PROGRAM B

Full Body Simple Warm UP!

5-10 reps of quality movement through each

10 Toe Touches
10 Boot Strappers
10 Inch Worm + Down Dog
10 Spider Man + Reach

See video demo on Members Only!

3 Rounds
50 Double Unders / DB Hop Overs
30 Sumo Deadlift High Pull
15 Bar Facing Burpees

RX Men: 75#
RX Women: 55#

RX +: 75 Double Unders and 4 Rounds Total
(No Need to go Heavier on the Sumos in our opinion)

Score: Total Time
Goal: Under 16 Min.  (Only allowed 4th round if finish first 3 Under 14 Min)Ouch.  I told you.  Blame Julian.

NOTES:
For the double unders.  The 50 reps should take you no longer than 90 seconds.  If that isn't going to happen you may cut down to 30.  If you still aren't sure you can either do double under attempts for 90 seconds or 50 dumbbell hop overs.  We love that sub!

As always feel free to go double reps single unders - although that isn't our first choice.

For the sumo deadlift high pulls the bar will start on the ground.  You will have feet wide and the hands narrow - inside the legs.  You will have the heels down, a bend in the knees, straight arms, driving the knees OUT, chest up and over the bar, back flat.

To start the movement you will think LEGS - SHOULDERS -ARMS.  So stand hard and fast driving through the heels, keeping the back flat, arms straight and bar close.  Then SHRUG the shoulders.  Finally pull the bar UP the body with the elbows going high and outside - like you are zipping up your jacket.  Bring to just below the collar bone.

To return think ARMS - SHOULDERS - HIPS - KNEES.  Keep the bar close to the body.  Keep the chest up and heels down as you place the bar down!

If you have prior shoulder injuries and this movement aggravates it at all - feel free to switch it out for a power clean!

For the barbell facing burpees you will face your barbell. Get your chest and thighs to the ground by either jumping or stepping back. Jump or step the feet back in. Jump over your barbell. Turn around and repeat!

PROGRAM A

Full Body Simple Warm UP!

5-10 reps of quality movement through each

10 Toe Touches
10 Boot Strappers
10 Inch Worm + Down Dog
10 Spider Man + Reach

See video demo on Members Only!

3 Rounds
50 Double Unders / DB Hop Overs
30 Sumo Deadlift High Pull
15 DB/KB Facing Burpee

RX Men: 1 x 50-55# KB - OR - 2 X 25-35# DBs
RX Women: 1 x 30-35# KB - OR - 2 x 15-20# DBs

RX +: 75 Double Unders and 4 Rounds Total

Score: Total Time
Goal: Under 16 Min.  (Only allowed 4th round if finish first 3 Under 14 Min)Ouch.  I told you.  Blame Julian.

NOTES:
PLEASE make sure you guys check out the demo video for the double dumbbell SDHP.  It's a different variation of the movement than we have shown before that we think works much better with dumbbells.

For the double unders.  The 50 reps should take you no longer than 90 seconds.  If that isn't going to happen you may cut down to 30.  If you still aren't sure you can either do double under attempts for 90 seconds or 50 dumbbell hop overs.  We love that sub!

As always feel free to go double reps single unders - although that isn't our first choice.

For the sumo deadlift high pulls you will have a wide stance with the feet.  Hands are narrow.  You can do these with your 2 dumbbells or a KB if you have one.

KB will start on the ground - if doing with dumbbells you do not have to touch the ground - just get the weight to the middle of your shin each time. Your heels should be down, knees out, chest over the weight, arms straight, knees bent.  You will stand hard and fast with the arms straight, add a shoulder shrug, then the elbows will come high and outside.  Keep the shoulders pulled back throughout.  Bring the dumbbells or the handle of the KB to the chest.

To return think arms, shoulders, hips then knees.  Keep the back FLAT on the way down.

If you have prior shoulder injuries and this movement aggravates it at all - feel free to switch it out for a power clean!

For the kettlebell facing burpees you will face your kettlebell. Get your chest and thighs to the ground by either jumping or stepping back. Jump or step the feet back in. Jump over your kettlebell. Turn around and repeat!

PROGRAM C

Full Body Simple Warm UP!

5-10 reps of quality movement through each

10 Toe Touches
10 Boot Strappers
10 Inch Worm + Down Dog
10 Spider Man + Reach

See video demo on Members Only!

3 Rounds
50 Double Unders / DB Hop Overs
30 Alternating Sandbag Swing to Shoulder
15 Bar Facing Burpees

No RX for this one - just use what you've got.  Lower the number if your bag is super heavy!

RX +: 75 Double Unders and 4 Rounds Total

(No Need to go Heavier on the Sumos in our opinion)

Score: Total Time
Goal: Under 16 Min.  (Only allowed 4th round if finish first 3 Under 14 Min)Ouch.  I told you.  Blame Julian.

NOTES:
For the double unders.  The 50 reps should take you no longer than 90 seconds.  If that isn't going to happen you may cut down to 30.  If you still aren't sure you can either do double under attempts for 90 seconds or 50 dumbbell hop overs.  We love that sub!

As always feel free to go double reps single unders - although that isn't our first choice.

The alternating sandbag swing to shoulder is something new for US, but we didn't make this one up!  You will wrapt your hands under your bag and deadlift it to the waist.  Feet roughly shoulder width apart.  Heels down.  Hinge at the hip and bend the knee slightly, pulling the bag between the legs.  Stand up hard and fast.  Shrug and bring the bag up to the shoulder.  Do NOT drop it.  Lower it back down between the legs and on the next rep bring to the opposite shoulder.

FUN!

For the barbell facing burpees you will face your barbell. Get your chest and thighs to the ground by either jumping or stepping back. Jump or step the feet back in. Jump over your barbell. Turn around and repeat!