putting too much load on your back or training inefficient movement patterns.

210924_Demo.mp4

210924_Prog.mp4

210924_Cust.mp4

Reps and movements vary for this workout so be sure to read the description!

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Below are SUGGESTIONS of what you COULD add if you have the desire or time. It is not intended that you add more than ONE of them. And it is not necessary for you to add any of them at all! Just a few more tools for those interested.

PRE(best before main workout): OLY
EITHER(can be warm up or finisher): GYMNASTICS
  SWAP(skip the main workout and do one of these instead): SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, THORACIC SPINE RELEASE
POST: GENTLE LOWER BODY RECOVERY, NECK & SHOULDER RELIEVER

---

PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

Reps and movements vary for this workout so be sure to read the description!

5 Rounds

20 Alternating DB Shoulder Press
20 Dumbbell Squats
200 Meter Farmer Carry

Suggested Weight
Men: 40# DBs
Women: 25# DBs

Extra Challenge Men/Women: 30 Presses + 30 Squats

Score: Total Time

Goal: 20-25 Minutes

COACHES NOTES
If you know you are going to crush the presses and squats, today would be a good day to try out the extra challenge. Keep in mind the goal is maintaining 4-5 minutes per round. Choose a load on the presses and squats that you think you can complete 20 reps in 1-2 sets the whole way. The carry is going to feel a little different after all that squatting and pressing. Remember to breathe and just dig deep, especially in rounds 4 and 5.

ALTERNATING DB SHOULDER PRESS
Set up for the shoulder press with the DBs on the shoulders with elbows high. Keep the rib cage down and belly tight. Press one dumbbell straight up until your elbow is locked out with bicep by the ears. Bring the dumbbell all the way down to the shoulder then press with the other arm. Each time you press is one rep so 10 reps is 5 on each arm.

CUSTOMIZATION
Single DB held in both hands

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

CUSTOMIZATIONS
Go Lighter
Goblet Squat

FARMER CARRY
You will hold a dumbbell in each hand. Keep your chest up, shoulders back and belly tight. Take rest rather than allowing yourself to fall into a bad position.

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

CUSTOMIZATIONS
Farmer Carry March
Low Farmer Carry Step Ups

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP

WORKOUT

Reps and movements vary for this workout so be sure to read the description!

5 Rounds

12 Shoulder Press
20 Front Squats
200 Meter Farmer Carry

Suggested Weight
Men: 75-95# / 40# DBs (Carry)
Women: 55-65# / 25# DBs (Carry)

Extra Challenge Men/Women: 18 Presses + 30 Squats

Score: Total Time

Goal: 20-25 Minutes

COACHES NOTES
If you know you are going to crush the presses and squats, today would be a good day to try out the extra challenge. Keep in mind the goal is maintaining 4-5 minutes per round. Note that the reps are different on the presses from program A. Choose a load on the presses and squats that you think you can complete the required reps for each movement in 1-2 sets the whole way. The carry is going to feel a little different after all that squatting and pressing. Remember to breathe and just dig deep, especially in rounds 4 and 5.

BARBELL SHOULDER PRESS
Start with the bar on your shoulders, a 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. 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, keep your elbows in front of the bar and lower with control back to the shoulders.

CUSTOMIZATION
Go lighter

BARBELL FRONT SQUAT
Bar starts on the shoulders with elbows high. Use a loose, fingertip grip if you need to. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom!

Make sure that the elbows stay high and the bar rests on the shoulder the entire time. Stand all the way up at the top.

CUSTOMIZATION
Go lighter
Plate Hug Squat

FARMER CARRY
You will hold a dumbbell in each hand. Keep your chest up, shoulders back and belly tight. Take rest rather than allowing yourself to fall into a bad position.

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

CUSTOMIZATIONS
Farmer Carry March
Low Farmer Carry Step Ups

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

Reps and movements vary for this workout so be sure to read the description!

5 Rounds

12 Seated Sandbag Shoulder Press
20 Sandbag Front Squats
200 Meter Suitcase Carry*

*Switch hands at halfway

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

Extra Challenge Men/Women: 18 Presses + 30 Squats

Score: Total Time

Goal: 20-25 Minutes

COACHES NOTES
If you know you are going to crush the presses and squats, today would be a good day to try out the extra challenge. Keep in mind the goal is maintaining 4-5 minutes per round. The reps are lower on the presses in this version but the increased core demand of the seated variation makes the movement much more challenging. Break up the reps early to avoid going to failure. The carry is going to feel a little different after all that squatting and pressing. Remember to breathe and just dig deep, especially in rounds 4 and 5.

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

CUSTOMIZATIONS
Adjust reps if workout with a heavier bag
Standing Shoulder Press
Shoulder to Shoulder Press

SANDBAG FRONT SQUAT
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.

CUSTOMIZATIONS
Sandbag on one shoulder, switch shoulders half way through the reps
Adjust reps to fit suggested movement time window

SANDBAG SUITCASE CARRY
Hold the bag by the center handle in one hand. Keep your chest up, shoulders back and belly tight. Switch hands at the halfway point. Take rest rather than allowing yourself to fall into a bad position.

For 200m, it should take about 2 minutes. If it's much slower or you are breaking a lot, just go 1 minute out, switch hands and head back.

CUSTOMIZATIONS
Suitcase Carry March
Low Suitcase Carry Step Ups

MAMA MODIFICATIONS

Overhead 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.

DB/Back/Front/Air Squat

If you have a hard time maintaining control and a stable midline in the bottom of the squat or if you find yourself bearing down to get out of the bottom, try subbing a target or assisted squat to shorten the range of motion. A box squat is always a great idea especially during pregnancy to strengthen the posterior chain and balance out the growing belly.

Farmer Carry

This can be a great movement for pregnant and postpartum Mamas. Focus on your posture, aligning your pelvis under your rib cage, and your breathing mechanics.

210917_Demo.mp4

210917_Prog.mp4

210917_Cust.mp4

Movements vary today so be sure to read the full description!

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Below are SUGGESTIONS of what you COULD add if you have the desire or time. It is not intended that you add more than ONE of them. And it is not necessary for you to add any of them at all! Just a few more tools for those interested.

PRE(best before main workout): POWER
  POST(best after the main workout): BUTTS & GUTS
  SWAP(skip the main workout and do one of these instead): ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, SPINE STRENGTHENING
POST: CHEST OPENER, SPINE HEALTH WITH A TWIST

---

PROGRAM A

PROGRAM A

WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

Movements vary today so be sure to read the full description!

5 Rounds

Each Round is on a 3 Min Clock

400 Meter Run
Max No Push Up + Renegade Row* with Time Remaining in 3 Min

Rest 1 Minute between Rounds

*1 Rep = Row Right + Row Left

Suggested Weight
Men: 40# DBs
Women: 25# DBs

Extra Challenge
Men: 50# DBs
Women: 35# DBs

Score: Total Reps

Goal: 50-100

COACHES NOTES
We are looking for enough remaining time in each 3 minute window to get 10-20 no push up renegade rows. Remember that each rep is a row with BOTH the right and left arm. Make sure you are keeping your belly tight and maintaining a solid plank position during the row portion of the movement. If you stick your butt up in the air, they will be too easy and we don't want that!

You may need to adjust the distance of the run if it is consistently taking longer than 2:15. You'll need a few seconds to get into position and 5-10 seconds before the next 3 minute window opens to breathe and reset for the next run.

400M RUN
You're working with 2:00-2:15. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, or toe taps to a low target.

CUSTOMIZATIONS
2 minutes of:
Double/Single Unders
Low Step Ups
Toe Taps to a Low Target

NO PUSH UP + RENEGADE ROW
1 No Push Up Renegade Row (L+R) means 1 one plank dumbbell row with each arm.

We want to see a rigid body position in the plank. No sagging hips or piking the butt up in the air. Keep the belly tight. Hands are on the dumbbells.

Row one dumbbell to the rib cage by pulling the elbow back. Try to avoid rotating too much. Pull the dumbbell all the way up for each rep then lower under control.

CUSTOMIZATIONS
Go lighter
Alternating bent over rows

PROGRAM B

PROGRAM B

WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

Movements vary today so be sure to read the full description!

5 Rounds

Each Round is on a 3 Min Clock

400 Meter Run
Max Inverted Rows with Time Remaining in 3 Min*

Rest 1 Minute between Rounds

*No more than 20 reps per Round! If you're getting more than 20 - they're too easy!!!

No weight needed today!

Extra Challenge Men/Women: Wear a weight vest!

Score: Total Reps

Goal: 50-100

COACHES NOTES
We are looking for enough remaining time in each 3 minute window to get 10-20 inverted rows. These should be challenging enough that you have to break them up pretty early on. We recommend that you break them up into smaller sets from the beginning so you can save some pulling strength for the later rounds.

You may need to adjust the distance of the run if it is consistently taking longer than 2:15. You'll need a few seconds to get into position and 5-10 seconds before the next 3 minute window opens to breathe and reset for the next run.

400M RUN
You're working with 2:00-2:15. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes - 2 min double/single unders, low step ups, or toe taps to a low target.

CUSTOMIZATIONS
2 minutes of:
Double/Single Unders
Low Step Ups
Toe Taps to a Low Target

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

CUSTOMIZATIONS
Change body angle/bend the knees
Ring/TRX Rows
Bent Over Rows

PROGRAM C

PROGRAM C

WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

Movements vary today so be sure to read the full description!

5 Rounds

Each Round is on a 3 Min Clock

Bike 30 Cal (Men) / 22 Cal (Women)
- OR -
Row 36 Cal (Men) / 26 Cal (Women)

Max Inverted Rows with Time Remaining in 3 Min*

Rest 1 Minute between Rounds

*No more than 20 reps per Round! If you're getting more than 20 - they're too easy!!!

No weight needed today!

Extra Challenge Men/Women: Wear a weight vest!

Score: Total Reps

Goal: 50-100

COACHES NOTES
We are looking for enough remaining time in each 3 minute window to get 10-20 inverted rows. These should be challenging enough that you have to break them up pretty early on. We recommend that you break them up into smaller sets from the beginning so you can save some pulling strength for the later rounds.

Of course you can always do the no push up renegade rows in this version too!

You may need to adjust the calories of the bike/row if it is consistently taking longer than 2:15. You'll need a few seconds to get into position and 5-10 seconds before the next 3 minute window opens to breathe and reset for the next round. ROW/BIKE
You're working with 2:00-2:15. Reduce the calories as needed to fit the time window.

CUSTOMIZATIONS
Reduce calories

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

CUSTOMIZATIONS
Change body angle/bend the knees
Ring/TRX Rows
Bent Over Rows

MAMA MODIFICATIONS

Run/Jog

To manage or 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, High Knee Step Overs, Elevated 1 Legged Plank Rock.

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.

Plank Hold

Pay attention to any coning or doming in your belly and try adjusting your posture, breath, or tension strategies. You can always modify with an Elevated Plank Hold, Bear Hold, or Overhead Plate Hold. You could also do a shorter timed set or certain number of reps/distance of Waiter Walks, Farmer Carry/March, or Bear Crawl. See the Mama Modifications Movement Library for demos.

210910_Demo.mp4

210910_Prog.mp4

210910_Cust.mp4

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Below are SUGGESTIONS of what you COULD add if you have the desire or time. It is not intended that you add more than ONE of them. And it is not necessary for you to add any of them at all! Just a few more tools for those interested.

PRE(best before main workout): OLY-POWER
  POST(best after the main workout): BUTTS & GUTS
  SWAP(skip the main workout and do one of these instead): ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: CALVES/ANKLES, MORNING COFFEE
POST: CHEST OPENER, SPINE HEALTH WITH A TWIST

---

PROGRAM A

PROGRAM A

WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

8 Rounds

100m Farmer Carry
20 Double Unders / DB Hop Overs
10 Inverted Rows

(Can mix and match rows and equipment)

Suggested Weight
Men: 40# DBs
Women: 25# DBs

Extra Challenge
Men: 50# DBs / Feet Elevated Rows
Women: 35# DBs / Feet Elevated Rows

Score: Total Time

Goal: 16:00-20:00

COACHES NOTES
There is a different row variation in each program today, remember you can mix and match with your equipment! 8 rounds is going to add up but the distance and reps are low enough that you should be able to really push the pace in the first two movements. For the inverted rows, challenge yourself. We want you to have to break up the reps into smaller sets. So, give yourself a difficult body angle or elevate your feet and go fully horizontal. Make sure the double unders or hop overs are taking less than 30 seconds in every round, ideally closer to 20.

FARMER CARRY
You will hold a dumbbell in each hand. Keep your chest up, shoulders back and belly tight. Take rest rather than allowing yourself to fall into a bad position.

For 100m, it should take about a minute. If it's much slower or you are breaking a lot, go to a single dumbbell and switch hands at the halfway point.

CUSTOMIZATIONS
Farmer Carry March
Low Farmer Carry Step Ups

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

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than :30 each time.

CUSTOMIZATIONS
Lower Reps
Single Unders (Double the reps)

--OR--

DB HOP OVER
Stand next to one dumbbell and hop laterally over the narrow side, then hop back. Each hop is one rep. Ideally this is 2 feet hopping and landing together, but if you need to do a little shuffle instead for your knees, go for it.

CUSTOMIZATIONS
Skip Overs
Line Hops

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

CUSTOMIZATIONS
Change body angle/bend the knees
Ring/TRX Rows
Bent Over Rows

PROGRAM B

PROGRAM B

WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

8 Rounds

100m Farmer Carry
20 Double Unders / Barbell Hop Overs
10 Bent Over Rows

Suggested Weight
Men: 40# DBs / 95#
Women: 25# DBs / 65#

Extra Challenge
Men: 50# DBs / 115#+
Women: 35# DBs / 75#+

Score: Total Time

Goal: 16:00-20:00

COACHES NOTES
There is a different row variation in each program today, remember you can mix and match with your equipment! 8 rounds is going to add up but the distance and reps are low enough that you should be able to really push the pace in the first two movements. For the bent over rows, these should be difficult. Pick a weight that you are going to have to break up into smaller sets. And, make sure the movement is clean. No pulling the chest down into the bar, keep it strict. The double unders or hop overs should take less than 30 seconds in every round, ideally closer to 20. So, customize accordingly.

FARMER CARRY
You will hold a dumbbell in each hand. Keep your chest up, shoulders back and belly tight. Take rest rather than allowing yourself to fall into a bad position.

For 100m, it should take about a minute. If it's much slower or you are breaking a lot, go to a single dumbbell and switch hands at the halfway point.

CUSTOMIZATIONS
Farmer Carry March
Low Farmer Carry Step Ups

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

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than :30 each time.

