24 MIN AMRAP
(As Many Rounds and Reps as Possible in 24 Min)

20 DUMBBELL SNATCH (Alternating)
18 DUMBBELL STEP UPS (Alternating)

RX Men: 40# DB(s)
RX Women: 25# DB(s)

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

Goal: 7 + Rounds

We originally had this as the 12 rounds for time - but then quickly realized that was going to take a WHILE!

So - get as far as you can in 24 min.

We didn't originally have the RX+ weights on here - just an FYI.

PROGRAM B

24 MIN AMRAP

10 POWER SNATCH
18 BACK RACK STEP UPS (Alternating)

RX Men: 75#
RX Women: 55#

RX + Men: 95#
RX + Women: 65#

Goal: 7 + Rounds

PROGRAM C

24 MIN AMRAP
(As Many Rounds and Reps as Possible in 24 Min)

10 Sandbag Over the Shoulder
18 Sandbag Step ups

No RX or RX + on This One - It's gonna be LONG.  Lower then number of over the shoulder reps if you need to based on the weight of your bag.  DON'T get sloppy!

Goal: Consistent Movement

TEAM VERSION

24 MIN AMRAP
(As Many Rounds and Reps as Possible in 24 Min)

Partner A Does: 20 DUMBBELL SNATCH (Alternating)
While
Partner B Does: 18 DUMBBELL STEP UPS (Alternating)

WHEN BOTH people are finished - they may switch.  Can ONLY switch when BOTH are done each time!

RX Men: 40# DB(s)
RX Women: 25# DB(s)

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

Goal: 7 + Rounds

NOTES:

For this workout the dumbbell will start on the ground between the feet.  You will pick it up with a slight bend in the knee, heels down, and a straight arm.  Drive your heels into the ground as you drive your chest UP (keep the arm straight).  Squeeze the cheeks and almost jump - shrug the shoulder - drive the elbow out to keep the dumbbell close and then punch up!  Finish with the bicep by the ear and elbow locked!

Keep the back flat as you put the dumbbell back down. Switch sides for each rep. (20 reps total = 10 per side).

For the step ups you will hold a dumbbell in each hand.  If using the same weight for these is too heavy you may use a lighter weight or even no weight at all.

Max height for these is 20-24" but find a height that works for you!

Put your whole foot on the box to step up and drive through the heel.  Switch feet with every step up (18 step ups = 9 each side).

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10 Rounds

30 Seconds Min Jog, Taps, Row, Bike
3 Ring/TRX or Upright Rows
6 Push Ups
9 Squats

Score: Total Time

Goal: Under 15 Min

For the first part - the 30 second part - you can choose between Jogging, Taps, Row, or Bike!  Just find a pace that you can move with for the entire 30 seconds.

Then you will complete 3 Rows, 6 Push Ups, 9 Squats.

No weight needed today!

For the rows you may do ring/trx/paralette rows. Remember the more parallel to the ground you are - the more difficult these become.  Since it's only 3 in this workout feel free to make them more difficult than you normally do! If you don't have any of those as options you will do an upright row with a kettlebell, dumbbell, or even a pair of light dumbbells.  You will hold the weight at your waist, keep the shoulders pulled back, and pull the elbows high and outside to pull the weight up your body - like you are zipping up your jacket.

For the push ups - you will do knee or elevated push ups.

Make sure on your push ups that you touch your chest and thighs at the bottom.  Keep the elbows in with the hands just outside shoulder width next to the chest.  Belly tight - no sagging, snaking, or butt up in the air.  Press all of the way to lock out at the top.

For the squats you won't be using any weight.  Feet are roughly shoulder width apart.  Reach the butt back and down with the heels down.  Drive the knees out.  Keep the belly tight and chest lifted.  Get the butt lower than the knees at the bottom.  No plopping or rounding.  Drive through the heels, drive the knees out, and lead with the chest to stand all of the way up at the top!

If you need to use a slightly higher target due to pain or range of motion issues -that is ok.  Really focus on keeping your heels down and chest up.

Every 2 Min for 20 Min

Run 200 Meters
5 Pull Ups
10 Push Ups
15 Squats

RX + Option: Wear a vest!

