"Baby Cameron"

Advanced

20 walking lunges

20 pull ups

20 box jumps

20 double or single unders

20 good mornings

20 dips

20 knees to elbows

20 wall ball #14

5 beginner rope climbs

Intermediate

15 walking lunges

15 pull ups or progressions

15 box jumps or step ups

15 single unders

15 good mornings

15 dips

15 knees to elbows

15 wall ball #10

5 beginner rope climbs

Beginner

10 walking lunges

10 pull up progressions

10 step ups

10 good mornings

10 dips

10 knees to elbows

10 wall ball #6

3 beginner rope climbs

Dips: Use rings, parallel bars or bands as needed.

Advanced

5 rounds

400m run

12 deadlifts #95

Intermediate

4 rounds

400m run

12 deadlifts #65

Beginner

3 rounds

200m run

12 deadlifts #45

If your belly does not allow for a proper, safe set up, please use the sumo stance for your deadlifts.

Substitute rowing for running as needed.

Rest Day

Advanced

3 rounds

20 one-armed kettlebell swings  12kg

20 toes to bar

400m run

Intermediate

3 rounds

15 one-armed kettlebell swings  8kg

15 toes to bar or knees to elbows

400m run

Beginner

3 rounds

10 one-armed kettlebell swings  4kg

10 knees to elbows

200m run

"Baby Isabel"

Advanced

30 hang power snatches #65

Intermediate

30 hang power snatches #45

Beginner

30 hang power snatches #15-25

If your belly significantly impedes your bar path, substitute a one-armed dumbbell snatch at approximately half the bar weight.

Scaled 13.3

Advanced

50 wall ball #14

50 double unders

50 pull ups

50 dips

Intermediate

40 wall ball #10

40 single unders or step ups

40 pull ups or progressions

40 dips

Beginner

30 wall ball #6

30 step ups

30 pull up progressions

30 dips

Dips: Use rings, parallel bars or bands as needed.

Rest Day

Advanced

For 12 minutes do:

4 shoulder press #55

8 sumo deadlift high pull #55

12 front squats #55

Intermediate

For 12 minutes do:

4 shoulder press #35

8 sumo deadlift high pull #35

12 front squats #35

Beginner

For 10 minutes do:

4 shoulder press #15

8 sumo deadlift high pull #15

12 front squats #15

If your belly impedes your bar path, use a kettlebell close to your barbell weight for the high pull. Dumbbells can be used for the press and squat if it is more comfortable.

"Baby Grace"

Advanced

30 hang power clean and anyway overhead  #65

Intermediate

30 hang power clean and anyway overhead  #45

Beginner

30 hang power clean and anyway overhead  #15-25

Sub dumbbells for the barbell if your belly impedes your bar path.

Advanced

For 15 minutes do:

10 deadlifts  #65

10 burpees

10 pull ups

Intermediate

For 15 minutes do:

10 deadlifts #45

10 burpees or pregnant burpees

10 pull ups or progressions

Beginner

For 10 minutes do:

10 deadlifts #35

10 pregnant burpees

10 pull up progressions

Pregnant burpees: Stand in front of a wall or elevated surface. Do a squat, then at the top do a push up against the wall or elevated surface = 1.