MONDAY RE-TEST TIME!!  This workout was originally posted on 07/14/2017! And then posted AGAIN on 04/09/2018! Make sure to go back and check your score so you can use the same weight and get more reps or use more weight and try to match your previous score(s)!

PROGRAM B

PROGRAM B

WARM UP

Barbell Clean Warm Up

5 Deadlift

3 High Hang Shrugs
3 Above Knee Shrugs
3 Mid shin shrugs

3 High Hang Muscle Clean
3 Above Knee Muscle Clean
3 Mid Shin Muscle Clean

5 Front Squats

3 High Hang Squat Clean
3 Above Knee Squat Clean
3 Mid Shin Squat Clean

Overhead Warm Up

1 minute bandy lat stretch (right)
1 minute bandy lat stretch (left)

With empty barbell or PVC pipe:
2 minute Front Rack mobility from the back rack position
Rotate both elbows forward to front rack position (pause and hold)
Rotate left elbow forward to front rack (pause and hold)
Rotate right elbow forward to front rack (pause and hold)

3 SETS: build lightly each set
5 Strict press
5 Dip to shrug
5 Push press
5 Push jerk

WORKOUT

5 Rounds:
Each Round is for Max Reps
Each Round is in a 2 Min Window:

Run 200 Meters
then
Max Reps Clean and Jerk
in remainder of 2 min!

Rest 2 Min between rounds!

RX Men: 135#
RX Women: 85#

RX Plus Men: 135# Power Snatch
RX Plus Women: 85# Power Snatch

Goal:  6+ Reps each time!

NOTES:

2 options for this one!  This time, instead of RX Plus being heavier - we switched it to a power snatch.

Either way you can pick which movement you want to work on and go heavier or lighter based on the goal being between 6-12 reps each round.

The goal is to go ALL out for each round.  We want you to NEED the 2 min rest between rounds because you left nothing in the tank!

The run distance should take you around :45 to 1:00 when you are running at a pretty good clip.  If you don't have a perfect 200 meters measured find that.

If you absolutely can't run for space or weather restrictions - you may sub one of the following: 1 min Lower box step ups - like 15-18"box, 40 double unders if you aren't too sore from previous du workout, 1 min of walking lunge steps, 1 min of Mtn Climbers.

For the clean and jerks or snatches.  The weight should not be a weight that will allow you to just mindlessly touch and go for 15 reps.

BUT, this is a different idea than last week's snatch workout.  It should be a weight that allows you at least 6 reps EVERY time.

These reps can be done in singles or small touch and go sets!

Go all the way until the time is up each time since you get such a long rest after!

Remember to focus on keeping the back flat as you pick the bar up and put it down!  Use the leg and hip drive and no landing for either movement wider than your squat stance!

PROGRAM A

PROGRAM A

WARM UP

Dumbbell Clean Warm Up

Bootstrappers 60 seconds
Air squats 10 seconds
Squat hold 60 seconds

Then with lighter dumbbells

Goblet squats 5 REPS
Deadlifts 10 REPS
Hang muscle cleans 10 REPS
High hang muscle cleans 10 REPS
Muscle cleans (from floor) 10 REPS
Hang Power cleans 10 REPS
High hang power cleans 10 REPS
Power cleans (from floor) 10 REPS
Hang squat cleans 10 REPS
High hang squat cleans 10 REPS

Full squat cleans (from floor) 10 REPS

Feel free to omit the full squat on this today - although it IS a great way to warm up even if you are doing power cleans in the workout itself!

Dumbbell Shoulder Warm Up

10 Arm Circles Right
10 Arm Circles Left
10 Double Arm Circles

10 Scarecrow Press
10 Band Pull Aparts

60 Second Banded Lat Stretch Right
60 Second Banded Lat Stretch Left

10 Single DB Goblet Press
5 Alternating Press + Press (Press Right, Press Left, Both)
5 Push Press
5 Push Jerk

WORKOUT

5 Rounds:
Each Round is for Max Reps
Each Round is in a 2 Min Window:

Run 200 Meters
then
Max Reps DB Clean and Jerk
in remainder of 2 min!

Rest 2 Min between rounds!

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

RX Plus Men: 60#ish Plus DBs
RX Plus Women: 45#ish Plus DBs

Goal:  6+ Reps each time!

NOTES:

The goal is to go ALL out for each round.  We want you to NEED the 2 min rest between rounds because you left nothing in the tank!

The run distance should take you around :45 to 1:00 when you are running at a pretty good clip.  If you don't have a perfect 200 meters measured find that.

