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

Make sure to take time to really warm up your deadlifts as well.  Today would be a great day to do the Crossover Halo Warm Up if you have one or a band as well.

WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)

40 Mountain Climbers
20 Alternating Bodyweight Lunges
10 DB Deadlifts 2 Head Touch

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

RX+ Men: 50# DBs
RX + Women: 35# DBs

What a way to light up the booty on a Tuesday!!

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 7 Rounds +

NOTES:
**If you are unable to keep a good back position with the 2 head touch - switch to the single head touch DB DeadliftsWell then - this is one way to force Butts and Guts.  The main focus for this one will be to keep a steady pace on the lunges and keep a GOOD position on the dumbbell deadlifts.  There won't really be any reason you HAVE to stop - so find a pace and hold it!

When executing the mountain climbers, its easy to knock out a lot of reps really quick, but be sure to focus on keeping the shoulders back and tight and arms locked, while maintaining a straight back and tight belly!  Bring one knee to your chest and place that leg back to the starting position before brining the other knee to you chest.

You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step forward with the front leg or backward with the rear leg so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. If lunges are causing issues, feel free to sub step ups to a box, step or bench.

For the DB Deadlifts, we like to program the two head touch dumbbell deadlifts when the barbell program has heavy deadlifts to up the challenge a bit.  This means at the bottom of every rep BOTH heads of the dumbbells need to touch.  This will require you to get a bit lower in your set up.

To set up the feet will be pretty close together.  Heels are down and hands are just outside of the feet.  Hinge at the hips and bend the knees to get into a position where you can keep your chest up and back flat.  Tighten your belly!  To stand you will drive your heels into the ground and lift the chest.  Squeeze the cheeks to stand all of the way up.  When lowering keep the belly tight and chest lifted.  Reach the butt back and hinge the chest forward.

Subs for the Deadlifts, consider lowering the weight, or using a single head touch instead of 2 head touch.

You're going to get  pretty good rump pump with this one. Keep the movements fluid and form tight!

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

Make sure to take time to really warm up your deadlifts as well.  Today would be a great day to do the Crossover Halo Warm Up if you have one or a band as well.

WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)

40 Mountain Climbers
20 Alternating Bodyweight Lunges
5 Deadlifts

RX Men: 155-185#
RX Women: 105-125#

RX+ Men: 205-225# +
RX + Women: 135-155#+

If you are a super beast you can go heavier.  Choose a weight that you are confident you can move WELL with for unbroken sets of 5.

What a way to light up the booty on a Tuesday!!

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 7 Rounds +

NOTES:
**If you are unable to keep a good back position with your weight - LOWER IT.

Well then - this is one way to force Butts and Guts.  The main focus for this one will be to keep a steady pace on the lunges and keep a GOOD position on the deadlifts.  There won't really be any reason you HAVE to stop - so find a pace and hold it!

When executing the mountain climbers, its easy to knock out a lot of reps really quick, but be sure to focus on keeping the shoulders back and tight and arms locked, while maintaining a straight back and tight belly!  Bring one knee to your chest and place that leg back to the starting position before bringing the other knee to your chest.

You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step forward with the front leg or backward with the rear leg so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. You will perform 10 lunges per leg. If lunges are causing issues, feel free to sub step ups to a box, step or bench.

For the deadlifts the bar will start on the ground.  The feet are under the hips.  Heels are down.  Hips and knees are bent. Arms are straight.  Chest is up.  Belly tight.  Back flat!  Hands just outside the legs  To lift  drive the heels into the ground and lift the chest.  Keep the arms straight as you pull the bar in close to the body.  Keep the arms long and straight.  Keep the chest up and belly tight. Stand all of the way up at the top.  Squeeze the butt.  Don't lean back.

To lower - reach the butt back and slide bar down the legs.  Keep the knees out of the way.  Keep the chest lifted and belly tight.  Keep those heels down. Once past the knees you will re-bend the knees and bring the bar back to the starting position under control.

To scale the Deadlifts, consider lowering the weight, before lowering the reps.

You're going to get  pretty good rump pump with this one. Keep the movements fluid, and form on par!

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

Make sure to take time to really warm up your deadlifts as well.  Today would be a great day to do the Crossover Halo Warm Up if you have one or a band as well.

WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)

40 Mountain Climbers
20 Alternating Bodyweight Lunges
5 Sandbag Over Shoulder

No RX or RX+ - just use the bag you've got!

What a way to light up the booty on a Tuesday!!

Score: Total Number of Completed Rounds + Any Additional Reps
Goal: 7 Rounds +

NOTES:
If your bag is SUPER heavy - you may want to lower the reps of bag over shoulder to 3-4.Well then - this is one way to force Butts and Guts.  The main focus for this one will be to keep a steady pace on the lunges and keep GOOD positions on the sandbag tosses. There won't really be any reason you HAVE to stop - so find a pace and hold it!

When executing the mountain climbers, its easy to knock out a lot of reps really quick, but be sure to focus on keeping the shoulders back and tight and arms locked, while maintaining a straight back and tight belly!  Bring one knee to your chest and place that leg back to the starting position before brining the other knee to you chest.

You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step forward with the front leg or backward with the rear leg so that your heel can be down on the front foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. You will perform 10 lunges per leg.  If lunges are causing issues, feel free to sub step ups to a box, step or bench.

For the sandbag over shoulder you will start with the bag  between the feet.  Heels are down, knees are bent, chest up and back flat.  There is a hinge at the hip so that the chest is over the ball and if possible you will get your forearms under your bag or ball.  This is especially important if the bag has no handles/is on the heavier side for you.

Stand by driving through the heels and lifting the chest as you pull the bag/ball into the body.  Stand up hard and fast and extend the hips and knees.  This will create momentum to roll the bag/ball up the body and over the shoulder.  Avoid a massive lean back.  Keep the belly tight as you extend!

To scale the sandbag over the shoulder, consider lowering the weight, or even using a medball before lowering the reps.

You're going to get  pretty good rump pump with this one. Keep the movements fluid, and form on par!