Forever Postpartum: The Birthfit Movement

By Mikilah Speer   “Childbirth is perhaps the most physical, mental, and spiritual experience of a woman’s life” – BIRTHFIT   Coach Crista and I had the opportunity to attend the BIRTHFIT seminar in San Francisco, hosted by United Barbell. Yes, we were able to learn the logistics of training women who are pregnant and […]

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Thursday Wod 1.25.18

Every 90 Seconds For 15 Minutes (5 Sets Each) 1st Interval – 5 Kettlebell Snatches/Arm 2nd Interval – Unbroken Double Unders Level 1 – 30 DU’s, Level 2 – 50 Du’s Then For Time 75 Single Arm Alternating DB Snatches Level 1 – 50/35# Level 2 – 70/45#

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Wednesday Wod 1.24.18

6 Minutes EMOM Jerk Balance x 2 Then 5 Tough Sets Split Jerk x 1 Then 30-20-10 Reps For Time Thruster 75/55# Pull-up Level 2 – 95/65#, C2B Pull-ups Optional Work 3 Tough Sets Supinated Grip Bent Over Row x 10 Build To a Heavy Arm Over Arm Rope Pull x 50′

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Wednesday Wod 1.24.18

A. 7 Tough Sets Back Squat x 1 B. 5 Tough Sets Power Clean + Power Clean + Squat Clean C. 3 Tough Sets Barbell Hip Thrust x 10 D. 4 Rounds For Time 20 Erg Facing Burpees (No Stepping) 20 Calorie Row Rest 60 Seconds E. Optional 30 Minutes Easy Recovery Run

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Tuesday Wod 1.23.18

A. Build To a Heavy DB Turkish Get-up Build To a Heavy Suitcase Carry B. 6 Minutes EMOM Jerk in Split x 2 Perform These At Roughly 35-45% of 1RM C. 14 Minutes E120 (7 Sets) Split Jerk x 1 (See how heavy this goes) D. 13 Minutes AMRAP 5 Muscle-ups 10 Handstand Pushups 16 […]

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Tuesday Wod 1.23.18

Levels 1 and 2 16 Minutes EMOM Mins 1-8 Hang Clean x 1 (Above Knee) Mins 9-16 Hang Clean x 1 (Below Knee) Then 5 Tough Sets Back Squat x 3 Optional Work Spend 5-10 Building Practicing Heavy Sandbag Over The Shoulder Clean Alternate Shoulders 2 Sets (Each For Most Time) Max Effort Sandbag Bearhug […]

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Monday Wod 1.22.18

Level 1 Every 8 Minutes For 32 Minutes (4 Sets) Row 50/40 Calories 40 Double Unders 15 Power Cleans 155/105# Level 2 Every 8 Minutes For 32 Minutes (4 Sets) Row 60/48 Calories 60 Double Unders 15 Power Cleans 185/125# Your Score = Fastest And Slowest Times Only Optional Work 3 Tough Sets Weighted Strict […]

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Monday Wod 1.22.18

A. 15 Minutes EMOM Snatch x 1 Like Last Wednesday, Choose Something Tough But Doable From The Start and Record Makes/Misses B. 5 Tough Sets Front Squat x 3 @24X1 Less Reps Here, Add Some Weight C. 20-15-10 Reps For Time Power Snatch 135/95# Overhead Reverse Alternating Lunge Step 135/95# Calorie Assault Bike D. 3 […]

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