If you absolutely can't run for space or weather restrictions - you may sub one of the following: 1 min Lower box step ups - like 15-18"box, 40 double unders if you aren't too sore from previous du workout, 1 min of walking lunge steps, 1 min of Mtn Climbers.

For the clean and jerks .  the weight should not be a weight that will allow you to just mindlessly touch and go for 15 reps.

BUT, this is a different idea than last week's snatch workout.  It should be a weight that allows you at least 6 reps EVERY time.

These reps can be done in singles or small touch and go sets!

Go all the way until the time is up each time since you get such a long rest after!

Each rep must have 1 head of each dumbbell touch the ground at the bottom and be completely overhead with locked elbows and you standing all of the way up at the top!

Focus on using a clean and small jerk instead of just muscling it up there.  Press yourself under the weight!

Remember to focus on keeping the back flat as you pick the bar up and put it down!  Use the leg and hip drive and no landing for either movement wider than your squat stance!

PROGRAM C

PROGRAM C

WARM UP

Barbell Clean Warm Up

5 Deadlift

3 High Hang Shrugs
3 Above Knee Shrugs
3 Mid shin shrugs

3 High Hang Muscle Clean
3 Above Knee Muscle Clean
3 Mid Shin Muscle Clean

5 Front Squats

3 High Hang Squat Clean
3 Above Knee Squat Clean
3 Mid Shin Squat Clean

Overhead Warm Up

1 minute bandy lat stretch (right)
1 minute bandy lat stretch (left)

With empty barbell or PVC pipe:
2 minute Front Rack mobility from the back rack position
Rotate both elbows forward to front rack position (pause and hold)
Rotate left elbow forward to front rack (pause and hold)
Rotate right elbow forward to front rack (pause and hold)

3 SETS: build lightly each set
5 Strict press
5 Dip to shrug
5 Push press
5 Push jerk

WORKOUT

5 Rounds:
Each Round is for Max Reps
Each Round is in a 2 Min Window:

Row 250 Meters
or
Bike 15 Cal Men or 10 Cal Women
then
Max Reps Clean and Jerk
in remainder of 2 min!

Rest 2 Min between rounds!

RX Men: 135#
RX Women: 85#

RX Plus Men: 135# Power Snatch
RX Plus Women: 85# Power Snatch

Goal:  6+ Reps each time!

NOTES:

2 options for this one!  This time, instead of RX Plus being heavier - we switched it to a power snatch.

Either way you can pick which movement you want to work on and go heavier or lighter based on the goal being between 6-12 reps each round.

The goal is to go ALL out for each round.  We want you to NEED the 2 min rest between rounds because you left nothing in the tank!

The bike or row distance should take roughly 45 seconds to 1 min each time. Do NOT overpace this!

For the clean and jerks or snatches.  The weight should not be a weight that will allow you to just mindlessly touch and go for 15 reps.

BUT, this is a different idea than last week's snatch workout.  It should be a weight that allows you at least 6 reps EVERY time.

These reps can be done in singles or small touch and go sets!

Go all the way until the time is up each time since you get such a long rest after!

Remember to focus on keeping the back flat as you pick the bar up and put it down!  Use the leg and hip drive and no landing for either movement wider than your squat stance!

SHIFT WARM UP

WARM UP

Simple SHIFT Warm Up

3 Rounds
20 Taps
10 Skip Overs
10 Toe Touches
3 No Push Up Inchworm
5 Push Up / Knee Push Up
2 Lunge with Twist Right
2 Lunge with Twist Left
10 Air Squats

Increase speed each round!

SHIFT WORKOUT

WORKOUT

7 Rounds
1 Min Mtn Climbers/Step Ups
1 Min Dumbbell Clean and Press

Idea weight for Men: 30-50#
Idea weight for Women: 10-25#

Score is max reps of the dumbbell snatches only!

NOTES:

For this workout we gave the option of either the mountain climber or the step up.  We prefer the mountain climber if you are able to do them, even if you need to do them at an incline!  But if they don't work for you - no problem!  The step ups will do the trick.

Don't worry about counting reps for the mountain climbers or the step ups.  Just move for the whole minute at a steady pace.

For the mountain climbers you will be in a push up position and will bring one knee up to the armpit, then the other.  Keep moving at a pace that you can stay consistent.  Try to keep the butt down!

If you choose step ups - choose a height that will allow you to move through the whole minute.

You may also sub 1 min on the bike or the rower if you have one!