CUSTOMIZATIONS
Lower Reps
Single Unders (Double the reps)

--OR--

BARBELL HOP OVER
Stand next to your barbell and hop laterally, then hop back. Each hop is one rep. Ideally this is 2 feet hopping and landing together, but if you need to do a little shuffle/skip instead for your knees, go for it.

CUSTOMIZATIONS
Skip Overs
Line Hops

BENT OVER ROW
Set up by deadlifting the bar to just below the knee. From here, keeping the torso position set and the chest lifted - pull the elbows back and bring the bar to just below the chest. Do not allow your shoulders to shrug. Keep them drawn down and away from the ears 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!

CUSTOMIZATIONS
Lighter Weight
Plate Bent Over Row

PROGRAM C

PROGRAM C

WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

8 Rounds

100m Suitcase Carry
20 Double Unders / Sandbag Hop Overs
5L/5R Single Arm Sandbag Bent Over Row

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

Score: Total Time

Goal: 16:00-20:00

COACHES NOTES
There is a different row variation in each program today, remember you can mix and match with your equipment! 8 rounds is going to add up but the distance and reps are low enough that you should be able to really push the pace in the first two movements. For the single arm bent over rows, these should be difficult. Remember, it is 5 on one side, then 5 on the other. Use your non-pulling arm for support, either planted against one leg or on a box/bench. The double unders or hop overs should take less than 30 seconds in every round, ideally closer to 20. So, customize accordingly.

SANDBAG SUITCASE CARRY
Hold the sandbag in one hand. Keep your chest up, shoulders back and belly tight. Switch hands at the halfway point. Take rest rather than allowing yourself to fall into a bad position.

For 100m, it should take about 1 minutes. If it's much slower or you are breaking a lot, just go 30 seconds out, switch hands and head back.

CUSTOMIZATIONS
Suitcase Carry March
Low Suitcase Carry Step Ups

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

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than :30 each time.

CUSTOMIZATIONS
Lower Reps
Single Unders (Double the reps)

--OR--

SANDBAG HOP OVERS
Stand next to your bag and hop laterally over the narrow side. You may also do a lateral shuffle. Think fast toe taps on the bag as you step laterally on and over to the other side.

CUSTOMIZATIONS
Sandbag Shuffle
Skip Overs

SINGLE ARM SANDBAG BENT OVER ROW
Find a staggered stance position with the left leg forward and right leg back. Plant the left elbow/forearm on your left thigh. You can also plant your left hand on a box, bench, or even the wall. If you are using a bench you, plant the left knee on there. Keep the belly tight, back flat and shoulders packed down onto your ribs. Grip the sandbag by the center handle and raise it up off the floor if possible.

The movement should start with the arm straight, draw your elbow up and back until your hand touches your ribcage, then lower with control. Don't try to use your hips or jerk your chest up for assistance. Once you've completed the appropriate number of reps, switch arms and repeat on the other side.

CUSTOMIZATIONS
Sandbag Bent Over Rows

MAMA MODIFICATIONS

Farmer Carry

This can be a great movement for pregnant and postpartum Mamas. Focus on your posture, aligning your pelvis under your rib cage, and your breathing mechanics.

Double/Single Unders

To manage or avoid the added pressure to the pelvic floor that DUs/SUs can create, sub: Taps, Row, Bike, Quick Step Ups, One Legged Plank Rock, High Knee Step Up Overs, or 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 try scaling the number of DUs/SUs down to a number that is realistic for you to practice proper positioning and managing 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.

210903_Demo.mp4

210903_Prog.mp4

210903_Cust.mp4

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Below are SUGGESTIONS of what you COULD add if you have the desire or time. It is not intended that you add more than ONE of them. And it is not necessary for you to add any of them at all! Just a few more tools for those interested.

PRE(best before main workout): OLY-POWER
EITHER(can be warm up or finisher): GYMNASTICS
  SWAP(skip the main workout and do one of these instead): SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, PIGEON STRETCH
POST: SCIATICA/PIRIFORMIS, THORACIC SPINE RELEASE

---

PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

12 Min AMRAP

Get as far as you can in 12 minutes...

1 Dumbbell Lungester
1 No Push Up Renegade Row (L+R)
2 Dumbbell Lungesters
2 No Push Up Renegade Rows (L+R)
3 Dumbbell Lungesters
3 No Push Up Renegade Rows (L+R)
...
Keep adding one rep of each movement until you hit the 12:00 mark.

Suggested Weight
Men: 40# DBs
Women: 25# DBs

Extra Challenge
Men: 50# DBs
Women: 35# DBs

Score: Total Number of Completed Rounds + Any Additional Reps

Goal: Complete the round of 9s-12s

COACHES NOTES
There is no escape in this workout! You definitely don't want to come out too hot. Start at a moderate pace and focus on breathing and finding good positions in each movement. You can choose two different weights for the lungesters and renegade rows. If you are using the same pair of dumbbells, choose a load based on what you will be able to perform the rows properly with. In order to finish in the goal range, you'll want to be able to complete at least 3 lungesters at a time in those later rounds and at least 4 renegade rows per side. Remember, for today 1 no push up renegade row is a row on both sides.

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

And then...

Put the feet at shoulder width apart. Heels down. Dumbbells still at the shoulders with the elbows high. Reach the butt back and down. Keep the heels down and drive the knees out. Keep the chest up and belly tight. Get the butt lower than the knees at the bottom. Drive up hard and fast out of the squat. Pop the dumbbells off of the shoulders. Keep the belly tight and press the dumbbells straight up to lock out - finishing with the biceps by the ears!

CUSTOMIZATIONS
Single DB Lungester
Unweighted Lungester

NO PUSH UP + RENEGADE ROW
1 No Push Up Renegade Row (L+R) means 1 one plank dumbbell row with each arm.

We want to see a rigid body position in the plank. No sagging hips or piking the butt up in the air. Keep the belly tight. Hands are on the dumbbells.

Row one dumbbell to the rib cage by pulling the elbow back. Try to avoid rotating too much. Pull the dumbbell all the way up for each rep then lower under control.

CUSTOMIZATIONS
Go lighter
Alternating bent over rows

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP

WORKOUT

12 Min AMRAP

Get as far as you can in 12 minutes...

1 Barbell Lungester
1 No Push Up Renegade Row (L+R)
2 Barbell Lungesters
2 No Push Up Renegade Rows (L+R)
3 Barbell Lungesters
3 No Push Up Renegade Rows (L+R)
...
Keep adding one rep of each movement until you hit the 12:00 mark.

**If you want to use barbell only, go with 2 bent over rows and add 2 each time!

Suggested Weight
Men: 75# Barbell / 40# Dumbbells
Women: 55# Barbell / 25# Dumbbells

Extra Challenge
Men: 95# Barbell
Women: 65# Barbell

Score: Total Number of Completed Rounds + Any Additional Reps

Goal: Complete the round of 9s-12s

COACHES NOTES
There is no escape in this workout! You definitely don't want to come out too hot. Start at a moderate pace and focus on breathing and finding good positions in each movement. Choose a load on the lungesters that you can complete at least 3 reps at a time the whole way. For the renegade rows, remember that (for today) 1 rep is a row on both sides. You should be able to do at least 4 reps at a time the whole way. The first few rounds are going to go quick, but as you get into the rounds of 7 and above, things will change a bit. So have a plan going into this workout for how you are going to break up the reps.

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

And then...

Put the feet at shoulder width apart. Heels down. Barbell still at the shoulders with the elbows high. Reach the butt back and down. Keep the heels down and drive the knees out. Keep the chest up and belly tight. Get the butt lower than the knees at the bottom. Drive up hard and fast out of the squat. Pop the barbell off of the shoulders. Move your face out of the way. Keep the belly tight and press the barbell straight up to lock out - finishing with the biceps by the ears! Rib cage down and belly tight.

CUSTOMIZATIONS
Lower weight
Unweighted Lungester

NO PUSH UP + RENEGADE ROW
1 No Push Up Renegade Row (L+R) means 1 one plank dumbbell row with each arm.

We want to see a rigid body position in the plank. No sagging hips or piking the butt up in the air. Keep the belly tight. Hands are on the dumbbells.

Row one dumbbell to the rib cage by pulling the elbow back. Try to avoid rotating too much. Pull the dumbbell all the way up for each rep then lower under control.

CUSTOMIZATIONS
Go lighter
Alternating bent over rows
Plank Shoulder Taps

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

12 Min AMRAP

Get as far as you can in 12 minutes...

1 Sandbag Lungester
1 Plank + Lateral Drag (L+R)
2 Sandbag Lungesters
2 Plank + Lateral Drag (L+R)
3 Sandbag Lungesters
3 Plank + Lateral Drag (L+R)
...
Keep adding one rep of each movement until you hit the 12:00 mark.

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

Score: Total Number of Completed Rounds + Any Additional Reps

Goal: Complete the round of 9s-12s

COACHES NOTES
There is no escape in this workout! You definitely don't want to come out too hot. Start at a moderate pace and focus on breathing and finding good positions in each movement. Ideally you are able to complete at least 3 lungesters at a time the whole way. If you are working with a heavier sandbag, don't worry as much about the goal time but also consider customizing the lungesters to something that you can do at least 3 reps of every time. For the lateral drags, the time spent in a plank position will add up. Make sure you stay focused on maintaining that solid plank and take shorter more frequent breaks if you notice your butt drifting further and further up in the air!

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

And then...

Put the feet at shoulder width apart. Heels down. Sandbag still on the biceps with the elbows high. Reach the butt back and down. Keep the heels down and drive the knees out. Keep the chest up and belly tight. Get the butt lower than the knees at the bottom. Drive up hard and fast out of the squat. Pop the sandbag up, move your face out of the way. Keep the belly tight and press the bag straight up to lock out - finishing with the biceps by the ears! Rib cage down and belly tight.

CUSTOMIZATIONS
Reduce reps
Unweighted Lungester

PLANK + LATERAL DRAG
Start in a plank position with your bag just to the outside your right hand. Reach under and across with the left hand and drag the bag to the left side of your body.

If you can't quite get the bag all the way across a little plank side step so you can start the next pull in a good position. One push up + one drag = 1 rep.

CUSTOMIZATIONS
Plank Up & Overs (Bag)

MAMA MODIFICATIONS

Lungesters

If you have any pubic symphysis pain or SPD focus on keeping your pelvis neutral and your hips level. You could always do lighter weight, smaller step/less range of motion, or step up or forward instead of step back in the lunge lunge.

You can also try stepping laterally onto a stack of plates or something instead of stepping back or up, sometimes this helps create some control in managing the position of the pelvis. Option to sub: Thrusters, Weighted Step Ups, Weighted Lateral Step Ups, Lunge + Lunge + Air Squat, Goblet/DB Squat

Plank Hold

Pay attention to any coning or doming in your belly and try adjusting your posture, breath, or tension strategies. You can always modify with an Elevated Plank Hold, Bear Hold, or Overhead Plate Hold. You could also do a shorter timed set or certain number of reps/distance of Waiter Walks, Farmer Carry/March, or Bear Crawl. See the Mama Modifications Movement Library for demos.

210827_Demo.mp4

210827_Prog.mp4

210827_Cust.mp4

Reps vary between versions today!

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Below are SUGGESTIONS of what you COULD add if you have the desire or time. It is not intended that you add more than ONE of them. And it is not necessary for you to add any of them at all! Just a few more tools for those interested.

PRE(best before main workout): OLY
  POST(best after the main workout): SOGO
EITHER(can be warm up or finisher): GYMNASTICS
  SWAP(skip the main workout and do one of these instead): ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, PIGEON STRETCH
POST: THORACIC SPINE RELEASE, SCIATICA/PIRIFORMIS

---

PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

Reps vary between versions today!

Every 6 Minute for 24 Minutes
(4 Rounds Total)

12 Dumbbell Hang Piston Right
Run 400 Meters
12 Dumbbell Hang Piston Left

Rest Remainder of 6 Minutes Each Time

Suggested Weight
Men: 40-50# DB
Women: 25-35# DB

Extra Challenge
Men: Every 5 Minutes for 4 Rounds (20 Minutes)
Women: Every 5 Minutes for 4 Rounds (20 Minutes)

Score #1: Fastest Round
Score #2: Slowest Round

Goal: All Rounds Between 3:30-5:00

COACHES NOTES
You should be getting a MINIMUM of 1 minute rest between rounds on this one. Ideally, closer to 2 minutes. Set yourself up on the hang pistons so that you can do at least 4 reps at a time. You are scoring both your fastest and your slowest round today. Really go for it on the run. We want you to send it in every round. If you do that, you'll have a decent amount of rest in each 6 minute window.

DUMBBELL HANG PISTON
1 Rep = 1 Hang Dumbbell Snatch + 1 Single Arm Overhead Lunge w/Right Leg + 1 Single Arm Overhead Lunge w/Left Leg.

Bring the dumbbell to the waist. Hinge forward slightly while keeping the chest up and belly tight. Keep the heels down and knees out - arm straight. Stand up hard and fast - shrug the shoulder - punch the working elbow out to the side to keep the dumbbell close to the body as it travels UP! From here you will either punch to lockout or punch to lockout WHILE punching yourself UNDER slightly. Get the bicep by the ear and stand completely

Keeping your arm locked out overhead. Perform a lunge on each leg. You may perform forward or reverse lunges. Make sure you take a long enough step so that your front heel stays planted when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge.

CUSTOMIZATIONS
Go lighter
Lower to shoulder for lunges or step ups.

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

CUSTOMIZATIONS
2 minutes of:
Double/Single Unders
Low Step Ups
Toe Taps to a Low Target

PROGRAM B

PROGRAM B

WARM UP
RUNNING WARM UP
SNATCH WARM UP

WORKOUT

Reps vary between versions today!

Every 6 Minute for 24 Minutes
(4 Rounds Total)

9 Barbell Hang Piston
Run 400 Meters
9 Barbell Hang Piston

Rest Remainder of 6 Minutes Each Time

**Could also do this version with your sandbag!

Suggested Weight
Men: 65-95#
Women: 45-65#

Extra Challenge
Men: Every 5 Minutes for 4 Rounds (20 Minutes)
Women: Every 5 Minutes for 4 Rounds (20 Minutes)

Score #1: Fastest Round
Score #2: Slowest Round

Goal: All Rounds Between 3:30-5:00

COACHES NOTES
You should be getting a MINIMUM of 1 minute rest between rounds on this one. Ideally, closer to 2 minutes. Set yourself up on the hang pistons so that you can do at least 3 reps at a time. You are scoring both your fastest and your slowest round today. Really go for it on the run. We want you to send it in every round. If you do that, you'll have a decent amount of rest in each 6 minute window.

BARBELL HANG PISTON
1 Rep = 1 Barbell Hang Power Snatch + 1 Overhead Lunge w/Right Leg + 1 Overhead Lunge w/Left Leg.