Scaling idea:
Run 200
3 Pull Ups
6 Push Ups
10-12 Squats

Score: Don't worry too much but if you finish all 10 rounds in their 2 min windows your score will be 10.  If you don't make any - just deduct it.
PROGRAM C

Every 2 Min for 20 Min

Row 250 Meters
or
Bike 15 Cal Men / 10 Cal Women
5 Pull Ups
10 Push Ups
15 Squats

RX + Option: Wear a vest!

Scaling idea:
Row or Bike 1 Min
3 Pull Ups
6 Push Ups
10-12 Squats

Score: Don't worry too much but if you finish all 10 rounds in their 2 min windows your score will be 10.  If you don't make any - just deduct it.

NOTES:

Nothing better than a good bodyweight mover on a busy week!

So basically you will start with that run or row when the clock starts.  Once you finish you will do 5 pull ups, 10 push ups, 15 squats.  Then - you will rest until the clock hits 2:00.  Do the same and rest until 4:00 and so on until 20:00.

For the pull ups you want to choose a style that you won't ever have to break more than once.  Otherwise it's going to take too long and you won't make it!

You can do strict, kipping, jumping, banded, ring/trx/paralette row. If you don't have any of those as options you could even do a bent over row with dumbbells or a bar.

For the push ups - you will want to scale to knee or elevated push ups if 10 will take you more than about 20 seconds.  If you start with one version and need to scale as the workout goes on - that is fine.  Just do what you need to do to make it in the 2 min!

Make sure on your push ups that you touch your chest and thighs at the bottom.  Keep the elbows in with the hands just outside shoulder width next to the chest.  Belly tight - no sagging, snaking, or butt up in the air.  Press all of the way to lock out at the top.

For the squats you won't be using any weight.  Feet are roughly shoulder width apart.  Reach the butt back and down with the heels down.  Drive the knees out.  Keep the belly tight and chest lifted.  Get the butt lower than the knees at the bottom.  No plopping or rounding.  Drive through the heels, drive the knees out, and lead with the chest to stand all of the way up at the top!

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16 Min AMRAP

As Many Rounds and Reps as Possible in 16 Min

20 Mountain Climbers
10 KB/DB Swings
10 Plate Hops/Step Ups

Idea weight for Men: 30-40# KB or DB
RX Women: 12-25# KB or DB

Score: Total Completed Rounds and Reps

Goal: Getting a workout in the day after Christmas

NOTES:

For the Mountain Climber / Double Under - you get to choose!  You can also do dumbbell hop overs or even double rep singles if you want.

If you choose Mountain Climbers you will start in a plank/top of push up position.  You will bring one knee up to your chest/armpit - then back down and switch.  Each time a knee comes up it counts as one rep.  So for your set of 20 you end up doing 10 per side.

You may move slowly through these or even do these elevated if necessary.

For the KB/DB Swing you will hold your weight with both hands.  You will deadlift the weight up to the hips - between the legs.  Hinge forward at the hips but keep the chest lifted.  Keep the heels down and bend the knees slightly - pull the weight back between the legs with straight arms.  Stand up hard and fast driving through the heels.  The weight will become weightless.  Keep the belly tight and heels down and guide the weight to eye level.

Gravity to bring the weight back down.  Keep the chest up, belly tight and heels down as you pull the weight back between the legs to start the next rep.

For the plate hops you will find something that you are comfortable hopping onto if possible!  This can be something that's only a few inches!

If you are unable to jump you may sub step ups at a little bit higher height.  Think 12-20" for those.

PROGRAM A

20 Min AMRAP

As Many Rounds and Reps as Possible in 20 Min

30 Mountain Climbers or Double Unders (your choice)
15 KB/DB Swings
10 Box Jump Overs

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

NO RX+ - Just about moving today!

PROGRAM B

20 Min AMRAP

30 Mountain Climbers or Double Unders (your choice)
10 Deadlifts
10 Box Jump Overs

RX Men: 155#
RX Women: 105#

RX + Men: 185# +
RX + Women: 125#+

Score: Total Completed Rounds or Reps

Goal: Getting a workout in the day after Christmas

PROGRAM C

20 Min AMRAP

10 Cal Bike Men / 8 Cal Bike Women
OR
12 Cal Row Men / 10 Cal Row Women
15 KB/DB Swings
10 Box Jump Overs

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

NO RX+ - Just about moving today!