For the dumbbell or KB clean and jerk.  The dumbbell or KB will start on the ground between the feet.  YOu will hinge at the hip and bend the knee slightly - keeping the chest up and the heels down in order to pick it up!  You will STAND - SHRUG - and then rotate the elbow around to get the weight on/at the shoulder.  From there you will press it over your head finishing with the bicep by the ear.  Feel free to use a little assistance with your legs to get the weight up from your shoulder.  A little DIP -STAND - PRESS should help!

When the weight is overhead make sure to keep the ribs down and avoid any leaning back!

Lower the weight back to the ground keeping the chest up and good positions - heels down.  Switch hands at the bottom.

You will count total reps from all 7 rounds of the clean and press only!

If you are comfortable with and have done dumbbell snatches before - that movement is also allowed in this workout!

PROGRAM B

PROGRAM B

WARM UP

SQUAT WARM UP

HEEL SIT- 60 SECONDS
LUNGE HOLD- 30 SECONDS  EACH LEG
SAMSON LUNGE- 30 SECOND HOLD (EACH SIDE)
PIGEON GLUTE STRETCH- 30 SECOND HOLD EACH SIDE
ASSISTED SQUAT HOLD- 60 SECONDS

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

10 Min AMRAP
(As Many Rounds and Reps in 10 Min)
8 Hang Power Snatch
10 Back Squats

RX Men: 75#
RX Women: 55#

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

Score: Total number of completed rounds and reps in 10 min
Goal: 8 Rounds +

NOTES:

Choose a weight or modification that will allow you to meet close to the goal rounds! If you are a super beast and can make it happen even heavier - go for it!  Don't be afraid to scale down the weight too guys!

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. Stand fully to complete the rep. Lower the bar back to the waist.

The bar will be on the back. The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Drive through the heels, lead with the chest, keep the belly tight, and push the knees out as you come up! Stand all of the way up at the top.

PROGRAM A

PROGRAM A

WARM UP

SQUAT WARM UP

HEEL SIT- 60 SECONDS
LUNGE HOLD- 30 SECONDS  EACH LEG
SAMSON LUNGE- 30 SECOND HOLD (EACH SIDE)
PIGEON GLUTE STRETCH- 30 SECOND HOLD EACH SIDE
ASSISTED SQUAT HOLD- 60 SECONDS

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

10 Min AMRAP
(As Many Rounds and Reps in 10 Min)
12 Alternating Hang DB Snatch
10 DB Squats

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

RX+ Men: 8 Double Hang Dumbbell Snatch
RX+ Women: 8 Double Hang Dumbbell Snatch

Score: Total number of completed rounds and reps in 10 min
Goal: 8 Rounds +

NOTES:

Choose a weight or modification that will allow you to meet close to the goal rounds!  Don't go double dumbbell if you will have to break a ton and have to take long breaks too much!

For the single DB Hang Power Snatches you will bring the dumbbell to the waist.  You will hinge forward slightly while keeping the chest up and belly tight.  Keep the heels down and knees out - arm straight.  Stand up hard and fast - shrug the shoulder - punch the working elbow out to the side to keep the dumbbell close to the body as it travels UP!  From here you will either punch to lockout or punch to lockout WHILE punching yourself UNDER slightly.  Get the bicep by the ear and stand completely with it still there to complete the rep!

Lower back to the waist and switch hands.  You will alternate hands with each rep for these so you end up doing 6 per arm per round.

If you are doing the double dumbbell version.  Technique is the same - just with 2 dumbbells and not alternating.  Lower the reps to 8!!!!

For these squats, make sure the dumbbells are resting on the shoulders and the elbows are high!  Keep the chest up, but do not overextend the back.  Keep the belly tight!

Reach the butt back and down trying to keep the elbows and chest up as you descend. Drive the knees out and keep the heels down throughout. The bottom position should be where the butt is lower than the top of the knee.  Do not collapse in this position.  Do not go so low that the back starts to round.

To stand, lead with the chest and elbows - keeping the dumbbells on the shoulders and elbows high. Stand fully for each rep.

If you need to you can scale down to a single dumbbell held at the chest!

SHIFT WARM UP

WARM UP

Simple SHIFT Warm Up

3 Rounds
20 Taps
10 Skip Overs
10 Toe Touches
3 No Push Up Inchworm
5 Push Up / Knee Push Up
2 Lunge with Twist Right
2 Lunge with Twist Left
10 Air Squats

Increase speed each round!

