12 Min AMRAP
8 Step Ups (Alternating)
8 Ring/TRX Rows or Upright Rows

(If you have rings or TRX Bands do the rows)

No weight necessary today!

Score: Total number of completed rounds + any additional reps.

For this workout you will find something to step up on that is roughly 14-20" if possible.  If that height is not comfortable for you or painful at all - you may lower it to something more manageable.  You can step on a box, bench, stack of plates, a cooler - anything that is around that height and sturdy enough to step up on.  If you absolutely have nothing that works - you may sub alternating lunges.

For the step ups you will put your whole foot on the step.  Make sure you don't allow the knee to collapse in and drive off of the heel to stand all of the way up.  Bring both feet up and then bring both feet down, alternating which is the working foot at the bottom.  It is 8 reps alternating so you end up doing 4 per side per round.

For the ring or trx rows the more parallel your body is to the ground the more difficult this will be.  Find an angle that challenges you, but that you don't have to break more than once per set.

Make sure you start with a straight arm and pull all of the way to your chest each time.

If you don't have rings, trx bands or anything that you can do an upper body pull with - you may sub upright rows with light dumbbells or a kettlebell!

Death By
(Keep doing this for as long as you can last until the clock catches up with you)

Every 2 Minutes Perform:
6 Burpee Box Jump Overs
6 Hang Power Snatch
6 Thrusters

RX Men: 75# / 24" ish Box
RX Women: 55# / 20" ish Box

RX + Men: Go Up to 95# and go 8 Reps of each
RX + Women: Go Up to 65# and go 8 Reps of Each

PROGRAM A

Death By
(Keep doing this for as long as you can last until the clock catches up with you)

Every 2 Minutes Perform:
6 Burpee Box Jump Overs
6 Single Arm (Alternating) Hang Dumbbell Snatch
6 Dumbbell Thrusters

RX Men: 40# / 24" ish Box
RX Women: 25# / 20" ish Box

RX + Men: Go up to 8 Reps of Each!
RX + Women: Go Up to 8 Reps of Each!

RX+ Option: (You can go heavier if you want - although we don't think it's necessary)

Score: Total number of completed Rounds (that you successfully made in the 2 minute window) and any additional reps in a round that you weren't able to complete.

Goal: Try to make it 5 rounds or more!!

PROGRAM C

Death By
(Keep doing this for as long as you can last until the clock catches up with you)

Every 2 Minutes Perform:
8 Burpee Box Jump Overs
8 Hang Power Snatch
8 Thrusters

Scaled Men: 75# / 24" Box Step Ups allowed
Scaled Women: 55# / 20" Box Step Ups Allowed

Intermediate (RX) Men: 95# / 24" Box
Intermediate (RX) Women: 65# / 20" Box

Elite (RX+) Men: Go Up to 115#
Elite (RX +) Women: Go Up to 80#

NOTES:

Score: Total number of completed Rounds (that you successfully made in the 2 minute window) and any additional reps in a round that you weren't able to complete.

Goal: Try to make it 5 rounds or more!!

So the way a "Death By" works is there is no set number of rounds or time.  You keep going (in this case every 2 min) until you can no longer do the prescribed work in that time window.

So today, you start the clock and do your 6-6-6.  Then you rest until the clock says 2:00.  Then you again do the 6-6-6 and rest until the clock says 4:00.  Repeat at 6:00, 8:00, 10:00 - until at some point you dont finish all of the reps in the 2 min window.  Then you are done.

OUCH RIGHT?!

You should choose a weight for the hang power snatch and thrusters that you won't have to break during the 6 reps - at least not for the first 3-4 rounds and you are pretty sure of that.  As soon as you start breaking - the clock runs out FAST!

For the burpee box jump over you will be FACING the box.  Perform a burpee by placing your hands on the ground,  jumping or stepping back,  getting your chest and thighs to the ground, jumping or stepping in, then jumping onto the box, and either jumping of stepping off of the other side.  That is one rep.  Once on the other side you repeat for the next rep.

If you are unable to jump at this time you may step up and over.  BUT - if you CAN jump but just not that high - go lower!  OR if you can jump, just don't have something to jump on - find something to jump OVER!

