B! Community

Basics: 10 Dead Bugs 20 Side Plank Options 3 Rounds for Quality: 10 scap pushups 5 inch worm pushups 30 high knees in place

High & Low Plank

Elevated Push Up

3 rounds (12 min): 1 min Weighted Swings 1 min Weighted press 1 min Double unders 1 min Rest Intensity: Try to work for the entirety of the minute and use the first few seconds in the next minute to switch movements, be quick in your transitions. Weighted Swings: We want these to be done with a lighter/moderate weight today. Think a weight you could do 30 reps in a row with. L1: Goat Belly Swing Weighted press: These can be done as alternating 1-arm strict press or with a barbell. Double unders: If you are able to complete 10-15 unbroken double under in a row then use them for today, otherwise really suggest the double tap. Single unders are a fine sub as well L1: Double taps (ball taps)

Complete the following: :25 breath hold :55 breathing :25 breath hold :50 breathing :25 breath hold :45 breathing :25 breath hold :40 breathing :25 breath hold :35 breathing :25 breath hold :30 breathing :25 breath hold :25 breathing :25 breath hold :20 breathing :25 breath hold Intensity: As the rest time decreases the ability to recover will become more difficult.

1 Round: 10 Segmental cat cows 10 abducted rock backs /leg 10 russian baby makers 2 Rounds For Quality 5 Tempo Squats 5 Inch Worm Walk Outs :30 Leaning Wall Run

1 set every 3 min for 9 min (3 sets): 8 Good mornings @ 4030 tempo Intensity: The tempo set for today is very taxing. 8 reps will have you breathing heavy by the end of each set. For today, start lighter than you think and you can build as you earn the ability to do so. This is 4 seconds down, 0 seconds at the bottom, 3 seconds to stand, 0 seconds at the top. Remember, this is strength work so we need time to recover. Good mornings: Perform these with a KB or DB or any weight loaded in the back rack position. You can also put it in the front rack with one hand on each end of the DB if that is more comfortable. Ideally, your weight feels like 5-6/10 difficulty for the day, but something you can do all 8 reps in a row with. The last couple reps need to be challenging. L1: Unloaded Sumo good morning

15 min Continuous Movement: 50m Suitcase carry (R) 50m Suitcase carry (L) :30 Goblet squat hold at parallel 10 Jump squats Intensity: Use your first round to dictate your pace. The carry and the squat hold should be unbroken. After the squat hold we want to move immediately to the jump squats. Suitcase carry: As stated we want these to be unbroken if possible, choose a weight that feels like 6/10 difficulty. If you don't have access to a 50m course, take 25 steps out and 25 back or 50 marches in place. Goblet squat hold at parallel: We want this to be completely unbroken without rest. If needed drop weight to meet the intensity of this movement. We want tension in this movement through your leg muscles, resist the urge to sit all the way in the squat. L1: Unloaded squat hold Jump squats: Start these immediately as the :30 squat hold ends. Literally, perform your first rep out of the hold.  L1: FAST air squat

3 rounds (Every 3 min. For 9 min): :30 Hollow hold 14 Alt Deadbugs Intensity: Move through these in an unbroken fashion, we want quality over speed today. Hollow hold: Try to make the entire time every round even if you need to digress progressions L1: Bent hollow hold L2: Legs extended hollow hold Alt deadbugs: Don't move past your neutral brace. Stop short of the ground if needed. L1: Arms/legs only deadbugs

Mind Body Connection

10 Alt. Dead Bug :20/side Side Plank Hold (Knees or feet) 10 Alt. Bird Dog 3 Rounds For Quality: 10 lateral plate hops 5 unweighted windmills /side 5 inchworm to plank

25 min Continuous Work: 12 Burpees 400m run 24 Alt dumbbell snatch :45 sec rest Intensity: Hold hold a pace that you can sustain for 20 min. Remember that today you have rest time built in. If an additional break is needed, may we suggest taking a few additional breaths after the run before you start your DB snatches. With the intentional break(s), we can elevate intensity during each set. Burpees: Ideally these will be unbroken reps. Stay smooth and consistent and don't forget to breathe. Remember, you'll never fail a rep. L1: No push-up burpee Run: Try to maintain the same pace every time you run. If running isn't a good option for you then bike .5 mile/800m. Alt DB snatches: Make sure you alternate hands after every rep. We want this to feel like a 2 to 3 out of 5 difficulty for the day. L1: Elevated DB snatches from a plate.

Breathwork: 30 Prone lying breaths @ the following tempo 5 sec inhale + 5 sec hold + 8 sec exhale + 0 sec hold Intensity: This may seem difficult to maintain at first, but after a few reps it should start to become easier and more relaxing.

1 Rounds: 5/Side Neck ROM 5/Side Shoulder ROM 5/Side Hip ROM 3 Rounds For Quality: 10 wall angels :20 bent knee hollow hold or hollow hold 30m side shuffle (switch directions every 10m)

12 min EMOM: Min 1: 8 Supinated inverted rows Min 2: 20-30 sec. tuck-up hold Intensity: Ideally we want the reps to be unbroken. Choose an option that allows for that today. You should have ample time to recover on both movements. Think QUALITY reps over speed of reps. Supinated inverted row: These will be done with our palms facing up IF possible. If not then proceed with a pronated or neutral grip. Make these easier by walking your feet away from the door, table or pull up bar. Make these harder by walking your feet towards/under the door table or pull up bar. L1: Towel inverted row or bent over row Tuck-up hold: This will be a hold at the top of a tuck-up, In this position your butt and part of your lower back should be the only things in contact with the ground. Knees will be bent as needed.

Today you will be working on an exhale ONLY during conditioning (see below). Give this a chance and an open mind today. It will likely be very uncomfortable and give you a sensation of "air hunger". We are increasing our CO2 tolerance which ultimately yields better ability to perform more work using less energy AKA being MORE FIT! For beginners this may mean only 2-3 reps on your exhale each time, that's perfect. If you're too uncomfortable, lightheaded, or this requires more thinking than you'd like in your workout, continue with regular weighted thrusters or air squats as needed. Don't be discouraged by the discomfort, this is just starting point!

4 rounds In 2 minutes complete: 45s Double unders/taps Max weighted thrusters ON EXHALE ONLY in remaining time. 1 min REST between rounds Intensity: When you move on to the thrusters, the idea is to only work during your exhale. We are building our bodies tolerance to CO2 and stress. Give yourself 3 deep breaths and then on the last one make your exhale last as long as possible while you do as many thrusters as you can. Repeat this strategy until the end of the 2 minute clock, rest 1 minute then repeat for 4 rounds. It should feel like you are out of air when you're working, just keep trying to exhale until you physically can't anymore. Double Unders: Try to use a double tap/under variation if you can otherwise do single understand. L1: Single taps/single unders Weighted thrusters: Move through these as quickly as you can on an exhale only. Weight should feel LIGHT, like a 2 on a 10 scale. (This may only be 2-3 reps at a time for. those new to breath holds)

Take 3 minutes sitting or lying on your back to normalize your breathing, match your inhale to your exhale. (Example: :3 inhale, :3 exhale)