SQUAT WARM UP

HEEL SIT- 60 SECONDS
LUNGE HOLD- 30 SECONDS  EACH LEG
SAMSON LUNGE- 30 SECOND HOLD (EACH SIDE)
PIGEON GLUTE STRETCH- 30 SECOND HOLD EACH SIDE
ASSISTED SQUAT HOLD- 60 SECONDS

SHIFT WORKOUT

WORKOUT

10 Min AMRAP
(As Many Rounds and Reps as Possible in 10 Min)
8 KB Swings
10 Air Squats

Idea weight for Men: 30-55# Single DB or KB
Idea weight for Women: 12-25# Single DB or KB

Score: Total number of completed rounds + any additional reps
Goal: 7 Rounds +

NOTES:

For this workout you will do 8 swings and then 10 squats.  Keep repeating for 10 min.

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 to eye level!  Allow gravity to bring it back down and back between the legs.   Don't allow it to pull you forward.  Keep those heels down!

For the air squat you will stand with your feet under your shoulders.  Heels down, belly tight chest up.  Reach the butt back and down as you fight to keep the chest lifted and knees driving out!  Keep those heels down.

Ideally you will go down to where your hips are lower than your knees at the bottom.  BUT if you collapse, plop, knees come in, or heels come up A LOT in this position - you will only go as low as you can maintain those things.  Use a target if you need to but do NOT sit on it.  Tap it and come right back up.

Drive the knees up - heels down - chest up as you stand.  Stand all of the way up at the top of each rep.

Simple Bodyweight mover today guys!  Program A only!

PROGRAM A

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

WORKOUT

10 Rounds for Time
5 Toes to Bar or V-Ups
10 Push Ups
20 Double Unders

RX + Men/Women:  7 Toes to Bar/V-Ups per Round and 30 Double Unders per round

Score: Total Time
Goal: Under 15 Min

NOTES:

If you've got a bar to hang from go with the toes to bar or knees up option.  If not - NO worries - V-Ups will definitely do the trick!  You can even scale back to regular sit ups if you need to!

Mamas - a couple great sub options are slam balls, dead bugs, or kb swings (check SHIFT video).

For the push ups - the goal is to keep the torso in a solid position throughout and to NOT be doing singles too early on.  If you need to go to the knees to keep moving and to keep from worming etc - do that!

Make sure that your elbows are going back and down and are not flared OUT!  Touch your chest and thighs to the ground at the bottom.  Press to lock out at the top.

For the double unders you may lower the number to 10-15 per round if you want to try to work them in.  If 10-15 will take you longer than about 30-40 seconds TOPS you may choose to sub 30 seconds of attempts each round or just do our fave sub - dumbbell hop overs.  (DB hop overs are NOT easier - just don't require the SKILL that a double under does).

If you are currently working on getting your singles dialed in - you can do those as well. 40 reps per round.

If you can not jump at this time you may choose to do 30 seconds of any of the following: low step ups, row, bike, mtn climbers.

SHIFT WARM UP

WARM UP

Simple SHIFT Warm Up

3 Rounds
20 Taps
10 Skip Overs
10 Toe Touches
3 No Push Up Inchworm
5 Push Up / Knee Push Up
2 Lunge with Twist Right
2 Lunge with Twist Left
10 Air Squats

Increase speed each round!

SHIFT WORKOUT

WORKOUT

10 Rounds
5 Sit Ups
7 Push Ups
15 Single Unders or Dumbbell Skip Overs

No weight needed today!

Score: Total Time
Goal: 12-15 Min or Less

NOTES:

For this workout the idea is to keep moving consistent throughout.  This is why we will keep the reps lower!

For the sit ups you will touch the ground behind you at the bottom and come up and touch your toes at the top.  If coming all of the way up is difficult for you - you can use a band or a towel etc to SLOWLY help you pull yourself up and lower down each time.

If you are unable to do sit ups at this time you can sub slam balls, or deadbugs.

For the push ups you will choose to do them from the feet, the knees, or elevated.  Hands should be about shoulder width and as you lower and press up elbows should go back and down - not flare OUT.    Keep the belly tight and the body in a straight line.  No sagging hips or belly.  No worming or snaking!  Touch the chest and thighs to the ground.  Come all of the way up at the top.

For the next part you can choose single unders, dumbbell skip overs or if you are unable to jump at all a low step up will work just fine!

PROGRAM B

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

See video demo on Members Only!Go through this twice and also - as usual - warm up the individual movements with lighter weights.

WORKOUT

EMOM For as Long as You Can Last
(Up to 20 Min)
6 Deadlift
3 Lungester

(Both Movements Performed on SAME MINUTE)

RX Men: 75-95#
RX Women: 55-65#

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

Go to 4-2 if you need to in order to make it happen!