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

Hold the bar in the overhead lockout position with biceps in line with the ears. You may perform forward or reverse. Make sure you take a long enough step that your front heel stays planted when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge.

CUSTOMIZATIONS
Go lighter
Lower barbell to shoulders for lunges or step ups

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

CUSTOMIZATIONS
2 minutes of:
Double/Single Unders
Low Step Ups
Toe Taps to a Low Target

PROGRAM C

PROGRAM C

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

Reps vary between versions today!

Every 6 Minute for 24 Minutes
(4 Rounds Total)

12 Dumbbell Hang Piston Right

Bike 30 Cal (M) / 22 Cal (W)
or
Row 36 Cal (M) / 26 Cal (W)

12 Dumbbell Hang Piston Left

Rest Remainder of 6 Minutes Each Time

**Could also do this version with your barbell/sandbag as seen in Program B.

Suggested Weight
Men: 40-50# DB
Women: 25-35# DB

Extra Challenge
Men: Every 5 Minutes for 4 Rounds (20 Minutes)
Women: Every 5 Minutes for 4 Rounds (20 Minutes)

Score #1: Fastest Round
Score #2: Slowest Round

Goal: All Rounds Between 3:30-5:00

COACHES NOTES
You should be getting a MINIMUM of 1 minute rest between rounds on this one. Ideally, closer to 2 minutes. Set yourself up on the hang pistons so that you can do at least 4 reps at a time. You are scoring both your fastest and your slowest round today. Really go for it on the bike/row. We want you to send it in every round. If you do that, you'll have a decent amount of rest in each 6 minute window.

DUMBBELL HANG PISTON
1 Rep = 1 Hang Dumbbell Snatch + 1 Single Arm Overhead Lunge w/Right Leg + 1 Single Arm Overhead Lunge w/Left Leg.

Bring the dumbbell to the waist. Hinge forward slightly while keeping the chest up and belly tight. Keep the heels down and knees out - arm straight. Stand up hard and fast - shrug the shoulder - punch the working elbow out to the side to keep the dumbbell close to the body as it travels UP! From here you will either punch to lockout or punch to lockout WHILE punching yourself UNDER slightly. Get the bicep by the ear and stand completely

Keeping your arm locked out overhead. Perform a lunge on each leg. You may perform forward or reverse lunges. Make sure you take a long enough step so that your front heel stays planted when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge.

CUSTOMIZATIONS
Go lighter
Lower to shoulder for lunges or step ups.

ROW/BIKE
You're working with 2:00-2:30. Reduce the calories as needed to fit the time window.

CUSTOMIZATIONS
Reduce calories

MAMA MODIFICATIONS

Run/Jog

To manage or 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, High Knee Step Overs, Elevated 1 Legged Plank Rock.

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.

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.

Overhead 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.

DB Snatch

You can always choose a lighter weight or go from the hang position. If you're not comfortable going over head right now or find that you are coning during the movement sub KB SWINGS.

210820_Demo.mp4

210820_Prog.mp4

210820_Cust.mp4

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Below are SUGGESTIONS of what you COULD add if you have the desire or time. It is not intended that you add more than ONE of them. And it is not necessary for you to add any of them at all! Just a few more tools for those interested.

PRE(best before main workout): OLY-POWER
  POST(best after the main workout): SOGO-BUTTS & GUTS
  SWAP(skip the main workout and do one of these instead): ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, COUCH STRETCH
POST: CALVES/ANKLES, LOWER BACK RELEASE

---

PROGRAM A

PROGRAM A

WARM UP
RUNNING WARM UP
PULL UP WARM UP

WORKOUT

25 Toes to Bar
Run 400 Meters
20 Toes to Bar
Run 400 Meters
15 Toes to Bar
Run 400 Meters
10 Toes to Bar
Run 400 Meters

**If doing V-UPs or Supine Toe Touches do Extra Challenge Reps

Extra Challenge
Men: Increase reps to 30-25-20-15
Women: Increase reps to 30-25-20-15

Score: Total Time

Goal: 12-18 Minutes

COACHES NOTES
Break up the toes to bar early! Think of fast sets of 4-7 reps. If the first 25 reps take between 1:30 and 3:00 you should be on track to hit the goal. Any longer and you'll want to customize something. Push the pace on the runs. You will get more 'recovery' time between runs in the first couple intervals with only about 30 seconds between the last two. So, dig deep in the final 400!!

TOES TO BAR
Start 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. Make sure you keep that active shoulder position as you lower your feet back down and behind you.

If you don't have a pull up bar, or if you simply prefer them, go with V-Ups.

CUSTOMIZATIONS
V-Ups
Alternating V-Ups
Knee-Ups
Supine Toe Touches

Mamas, go with eye-level swings, ball slams, deadbugs or check out the mama mods on Members-Only for more options!

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

CUSTOMIZATIONS
2 minutes of:
Double/Single Unders
Low Step Ups
Toe Taps to a Low Target

PROGRAM C

PROGRAM C

WARM UP
FULL BODY DYNAMIC WARM UP
PULL UP WARM UP

WORKOUT

25 Toes to Bar

Row 36 Cal (M) / 26 Cal (W)
or
Bike 30 Cal (M) / 22 Cal (W)

20 Toes to Bar

Row 36 Cal (M) / 26 Cal (W)
or
Bike 30 Cal (M) / 22 Cal (W)

15 Toes to Bar

Row 36 Cal (M) / 26 Cal (W)
or
Bike 30 Cal (M) / 22 Cal (W)

10 Toes to Bar

Row 36 Cal (M) / 26 Cal (W)
or
Bike 30 Cal (M) / 22 Cal (W)

Extra Challenge
Men: Increase reps to 30-25-20-15
Women: Increase reps to 30-25-20-15

Score: Total Time

Goal: 12-18 Minutes

COACHES NOTES
Break up the toes to bar early! Think of fast sets of 4-7 reps. If the first 25 reps take between 1:30 and 3:00 you should be on track to hit the goal. Any longer and you'll want to customize something. Push the pace on the bike/row. You will get more 'recovery' time in the first couple intervals with only about 30 seconds between the last two. So, dig deep on those final calories!!

TOES TO BAR
Start 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. Make sure you keep that active shoulder position as you lower your feet back down and behind you.

If you don't have a pull up bar, or if you simply prefer them, go with V-Ups.

CUSTOMIZATIONS
V-Ups
Alternating V-Ups
Knee-Ups
Supine Toe Touches

Mamas, go with eye-level swings, ball slams, deadbugs or check out the mama mods on Members-Only for more options!

ROW/BIKE
You're working with 2:00-2:30. Reduce the calories as needed to fit the time window.

CUSTOMIZATIONS
Reduce calories

MAMA MODIFICATIONS

Lying Leg Lifts

You can always scaled the range of motion with this movement and just lower or raise your legs part of the way. You can also try bending the knees or only using 1 leg at a time to relieve some of the pressure or demand on your core or you could sub Heel Taps or Functional Progression 1 If you need to scale because you're pregnant and uncomfortable lying on your back you could sub High Knee Step Overs, Blast Off Elevated Plank, Kettlebell March, Farmer Carry, or Ball Slams.

Toes to Bar

This movement and its scaled version of Knee Raises or V-Ups 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), Ball Slams, KB Swings, DB Windmills, Overhead Plate Hold/March, Pallof Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Side Plank Step Throughs, Heel Taps, Goblet Hold/Squat, or Waiter Walks. See MAMA MODS MOVEMENT LIBRARY FOR DEMOS.

Run/Jog

To manage or 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, High Knee Step Overs, Elevated 1 Legged Plank Rock.

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.

210813_Demo.mp4

210813_Prog.mp4

210813_Cust.mp4

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Below are SUGGESTIONS of what you COULD add if you have the desire or time. It is not intended that you add more than ONE of them. And it is not necessary for you to add any of them at all! Just a few more tools for those interested.

PRE(best before main workout): OLY-POWER
  POST(best after the main workout): SOGO
EITHER(can be warm up or finisher): GYMNASTICS

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, PIGEON STRETCH
POST: SCIATICA/PIRIFORMIS, CALVES/ANKLES

---

PROGRAM A

PROGRAM A

WARM UP
LOWER BODY DUMBBELL WARM UP

WORKOUT

Every Other Minute on the Minute for 12 Minutes (6 Rounds)

Run 200 Meters
Max Reps Dumbbell Hang Clunge

**Hang Clunge = Hang Power Clean + Front Rack Lunge Right + Front Rack Lunge Left

**Could also do this version with your sandbag!

Suggested Weight
Men: 40# DBs
Women: 25# DBs

Extra Challenge
Men: 50# DBs
Women: 35# DBs

Score: Total Hang Clunge Reps ONLY

Goal: 36-60 Reps

COACHES NOTES
Here's how this one will go: Every 2 minutes you start a new round with a 200m run. With the remaining time in that 2 minute window, perform as many hang clunges as you can. Go right into the hang clunges after the run. Give yourself about 10 seconds to take a breath and reset before you run again. The run should take :40-1:00. This gives you roughly the same amount of time for the hang clunges. Choose a weight and customization that allows for 6-10 reps each time.

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

CUSTOMIZATIONS
1 minute of:
Double/Single Unders
Low Step Ups
Toe Taps to a Low Target

DUMBBELL HANG CLUNGE
Deadlift the DBs to the "hang" position at the hips with straight arms and hands just outside of the legs. Feet are under the hips. Bend the knees, keep the heels down, and slightly 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 shoulders with the elbows high.

Catch in a partial front squat with the heels down, knees out, chest up. Stand up. Then with the dumbbells still at the shoulders, perform two alternating lunges.

You may perform forward stepping, reverse stepping, or even walking lunges. Keep the chest up, but do not overextend the back. Keep the belly tight! Make sure you take a long enough step so that your front heel is firmly planted when the back knee GENTLY touches the ground. Stand all of the way up then repeat on the opposite leg. Then lower the dumbbells back to the hips to start the next rep.

CUSTOMIZATIONS
DB Hang Power Clean + DB Step Ups
Single DB Hang Power Clean + Lunges
3 Hang Power Cleans + 6 Unweighted Lunges

PROGRAM B

PROGRAM B

WARM UP
LOWER BODY BARBELL WARM UP

WORKOUT

Every Other Minute on the Minute for 12 Minutes (6 Rounds)

Run 200 Meters
Max Reps Barbell Hang Clunge

**Hang Clunge = Hang Power Clean + Front Rack Lunge Right + Front Rack Lunge Left

Suggested Weight
Men: 75#
Women: 55#

Extra Challenge
Men: 95-115#
Women: 65-75#

Score: Total Hang Clunge Reps ONLY

Goal: 36-60 Reps

COACHES NOTES
Here's how this one will go: Every 2 minutes you start a new round with a 200m run. With the remaining time in that 2 minute window, perform as many hang clunges as you can. Go right into the hang clunges after the run. Give yourself about 10 seconds to take a breath and reset before you run again. The run should take :40-1:00. This gives you roughly the same amount of time for the hang clunges. Choose a weight and customization that allows for 6-10 reps each time.

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

CUSTOMIZATIONS
1 minute of:
Double/Single Unders
Low Step Ups
Toe Taps to a Low Target

BARBELL HANG CLUNGE
Deadlift the bar to the "hang" position at the hips with straight arms. Hands just outside of the legs and feet are under the hips. Bend the knees and keep your 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. Land in a partial front squat with the heels down, knees out, chest up. Stand up. Then with the bar still at the shoulders, perform two alternating lunges.

You may perform forward stepping, reverse stepping, or even walking lunges. Keep the chest up, but do not overextend the back. Keep the belly tight! Make sure you take a long enough step so that your front heel is firmly planted when the back knee GENTLY touches the ground. Stand all of the way up then repeat on the opposite leg. Then lower the bar back to the hips to start the next rep.

CUSTOMIZATIONS
Hang Power Clean + Front Rack Step Ups
Lighter Weight
3 Hang Power Cleans + 6Unweighted Lunges

PROGRAM C

PROGRAM C

WARM UP
LOWER BODY BARBELL WARM UP

WORKOUT

Every Other Minute on the Minute for 12 Minutes (6 Rounds)

Row 18 Cal (M) / 13 Cal (W)
or
Bike 15 Cal (M) / 11 Cal (W)
then
Max Reps Barbell Hang Clunge

**Hang Clunge = Hang Power Clean + Front Rack Lunge Right + Front Rack Lunge Left

**Could also do this version with your dumbbells or your sandbag!

Suggested Weight
Men: 75#
Women: 55#

Extra Challenge
Men: 95-115#
Women: 65-75#

Score: Total Hang Clunge Reps ONLY

Goal: 36-60 Reps

COACHES NOTES
Here's how this one will go: Every 2 minutes you start a new round with a bike or row. With the remaining time in that 2 minute window, perform as many hang clunges as you can. Go right into the hang clunges after the bike/row. Give yourself about 10 seconds to take a breath and reset before you get back on the bike or rower again. The bike/row should take :40-1:00. This gives you roughly the same amount of time for the hang clunges. Choose a weight and customization that allows for 6-10 reps each time.

ROW/BIKE
You're working with a minute or less. Reduce the distance/calories as needed to fit the time window.

CUSTOMIZATIONS
Shorten distance
Reduce calories

BARBELL HANG CLUNGE
Deadlift the bar to the "hang" position at the hips with straight arms. Hands just outside of the legs and feet are under the hips. Bend the knees and keep your 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. Land in a partial front squat with the heels down, knees out, chest up. Stand up. Then with the bar still at the shoulders, perform two alternating lunges.

You may perform forward stepping, reverse stepping, or even walking lunges. Keep the chest up, but do not overextend the back. Keep the belly tight! Make sure you take a long enough step so that your front heel is firmly planted when the back knee GENTLY touches the ground. Stand all of the way up then repeat on the opposite leg. Then lower the bar back to the hips to start the next rep.

CUSTOMIZATIONS
Hang Power Clean + Front Rack Step Ups
Lighter Weight
3 Hang Power Cleans + 6 Unweighted Lunges

MAMA MODIFICATIONS

Power Clean

You could try less weight, going from the hang position or starting with the dumbbells between your feet. 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.

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.

Run/Jog

To manage or 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, High Knee Step Overs, Elevated 1 Legged Plank Rock.

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.

210806_Demo.mp4

210806_Prog.mp4

210806_Cust.mp4

Reps vary depending on version you choose today.

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Below are SUGGESTIONS of what you COULD add if you have the desire or time. It is not intended that you add more than ONE of them. And it is not necessary for you to add any of them at all! Just a few more tools for those interested.