For the hang power snatch you will start with a wide grip and deadlift the bar up to the waist.   Feet should be under the hips with the heels down.  Arms are  long and straight.  Dip by bending the knees slightly and hinging at the hip slightly (keep the back flat and chest lifted).  Keep the bar close to the body and let it slide down the leg.  Stand up hard and fast.  Shrug the shoulders (keep the bar close)!  Pull the elbows high and outside (scarecrow) as you pull under the bar slightly.  Catch the bar in a partial overhead squat.

The thruster is a front squat + press overhead.  Get the butt lower than the knees. Stand up hard and fast.  Punch the bar to lock out.

15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
1 Min Jog, Row, Bike, or Taps
10 KB/DB Swings
10 Sit Ups (or sub - see below)

Idea weight for Men; 24-35# KB or DB

Idea weight for Women: 12-24# KB or DB

Score: Total Completed Rounds + any Additional Reps.

Goal: 6 Rounds or More!

For this workout you may choose between row, bike, jog, or taps for the 1 min portion!  Choose a pace that is uncomfortable, but that you can hold for the whole minute.

For the swings you will hold either a kettlebell or a dumbbell with both hands.  Bring the bell to the waist with straight arms.  Feet are under the shoulders with the heels down.  Hinge at the hips and bend the knees slightly.  Keep the chest up and arms straight.  Stand up hard and fast and bring the bell up to eye level.  Use the LEGS to make the bell weightless.  Allow gravity to bring the bell back down between the legs. Keep the chest up and arms straight.

For the sit ups, touch the ground behind you and come up and touch the toes at the top.  If you need to use assistance - like a band to help you come up - you may do that!

If you are currently pregnant or newly postpartum - you may choose to sub slam balls!  If you don't have a ball to slam, some other options are elevated mountain climbers (20 seconds), or dead bugs (20 seconds).

15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
Run 200 Meters
15 KB Swings
7 Shoot Throughs

RX Men: 50-55# KB or DB Swings
RX Women: 30-35# KB or DB Swings

RX+ Men/Women: Go Faster (ha ha) also try a lower shoot through

Score: Total completed rounds and reps

Goal: 6 Rounds +

PROGRAM C

15 Min AMRAP
(As Many Rounds and Reps as Possible in 15 Min)
Row 250 Meters or
Bike 15 Calories (Men) / Bike 10 Calories (Women)
15 KB Swings
7 Shoot Throughs

RX Men: 50-55# KB or DB Swings
RX Women: 30-35# KB or DB Swings

RX+ Men/Women: Go Faster (ha ha) also try a lower shoot through

Score: Total completed rounds and reps

Goal: 6 Rounds +

NOTES:

The run distance should take roughly 1 min!  If you are unable to run for weather reasons you can sub 1 min of mountain climbers or 1 min of single unders.

For the KB swings we will take the KB all of the way overhead.  You will want to choose a weight that you are capable of doing 15 in a row and don't forsee yourself having to break too much during this workout.

For these reps you will hold either a kb or a db in both hands.  You will bring the weight to the waist.  Feet are under the shoulders and heels are down.  Hinge at the hips and bend the knees slightly.  Keep the arms straight and chest up, pull the kb back between the legs.  TO swing the kb, stand up hard and fast.   Shrug the shoulders, and guide the bell over your head with the arms.  MOST of the work sould be done by the hips and legs!  For the most part - arms are just ropes.  Keep the belly tight!

When the bell is coming back down.  Keep those heels down and keep the chest lifted.  Allow gravity to bring the bell back between the legs and into the next swing.

For the shoot throughs you will need something like 2 chairs, to sides of your counter top, 2 coolers, 2 boxes, 2 stacks of plates - basically 2 objects you can support your bodyweight between that are the same height. Try around 20" to start and go up or down depending on how you are feeling.

You will start with your hands on the objects in the top of a push up position.  To "shoot through" you will keep your arms locked out and lift the knees to the chest.  Swing your body forward and then kick the legs straight out in front of you.  Raise the hips so that the body is in a straight line - then go back by raising the knees again and (keeping the arms locked) shooting BACK through to the top of the push up position again.