Score: How long you last getting the 6 and 3 in the SAME minute.
Goal: 12-15 Min +

NOTES:

The way this works is you do the 6 deadlifts and 3 lungesters in the SAME MINUTE. We gave a range on the RX weight because we really want to encourage you guys to choose a weight that will allow you to get around 15 min or even more but CHALLENGE you.  So if after a few minutes you feel you could add weight - do it!  If after a few minutes you feel like there's no way you will make it that far - take some weight off.

The deadlifts will always feel light. DON'T allow them to get sloppy just because they are on the light side.  This will be a LOT of reps by the end and sloppiness will add up.

If using empty bar for this workout - you do NOT have to touch the ground on the bar.  Go to just under the knee 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. 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.

Lower under control.  Chest up.  Heels down.

You will get the bar on the shoulders with the elbows in front.  You may perform the lunges portion as reverse stepping or forward stepping.  Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground.  Don't allow the forward knee to cave in.  Keep the belly tight and chest up.  You will perform a lunge on each side.
AND THEN
Heels down. Barbell still at the shoulders with the elbows high.  Reach the butt back and down.  Keep the heels down and drive the knees out.  Keep the chest up and belly tight. Get the butt lower than the knees at the bottom.  Drive up hard and fast out of the squat.  Pop the barbell off of the shoulders to lock out.

PROGRAM A

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!Go through this twice and also - as usual - warm up the individual movements with lighter weights.

WORKOUT

EMOM For as Long as You Can Last
(Up to 20 Min)
6 DB Deadlift
3 DB Lungester

(Both Movements Performed on SAME MINUTE)

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

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

Go to 4-2 if you need to in order to make it happen!

Score: How long you last getting the 6 and 3 in the SAME minute.
Goal: 12-15 Min +

NOTES:

The way this works is you do the 6 deadlifts and 3 lungesters in the SAME MINUTE. We really want to encourage you guys to choose a weight that will allow you to get around 15 min or even more but CHALLENGE you.

Do NOT get sloppy with the deadlifts.  This is a lot of reps and sloppy form will REALLY add up!

1 Head touch DB Deadlift - For the deadlifts the DBs 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 DBs drive the heels into the ground and lift the chest.  Keep the arms straight as you stand.  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. Keep the chest lifted and belly tight.  Keep those heels down.  Once past the knees you will re-bend the knees and bring the DBs back to the starting position under control.  Only one head of each dumbbell needs to touch at the bottom!
You will get the dumbbells on the shoulders with the elbows in front.  You may perform the lunges portion as reverse stepping or forward stepping.  Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground.  Don't allow the forward knee to cave in.  Keep the belly tight and chest up.  You will perform a lunge on each side.
AND THEN
Put the feet at shoulder width apart.  Heels down.  Dumbbells still at the shoulders with the elbows high.  Reach the butt back and down.  Keep the heels down and drive the knees out.  Keep the chest up and belly tight. Get the butt lower than the knees at the bottom.  Drive up hard and fast out of the squat.  Pop the dumbbells off of the shoulders.  Keep the belly tight and press the dumbbells straight up to lock out - finishing with the biceps by the ears!

PROGRAM C

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

See video demo on Members Only!Go through this twice and also - as usual - warm up the individual movements with lighter weights.

WORKOUT

EMOM For as Long as You Can Last
(Up to 20 Min)
6 Sandbag Deadlift
3 Sandbag Lungester

(Both Movements Performed on SAME MINUTE)

Use the bag you have and alter reps slightly if needed to make it work/challenging!

Score: How long you last getting the 6 and 3 in the SAME minute.
Goal: 12-15 Min +

NOTES:

The way this works is you do the 6 deadlifts and 3 lungesters in the SAME MINUTE. If your bag is light - you may go up a bit.  If it's super heavy - go down to 4-2 if necessary.

Do NOT get sloppy with the deadlifts.  This is a lot of reps and sloppy form will REALLY add up!

For the deadlifts the sandbag 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!  To lift the sandbag drive the heels into the ground and lift the chest.  Keep the arms straight as you pull the sandbag 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 sandbag 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 sandbag back to the starting position under control.

You will get the sandbag on the biceps with the elbows high.  You may perform the lunges portion as reverse stepping or forward stepping.  Make sure you take a long enough step that your front heel stays down when your back knee LIGHTLY touches the ground.  Don't allow the forward knee to cave in.  Keep the belly tight and chest up.  You will perform a lunge on each side.
AND THEN
Put the feet at shoulder width apart.  Heels down. Sandbag still on the biceps with the elbows high.  Reach the butt back and down.  Keep the heels down and drive the knees out.  Keep the chest up and belly tight. Get the butt lower than the knees at the bottom.  Drive up hard and fast out of the squat.  Pop the sandbag up, move your face out of the way. Keep the belly tight and press the bag straight up to lock out - finishing with the biceps by the ears!  Rib cage down and belly tight.