PRE(best before main workout): POWER
  POST(best after the main workout): BUTTS & GUTS
  SWAP(skip the main workout and do one of these instead): ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, THORACIC SPINE RELEASE
POST: GENTLE UPPER BODY RECOVERY, CALVES/ANKLES

---

PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

Every 5 Minutes for 25 Minutes (5 Total Rounds)

Run 200 Meters
12 Single Arm Dumbbell Snatch Right Arm
Run 200 Meters
12 Single Arm Dumbbell Snatch Left Arm

Suggested Weight
Men: 40# DB
Women: 25# DB

Extra Challenge
Men: 50# DB / Every 4 Minutes for 24 Minutes (6 Rounds)
Women: 35# DB / Every 4 Minutes for 24 Minutes (6 Rounds)

Score: FASTEST Round

Goal: 3:00-4:00

COACHES NOTES
Go all out! We WANT you to get at least 1 minute rest each time. Even a 90 second rest is totally fine. If your first round is faster than 3:00 - take on the Extra Challenge! Your running pace should be very uncomfortable. Make sure you are really using the hips to generate power in the snatches. Choose a load that you COULD go unbroken in at least the first few rounds. To clarify how this works, start a new round every 5 minutes. Any remaining time in that 5 minute (or 4 minute if you take on the extra challenge) window you get to rest.

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

CUSTOMIZATIONS
1 minute of:
Double/Single Unders
Low Step Ups
Toe Taps to a Low Target

DUMBBELL POWER SNATCH
The dumbbell will start on the ground, feet on either side about shoulder width apart. Hinge at the hips and a bend at the knee. Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear. In the catch the heels are down, knees out, chest up. Stand to finish.

CUSTOMIZATIONS
Dumbbell Hang Power Snatches

PROGRAM B

PROGRAM B

WARM UP
RUNNING WARM UP
SNATCH WARM UP

WORKOUT

Every 5 Minutes for 25 Minutes (5 Total Rounds)

Run 200 Meters
7 Power Snatch
Run 200 Meters
7 Power Snatch

**Could also do this version with your sandbag - swap 9 sandbag to overhead each time.

Suggested Weight
Men: 75-95#
Women: 55-65#

Extra Challenge
Men: 115#+
Women: 75#+

Score: FASTEST Round

Goal: 3:00-4:00

COACHES NOTES
Go all out! We WANT you to get at least 1 minute rest each time. Even a 90 second rest is totally fine. If your first round is faster than 3:00 - take on the Extra Challenge! Your running pace should be very uncomfortable. Make sure you are really using the hips to generate power in the snatches. Choose a load that you COULD go unbroken in at least the first few rounds. To clarify how this works, start a new round every 5 minutes. Any remaining time in that 5 minute (or 4 minute if you take on the extra challenge) window you get to rest.

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

CUSTOMIZATIONS
1 minute of:
Double/Single Unders
Low Step Ups
Toe Taps to a Low Target

BARBELL POWER SNATCH
The bar will start on the ground. Heels are roughly shoulder hip 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.

CUSTOMIZATIONS
Go lighter
Hang Power Snatch

PROGRAM C

PROGRAM C

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

Every 5 Minutes for 25 Minutes (5 Total Rounds)

Row 18 Cal (Men) / 13 Cal (Women)
or
Bike 15 Cal (Men) / 11 Cal (Women)

12 Single Arm Dumbbell Snatch Right Arm

Row 18 Cal (Men) / 13 Cal (Women)
or
Bike 15 Cal (Men) / 11 Cal (Women)

12 Single Arm Dumbbell Snatch Left Arm

**Could also do this version with the barbell or sandbag options from Program B.

Suggested Weight
Men: 40# DB
Women: 25# DB

Extra Challenge
Men: 50# DB / Every 4 Minutes for 24 Minutes (6 Rounds)
Women: 35# DB / Every 4 Minutes for 24 Minutes (6 Rounds)

Score: FASTEST Round

Goal: 3:00-4:00

COACHES NOTES
Go all out! We WANT you to get at least 1 minute rest each time. Even a 90 second rest is totally fine. If your first round is faster than 3:00 - take on the Extra Challenge! Your biking/rowing pace should be very uncomfortable. Make sure you are really using the hips to generate power in the snatches. Choose a load that you COULD go unbroken in at least the first few rounds. To clarify how this works, start a new round every 5 minutes. Any remaining time in that 5 minute (or 4 minute if you take on the extra challenge) window you get to rest.

ROW/BIKE
You're working with a minute or less. Reduce the calories as needed to fit the time window.

CUSTOMIZATIONS
Reduce calories

DUMBBELL POWER SNATCH
The dumbbell will start on the ground, feet on either side about shoulder width apart. Hinge at the hips and a bend at the knee. Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear. In the catch the heels are down, knees out, chest up. Stand to finish.

CUSTOMIZATIONS
Dumbbell Hang Power Snatches

MAMA MODIFICATIONS

Run/Jog

To manage or 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, High Knee Step Overs, Elevated 1 Legged Plank Rock.

If you're postpartum and working towards rehab-ing your core and pelvic floor you can choose from the same subs for pregnancy and/or scaling the distance that you run so that you can focus on your posture, breathing mechanics, and managing the pressure of your or and pelvic floor.

DB Snatch

You can always choose a lighter weight or go from the hang position. If you're not comfortable going over head right now or find that you are coning during the movement sub KB SWINGS.

210730_Demo.mp4

210730_Programs.mp4

2107030_Cust.mp4

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Below are SUGGESTIONS of what you COULD add if you have the desire or time. It is not intended that you add more than ONE of them. And it is not necessary for you to add any of them at all! Just a few more tools for those interested.

PRE(best before main workout): OLY
  POST(best after the main workout): SOGO
  SWAP(skip the main workout and do one of these instead): SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, SPINE STRENGTHENING
POST: SI JOINT RELEASE, SPINE HEALTH WITH A TWIST

---

PROGRAM A

PROGRAM A

WARM UP
FULL BODY DYNAMIC WARM UP
PULL UP WARM UP

WORKOUT

12 Rounds

6 Toes to Bar
8 Alternating Goblet Step Ups

**If doing V-ups/Alternating V-ups - perform 8 Each Time

Suggested Weight
Men: 40# DB / 20-24" Box
Women: 25# DB / 16-20" Box

Extra Challenge
Men: 50# DB / 22-24" Box
Women: 35# DB / 18-20" Box

Score: Total Time

Goal: 9-14 Minutes

COACHES NOTES
This is a pretty good amount of toes to bar today, make sure you warm up properly! Choose a variation that you can complete 6 reps in 1-2 sets the whole way. We are looking for :45-1:10 per round here and we don't want you spending most of that time staring up at the bar! For the step ups, choose a height that you can step up to without tipping forward. Focus on keeping the belly tight and the torso nice and upright. If you customize to lunges, consider increasing the reps to 12 per round.

TOES TO BAR
Start 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. Make sure you keep that active shoulder position as you lower your feet back down and behind you.

If you don't have a pull up bar, or if you simply prefer them, go with V-Ups.

CUSTOMIZATIONS
Knee-Ups
Supine Toe Touches
Weighted Sit Ups
Regular Sit Ups

Mamas, go with eye-level swings, ball slams, deadbugs or check out the mama mods on Members-Only for more options!

GOBLET STEP UP
Hold one dumbbell or kettlebell tight to your chest. Make sure you step up with your foot completely on the box. Drive out of the heel for each rep and avoid the knee caving in. Stand up all the way at the top of the box and make sure both feet are planted. Make sure you choose a weight and a height that you are comfortable stepping up AND down.

CUSTOMIZATIONS
Alternating Goblet Lunges (Increase to 12 reps. Each lunge counts as one rep.)
Unweighted Step Ups

PROGRAM B

PROGRAM B

WARM UP
FULL BODY DYNAMIC WARM UP
PULL UP WARM UP

WORKOUT

12 Rounds

6 Toes to Bar
8 Alternating Plate Hug Step Ups

**If doing V-ups/Alternating V-ups - perform 8 Each Time

Suggested Weight
Men: 45# Plate / 20-24" Box
Women: 25# Plate / 16-20" Box

Score: Total Time

Goal: 9-14 Minutes

COACHES NOTES
This is a pretty good amount of toes to bar today, make sure you warm up properly! Choose a variation that you can complete 6 reps in 1-2 sets the whole way. We are looking for :45-1:10 per round here and we don't want you spending most of that time staring up at the bar! For the step ups, choose a height that you can step up to without tipping forward. Focus on keeping the belly tight and the torso nice and upright. If you customize to lunges, consider increasing the reps to 12 per round.

TOES TO BAR
Start 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. Make sure you keep that active shoulder position as you lower your feet back down and behind you.

If you don't have a pull up bar, or if you simply prefer them, go with V-Ups.

CUSTOMIZATIONS
Knee-Ups
Supine Toe Touches
Weighted Sit Ups
Regular Sit Ups

Mamas, go with eye-level swings, ball slams, deadbugs or check out the mama mods on Members-Only for more options!

PLATE HUG STEP UP
Hold the plate at the chest with the elbows bent and the belly tight. When you step onto the box place your whole foot onto the box. If you don't have a box you may do this on a bench or something similar. You could even do this on something like a chair (a sturdy chair). Make sure you choose a weight and a height that you are comfortable stepping up AND down.

CUSTOMIZATIONS
Lower stepping height
Plate Hug Alternating Lunges (Increase to 12 reps. Each lunge counts as one rep.)

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

Reps vary slightly for the sandbag version today!

12 Rounds

4 Sandbag Slams
8 Alternating Sandbag Back Rack Step Ups

Suggested Weight
Men: 50-70# Bag / 20-24" Box
Women: 25-45# Bag / 16-20" Box

Score: Total Time

Goal: 9-14 Minutes

COACHES NOTES
Slightly different variation in the movements today. Of course, you can always do toes to bar or v-ups with sandbag step ups. Just go with 6 rather than 4. We are looking for :45-1:10 per round here. Because you have less reps on the sandbag slams, focus on explosive power in the slam portion. Don't rush them. Make sure you get a good solid set up so you can be aggressive on the slam! For the step ups, choose a height that you can step up to without tipping forward. Focus on keeping the belly tight and the torso nice and upright. If you customize to lunges, consider increasing the reps to 12 per round.

SANDBAG SLAM
Start 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.

CUSTOMIZATIONS
Sandbag Supine Toe Touches

SANDBAG BACK RACK STEP UP
Start with the bag on your back. You could also support the bag on one shoulder and just switch at the halfway point. Choose a height that allows you to really drive through the stepping foot and keep your chest up as you stand. Place your WHOLE foot on the box. Make sure you drive through the heel and stand all the way up - don't allow your knee to cave in as you stand. Alternate feet at the BOTTOM of each step. Each time you step up counts as 1 rep. So for a set of 10 you end up doing 5 per side.

CUSTOMIZATIONS
Lower stepping height
Back Rack Lunges (Increase to 12 reps)
Unweighted Step Ups

MAMA MODIFICATIONS

Toes to Bar

This movement and its scaled version of Knee Raises or V-Ups 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), Ball Slams, KB Swings, DB Windmills, Overhead Plate Hold/March, Pallof Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Side Plank Step Throughs, Heel Taps, Goblet Hold/Squat, or Waiter Walks. See MAMA MODS MOVEMENT LIBRARY FOR DEMOS.

Lying Leg Lifts

You can always scaled the range of motion with this movement and just lower or raise your legs part of the way. You can also try bending the knees or only using 1 leg at a time to relieve some of the pressure or demand on your core or you could sub Heel Taps or Functional Progression 1 If you need to scale because you're pregnant and uncomfortable lying on your back you could sub High Knee Step Overs, Blast Off Elevated Plank, Kettlebell March, Farmer Carry, or Ball Slams.

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

210723_Demo.mp4

210723_Prog.mp4

210723_Cust.mp4

Scores for Program A will appear way lower than B and C - due to the way the rounds work for both versions.

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Below are SUGGESTIONS of what you COULD add if you have the desire or time. It is not intended that you add more than ONE of them. And it is not necessary for you to add any of them at all! Just a few more tools for those interested.

PRE(best before main workout): OLY-POWER
EITHER(can be warm up or finisher): GYMNASTICS
  SWAP(skip the main workout and do one of these instead): SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, COUCH STRETCH
POST: COOL DOWN FLOW, GENTLE LOWER BODY RECOVERY

---

PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

AMRAP 12 Minutes
(As Many Rounds and Reps as Possible in 12 Min)

12 Wall Balls
6 Single Arm Devil Press Right
12 Wall Balls
6 Single Arm Devil Press Left

Suggested Weight
Men: 40# DB / 18-20# Ball
Women: 25# / 13-15# Ball

Extra Challenge
Men: Increase Reps to 16 Wall Balls and 8 Single Arm DP each time.
Women: Increase Reps to 16 Wall Balls and 8 Single Arm DP each time.

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 4-6 Rounds

COACHES NOTES
We are looking at a round every 2-3 minutes in this version. Choose a weight (if possible) and target height on the wall balls that you think you can complete 12 reps in 1-2 sets the whole way. Make sure you are not holding your breath in the burpee portion of the single arm devil presses. Take the time to set up properly before the ground to over head portion.

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

When you catch it. Catch first and then squat.

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

CUSTOMIZATIONS
Lower Target Height
Single DB Thruster
Empty Barbell Thruster

SINGLE ARM DEVIL PRESS
This is BASICALLY a burpee with a dumbbell in one hand. You do a push up with one hand on the dumbbell, jump or step the feet in. Pick the dumbbell up from between the feet with heels down and arms straight (keep the back flat!!). Use the power from the legs and the hips to basically complete a combination KB Swing - clean and jerk - snatch.

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

CUSTOMIZATIONS
Burpees
Burpee Kettlebell Swing

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP

WORKOUT

No Balls - No Bells Version

AMRAP 12 Minutes
(As Many Rounds and Reps as Possible in 12 Min)

12 Empty Barbell Thrusters
6 Plate Burpees

Suggested Weight
Men: 45# Bar / 35-45# Plate
Women: 35# / 25# Plate

Extra Challenge
Men: Increase Reps to 16 and 8
Women: Increase Reps to 16 and 8

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 8-10 Rounds

COACHES NOTES
Know that you can mix and match movements from other versions today. So you could do wall balls instead of thrusters for example. To hit the goal, we are shooting for a pace of roughly one round every 1:10-1:30. So, basically unbroken the whole way. If the empty bar is going to be too heavy for that, go with a plate thruster or single dumbbell. Pro tip for the plate burpees: Prop one side of your plate on another small plate or object about an inch high so you can easily grip the plate when it is time to take it overhead.

