Program A and B are SLIGHTLY different today - just make sure you read through each version!

PROGRAM B

WARM UP

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!

Pull Up Warm Up

PASS THROUGHS- 10 REPS
BAND PULL APARTS- 10 REPS
BANDED LAT STRETCH- 30 SECOND HOLD EACH SIDE
SHOULDER OPENER- 30 SECOND HOLD
SCAP PULL UPS- 10 REPS

WORKOUT

For Time
30 Front Rack Lunges
20 Pull Ups
30 Overhead Lunges
20 Pull Ups
30 Front Rack Lunges
20 Pull Ups
30 Overhead Lunges

RX Men: 75#
RX Women: 55#

RX + Men: 95# / 30 Pull Ups each time
RX+ Women: 65# / 30 Pull Ups each time

Score: Total Time
Goal: Under 15 Min

RX+ is SPICY - only choose it if you feel like you can still meet the time goal!

NOTES:

Ouch.
For Front Rack lunges, make sure the bar is resting on the shoulders with a loose fingertip grip and elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 30 you end up doing 15 on each leg.

For this workout you will want to choose a style of pull up that allows you to complete them in NO MORE than 90 seconds to 2 min MAX!!

Pull-up options for this workout are: Strict or Kipping.  If you are needing to scale your pull-ups consider banded, or Ring/TRX Row, Bar in a Rack Supine Row.  You can also do jumping or even if you need to - dumbbell or barbell bent over rows.  Whichever option you choose, challenge yourself.

For the overhead lunges you will hold the bar in the overhead lockout position with the biceps by the ears. You may perform forward stepping, reverse stepping, or even walking lunges.  So for each set of 30 you end up doing 15 on each leg.

To scale the OH Lunges, consider holding just a single plate over head, keeping in mind not to let your back over extend, which is sometimes easily done with a plate over head.

As always pick a weight for the lunges that will allow you to keep moving.

Again...Ouch.

PROGRAM A

WARM UP

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!

Pull Up Warm Up

PASS THROUGHS- 10 REPS
BAND PULL APARTS- 10 REPS
BANDED LAT STRETCH- 30 SECOND HOLD EACH SIDE
SHOULDER OPENER- 30 SECOND HOLD
SCAP PULL UPS- 10 REPS

WORKOUT

For Time
30 DB Front Rack Lunge
20 Pull Ups
30 DB 1/2 Up 1/2 Down Lunge Right Arm
20 Pull Ups
30 DB 1/2 Up 1/2 Down Lunge Left
20 Pull Ups
30 DB Front Rack Lunges

RX Men: 40# DBs
RX Women: 25# DBs

RX + Men/Women: 30 Pull Ups Each Time and swap Front Rack Lunges for BOTH DBs overhead lunges

Score: Total Time
Goal: Under 15 Min

RX+ is SPICY - only choose it if you feel like you can still meet the time goal!

NOTES:

Ouch.

As always pick a weight for the lunges that will allow you to keep moving.  The overhead and 1/2 up 1/2 down lunges are spicy - so don't let ego get in the way.  Pick a weight that works for you!

For the DB Front Rack lunges, make sure the dumbbells are resting on the shoulders with the elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge.

To scale the Front Rack  Lunges hold your weight at the chest, like a Goblet Squat using only one dumbbell. Keep the chest up, but do not overextend the back. Keep the belly tight!

For this workout you will want to choose a style of pull up that allows you to complete them in NO MORE than 90 seconds to 2 min max.

Pull-up options for this workout are: Strict or Kipping.  If you are needing to scale your pull-ups consider banded, or Ring/TRX Row, Bar in a Rack Supine Row.  You can also do jumping or even if you need to - dumbbell or barbell bent over rows.

The 1/2 Up - 1/2 Down Lunge is where one dumbbell is locked out overhead while the other is at the shoulder.  You will lunge in that position alternating feet. For the first set of 30, your right arm will be locked out holding the dumbbell with the bicep by the ear - and your left arm will hold the dumbbell at the shoulder.
For the second set of 30 your left arm will be locked out holding the dumbbell with the bicep by the ear - and the right arm will hold the dumbbell at the shoulder.

To scale the 1/2 Up-Down lunges feel free to hold a single DB overhead and no DB on your shoulder or if you aren't able to go overhead simply place a single DB on your shoulder to perform these lunges.

PROGRAM C

WARM UP

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!

Pull Up Warm Up

PASS THROUGHS- 10 REPS
BAND PULL APARTS- 10 REPS
BANDED LAT STRETCH- 30 SECOND HOLD EACH SIDE
SHOULDER OPENER- 30 SECOND HOLD
SCAP PULL UPS- 10 REPS

WORKOUT

For Time
30 Sandbag Bear Hug Lunges
20 Pull Ups
30 Sandbag Right Shoulder Lunges
20 Pull Ups
30 Sandbag Left Shoulder Lunges
20 Pull Ups
30 Sandbag Back Rack Lunges

No RX necessarily.  Use the weight you've got!  Lower reps if your bag is super heavy.

RX+: Go up to 30 Pull Ups each time.

Score: Total Time
Goal: Under 15 Min

RX+ is SPICY - only choose it if you feel like you can still meet the time goal!

NOTES:

Ouch.

For the Bear Hug Lunges you will hold the sandbag vertically with your arms across the bag in 'bear hug' fashion.  Be sure to keep the chest up right as you perform each lunge.

For this workout you will want to choose a style of pull up that allows you to complete them in NO MORE than 90 seconds to 2 min MAX!!

For this workout you will want to choose a style of pull up that allows you to complete them in NO MORE than 90 seconds to 2 min max.

Pull-up options for this workout are: Strict or Kipping.  If you are needing to scale your pull-ups consider banded, or Ring/TRX Row, Bar in a Rack Supine Row.  You can also do jumping or even if you need to - dumbbell or barbell bent over rows.  Whichever option you choose, challenge yourself.

For the Right/Left  Shoulder Sandbag  Lunges you'll want to clean the sandbag to the shoulder keeping the sandbag on that shoulder for the set of 30 before moving onto the next movement.

For the Back Rack Lunges you will place the sandbag on your back SAFELY (absorb with the knees). For the lunges you may choose from forward stepping, reverse, or even walking lunges. You will alternate legs so for the set of 30 - it's 15 per. Drive off of the heel and don't allow the knees to cave. We like the reverse lunge because the working leg stays planted so you end up being able to drive through the heel really well.  You will step back and keep the heel down. Don't allow the knee to cave in. You will GENTLY touch the ground with the leg (knee) you stepped back with. Then drive off of the front foot (heel) to bring you back to standing. Switch legs for the next re  (you are able to do forward or even walking lunges for this workout as well).

Each set of lunges should take less than 2 min.  If your bag is so heavy that you have to break a lot - lower the number a bit to keep moving!

Again...Ouch.