SHIFT WARM UP

WARM UP

Simple SHIFT Warm Up

3 Rounds

20 Taps
10 Skip Overs
10 Toe Touches
3 No Push Up Inchworm
5 Push Up / Knee Push Up
2 Lunge with Twist Right
2 Lunge with Twist Left
10 Air Squats

Increase speed each round!

SHIFT WORKOUT

WORKOUT

10 Rounds
(This will take EXACTLY 15 Min)

30 Seconds KB/DB Deadlifts
30 Seconds Lunges
30 Seconds Rest

Idea weight for Men: 30-55# single kb/db - OR - lighter PAIR of dumbbells
Idea weight for Women: 12-25# single kb/db - OR - lighter PAIR of dumbbells

Score: Total Reps
Goal: 200 Total RepsFor this workout - we want you to move consistend and well for 30 seconds of deadlifts, followed by 30 seconds of lunges, and then rest for 30 seconds.

Count the reps from each in a running total throughout the workout.  The total of ALL of the reps combined is your score.

For the deadlifts the kettlebell 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!  To lift the kettlebell drive the heels into the ground and lift the chest. Keep the arms straight as you stand.  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. Keep the chest lifted and belly tight. Keep those heels down. Once past the knees you will re-bend the knees and bring the kettlebell back to the starting position under control.

If performing the deadlifts with 2 lighter dumbbells the technique is generally the same.  You will bring your feet a bit closer and have one head of the dumbbell touch outside of the feet at the bottom each time.  Bend the knees and keep the chest lifted!

The lunges may be forward stepping, reverse stepping, or even walking.  Make sure you take a long enough step each time that the front heel stays down when the back knee touches.  Don't allow the front knee to cave in.  Drive through the heel and alternate feet with each step.  Stand all of the way up at the top.

If you are unable to do lunges with out using a chair or pole for stability that is ok.  If you still are unable to do them due to injury/pain - you may choose to step ups.

PROGRAM B

PROGRAM B

WARM UP

Box Jump Warm Up

BOOT STRAPPERS - 60 SECONDS
CALF STRETCH - 60 SECONDS EACH SIDE
RUSSIAN KB SWINGS - 60 SECONDS

Dumbbell Shoulder Warm Up

10 Arm Circles Right
10 Arm Circles Left
10 Double Arm Circles

10 Scarecrow Press
10 Band Pull Aparts

60 Second Banded Lat Stretch Right
60 Second Banded Lat Stretch Left

10 Single DB Goblet Press
5 Alternating Press + Press (Press Right, Press Left, Both)
5 Push Press
5 Push Jerk

WORKOUT

8 Rounds
10 Push Press
7 Burpee Box Jump Overs

RX Men: 95#
RX Women: 65#

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

Suggested Box Heights:
Men: 22-24"
Women: 18-20"

Score: Total Time
Goal: Under 14 Min

NOTES:

Shoulders en fuego today guys.

Choose a weight for the push press that you don't think you will have to break more than once.  Find a height for the box that allows you to keep moving.

As always if you don't have something to jump on find something to jump OVER!  Can't jump - step up and over!

For the push press you will have your bar on the shoulders with the elbows high.  Feet are between hip and shoulder width apart.   Chest up.  Belly tight.  Dip keeping the heels down and allowing the knees to come forward.  Reach the hips back slightly but keep the chest lifted.

Stand up hard and fast.  Pop the barbell off of the shoulders and finish with a press straight to lock out.  Biceps by the ears.  Standing tall.  Locked out elbows.  Belly tight.

For the burpee box jump overs you will place your hands on the ground facing your box. 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.
Make sure when you jump and when you land that the knees do not cave in! Jump or step off of the other side.  That = 1 rep.

PROGRAM A

PROGRAM A

WARM UP

Box Jump Warm Up

BOOT STRAPPERS - 60 SECONDS
CALF STRETCH - 60 SECONDS EACH SIDE
RUSSIAN KB SWINGS - 60 SECONDS

Dumbbell Shoulder Warm Up

10 Arm Circles Right
10 Arm Circles Left
10 Double Arm Circles

10 Scarecrow Press
10 Band Pull Aparts

60 Second Banded Lat Stretch Right
60 Second Banded Lat Stretch Left

10 Single DB Goblet Press
5 Alternating Press + Press (Press Right, Press Left, Both)
5 Push Press
5 Push Jerk

WORKOUT

8 Rounds
10 DB Push Press
7 Burpee Box Jump Overs

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

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

Suggested Box Heights:
Men: 22-24"
Women: 18-20"

Score: Total Time
Goal: Under 14 Min

NOTES:

Shoulders en fuego today guys.

