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!

Running Warm Up

In 50' Sections:

Karaoke
Up & Overs
Knee-to-stomach
Samson lunge
Buttkickers
High knees
Toes in walk
Toes out walk
High skips

WORKOUT

5 Rounds
12 KB Swings
8 Weighted Sit Ups
12 KB Swings
8 Weighted Sit Ups
Run 400 Meters

(Yes you do the 12-8 twice each time)

RX Men: 50-55# KB/DB Swing, Roughly 20# Weighted Sit Up
RX Women: 30-35# KB/DB Swing, Roughly 12-15# Weighted Sit Up

No RX+ Today!  See Program B for Toe to Bar Option

Score: Total Time
Goal: Under 24 Min

NOTES:

You might ask yourself - why not just 24 swings and 16 sit ups.  Well, because then you guys would break them up more and slow down.  You're welcome.

For the swings, use a weight that you think you will push to do all 12 each time.  If you have a heavier bell and can manage it - go for it, but only if you can keep those sets flowing.

You will hold the weight with both hands at the waist.  Feet are about shoulder width apart.  Heels are down.  Hinge forward at the hips and bend the knees slightly.  Keep the chest lifted and heels down.  Belly tight and arms straight.  Pull the weight back through the legs.  Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight all of the way overhead!  Allow gravity to bring it back down and back between the legs.   Don't allow it to pull you forward.  Keep those heels down!

Sub options for the swings would be lowering the weight, or if you are having some shoulder issues you are welcome to do Russian swings (swings to eye level, not over head).

For the sit ups if you need to do them completely unweighted to keep moving that is fine.  Mamas - sub slam balls or dead bugs.

When doing the sit-ups work squeezing your butt as you bring yourself up, its easy to  crank on your neck to bring yourself up to a seated position, but avoid that.  Touch the weight behind the head at the bottom and press it up over head at the top

Use the 400m run to shake things out, but keep a steady pace that you are able to keep up each round.  The 400m run should take you no more than 2 minutes. If it is, consider running a shorter distance.  If running isn't an option today, consider 2min of double or single unders, low step ups or mountain climbers.

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

Running Warm Up

In 50' Sections:

Karaoke
Up & Overs
Knee-to-stomach
Samson lunge
Buttkickers
High knees
Toes in walk
Toes out walk
High skips

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

5 Rounds
12 KB Swings
8 Toes to Bar
12 KB Swings
8 Toes to Bar
Run 400 Meters

(Yes you do the 12-8 twice each time)

RX Men: 50-55# KB/DB Swing
RX Women: 30-35# KB/DB Swing

No RX+ Today!  See Program A for weighted sit up option!

Score: Total Time
Goal: Under 24 Min

NOTES:

You might ask yourself - why not just 24 swings and 16 toes to bar.  Well, because then you guys would break them up more and slow down.  You're welcome.

For the swings, use a weight that you think you will push to do all 12 each time.  If you have a heavier bell and can manage it - go for it, but only if you can keep those sets flowing.

For the swings, use a weight that you think you will push to do all 12 each time.  If you have a heavier bell and can manage it - go for it, but only if you can keep those sets flowing.

You will hold the weight with both hands at the waist.  Feet are about shoulder width apart.  Heels are down.  Hinge forward at the hips and bend the knees slightly.  Keep the chest lifted and heels down.  Belly tight and arms straight.  Pull the weight back through the legs.  Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight all of the way overhead!  Allow gravity to bring it back down and back between the legs.   Don't allow it to pull you forward.  Keep those heels down!dead bugs.

Some sub options for the swings would be lowering the weight, or if you are having some shoulder issues you are welcome to do Russian swings (swings to eye level, not over head).

For the toes to bar, you want to focus activating your lats to assist in brining your toes to the bar, if you are pulling too much you will end up getting a pretty gnarly arm pump pretty quick and thats no bueno.

Subs for the toes to bar: V-ups, knee ups or check out the weighted sit-ups in Program A.

Use the 400m run to shake things out, but keep a steady pace that you are able to keep up each round.  The 400m run should take you no more than 2 minutes. If it is, consider running a shorter distance.  If running isn't an option today, consider 2min of double or single unders, low step ups or mountain climbers.

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

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

5 Rounds
12 KB Swings
8 Toes to Bar or Weighted Sit Up
12 KB Swings
8 Toes to Bar or Weighted Sit Up
Row 500 Meters
OR
Bike 30 Cal Men / 22 Cal Women

(Yes you do the 12-8 twice each time)

RX Men: 50-55# KB/DB Swing, Roughly 20# if doing weighted sit up
RX Women: 30-35# KB/DB Swing, Roughly 12-15# if doing weighted sit up

No RX+ Today!  See Program A for weighted sit up option!

Score: Total Time
Goal: Under 24 Min

NOTES:

You might ask yourself - why not just 24 swings and 16 toes to bar.  Well, because then you guys would break them up more and slow down.  You're welcome.

For the swings, use a weight that you think you will push to do all 12 each time.  If you have a heavier bell and can manage it - go for it, but only if you can keep those sets flowing. If you need to go down to just regular sit ups - that is totally fine.  Mamas sub slam balls or dead bugs.

You will hold the weight with both hands at the waist.  Feet are about shoulder width apart.  Heels are down.  Hinge forward at the hips and bend the knees slightly.  Keep the chest lifted and heels down.  Belly tight and arms straight.  Pull the weight back through the legs.  Stand up HARD and FAST to make the bell weightless and then (keeping the belly tight) guide the weight all of the way overhead!  Allow gravity to bring it back down and back between the legs.   Don't allow it to pull you forward.  Keep those heels down!dead bugs.

Sub options for the swings would be lowering the weight, or if you are having some shoulder issues you are welcome to do Russian swings (swings to eye level, not over head).

For the toes to bar, you want to focus activating your lats to assist in brining your toes to the bar, if you are pulling too much you will end up getting a pretty gnarly arm pump pretty quick and thats no bueno.

When doing the sit-ups work squeezing your butt as you bring yourself up, its easy to  crank on your neck to bring yourself up to a seated position, but avoid that.  Touch the weight behind the head at the bottom and press it up over head at the top

I would HIGHLY recommend NOT combining the row, swings and toes to bar.  That is A LOT of pull and a LOT of grip.

For the bike/row, you're wanting something uncomfortable but sustainable for a pace. The bike or row shouldn't take longer than 2 minutes, consider 1:50-2:00 on the row, and anywhere from 1:30-2:00 on the bike..depending on round.