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

CUSTOMIZATION
Plate Thruster
Single Dumbbell Thruster

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

CUSTOMIZATIONS
Regular Burpee

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

AMRAP 12 Minutes
(As Many Rounds and Reps as Possible in 12 Min)

12 Side to Side Sandbag Thrusters
6 Sandbag Burpee

Suggested Weight
Men: 40-60#
Women: 25-45#

Extra Challenge
Men: Increase Reps to 16 and 8
Women: Increase Reps to 16 and 8

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 7-9 Rounds

COACHES NOTES
Know that you can mix and match movements from other versions today. So you could do wall balls instead of thrusters for example. If you don't think that with the loading of your bag, you will be able to do 12 thrusters in 1-2 sets each time, reduce the reps to 8-10. Make sure you are not holding your breath in the sandbag burpees, especially when going to the floor or coming up off the floor.

SIDE TO SIDE THRUSTER
Start with the bag on one shoulder, feet under shoulders, heels down. Reach the butt back and down and get to the bottom of the squat. Stand hard and fast to pop the sandbag off of the shoulder. Press the sandbag straight up to lock out overhead then lower it down on to the opposite shoulder.

CUSTOMIZATIONS
Adjust reps based on bag weight
Sandbag Thrusters

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

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

CUSTOMIZATIONS
Adjust the reps to fit the movement goal window
No Push Up Sandbag Burpee

MAMA MODIFICATIONS

Thruster/Wallball

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, DB Goblet Squat + Press, or Air Squat

Devil Press

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

Burpee

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

DB/Back/Front/Air Squat

If you have a hard time maintaining control and a stable midline in the bottom of the squat or if you find yourself bearing down to get out of the bottom, try subbing a target or assisted squat to shorten the range of motion. A box squat is always a great idea especially during pregnancy to strengthen the posterior chain and balance out the growing belly.

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 an Outside KB Swing or a Single Arm Swing.

210716_Demo.mp4

210716_Prog.mp4

210716_Cust.mp4

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Below are SUGGESTIONS of what you COULD add if you have the desire or time. It is not intended that you add more than ONE of them. And it is not necessary for you to add any of them at all! Just a few more tools for those interested.

PRE(best before main workout): GYMNASTICS
  POST(best after the main workout): BUTTS & GUTS-SOGO
  SWAP(skip the main workout and do one of these instead): ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, COUCH STRETCH
POST: QUADS/IT BAND, GENTLE LOWER BODY RECOVERY

---

PROGRAM A

PROGRAM A

WARM UP
RUNNING WARM UP
BOX JUMP WARM UP

WORKOUT

On a 10 Min Clock Complete:

Run 800 Meter Run

Then in remaining time:

AMRAP (time left)

6 Dumbbell Power Cleans
6 Box Jump Overs

Suggested Weight
Men: 40 DBs / 22-24" Jump
Women: 25 DBs / 18-20" Jump

Extra Challenge
Men: 50# DBs / Increase Box Jump Over ONLY to 8 Reps
Women: 35# DBs / Increase Box Jump Over ONLY to 8 Reps

Score: Total Number of Completed Power Clean + Box Jump Over Rounds + Reps

Goal: 4-7 Rounds

COACHES NOTES
You'll want to have at least 5 minutes for the AMRAP. The pace on the run should be agressive, but not so fast that you aren't able to get a round every :45-1:00 of the power cleans and box jump overs. Choose a weight on the power cleans you think you could go unbroken. Choose a height on the box jump overs that you can knock out 6 reps at a smooth steady pace each time.

800M RUN
You're working with at most 5 minutes. Ideally, closer to 4:00 or less. Shorten the distance as needed to keep it under 5. If unable to run due to space or weather purposes - 4 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

CUSTOMIZATIONS
4 minutes of:
Single Unders
Low Step Ups
Mountain Climbers
Toe Taps to a Low Target

DUMBBELL POWER CLEAN
Start with feet hip width apart, DBs outside the feet. Bend your knees and keep your heels down. Allow a slight hinge at the hips, arms straight. Keep your belly tight and your back flat.

Stand up hard and fast. Shrug the shoulders. Pull the elbows high as you pull yourself down. Shoot the elbows around and through FAST to allow the DBs to land on the shoulder with the elbows high. Catch in just a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the weight back to the ground for the next rep.

CUSTOMIZATION
Go Lighter
Hang Power Clean

BOX JUMP OVER
Choose a height that you are comfortable jumping to and stepping down from. Facing the box with feet about hip width apart, swing the arms up as you jump to the box. Land with both feet all the way on 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!

CUSTOMIZATIONS
Adjust height
Jump Overs
Step Up Overs

PROGRAM B

PROGRAM B

WARM UP
RUNNING WARM UP
BOX JUMP WARM UP

WORKOUT

On a 10 Min Clock Complete:

Run 800 Meter Run

Then in remaining time:

AMRAP (time left)

6 Barbell Power Cleans
6 Box Jump Overs

**Can also do this version with your sandbag.

Suggested Weight
Men: 95#
Women: 65#

Extra Challenge
Men: 115#+ / Increase Box Jump Over ONLY to 8 Reps
Women: 75# / Increase Box Jump Over ONLY to 8 Reps

Score: Total Number of Completed Power Clean + Box Jump Over Rounds + Reps

Goal: 4-7 Rounds

COACHES NOTES
You'll want to have at least 5 minutes for the AMRAP. The pace on the run should be aggressive, but not so fast that you aren't able to get a round every :45-1:00 of the power cleans and box jump overs. Choose a weight on the power cleans you think you could go unbroken if you wanted to. Choose a height on the box jump overs that you can knock out 6 reps at a smooth steady pace each time.

800M RUN
You're working with at most 5 minutes. Ideally, closer to 4:00 or less. Shorten the distance as needed to keep it under 5. If unable to run due to space or weather purposes - 4 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target.

CUSTOMIZATIONS
4 minutes of:
Single Unders
Low Step Ups
Mountain Climbers
Toe Taps to a Low Target

BARBELL POWER CLEAN
Start with the bar on the ground. Hands will be outside of the legs. Feet under the hips roughly. Knees are bent, bar is close to the body, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders. Pull the elbows high and outside to keep the bar close. Shoot the elbows around and through FAST to get the bar on the shoulder with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat. Stand fully to complete the movement.

CUSTOMIZATIONS
Go lighter
Hang Power Clean

BOX JUMP OVER
Choose a height that you are comfortable jumping to and stepping down from. Facing the box with feet about hip width apart, swing the arms up as you jump to the box. Land with both feet all the way on 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!

CUSTOMIZATIONS
Adjust height
Jump Overs
Step Up Overs

PROGRAM C

PROGRAM C

WARM UP
FULL BODY SIMPLE WARM UP
BOX JUMP WARM UP

WORKOUT

On a 10 Min Clock Complete:

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

Then in remaining time:

AMRAP (time left)

6 Barbell Power Cleans
6 Box Jump Overs

**Can also do this version with your dumbbells or sandbag.

Suggested Weight
Men: 95#
Women: 65#

Extra Challenge
Men: 115#+ / Increase Box Jump Over ONLY to 8 Reps
Women: 75# / Increase Box Jump Over ONLY to 8 Reps

Score: Total Number of Completed Power Clean + Box Jump Over Rounds + Reps

Goal: 4-7 Rounds

COACHES NOTES
You'll want to have at least 5 minutes for the AMRAP. The pace on the row/bike should be agressive, but not so fast that you aren't able to get a round every :45-1:00 of the power cleans and box jump overs. Choose a weight on the power cleans you think you could go unbroken. Choose a height on the box jump overs that you can knock out 6 reps at a smooth steady pace each time.

ROW/BIKE
You're working with at most 5 minutes. Ideally, closer to 4:00 or less. Shorten the distance/calories as needed to keep it under 5.

CUSTOMIZATIONS
Shorten distance
Reduce calories

BARBELL POWER CLEAN
Start with the bar on the ground. Hands will be outside of the legs. Feet under the hips roughly. Knees are bent, bar is close to the body, chest is up, arms are straight. Stand by driving the heels down and lifting the chest. Stand up hard and fast (jump) SHRUG the shoulders. Pull the elbows high and outside to keep the bar close. Shoot the elbows around and through FAST to get the bar on the shoulder with the elbows high. As you shoot the elbows around you will pull yourself under into a partial front squat. Stand fully to complete the movement.

CUSTOMIZATIONS
Go lighter
Hang Power Clean

BOX JUMP OVER
Choose a height that you are comfortable jumping to and stepping down from. Facing the box with feet about hip width apart, swing the arms up as you jump to the box. Land with both feet all the way on 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!

CUSTOMIZATIONS
Adjust height
Jump Overs
Step Up Overs

MAMA MODIFICATIONS

Run/Jog

To manage or 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, High Knee Step Overs, Elevated 1 Legged Plank Rock.

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.

Power Clean

You could try less weight, going from the hang position or starting with the dumbbells between your feet. 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.

Box Jump

This is going to be all about managing the impact and pressure to your core and pelvic floor. If you feel any heaviness or pain in the pelvic floor or surrounding areas (i.e. tailbone, lower back, pubic symphysis) or if you notice symptoms like leaking pee, please consider adapting your approach or modifying the movement. 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.

210709_Demo.mp4

210709_Prog.mp4

210709_Cust.mp4

Reps vary between versions so be sure to read the full written description!

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Below are SUGGESTIONS of what you COULD add if you have the desire or time. It is not intended that you add more than ONE of them. And it is not necessary for you to add any of them at all! Just a few more tools for those interested.

PRE(best before main workout): POWER
  POST(best after the main workout): BUTTS & GUTS
  SWAP(skip the main workout and do one of these instead): SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, PIGEON STRETCH
POST: GENTLE UPPER BODY RECOVERY, HIP FLEXORS & PSOAS STRETCH

---

PROGRAM A

PROGRAM A

WARM UP
UPPER BODY DUMBBELL WARM UP
BOX JUMP WARM UP

WORKOUT

5 Rounds

10 Push Up + Renegade Row
15 Box Jumps

Suggested Weight // Box Height
Men: 40# DBs // 20-24"
Women: 25# DBs // 16-20"

Extra Challenge Men/Women: Increase to 6 Rounds (ONLY if 5 Rounds are done by 8 Min)

Score: Time

Goal: 8-12 Min

COACHES NOTES
This one should go pretty fast, even if you are simply focusing on a smooth flow within each movement and in your transitions. Choose a load that you can perform the push up + renegade rows in a minute or less. Keep your butt low and shoulders over or beyond the dumbbells, don't let them shift back! The box jumps, should also take a minute or less so keep that in mind when choosing your target height.

PUSH UP + RENEGADE ROW
Each rep will be push up + row right + row left.

For the push up we want to see a rigid body position. No sagging hips or snaking. You will keep the belly tight. Hands are on the dumbbells. Go to the knees if you need to.

Chest and thighs touch the ground at the bottom. Lock out completely at the top.

For the rows you will stay in the plank/top of the push up. You will row one dumbbell to the rib cage by pulling the elbow back. Try to avoid rotating very much. Pull the dumbbell all of the way up for each rep then lower under control.

CUSTOMIZATIONS
Go lighter
Push Up + Taps
Knee Push Up + Plank Rows

BOX JUMPS
For the box jumps, choose a height that you are comfortable with. Make sure when you jump and when you land that the knees do not cave in! Stand all the way up on your box/bench. 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!

CUSTOMIZATIONS
Step Ups
Jump Overs

PROGRAM B

PROGRAM B

WARM UP
UPPER BODY BARBELL WARM UP
BOX JUMP WARM UP

WORKOUT

5 Rounds

15 Push Ups
15 Bent Over Rows
15 Box Jumps

Suggested Weight // Box Height
Men: 75-95# // 20-24"
Women: 55-65# // 16-20"

Extra Challenge Men/Women: Increase to 6 Rounds (ONLY if 5 Rounds are done by 8 Min)

Score: Time

Goal: 8-12 Min

COACHES NOTES
This one should go pretty fast, even if you are simply focusing on a smooth flow within each movement and in your transitions. Choose a push up variation that you can perform 15 reps in about 30 seconds for at least the first 3 rounds, 1-2 sets per round. Make sure the angle of your torso remains constant during the bent over rows, avoid using your hips or jerking your chest up and down. You should also be able to complete them in 1-2 sets the whole way. Choose a height on the box that allows you to finish them in under a minute each time.

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. Use one of the customizations below in order to maintain that strong plank position in your body throughout the movement.

CUSTOMIZATIONS
Knee Push Up
Elevated Push Up

BENT OVER ROW
Set up by deadlifting the bar to just below the knee. From here, keeping the torso position set and the chest lifted - pull the elbows back and bring the bar to just below the chest. Do not allow your shoulders to shrug. Keep them drawn down and away from the ears 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!

CUSTOMIZATIONS
Lighter Weight
Plate Bent Over Row

BOX JUMPS
For the box jumps, choose a height that you are comfortable with. Make sure when you jump and when you land that the knees do not cave in! Stand all the way up on your box/bench. 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!

CUSTOMIZATIONS
Step Ups
Jump Overs

PROGRAM C

PROGRAM C

WARM UP
SANDBAG UPPER BODY WARM UP
BOX JUMP WARM UP

WORKOUT

5 Rounds

10 Push Up + Lateral Drag
15 Box Jumps

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

Extra Challenge Men/Women: Increase to 6 Rounds (ONLY if 5 Rounds are done by 8 Min)

Score: Time

Goal: 8-12 Min

COACHES NOTES
This one should go pretty fast, even if you are simply focusing on a smooth flow within each movement and in your transitions. The push up + lateral drag reps should be a minute at most. Adjust the reps if you are working with a heavier bag. Keep your butt low in the drag, don't shift your hips up and back! The box jumps should also take a minute or less so keep that in mind when choosing your target height.

PUSH UP + LATERAL DRAG
Start in a plank position with your bag just to the outside your right hand. First you will do a push up, then with your left hand, reach under and across and drag the bag to the left side of your body.

Keep the belly tight and butt down. Do another push up then reach under and across with your right hand and drag the bag back to the right side of your body. If you can't quite get the bag all the way across a little plank side step so you can start the next pull in a good position. One push up + one drag = 1 rep.

CUSTOMIZATIONS
Push Up & Overs on the Bag
Knee Push Up + Plank Lateral Drag
Plank Up & Overs (Bag)

BOX JUMPS
For the box jumps, choose a height that you are comfortable with. Make sure when you jump and when you land that the knees do not cave in! Stand all the way up on your box/bench. 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!

CUSTOMIZATIONS
Step Ups
Jump Overs

MAMA MODIFICATIONS

Push Up

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

Box Jump

This is going to be all about managing the impact and pressure to your core and pelvic floor. If you feel any heaviness or pain in the pelvic floor or surrounding areas (i.e. tailbone, lower back, pubic symphysis) or if you notice symptoms like leaking pee, please consider adapting your approach or modifying the movement. 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.