Choose a weight for the push press that you don't think you will have to break more than once.  Find a height for the box that allows you to keep moving.

As always if you don't have something to jump on find something to jump OVER!  Can't jump - step up and over!

For the push press you will have a dumbbell in each hand at the shoulders.  Feet are between hip and shoulder width apart.  Dumbbells are at the shoulders.  Chest up.  Belly tight.  Dip keeping the heels down and allowing the knees to come forward.  Reach the hips back slightly but keep the chest lifted.

Stand up hard and fast.  Pop the dumbbells off of the shoulders and finish with a press straight to lock out.  Biceps by the ears.  Standing tall.  Locked out elbows.  Belly tight.

For the burpee box jump overs you will place your hands on the ground facing your box. 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.
Make sure when you jump and when you land that the knees do not cave in! Jump or step off of the other side.  That = 1 rep.

PROGRAM C

PROGRAM C

WARM UP

Box Jump Warm Up

BOOT STRAPPERS - 60 SECONDS
CALF STRETCH - 60 SECONDS EACH SIDE
RUSSIAN KB SWINGS - 60 SECONDS

Dumbbell Shoulder Warm Up

10 Arm Circles Right
10 Arm Circles Left
10 Double Arm Circles

10 Scarecrow Press
10 Band Pull Aparts

60 Second Banded Lat Stretch Right
60 Second Banded Lat Stretch Left

10 Single DB Goblet Press
5 Alternating Press + Press (Press Right, Press Left, Both)
5 Push Press
5 Push Jerk

WORKOUT

8 Rounds
10 Shoulder to Shoulder Sandbag Push Press
7 Burpee Box Jump Overs

No RX or RX Plus on Sandbags!  Use what you've got!

Suggested Box Heights:
Men: 22-24"
Women: 18-20"

Score: Total Time
Goal: Under 14 Min

NOTES:

Shoulders en fuego today guys.

As always if you don't have something to jump on find something to jump OVER!  Can't jump - step up and over!

For the shoulder to shoulder sandbag push press you will start with the bag on one shoulder.  Dip by keeping the heels down and chest up.  Bend the knees slightly  - do not let them cave in.  Stand up hard and fast and pop the bag off of the shoulder and press it up and over head to catch on the other side.  That is one rep.

Absorb the catch and allow it to lead into the next rep.

For the burpee box jump overs you will place your hands on the ground facing your box. 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.
Make sure when you jump and when you land that the knees do not cave in! Jump or step off of the other side.  That = 1 rep.

SHIFT WARM UP

WARM UP

Simple SHIFT Warm Up

3 Rounds

20 Taps
10 Skip Overs
10 Toe Touches
3 No Push Up Inchworm
5 Push Up / Knee Push Up
2 Lunge with Twist Right
2 Lunge with Twist Left
10 Air Squats

Increase speed each round!

SHIFT WORKOUT

WORKOUT

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
6 Overhead Press
4 No Push Up Burpee to Plate

Idea weight for Men: Single 30-55# KB/DB - OR - Lighter pair of dumbbells
Idea weight for Women: Single 12-25# KB/DB - OR - Lighter pair of dumbbells

Score: Total Number of completed rounds + any additional reps

Goal: 8 Rounds +

NOTES:

For press overhead you will hold the kb or db(s) at shoulder/chest level.  Stand tall move the face out of the way and press straight up.  Keep the belly tight. Press up until you lock out completely with the biceps by the ears.

For the "no push up burpee to plate". (That's a mouthfull).  You will place hands on the ground.  Jump or step the feet back to the top of the push up position with your belly tight. Leave the push up out of it.  Jump or step your feet back in and then jump or step up onto a plate or something that is roughly 2-3" off of the ground.  You can even just hop over a chalk line or something if you need to.

You can do these burpees elevated if necessary!

Program A or C only today guys!  Whether you use a KB or DB for the swings and step ups - you can post here.  If you do bike or row version - post in Program C.  Don't forget to check the TEAM VERSION option too!

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

4 Rounds for Time
Run 400 Meters
15 KB Swings
15 RIGHT FOOT - LEFT SHOULDER Step Ups
15 KB Swings
15 LEFT FOOT - RIGHT SHOULDER
Step ups

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

RX +:  5 Rounds
You are ONLY allowed to go RX + if you finish your first 4 rounds under 16 Min.