If you are unable to do this - even at a higher target - you can sub v-ups or even regular crunches!

8 Rounds
1 Wall Walk
6 Overhead Lunges Right Arm (alternating legs)
6 Overhead Lunges Left Arm (alternating legs)

RX Men: 40# Dumbbell
RX Women: 25# Dumbbell

RX + Men: 50# Dumbbell / 2 Wall Walks
RX + Women: 35# Dumbbell / 2 Wall Walks

Score: Total Time

Goal: 15 Min or Less

PROGRAM B

8 Rounds
1 Wall Walk
10 Overhead Lunges (alternating)

RX Men: 65#
RX Women: 45#

RX + Men: 95# / 2 Wall Walks
RX + Women: 65# / 2 Wall Walks

Score: Total Time

Goal: 15 Min or Less

NOTES:

Guys.  This is NOT going to be easy!  The shoulder stamina is going to be REAL.

For the wall walks you will start at the bottom of the push up with the feet against the wall.  Push up to the top of the push up as you start to walk your feet UP the wall.  Walk the hands back toward the wall as the feet walk up and touch the chest.  Keep the belly tight and avoid overextending.  When you are coming back down - walk the hands back down and walk the feet back down UNDER CONTROL!

If you aren't quite ready for the full walk walk yet - no problem!  Scale to pike ups or even inchworms!

For the overhead lunges.  Pick a weight that you think you will try to do all sets without having to break more than once if at all.

If you are unable to or don't fee ready for the overhead lunges just yet.  You may sub front rack lunges!

For the single arm overhead lunges you will press the dumbbell up and lock it out with the bicep by the ear.  Keep pressing into it and keep the belly tight!

You will do 6 with the right arm up - alternating legs (3 per side).  Then 6 with the left arm up alternating (3 per side).

You may perform forward stepping, reverse stepping. or even walking lunges.  You will alternate legs with each step.  So for the set of 6 you end up doing 3 per leg.

Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches.  Work on not allowing the front knee to cave in!  Stand up completely between reps!

10 Min AMRAP
20 Skip Overs
10 KB/ DB Deadlifts

Idea weight for Men: 35-55# DB or KB
Idea weight for Women: 12-35# DB or KB

Score: Total number of completed rounds + any additional reps in 10 Min

Goal: 6 or more rounds!

NOTES:

If you want to use 2 dumbbells for this one (one in each hand) that is fine too!  As long as you can keep your back in a good position.  You can also use a barbell if you are comfortable with that - but keep in mind that we want you keeping a solid position and also not having to break them up much!

For the deadlifts you will have the KB or DB between the feet.  Keep the heels down and hinge at the hips/bend the knees slightly.  Lift the chest and keep the belly tight.  Keep the arms straight.

Stand with the weight by digging the heels into the ground, lifting the chest, and squeezing the butt.  Stand all of the way up.  To lower the weight back down - reach the butt back, keep the chest up, and bend the knees slightly to bring the weight back to in between the feet.

For the skip overs - it is just that - a SKIP.  You don't have to jump off of both feet!  You can jump over your dumbbell - or even put a broomstick or a chalk line on the ground to skip over.

If you want - you may also sub taps for that part!

EMOM 10 Min
20 Double Unders
5 Deadlifts

Score: The weight you choose for your deadlifts.  Choose something heavy for 5 reps, but that you won't have to break.

RX +: 30 Double Unders

PROGRAM A

EMOM 10 Min
20 Double Unders
5 Single Leg Deadlifts Right
5 Single Leg Deadlifts Left

Score: The weight you choose for your single leg deadlifts.  Choose something heavy for 5 reps, but that you won't have to break.

What we suggest for weight??

Men: 35-70#
Women: 15-40#

You will use a single dumbbell or KB for this!

RX +: 30 Double Unders

PROGRAM C

EMOM 10 Min
20 Double Unders
5 Ball/Sandbag Over the Shoulder

Score: The weight of the bag or ball you used!  Lower or raise the reps as necessary to make it work with what you've got!

RX +: 30 Double Unders

NOTES:

The purpose of this workout is twofold.  To practice our double unders and to deadlift somewhat heavy.  So - pick a number of double unders that you can do in about 30 seconds.  If you even want to lower to 10 - that is fine!