Jump/Skip/Hop Overs

To manage or 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.

210702_Demo.mp4

210702_Prog.mp4

210702_Cust.mp4

There are TWO scores for today's workout!! Reps vary between versions so be sure to read the full description!

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Below are SUGGESTIONS of what you COULD add if you have the desire or time. It is not intended that you add more than ONE of them. And it is not necessary for you to add any of them at all! Just a few more tools for those interested.

PRE(best before main workout): OLY
EITHER(can be warm up or finisher): GYMNASTICS
  SWAP(skip the main workout and do one of these instead): ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, QUADS/IT BAND
POST: DECOMPRESSION SEQUENCE, COOL DOWN FLOW

---

PROGRAM A

PROGRAM A

WARM UP
SQUAT WARM UP
PULL UP WARM UP
RUNNING WARM UP

WORKOUT

Every 3 Minutes for 18 Minutes (3 Rounds Total)

Min 0-3:
30 Wall Balls
With time remaining in 3-min window, Max Reps Burpee Pull Ups

Min 3-6:
400m Run
With time remaining in 3-min window, Rest

Suggested Weight
Men: 20# Wall Ball
Women: 14# Wall Ball

Extra Challenge Men/Women: Increase to 40 Wall Balls

Score 1: Total Reps of Burpee Pull Ups Combined
Score 2: Slowest 400m Run

Goal 1: 18-30 Reps
Goal 2: 1:40-2:20

COACHES NOTES
So it goes like this -
Min 0-3: WB + Burpee PU
Min 3-6: Run
Min 6-9: WB + Burpee PU
Min 9-12: Run
Min 12-15: WB + Burpee PU
Min 15-18: Run

The wall balls should take 1-2 minutes, which gives you 1-2 minutes for burpee pull ups. Choose your weight and target height so you can do at least 10 wall balls at a time the whole way. Choose a variation on the burpee pull up that allows you to get 6-10 reps each time. It might be a good idea to give yourself 10-15 seconds before the run to breathe and reset. For the run, it should be a fast pace, whatever that means for you. We want you to get at least 20 seconds to rest before going back to the wall balls, if not more. Shorten the distance if you need to in order to maintain a high level of intensity.

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

When you catch it. Catch first and then squat.

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

CUSTOMIZATIONS
Lower Target Height
Single DB Thruster
Empty Barbell Thruster

BURPEE PULL UP
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.

CUSTOMIZATIONS
Burpee + Jumping Pull Up
Max sets of 3 Burpees + 3 Ring Rows (Goal 2-3 Sets)

400M RUN
You're working with 1:40-2:20. 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.

CUSTOMIZATIONS
2 minutes of:
Double/Single Unders
Low Step Ups
Mountain Climbers
Toe Taps to a Low Target

PROGRAM C

PROGRAM C

WARM UP
SQUAT WARM UP
PULL UP WARM UP

WORKOUT

Every 3 Minutes for 18 Minutes (3 Rounds Total)

Min 0-3:
30 Wall Balls
With time remaining in 3-min window, Max Reps Burpee Pull Ups

Min 3-6:
Row 36/26 Cal or Bike 30/22 Cal
With time remaining in 3-min window, Rest

Suggested Weight
Men: 20# Wall Ball
Women: 14# Wall Ball

Extra Challenge Men/Women: Increase to 40 Wall Balls

Score 1: Total Reps of Burpee Pull Ups Combined
Score 2: Slowest Bike/Row

Goal 1: 18-30 Reps
Goal 2: 1:40-2:20

COACHES NOTES
So it goes like this -
Min 0-3: WB + Burpee PU
Min 3-6: Run
Min 6-9: WB + Burpee PU
Min 9-12: Run
Min 12-15: WB + Burpee PU
Min 15-18: Run

The wall balls should take 1-2 minutes, which gives you 1-2 minutes for burpee pull ups. Choose your weight and target height so you can do at least 10 wall balls at a time the whole way. Choose a variation on the burpee pull up that allows you to get 6-10 reps each time. It might be a good idea to give yourself 10-15 seconds before the row/bike to breathe and reset. For the row/bike, it should be a fast pace, whatever that means for you. We want you to get at least 20 seconds to rest before going back to the wall balls, if not more. Reduce the calories if you need to in order to maintain a high level of intensity.

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

When you catch it. Catch first and then squat.

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

CUSTOMIZATIONS
Lower Target Height
Single DB Thruster
Empty Barbell Thruster

BURPEE PULL UP
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.

CUSTOMIZATIONS
Burpee + Jumping Pull Up
Max sets of 3 Burpees + 3 Ring Rows (Goal 2-3 Sets)

ROW/BIKE
You're working with 1:40-2:20. Reduce the calories as needed to fit the time window.

CUSTOMIZATIONS
Reduce calories

MAMA MODIFICATIONS

Thruster/Wallball

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, DB Goblet Squat + Press, or Air Squat

Run/Jog

To manage or 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, High Knee Step Overs, Elevated 1 Legged Plank Rock.

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.

Burpee

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, Barbell Pull Ups Banded Lat Pull Downs, Banded Woodchop, Banded Lat Pull Downs, DB/KB Front Raises. Kipping Pull Ups should only be added back into the later stages of Rebuilding in PP once the rehab is complete and athlete shows proficiency in strict movements.

210625_Demo.mp4

210625_Prog.mp4

210625_Cust.mp4

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Below are SUGGESTIONS of what you COULD add if you have the desire or time. It is not intended that you add more than ONE of them. And it is not necessary for you to add any of them at all! Just a few more tools for those interested.

PRE(best before main workout): OLY-POWER
EITHER(can be warm up or finisher): GYMNASTICS

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: MORNING COFFEE, PIGEON STRETCH
POST: GENTLE UPPER BODY RECOVERY, GENTLE UPPER BODY RECOVERY

---

PROGRAM A

PROGRAM A

WARM UP
SQUAT WARM UP
SHOULDER WARM UP

WORKOUT

3 Sets of

3 Minute AMRAP

9 Dumbbell Squats
6 Push Press

Rest 1 minute between each AMRAP

Suggested Weight:
Men: 40# DBs
Women: 25# DBs

Extra Challenge:
Men: 50# DBs
Women: 35# DBs

Score: Total rounds plus additional reps from lowest set

Goal: 3-5 Rounds

COACHES NOTES
To clarify the flow of this one, it's a 3 minute AMRAP, rest 1 minute, 3 minute AMRAP, rest 1 minute, 3 minute AMRAP. The movements themselves are pretty straight forward. The pace should be fast, each round is a minute or less. This may feel pretty manageable for the first AMRAP, but it could sneak up on you. Choose a weight you think you can go unbroken most, if not all the way. Moving fast is no excuse to get sloppy so make sure the movements are smooth and controlled the whole way.

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

CUSTOMIZATIONS
Go Lighter
Goblet Squat

DUMBBELL 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.

CUSTOMIZATIONS
Lighter weight

PROGRAM B

PROGRAM B

WARM UP
SQUAT WARM UP
OVERHEAD WARM UP

WORKOUT

3 Sets of

3 Minute AMRAP

9 Front Squats
6 Push Press

Rest 1 minute between each AMRAP

Suggested Weight:
Men: 75-95#
Women: 55-65#

Extra Challenge:
Men: 115#+
Women: 75#+

Score: Total rounds plus additional reps from lowest set

Goal: 3-5 Rounds

COACHES NOTES
To clarify the flow of this one, it's a 3 minute AMRAP, rest 1 minute, 3 minute AMRAP, rest 1 minute, 3 minute AMRAP. The movements themselves are pretty straight forward. The pace should be fast, each round is a minute or less. This may feel pretty manageable for the first AMRAP, but it could sneak up on you. Choose a weight you think you can go unbroken most, if not all the way. Moving fast is no excuse to get sloppy so make sure the movements are smooth and controlled the whole way.

BARBELL FRONT SQUAT
Bar starts on the shoulders with elbows high. Use a loose, fingertip grip if you need to. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom!

Make sure that the elbows stay high and the bar rests on the shoulder the entire time. Stand all the way up at the top.

CUSTOMIZATION
Go lighter
Plate Hug Squat

BARBELL PUSH PRESS
Start 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.

CUSTOMIZATIONS
Lighter weight

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

3 Sets of

3 Minute AMRAP

9 Sandbag Front Squats
6 Sandbag Push Press

Rest 1 minute between each AMRAP

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

Score: Total rounds plus additional reps from lowest set

Goal: 3-5 Rounds

COACHES NOTES
To clarify the flow of this one, it's a 3 minute AMRAP, rest 1 minute, 3 minute AMRAP, rest 1 minute, 3 minute AMRAP. The movements themselves are pretty straight forward. The pace should be fast, each round is a minute or less. This may feel pretty manageable for the first AMRAP, but it could sneak up on you. If you are working with a heavier bag and think you will miss the goal range by a lot, adjust the reps to 6-7 squats and 4 push presses. Moving fast is no excuse to get sloppy so make sure the movements are smooth and controlled the whole way.

SANDBAG FRONT SQUAT
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.

CUSTOMIZATIONS
Sandbag on one shoulder, switch shoulders half way through the reps
Adjust reps to fit suggested movement time window

SANDBAG PUSH PRESS
Start with your sandbag on the biceps with the elbows high. Feet are between hip and shoulder width apart. Chest up. Belly tight. Keep your heels down, let your knees track forward as you dip your hip. Chest stays lifted. Stand up fast. As the bag pops up off the shoulders, press straight up to lock out.

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

CUSTOMIZATIONS
Adjust the reps if working with a heavier bag, to fit the movement time window
Shoulder to Shoulder Push Press

MAMA MODIFICATIONS

DB/Back/Front/Air Squat

If you have a hard time maintaining control and a stable midline in the bottom of the squat or if you find yourself bearing down to get out of the bottom, try subbing a target or assisted squat to shorten the range of motion. A box squat is always a great idea especially during pregnancy to strengthen the posterior chain and balance out the growing belly.

Overhead 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.

210618_Demo.mp4

210618_Prog.mp4

210618_Cust.mp4

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Below are SUGGESTIONS of what you COULD add if you have the desire or time. It is not intended that you add more than ONE of them. And it is not necessary for you to add any of them at all! Just a few more tools for those interested.

PRE(best before main workout): OLY-POWER
  POST(best after the main workout): BUTTS & GUTS
  SWAP(skip the main workout and do one of these instead): SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, HIP FLEXORS & PSOAS STRETCH
POST: CALVES/ANKLES, CHEST OPENER

---

PROGRAM A

PROGRAM A

WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

12 Minute AMRAP
(As Many Rounds and Reps as Possible)

30 Double Unders / DB Hop Overs
12 Weighted Sit Ups
8 Push Up + Pull Across

Suggested Weight
Men: 40# DB
Women: 25# DB

Extra Challenge Men/Women: Increase reps to 40/16/12 if you can stay within goal range.

Score: Total Completed Rounds + Any Additional Reps

Goal: 5-8 Rounds

COACHES NOTES
Choose a pace that you can maintain 1:30-2:00 per round for at least the first 3-4 rounds. The double unders should take 30 seconds or less. Go with hop overs if 30 double unders are going to be really stop and start. You can use a different weight for the sit ups and push up + pull across if you need to. The weighted sit ups should be performed in 1-2 sets the whole way. Same with the push up + pull across, choose a variation that allows you to get at least 3-5 reps at a time without coming down. Make sure you are keeping your hips in line with the shoulders on the pull across, no piking your butt up in the air!

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

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in :30 or less each time.

CUSTOMIZATIONS
Lower Reps
Single Unders (Double the reps)

--OR--

DB HOP OVER
Stand next to one dumbbell and hop laterally over the narrow side, then hop back. Each hop is one rep. Ideally this is 2 feet hopping and landing together, but if you need to do a little shuffle instead for your knees, go for it.

CUSTOMIZATIONS
Skip Overs
Line Hops

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

CUSTOMIZATIONS
Regular sit ups
Alternating V-Ups

MAMA MODIFICATIONS
Eye Level KB/DB Swings
Ball Slams
Dead Bugs

Mamas, go with eye-level swings, ball slams, deadbugs or check out the mama mods on Members-Only for more options!

PUSH UP + PULL ACROSS
You will start in a plank position with your dumbbell just to the outside your right hand. First you will do a push up, then with your left hand you will reach under and across and drag the dumbbell to the left side of your body. Keep the belly tight and butt down. Do another push up then reach under and across with your right hand and drag the dumbbell back to the right side of your body. If you can't quite get the DB all the way across, do a little plank side step so you can start the next pull in a good position. One push up + one pull across = 1 rep.

CUSTOMIZATIONS
Knee Push Up + Plank Pull Across
Push Up + Taps
Elevated Push Up + Taps

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

12 Minute AMRAP
(As Many Rounds and Reps as Possible)

30 Double Unders / Sandbag Hop Overs
12 Sandbag Sit Ups
8 Push Up + Lateral Drag

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

Extra Challenge Men/Women: Increase reps to 40/16/12 if you can stay within goal range.

Score: Total Completed Rounds + Any Additional Reps

Goal: 5-8 Rounds

COACHES NOTES
Choose a pace that you can maintain 1:30-2:00 per round for at least the first 3-4 rounds. The double unders should take 30 seconds or less. Go with hop overs if 30 double unders are going to be really stop and start, or if you just prefer to do hop overs today. You can use a different weight for the sit ups and push up + pull across if you need to. The sandbag sit ups should be performed in 1-2 sets the whole way. You could use a dumbbell or plate for the sit ups if the bag is feeling a bit heavy. For the push up + lateral drag, choose a variation that allows you to get at least 3-5 reps at a time without coming down. Make sure you are keeping your hips in line with the shoulders on the drag, no piking your butt up in the air!

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

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in :30 or less each time.

CUSTOMIZATIONS
Lower Reps
Single Unders (Double the reps)

--OR--

SANDBAG HOP OVERS
Stand next to your bag and hop laterally over the narrow side. You may also do a lateral shuffle. Think fast toe taps on the bag as you step laterally on and over to the other side.

CUSTOMIZATIONS
Sandbag Shuffle
Skip Overs

SANDBAG SIT UP
You can do anything you want with your feet in the sit ups, just keep them in contact with the ground. Hold the sandbag between your forearms and chest so that when you sit up it is resting on your biceps. Of course - if you have a really heavy sandbag you may need to switch to a lighter dumbbell or plate.

CUSTOMIZATION
Weighted sit up with DB or plate
Unweighted Sit Up

PUSH UP + LATERAL DRAG
Start in a plank position with your bag just to the outside your right hand. First you will do a push up, then with your left hand, reach under and across and drag the bag to the left side of your body.