Score: Total Time
Goal: Under 20 MinWell if this doesn't look fun, I don't know what does.

NOTES:
Make sure you choose a weight that you will attempt to do the 15 swings mostly unbroken and that - aside from grip issues - you will b able to hold onto pretty well for all of the step ups as well.

The run distance should take roughly 2 min.  Some of you will definitely be faster - some a bit slower.  If you are unable to run for space or weather reasons you may sub 90 seconds of single/double unders or even taps will work!

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!

For the step ups you will first hold the DB or KB at the LEFT shoulder.  You will step up for your first set with the weight in this position and step up with your RIGHT foot only.  You can leave your foot on your step for the entire set.

So place your foot on the box/step.  Make sure the heel stays down.  Drive through the heel to stand up completely on the box.  Do not let the knee cave in as you are coming to a standing position.  Lower leaving your RIGHT foot on the box under control.  Do 15 reps (right foot only with weight on left shoulder).

If you need to use a lighter weight for step ups than swings or even no weight at all that is fine.  Step height is roughly 22-24" for men and 18-20" for women.  Choose a step that YOU are comfortable stepping up and down with though.

After you do your first set of step ups you will do 15 more swings and then do another set of 15 step ups with the weight at the OPPOSITE shoulder/opposite foot

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

See video demo on Members Only!

WORKOUT

4 Rounds for Time
Row 500 Meters
OR
Bike 30 Cal Men / 22 Cal Women
15 KB Swings
15 RIGHT FOOT - LEFT SHOULDER Step Ups
15 KB Swings
15 LEFT FOOT - RIGHT SHOULDER
Step ups

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

RX +:  5 Rounds
You are ONLY allowed to go RX + if you finish your first 4 rounds under 16 Min.

Score: Total Time
Goal: Under 20 MinWell if this doesn't look fun, I don't know what does.

NOTES:
Make sure you choose a weight that you will attempt to do the 15 swings mostly unbroken and that - aside from grip issues - you will b able to hold onto pretty well for all of the step ups as well.

The row/bike distance should take roughly 2 min.

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!

For the step ups you will first hold the DB or KB at the LEFT shoulder.  You will step up for your first set with the weight in this position and step up with your RIGHT foot only.  You can leave your foot on your step for the entire set.

So place your foot on the box/step.  Make sure the heel stays down.  Drive through the heel to stand up completely on the box.  Do not let the knee cave in as you are coming to a standing position.  Lower leaving your RIGHT foot on the box under control.  Do 15 reps (right foot only with weight on left shoulder).

If you need to use a lighter weight for step ups than swings or even no weight at all that is fine.  Step height is roughly 22-24" for men and 18-20" for women.  Choose a step that YOU are comfortable stepping up and down with though.

After you do your first set of step ups you will do 15 more swings and then do another set of 15 step ups with the weight at the OPPOSITE shoulder/opposite foot.

TEAM VERSION

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

See video demo on Members Only!

WORKOUT

4 Rounds for Time
Run 400 Meters TOGETHER
30 KB Swings (EACH - working at the same time)
30 LEFT SHOULDER - RIGHT FOOT Step Ups (TOTAL - one person works at a time)
30 RIGHT SHOULDER - LEFT FOOT Step Ups (TOTAL - one person works at a time)

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

RX +:  5 Rounds
You are ONLY allowed to go RX + if you finish your first 4 rounds under  20 Min.

Score: Total Time
Goal: Under 25 Min

NOTES:

The team version flows like this: Run together.  Come in and do 30 swings each - working at the same time.  Then ONE person at a time can work on the first set of step ups - switch whenever you want.  Once you have gotten 30 on one side - get 30 on the other side - switching when you want. Break up lunges how you want.  As a team you need 30 on each side per round.

The run distance should take roughly 2 min.  Some of you will definitely be faster - some a bit slower.  If you are unable to run for space or weather reasons you may sub 90 seconds of single/double unders or even taps will work!

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!

For the step ups you will first hold the DB or KB at the LEFT shoulder.  You will step up for your first set with the weight in this position and step up with your RIGHT foot only.  You can leave your foot on your step for the entire set.

So place your foot on the box/step.  Make sure the heel stays down.  Drive through the heel to stand up completely on the box.  Do not let the knee cave in as you are coming to a standing position.  Lower leaving your RIGHT foot on the box under control.  Do 15 reps (right foot only with weight on left shoulder).

If you need to use a lighter weight for step ups than swings or even no weight at all that is fine.  Step height is roughly 22-24" for men and 18-20" for women.  Go lower if needed.

Second set is opposite shoulder and foot.