Score: Total Completed Rounds or Reps

Goal: Getting a workout in the day after Christmas

NOTES:

If you choose Mountain Climbers you will start in a plank/top of push up position.  You will bring one knee up to your chest/armpit - then back down and switch.  Each time a knee comes up it counts as one rep.  So for your set of 30 you end up doing 15 per side.

If you choose Double Unders make sure that you can finish your reps in under 1 min each time.  If you need to lower to 20 reps to make that happen - do that.  OR you can do 1 min of double under attempts each time.

For the deadlifts the bar will start on the ground.  The feet are under the hips.  Heels are down.  Hips and knees are bent.  Hands and grip are outside of the legs.  Arms are straight.  Chest is up.  Belly tight.  Back flat!  To lift the bar 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.

To lower - reach the butt back and slide bar down the leg.  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.  No excessive bouncing!

For the box jump overs you will want a box that is between 20-24" for Men or between 18-20" for women if possible!  If you aren't ready to jump that high - just go lower!  If you don't have something to jump on - find something around that high to jump OVER!

We would love to see you actually jump if possible.  Make sure you don't allow the knees to buckle in on take off or landing.  Land with your WHOLE foot on the box/object for the most part.  You will then jump off or step off on the OTHER side of the box! We recommend a step down for most people - but up to you!

If you are unable to jump you may sub step ups.

For Total Time

4 Rounds
25 Burpees
50 Air Squats
Rest 1 Min

Score time includes the 3 min (total 1 min per round)  of rest between the rounds!

Goal Time: Each round under 5 min (including rest).  Can you go under 4?

NOTES:

Not much to say here guys!

If you want to drag your family and friends into this one and they need to scale have them do 2 min burpee, 2 min air squat, 1 min rest - 4 times!  That would be the SHIFT version of this workout!

For the burpees, chest and thighs touch the ground at the same time.  Jump or step the feet in.  Jump and clap.

For the squats, all the way down to where the butt is below the knees.  All the way standing at the top!

12 Days of SHIFT Christmas!!

You perform the workout just like the song!

1 Inch worm
2 Burpee
3 KB press
4 Goblet Squats
5 Push Up
6 Upright Row
7 KB Clean
8 Alt Lunge
9 Deadlift
10 KB Swing
11 Sit Up
12 Step Up

Idea weight for Men: 35-50# KB or DB

Idea weight for Women: 12-25# KB or DB

Score: Total Time

NOTES:

You will do this like the song...

1 Inch Worm
then
2 Burpees
1 Inch Worm
then
3 KB Press
2 Burpees
1 Inch Worm
then
4 Goblet Squats
3 KB Press
2 Burpees
1 Inch Worm

and so on...

SO much fun!

Please make sure to watch demo video to see proper form and subs for all movements!  Use the same weight - single KB/DB for each of the weighted movements.  You may also use a set of light dumbbells if you prefer to!

1 Man Maker
2 Devil Press
3 Push Press
4 Thruster
5 Squat Clean
6 Renegade Row
7 Clean and Jerk
8 Lunge Steps (Alternating)
9 Deadlift
10 Single Arm DB Snatch (Alt)
11 Weighted Sit Up
12 DB Burpee Step Up

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

PROGRAM B

1 Squat Clean Thruster
2 Squat Snatch
3 Push Press
4 Thruster
5 Squat Clean
6 Bent Over Row
7 Clean and Jerk
8 Lunges (Alternating)
9 Deadlifts
10 Power Snatch
11 Good Mornings
12 Bar Facing Burpees

RX Men: 95#
RX Women: 65#

NOTES:

This will probably take a while!

SO again - the way this works...

You do 1 Man Maker.

Then you do 2 Devil Press and 1 Man Maker.

Then you do 3 Push Press, 2 Devil Press, and 1 Man Maker.

Then 4 Thruster, 3 Push Press, 2 Devil Press, 1 Man Maker.

Keep adding the next movement until you get through them all in that fashion!

See videos for all movement demos and choose the appropriate weight to move with good technique!!