Keep the belly tight and butt down. Do another push up then reach under and across with your right hand and drag the bag back to the right side of your body. If you can't quite get the bag all the way across a little plank side step so you can start the next pull in a good position. One push up + one drag = 1 rep.

CUSTOMIZATIONS
Push Up & Overs on the Bag
Knee Push Up + Plank Lateral Drag
Plank Up & Overs (Bag)

MAMA MODIFICATIONS

Double/Single Unders

To manage or avoid the added pressure to the pelvic floor that DUs/SUs can create, sub: Taps, Row, Bike, Quick Step Ups, One Legged Plank Rock, High Knee Step Up Overs, or 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 try scaling the number of DUs/SUs down to a number that is realistic for you to practice proper positioning and managing 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 Crunch/Sit Up

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!

Push Up

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

210611_Demo.mp4

210611_Prog.mp4

210611_Cust.mp4

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Below are SUGGESTIONS of what you COULD add if you have the desire or time. It is not intended that you add more than ONE of them. And it is not necessary for you to add any of them at all! Just a few more tools for those interested.

PRE(best before main workout): POWER
EITHER(can be warm up or finisher): GYMNASTICS
  SWAP(skip the main workout and do one of these instead): SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, PIGEON STRETCH
POST: QUADS/IT BAND, GENTLE UPPER BODY RECOVERY

---

PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

AMRAP 12 Min
(As Many Rounds and Reps as Possible in 12 Min)

20 Wall Balls
20 Alternating Single Arm Dumbbell Snatch

Suggested Weight
Men: 20#ish Ball - 40# DB
Women: 14#ish Ball - 25# DB

Extra Challenge
Men: 20#ish Ball - 50# DB
Women: 14#ish Ball - 35# DB

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 5-7 Rounds

COACHES NOTES
Simple and effective today, don't underestimate this one! You are shooting for roughly 2 minute rounds here. Have a plan going in. Some of you may be able to go unbroken the whole way. For most of us, we'll need to break at some point. Choose a load and target height that allows you to complete both movements in 1-2 sets the whole way. Remember to breathe during the wall balls and try to keep a smooth, steady pace for the whole 12 minutes.

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

When you catch it. Catch first and then squat.

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

CUSTOMIZATIONS
Lower Target Height
Single DB Thruster
Empty Barbell Thruster

DUMBBELL POWER SNATCH
The dumbbell will start on the ground, feet on either side about shoulder width apart. Hinge at the hips and a bend at the knee. Chest stays lifted, arm straight and back flat. To lift drive the heels down and lift the chest. Once past the knees think - jump - shrug - pull the elbow high and outside (to keep the dumbbell close) - pull under the dumbbell slightly as you punch to lock out with the bicep by the ear. In the catch the heels are down, knees out, chest up. Stand to finish. Alternate hands with each rep. So for each set of 20 you end up doing 10 per side.

CUSTOMIZATIONS
Dumbbell Hang Power Snatches

PROGRAM B

PROGRAM B

WARM UP
SQUAT WARM UP
SNATCH WARM UP

WORKOUT

AMRAP 12 Min
(As Many Rounds and Reps as Possible in 12 Min)

20 Wall Balls
12 Power Snatch

Suggested Weight
Men: 20#ish Ball - 75# Bar
Women: 14#ish Ball - 55# Bar

Extra Challenge
Men: 20#ish Ball - 95# Bar
Women: 14#ish Ball - 65# Bar

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 5-7 Rounds

COACHES NOTES
Simple and effective today, don't underestimate this one! You are shooting for roughly 2 minute rounds here. Have a plan going in. Some of you may be able to go unbroken the whole way. For most of us, we'll need to break at some point. Choose a load and target height that allows you to complete both movements in 1-2 sets the whole way. Remember to breathe during the wall balls and try to keep a smooth, steady pace for the whole 12 minutes.

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

When you catch it. Catch first and then squat.

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

CUSTOMIZATIONS
Lower Target Height
Single DB Thruster
Empty Barbell Thruster

BARBELL POWER SNATCH
The bar will start on the ground. Heels are roughly shoulder hip 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.

CUSTOMIZATIONS
Go lighter
Hang Power Snatch

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

AMRAP 12 Min
(As Many Rounds and Reps as Possible in 12 Min)

20 Wall Balls or Sandbag Thrusters
12 Sandbag Ground to Overhead

Suggested Weight
Men: 20#ish Ball - 50-70# Sandbag
Women: 14#ish Ball - 25-45#

Score: Total Number of Completed Rounds + any Additional Reps

Goal: 5-7 Rounds

COACHES NOTES
Simple and effective today, don't underestimate this one! You are shooting for roughly 2 minute rounds here. Have a plan going in. Remember to breathe during the wall balls/thrusters and try to keep a smooth, steady pace for the whole 12 minutes. For the ground to overheads, think fast singles without stepping away from your bag. If you are working with a heavier sandbag, choose a rep target that you can complete in a minute.

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

When you catch it. Catch first and then squat.

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

CUSTOMIZATIONS
Lower Target Height
Single DB Thruster
Empty Barbell Thruster

--OR--

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

CUSTOMIZATIONS
Adjust reps based on bag weight
Shoulder to Shoulder Thrusters

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

CUSTOMIZATIONS
Reduce the reps if working with a heavier bag.
Sandbag Sumo Deadlift High Pulls

MAMA MODIFICATIONS

Thruster/Wallball

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, DB Goblet Squat + Press, or Air Squat

DB Snatch

You can always choose a lighter weight or go from the hang position. If you're not comfortable going over head right now or find that you are coning during the movement sub KB SWINGS.

DB/Back/Front/Air Squat

If you have a hard time maintaining control and a stable midline in the bottom of the squat or if you find yourself bearing down to get out of the bottom, try subbing a target or assisted squat to shorten the range of motion. A box squat is always a great idea especially during pregnancy to strengthen the posterior chain and balance out the growing belly.

210604_Demo.mp4

210604_Prog.mp4

210604_Cust.mp4

Reps vary for the different versions of the workout today!

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Below are SUGGESTIONS of what you COULD add if you have the desire or time. It is not intended that you add more than ONE of them. And it is not necessary for you to add any of them at all! Just a few more tools for those interested.

PRE(best before main workout): POWER
  POST(best after the main workout): SOGO
  SWAP(skip the main workout and do one of these instead): SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, SPINE STRENGTHENING
POST: HIPS 2.0, CALVES/ANKLES

---

PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

5 Rounds

35 Dumbbell Hop Overs / Double Unders
25 KB/DB Swings
15 Weighted Sit Ups

Suggested Weight
Men: 40-55# KB/DB - 20-40# Weighted Sit Up
Women: 25-35# KB/DB - 15-25# Weighted Sit Up

Extra Challenge
Men: Go Faster
Women: Go Faster

Score: Total Time

Goal: 9-14 Min

COACHES NOTES
Each round should take about 2 min! This may sound a little crazy but it should give you an indication of how you should customize. Choose a load on the swings you think you can go unbroken most if not all the way. Switch to eye level if you need to. If you are unable to do 35 unbroken double unders rather consistently, go with the hop overs. The 15 sit ups should be unbroken and take 40 seconds at the most, so choose your weight carefully or go with regular sit ups!

DB HOP OVER
Stand next to one dumbbell and hop laterally over the narrow side, then hop back. Each hop is one rep.

Ideally this is 2 feet hopping and landing together, but if you need to do a little shuffle instead for your knees, go for it.

CUSTOMIZATIONS
Skip Overs
Line Hops

--OR--

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

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than :35 each time. If that's not happening, go with hop overs or one of the customizations below.

CUSTOMIZATIONS
Lower Reps
Single Unders (Double the reps)

KB/DB SWINGS
Hold the weight with both hands at the waist. Feet shoulder width apart, heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted, heels down, belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the dumbbell weightless and (keeping the belly tight) guide the weight 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!

CUSTOMIZATION
Eye Level Swing

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

CUSTOMIZATIONS
Regular sit ups
Alternating V-Ups

MAMA MODIFICATIONS
Eye Level KB/DB Swings
Ball Slams
Dead Bugs

Mamas, go with eye-level swings, ball slams, dead bugs or check out the mama mods on Members-Only for more options!

PROGRAM B

PROGRAM B

WARM UP
PULL UP WARM UP
SNATCH WARM UP

WORKOUT

5 Rounds

35 Dumbbell Hop Overs / Double Unders
15 Hang Power Snatch
10 Toes to Bar / 15 Weighted Sit Ups

Suggested Weight
Men: 75# - 20-40# Weighted Sit Up
Women: 55# - 15-25# Weighted Sit Up

Extra Challenge
Men: Go Faster
Women: Go Faster

Score: Total Time

Goal: 9-14 Min

COACHES NOTES
Each round should take about 2 min! This may sound a little crazy but it should give you an indication of how you should customize. Choose a load on the power snatches you think you can go unbroken most if not all the way. If you are unable to do 35 unbroken double unders rather consistently, go with the hop overs. The toes to bar should take 30 seconds or less. If you go with weighted sit ups, they may take a bit longer but they should be unbroken so choose your weight carefully or go with regular sit ups!

DB HOP OVER
Stand next to one dumbbell and hop laterally over the narrow side, then hop back. Each hop is one rep.

Ideally this is 2 feet hopping and landing together, but if you need to do a little shuffle instead for your knees, go for it.

CUSTOMIZATIONS
Skip Overs
Line Hops

--OR--

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

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than :35 each time. If that's not happening, go with hop overs or one of the customizations below.

CUSTOMIZATIONS
Lower Reps
Single Unders (Double the reps)

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

CUSTOMIZATIONS
Go lighter

TOES TO BAR
Start 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. Make sure you keep that active shoulder position as you lower your feet back down and behind you.

If you don't have a pull up bar, or if you simply prefer them, go with V-Ups.

CUSTOMIZATIONS
Knee-Ups
Supine Toe Touches
Weighted Sit Ups
Regular Sit Ups

Mamas, go with eye-level swings, ball slams, deadbugs or check out the mama mods on Members-Only for more options!

--OR--

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

CUSTOMIZATIONS
Regular sit ups
Alternating V-Ups

MAMA MODIFICATIONS
Eye Level KB/DB Swings
Ball Slams
Dead Bugs

Mamas, go with eye-level swings, ball slams, dead bugs or check out the mama mods on Members-Only for more options!

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

5 Rounds

35 Sandbag Hop Overs / Double Unders
15 Sandbag Hang to Overhead
15 Sandbag Supine Toe Touches

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

Extra Challenge
Men: Go Faster
Women: Go Faster

Score: Total Time

Goal: 9-14 Min

COACHES NOTES
Each round should take about 2 min! This may sound a little crazy but it should give you an indication of how you should customize. Choose a load on the hang to overhead you think you can go unbroken for at least the first 3 rounds. If you are unable to do 35 unbroken double unders rather consistently, go with the hop overs. The supine toe touches should take roughly 30 seconds, which means basically unbroken with whatever customization you choose.

SANDBAG HOP OVER
Stand next to the bag and hop laterally over the narrow side, then hop back. Each hop is one rep.

Ideally this is 2 feet hopping and landing together, but if you need to do a little shuffle instead for your knees, go for it.

CUSTOMIZATIONS
Skip Overs
Sandbag Shuffle

--OR--

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

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than :35 each time. If that's not happening, go with hop overs or one of the customizations below.

CUSTOMIZATIONS
Lower Reps
Single Unders (Double the reps)

SANDBAG HANG TO OVERHEAD
Start at the top of a deadlift with an overhand or neutral grip. Shift your hips back, bend your knees slightly and lift your chest up. Keep the heels down. With your back flat and belly tight, stand up with the sandbag by driving through the heels and lifting the chest. Explode UP with the legs and hips. Shrug the shoulders. Pull the elbow high and outside. Then PUNCH the sandbag to lock out finishing with the biceps by the ear!

CUSTOMIZATIONS
Adjust reps to fit movement goal window
Ground to Overhead
Hang to High Pull

SANDBAG SUPINE TOE TOUCHES
Start lying on your back with your legs extended and heels hovering a few inches from the floor. Your arms will be fully extended straight up in the air holding the sandbag like the top of a bench press. Keep your belly tight like you are trying to flatten your lower back into the floor. Squeeze your legs together and raise them up into the air until your toes or shins touch the bag. Lower your legs back down to a hover with control so you don't overarch your back.

CUSTOMIZATIONS
Sandbag Sit Up
Lying Leg Raises

MAMA MODIFICATIONS

Jump/Skip/Hop Overs

To manage or 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.

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 an Outside KB Swing or a Single Arm Swing.

Weighted Crunch/Sit Up

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!

210528_Demo.mp4

210528_Prog.mp4

210528_Cust.mp4

Be sure to read the full written description for the program version you choose because the reps and movements vary!

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Below are SUGGESTIONS of what you COULD add if you have the desire or time. It is not intended that you add more than ONE of them. And it is not necessary for you to add any of them at all! Just a few more tools for those interested.

PRE(best before main workout): POWER-OLY
EITHER(can be warm up or finisher): GYMNASTICS
  SWAP(skip the main workout and do one of these instead): SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: WARM UP FLOW, PIGEON STRETCH
POST: CHEST OPENER, HIPS 2.0

---

PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

ONE Round
30 Push Up + Pull Across
30 KB/DB Swings
30 DB Squats

Rest 1 Minute

TWO Rounds
15 Push Up + Pull Across
15 KB/DB Swings
15 DB Squats

Rest 1 Minute (after the 2 rounds of 15, not between)

THREE Rounds
10 Push Up + Pull Across
10 KB/DB Swings
10 DB Squats

Suggested Weight
Men: 40-55# KB/DB(s)
Women: 25-35# KB/DB(s)

Extra Challenge Men/Women: Increase Reps to 42 - 21 - 14

Score: Total Time (Including Rest)

Goal: 14-20 Min

COACHES NOTES
To be clear, it's one round - rest - two rounds - rest - 3 rounds - done. Break up the push up + pull across into small manageable sets in the first round, as the upper body will fatigue much quicker than the lower body. Choose a version of that movement you can do 5-10 at a time. You may be able to go unbroken on the swings and squats the whole way. For round one, choose a load that you won't break more than once for those two movements. For the two rounds of 15, shoot for 2-3 sets on the push up + pull across and 1-2 sets for the swings and squats. Dig deep on the last 3 rounds!

PUSH UP + PULL ACROSS
You will start in a plank position with your dumbbell just to the outside your right hand. First you will do a push up, then with your left hand you will reach under and across and drag the dumbbell to the left side of your body. Keep the belly tight and butt down. Do another push up then reach under and across with your right hand and drag the dumbbell back to the right side of your body. If you can't quite get the DB all the way across, do a little plank side step so you can start the next pull in a good position. One push up + one pull across = 1 rep.