If you are unable to do double unders at all you can switch to double under attempts - to practice for 30 seconds OR you can do dumbbell hop overs or single unders.

For the deadlifts, the bar will start on the ground with the feet under the hips. Heels are down and the bar is close to the body.  Arms are outside of the legs and are straight.  Hinge at the hips and bend the knees but keep the chest lifted!  To lift the bar off of the ground you will dig the heels into ground and lift the chest.  Once you are past the knees you will think of squeezing the butt to stand completely.  To lower the weight back down, keep the bar close and reach the butt back and down.  Pull the bar into the body the entire time.  Keep the heels down and the chest lifted.  No excessive bouncing at the bottom.

If at any point the back begins to round - drop the bar and re-set.  If you are unable to keep a solid back position  - lower the weight!

FOR MAX REPS OF WALL BALL:

4 Rounds
Each Round is 4 Min

In a 4 Min Window:

Run 400 Meters
12 Pull Ups
Max Reps Wall Balls (for the remainder of the 4 Min)

Rest 2 Min Between Rounds

RX Men: 20#ish Ball
RX Women: 13-15# ish Ball

RX + Men/Women: 20 Pull Ups

Score: Total Wall Balls

Goal: 20-25 Wall Balls or More!

The original version of this workout was posted on January 10, 2018!  If you want to re-test it to see how you did - that's awesome!

Street Parking SHIFT is posted every Mon-Wed-Fri.  This program is a scaled version of the main programming.  These workouts are great for those who are new, overcoming injury, pregnant/postpartum, even your KIDS!

4 TOTAL ROUNDS

Each Round is
6 Dumbbell Hang Clean and Press
6 Burpees
6 Dumbbell Hang Clean and Press
6 Burpees
Rest 1 Minute

Weight Idea for Men: 25-35# Dumbbells
Weight Idea for Women: 10-20# Dumbbells

See below for other options!

Score is total time including rest.

NOTES:

For the dumbbell clean and press you hold the dumbbells at the hips.  Do a small dip - shrug the shoulders then pull the dumbbells up to the shoulders.  From there you will press the dumbbells overhead.

Other options if you don't have the right dumbbells are a 2 hand kb clean and press. Or you can do this movement with a medicine ball!

For the burpees - you may choose from a regular burpee with either a step back - or jump back.  You can go to the knees for the push up portion if you do this.  Or if needed, you can take out the push up completely for a no push up burpee.

4 Rounds
12 Hang Clean and Jerks
24 Burpees
Rest 1 Min Between Rounds

RX Men: 95#
RX Women: 65#

RX Plus Men: 115#+
RX Plus Women: 75# +

Goal: 2-3 min max per round

Score: TOTAL TIME INCLUDING REST

PROGRAM A

4 Rounds
12 DB Hang Clean and Jerks
24 Burpees
Rest 1 Min Between Rounds

RX Men: 40# Dumbbells
RX Women: 25# Dumbbells

RX Plus Men: 50# Dumbbells +
RX Plus Women: 35# Dumbbells +

Goal: 2-3 min max per round

Score: TOTAL TIME INCLUDING REST

NOTES:

For this workout you should choose a weight that you think you will be able to do all of the rounds of 12 clean in jerks in no more than 2 sets.  So maybe you think you might have to break into 8-4 or 6-6, but no more than that.

This movement will start from the hang position (the top of the deadlift or at the waist).  You will dip slightly by bending the knees, reaching the chest slightly forward, and sliding the bar down the thigh a bit.  Keep the bar in contact with the body.

From here you will stand fast and shrug with straight arms!  Then you pull the bar up the body with the elbows going out to keep it close!  Pull yourself under slightly into a partial front squat with the bar landing on the shoulders.

As you stand - stand fast to feed the power from the legs into the bar as you press up and press yourself under.  Catch the bar in a small dip with the elbows locked and bar over head.  Stand to complete the rep.

Then you will bring the bar back down to the hip (not to the floor) to start the next rep.

For the burpees - simple, touch the chest and thighs to the ground, step or jump the feet in.  Jump and clap.

Rest 1 min between rounds. Rest time counts toward your total time.