Happy Independence Day to all of our USA Members! We wanted to give you something spicy enough to earn some good BBQ food - but also that won't need much equipment or warm up!

ACCESSORY WORKOUTS THAT WOULD WORK TODAY
PRE: POWER -OLY
POST: BUTTS AND GUTS - SUNS OUT GUNS OUT
EITHER: GYMNASTICS
SWAP: ENDURANCE

MAINTENANCE SUGGESTIONS FOR TODAY
Pre: Morning Coffee, Warm Up Flow
Post: Hamstrings, Stress Relief

PROGRAM A

WARM UP

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

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

WORKOUT

Every 4 Min for 8 Total Rounds

(32 Min Total)
Run 100 Meters
15 KB/DB Swings
Run 100 Meters
10 Burpees

RX Men: 40-55# KB/DB
RX Women: 30-35# KB/DB

RX+ Men/Women: Every 3:00
(ouch)

Score: Don't worry too much about it - but basically if you make all 8 rounds in the time window your score will be 8. If you skip any rounds or don't make all of the reps on any round you will subtract 1.
Goal: All 8 Rounds - but question your choices by about round 3-4.

NOTES:

Even though this is a longer workout, think of it as 8 really short, high intensity intervals. First few rounds should take 3 minutes or less. If that's not happening in the first round, consider making some of the suggested modifications.

For the run, it should be roughly :30 seconds so shorten the distance if needed or just run for 15 seconds then turn around and come back!

If unable to run due to space or weather purposes - 30 seconds of doubles/singles/low step ups/Mtn Climbers/taps to a low target.

For the swings 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!

If not comfortable going all the way overhead, you may modify to only swing the bell up to eye level then back down.

For the burpees you will place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap!

PROGRAM C

WARM UP

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

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

WORKOUT

Every 4 Min for 8 Total Rounds

(32 Min Total)
Row 125 Meters
OR
Bike 8 Cal Men / 5 Cal Women

15 KB/DB Swings

Row 125 Meters
OR
Bike 8 Cal Men / 5 Cal Women

10 Burpees

RX Men: 40-55# KB/DB
RX Women: 30-35# KB/DB

RX+ Men/Women: Every 3:00
(ouch)

Score: Don't worry too much about it - but basically if you make all 8 rounds in the time window your score will be 8. If you skip any rounds or don't make all of the reps on any round you will subtract 1.
Goal: All 8 Rounds - but question your choices by about round 3-4.

NOTES:

Even though this is a longer workout, think of it as 8 really short, high intensity intervals. First few rounds should take 3 minutes or less. If that's not happening in the first round, consider making some of the suggested modifications.

For the row/bike, it should be roughly :30 seconds so shorten the distance/reduce the cals if needed.

For the swings 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!

If not comfortable going all the way overhead you may just swing to eye level.

For the burpees you will place your hands on the ground. Jump or step your feet back. Get your chest and thighs to the ground. Press to lockout (top of push up). Jump or step the feet in. Jump up and clap!