CUSTOMIZATIONS
Knee Push Up + Plank Pull Across
Push Up + Taps
Elevated Push Up + Taps

KB/DB SWINGS
Hold the weight with both hands at the waist. Feet shoulder width apart, heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted, heels down, belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the dumbbell weightless and (keeping the belly tight) guide the weight 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!

CUSTOMIZATION
Eye Level Swing

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

CUSTOMIZATIONS
Goblet Squat
Air Squat

PROGRAM B

PROGRAM B

WARM UP
SQUAT WARM UP
FULL BODY DYNAMIC WARM UP

WORKOUT

ONE Round
30 Push Up + Pull Across
30 KB/DB Swings
30 Back Squats

Rest 1 Minute after 1 Round

TWO Rounds
15 Push Up + Pull Across
15 KB/DB Swings
15 Back Squats

Rest 1 Minute (after the 2 rounds of 15, not between)

THREE Rounds
10 Push Up + Pull Across
10 KB/DB Swings
10 Back Squats

Suggested Weight
Men: 40-55# KB/DB(s) // 95-115#
Women: 25-35# KB/DB(s) // 65-75#

Extra Challenge Men/Women: Increase Reps to 42 - 21 - 14

Score: Total Time (Including Rest)

Goal: 14-20 Min

COACHES NOTES
To be clear, it's one round - rest - two rounds - rest - 3 rounds - done. Break up the push up + pull across into small manageable sets in the first round, as the upper body will fatigue much quicker than the lower body. Choose a version of that movement you can do 5-10 at a time. You may be able to go unbroken on the swings and squats the whole way. For round one, choose a load that you won't break more than once for those two movements. For the two rounds of 15, shoot for 2-3 sets on the push up + pull across and 1-2 sets for the swings and squats. Dig deep on the last 3 rounds!

PUSH UP + PULL ACROSS
You will start in a plank position with your dumbbell just to the outside your right hand. First you will do a push up, then with your left hand you will reach under and across and drag the dumbbell to the left side of your body. Keep the belly tight and butt down. Do another push up then reach under and across with your right hand and drag the dumbbell back to the right side of your body. If you can't quite get the DB all the way across, do a little plank side step so you can start the next pull in a good position. One push up + one pull across = 1 rep.

CUSTOMIZATIONS
Knee Push Up + Plank Pull Across
Push Up + Taps
Push Up & Over

KB/DB SWINGS
Hold the weight with both hands at the waist. Feet shoulder width apart, heels are down. Hinge forward at the hips and bend the knees slightly. Keep the chest lifted, heels down, belly tight and arms straight. Pull the weight back through the legs. Stand up HARD and FAST to make the dumbbell weightless and (keeping the belly tight) guide the weight 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!

CUSTOMIZATION
Eye Level Swing

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

CUSTOMIZATIONS
Lighter Weight
Plate Goblet Squat
Air Squat

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

ONE Round
30 Push Up + Lateral Drag
24 Alternating Sandbag Hang to Shoulder
30 Sandbag Back Squats

Rest 1 Minute after 1 Round

TWO Rounds
15 Push Up + Lateral Drag
12 Alternating Sandbag Hang to Shoulder
15 Sandbag Back Squats

Rest 1 Minute (after the 2 rounds of 15-12-15, not between)

THREE Rounds
10 Push Up + Lateral Drag
8 Alternating Sandbag Hang to Shoulder
10 Sandbag Back Squats

*Can swap the hang to shoulder for KB/DB swings if you prefer - just be sure to increase the reps to 30-15-10!!!

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

Extra Challenge Men/Women: Increase Reps to 42/36 - 21/18 - 14/12

Score: Total Time (Including Rest)

Goal: 15-21 Min

COACHES NOTES
To be clear, it's one round - rest - two rounds - rest - 3 rounds - done. Note that the reps are different in this version. Break up the push up + lateral drag into small manageable sets in the first round, as the upper body will fatigue much quicker than the lower body. Choose a version of that movement you can do 5-10 at a time. You may be able to go unbroken on the hang to shoulders and squats the whole way. For round one, choose a load that you won't break more than once for those two movements. For the two rounds of 15-12-15, shoot for 2-3 sets on the push up + pull across and 1-2 sets for the hang to shoulders and squats. Dig deep on the last 3 rounds!

PUSH UP + LATERAL DRAG
Start in a plank position with your bag just to the outside your right hand. First you will do a push up, then with your left hand, reach under and across and drag the bag to the left side of your body.

Keep the belly tight and butt down. Do another push up then reach under and across with your right hand and drag the bag back to the right side of your body. If you can't quite get the bag all the way across a little plank side step so you can start the next pull in a good position. One push up + one drag = 1 rep.

CUSTOMIZATIONS
Push Up & Overs on the Bag
Knee Push Up + Plank Lateral Drag
Plank Up & Overs (Bag)

ALTERNATING SANDBAG HANG TO SHOULDER
Start at the top of a deadlift holding the bag longways between the legs by the narrow handles. Shift your hips back, bend your knees slightly and lift your chest up. Keep the heels down. With your back flat and belly tight, stand up with the sandbag by driving through the heels and lifting the chest. Explode UP with the legs and hips. Shrug the shoulders. Guide the bag onto one shoulder. Send your butt back and keep your belly tight as you lower back down to the starting position and repeat to the other shoulder. Each time the bag touches your shoulder is 1 rep.

CUSTOMIZATIONS
Adjust reps to fit movement goal window
Ground to Shoulder
Hang to High Pull

SANDBAG BACK SQUAT
Power clean the bag to your shoulder, then push press it up and over to your back, so the sandbag will be on your back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Stand all of the way up at the top.

CUSTOMIZATIONS
Adjust the reps to fit the movement time window.
Sandbag Front Squats

MAMA MODIFICATIONS

Push Up

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

DB/Back/Front/Air Squat

If you have a hard time maintaining control and a stable midline in the bottom of the squat or if you find yourself bearing down to get out of the bottom, try subbing a target or assisted squat to shorten the range of motion. A box squat is always a great idea especially during pregnancy to strengthen the posterior chain and balance out the growing belly.

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 an Outside KB Swing or a Single Arm Swing.

210521_Demo.mp4

210521_Prog.mp4

210521_Cust.mp4

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
Below are SUGGESTIONS of what you COULD add if you have the desire or time. It is not intended that you add more than ONE of them. And it is not necessary for you to add any of them at all! Just a few more tools for those interested.

PRE(best before main workout): POWER
  POST(best after the main workout): SOGO-BUTTS & GUTS
  SWAP(skip the main workout and do one of these instead): SANDBAG

MAINTENANCE SUGGESTIONS FOR TODAY
PRE: SPINE STRENGTHENING, HIP FLEXORS & PSOAS STRETCH
POST: SPINE HEALTH WITH A TWIST, CALVES/ANKLES

---

PROGRAM A

PROGRAM A

WARM UP
TOTAL BODY DUMBBELL WARM UP

WORKOUT

15 Min AMRAP (As Many Rounds and Reps As Possible in 15 Min)

40 Double Unders / DB Hop Overs
30 Alternating V-Ups
20 DB Hang Power Cleans

Suggested Weight Men: 40# DBs
Suggested Weight Women: 25# DBs

Extra Challenge Men: 50# DBs
Extra Challenge Women: 35# DBs

Score: Total # of Completed Rounds + Any Additional Reps

Goal: 4-7 Rounds

COACHES NOTES
To hit the goal you'll need to keep a pace of 2:15-3:45 per round. For an extra extra challenge, replace the 30 alternating v-ups with 20 toes to bar! Choose a load on the hang power cleans that allows you to complete 20 reps in about a minute. Break them into 2-3 sets the whole way. Probably better today to choose a jumping variation that you can keep moving with. So, if the double unders are going to be really broken up, either reduce the reps or go with hop overs.

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

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than :45 each time.

CUSTOMIZATIONS
Lower Reps
Single Unders (Double the reps)

--OR--

DB HOP OVERS
Stand next to one dumbbell and hop laterally over the narrow side, then hop back. Each hop is one rep.

Ideally this is 2 feet hopping and landing together, but if you need to do a little shuffle instead for your knees, go for it.

ALTERNATING V-UPS
Lie on your back with arms stretched overhead, shoulders away from ears. Squeeze your legs together. Come into a hollow body position by raising your legs and shoulders a few inches from the floor. Pull your bellybutton down toward the floor until you feel your lower back pressing into it. Raise one leg up to point toward the ceiling as you lift the chest, twist, and reach the opposite side hand toward your foot. Lower back to hollow and repeat on the other side. Each side is one rep.

CUSTOMIZATIONS
Alternating Tuck Ups
Alternating Lying Leg Raises

DB HANG POWER CLEAN
Deadlift the DBs to the "hang" position at the hips with straight arms and hands just outside of the legs. Feet are under the hips. Bend the knees, keep the heels down, and slightly 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 shoulders with the elbows high.

Catch in a partial front squat with the heels down, knees out, chest up. Stand to complete the rep, then lower the weight back to the hips for the next rep.

CUSTOMIZATIONS
Go Lighter
Eye Level Swings

PROGRAM B

PROGRAM B

WARM UP
GENERAL BARBELL WARM UP

WORKOUT

15 Min AMRAP (As Many Rounds and Reps As Possible in 15 Min)

40 Double Unders / DB Hop Overs
30 Alternating V-Ups
20 Hang Power Cleans

Suggested Weight Men: 95#
Suggested Weight Women: 65#

Extra Challenge Men: 115-135#
Extra Challenge Women: 75-85#

Score: Total # of Completed Rounds + Any Additional Reps

Goal: 4-7 Rounds

COACHES NOTES
To hit the goal you'll need to keep a pace of 2:15-3:45 per round. For an extra extra challenge, replace the 30 alternating v-ups with 20 toes to bar! Choose a load on the hang power cleans that allows you to complete 20 reps in about a minute. Break them into 2-3 sets the whole way. Probably better today to choose a jumping variation that you can keep moving with. So, if the double unders are going to be really broken up, either reduce the reps or go with hop overs.

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

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than :45 each time.

CUSTOMIZATIONS
Lower Reps
Single Unders (Double the reps)

--OR--

DB HOP OVERS
Stand next to one dumbbell and hop laterally over the narrow side, then hop back. Each hop is one rep.

Ideally this is 2 feet hopping and landing together, but if you need to do a little shuffle instead for your knees, go for it.

ALTERNATING V-UPS
Lie on your back with arms stretched overhead, shoulders away from ears. Squeeze your legs together. Come into a hollow body position by raising your legs and shoulders a few inches from the floor. Pull your bellybutton down toward the floor until you feel your lower back pressing into it. Raise one leg up to point toward the ceiling as you lift the chest, twist, and reach the opposite side hand toward your foot. Lower back to hollow and repeat on the other side. Each side is one rep.

CUSTOMIZATIONS
Alternating Tuck Ups
Alternating Lying Leg Raises

BARBELL HANG POWER CLEAN
Deadlift the bar to the "hang" position at the hips with straight arms. Hands just outside of the legs and feet are under the hips. Bend the knees and keep your 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. Land in a partial front squat with the heels down, knees out, chest up. Stand to complete the rep, then lower the bar back to the hips for the next rep.

CUSTOMIZATIONS
Go Lighter
Eye Level Swing

PROGRAM C

PROGRAM C

WARM UP
SANDBAG GENERAL WARM UP

WORKOUT

15 Min AMRAP (As Many Rounds and Reps As Possible in 15 Min)

40 Double Unders / SB Hop Overs
30 Alternating V-Ups
20 Sandbag Hang Power Cleans

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

Score: Total # of Completed Rounds + Any Additional Reps

Goal: 4-7 Rounds

COACHES NOTES
To hit the goal you'll need to keep a pace of 2:15-3:45 per round. For an extra extra challenge, replace the 30 alternating v-ups with 20 toes to bar! The hang power cleans should take about a minute. You may need to adjust ther reps to fit that time window if working with a heavier bag. Probably better today to choose a jumping variation that you can keep moving with. So, if the double unders are going to be really broken up, either reduce the reps or go with hop overs.

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

For this workout you will want to choose a type/number of double unders that will allow you to finish that part in less than :45 each time.

CUSTOMIZATIONS
Lower Reps
Single Unders (Double the reps)

--OR--

DB HOP OVERS
Stand next to one dumbbell and hop laterally over the narrow side, then hop back. Each hop is one rep.

Ideally this is 2 feet hopping and landing together, but if you need to do a little shuffle instead for your knees, go for it.

ALTERNATING V-UPS
Lie on your back with arms stretched overhead, shoulders away from ears. Squeeze your legs together. Come into a hollow body position by raising your legs and shoulders a few inches from the floor. Pull your bellybutton down toward the floor until you feel your lower back pressing into it. Raise one leg up to point toward the ceiling as you lift the chest, twist, and reach the opposite side hand toward your foot. Lower back to hollow and repeat on the other side. Each side is one rep.

CUSTOMIZATIONS
Alternating Tuck Ups
Alternating Lying Leg Raises

SANDBAG HANG POWER CLEAN
Deadlift the sandbag to the "hang" position at the hips with straight arms. The feet are under the hips. Bend the knees, keep the heels down, and hinge slightly 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. 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.

CUSTOMIZATIONS
Hang to High Pull

MAMA MODIFICATIONS

Double/Single Unders

To manage or avoid the added pressure to the pelvic floor that DUs/SUs can create, sub: Taps, Row, Bike, Quick Step Ups, One Legged Plank Rock, High Knee Step Up Overs, or 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 try scaling the number of DUs/SUs down to a number that is realistic for you to practice proper positioning and managing 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.

Alt V-Up

This movement is a big demand for the core and pelvic floor and for the most part, is not recommended during pregnancy and the rehab/rebuilding stages of postpartum. If you are ready to start incorporating them you can try less reps, less range of motion, with knees bent, just arms, or just legs. However you can also always sub one of the following movements: Any of the Functional Progressions, Ball Slams, Heel Taps, KB Swings, DB Windmill, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk, or any other movement from the Core Section of the Mama Mods Movement Library.

Sit Ups

Sit ups are a really big demand for the core and pelvic floor and for the most part are not recommended during pregnancy and the rehab/rebuilding stages of postpartum. If you are ready to start incorporating them you can try less reps, less range of motion (i.e. with pillows behind you), or supported with a band. However you can always sub one of the following movements: Functional Progressions (Choose any from 1-4), Ball Slams, KB Swings, Overhead Plate Hold/March, DB Windmill, Palloff Press, Banded/Wallball Woodchop, Standing Cross Body Wallball Throws, Goblet Hold/Squat, Waiter Walk (SEE MAMA MODS 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 an Outside KB Swing or a Single Arm Swing.

Power Clean

You could try less weight, going from the hang position or starting with the dumbbells between your feet. 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.