Super simple one that can be done ANYWHERE today guys!

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!

Box Jump Warm Up

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

WORKOUT

3 x 4 Min AMRAP
(3 Times you will complete a 4 Minute AMRAP - As Many Reps as Possible in 4 Min)

Each AMRAP is:
1 Burpee
1 Box Jump Over
2 Burpees
2 Box Jump Overs
3 Burpees
3 Box Jump Overs...

Keep going and get as far as you can in 4 min.

Rest 2 Min Between AMRAPS

When you start next AMRAP - start COMPLETELY over from 1-1.

Score: Total REPS in your LOWEST round.
Goal: Try to have CONSISTENT AMRAP Scores

NOTES:

Oh my.  This workout is one to keep in your back pocket for when you are stuck in your hotel room or at your in-laws with NO equipment at all.

The way this works is you will do 1 burpee + 1 box jump over.  Then 2 burpees + 2 box jump overs.  3 burpees + 3 box jump overs.  Keep going up by 1 rep per movement until the clock hits 4 minutes.

Your score is your LOWEST round.  You will enter the total number of reps for that round.  (So 1+1+2+2+3+3.... for the lowest round only).

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!  Sounds crazy I know, but find a good rhythm while doing the burpees and breath.  Take breaths at the top of the burpee before you go back down to the ground, it can be hard to take a breath with your chest on the ground.

For the box jumps you will choose a box that is roughly 22-24" for men and 18-20" for women if you can! If that height is too much for you - go lower! Make sure when you jump and when you land that the knees do not cave in! Stand all of the way up on your box/bench.You may also sub step ups. Or, if you don't have something to jump ON - find something to jump OVER!

We would love to see you actually jump if possible!  Even if you are jumping on a few stacked bumper plates or over your laundry basket! Public Service Announcement: If using a laundry basket to jump over, be sure to put basket upside down as to avoid jumping into said laundry basket :)

TEAM VERSION

TBD

PROGRAM B

PROGRAM B

WARM UP

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

FOR TIME

30 Shoulder Press
30 Push Press
30 Push Jerk

Every time you break - Run 200 Meters

RX Men: 95#
RX Women: 55#

RX+ Men: 115#+
RX+ Women: 65#+

(Feel Free to go heavier than RX+ if you want)

Score: Total Time to complete
Goal: Under 10 Min

NOTES:

Honestly how long this takes will have a lot to do with how many times you have to run.  Pro tip - run - take a few breaths - THEN pick the dumbbells back up.

It is 100% allowed to just do 60 push press in this workout if you aren't super confident with the jerk technique - but we highly recommend trying to work all 3 different movements as each one has less and less PRESS as you go through.

Pick a weight that won't take you 10 sets to do the strict press, but that you will definitely have to break at least twice.

For the Shoulder Press the bar starts on the front of the shoulders with a full grip and elbows slightly in front.  Feet roughly between hip and shoulder width.  Heels down.  Butt squeezed.  Chest up and belly tight.  Using no momentum from the lower body  press the bar straight up,  and finish completely locked out with the biceps by the ears.

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.

For the Push Jerks the bar will start up high on the shoulders with the elbows in front. You may clean the bar from the ground or take it from the rack.  Your feet are under your hips and your heels are down.  Stand tall, belly tight. Dip keeping the heels down, allowing the knees to come forward and out, and hips staying back.  Keep the chest up and do not let the weight pull you forward.  From here you will stand up hard and fast.  Drive the power from the legs into the bar.  Move your face out of the way and think of pressing the bar up as you press YOURSELF DOWN under it.  You will land with your weight in your heels, knees bent and out, butt back, and bar locked out over the middle of your body.  Stand up.

PROGRAM A

PROGRAM A

WARM UP

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

FOR TIME

30 DB Shoulder Press
30 DB Push Press
30 DB Push Jerk

Every time you break - Run 200 Meters

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

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

Score: Total Time to complete
Goal: Under 12 Min

NOTES:

Honestly how long this takes will have a lot to do with how many times you have to run.  Pro tip - run - take a few breaths - THEN pick the dumbbells back up.

It is 100% allowed to just do 60 push press in this workout if you aren't super confident with the jerk technique - but we highly recommend trying to work all 3 different movements as each one has less and less PRESS as you go through.

For the DB shoulder press keep the rib cage down, bring the dumbbells all the way down to the shoulders each time and get them completely locked out overhead with the biceps in the ears!

For the DB 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 DB Push Jerks, the DBs will start up  on the shoulders with the elbows in front.  Your feet are under your hips and your heels are down.  Stand tall, belly tight.
Dip keeping the heels down, allowing the knees to come forward and out, and hips staying back.  Keep the chest up and do not let the weight pull you forward.  From here you will stand up hard and fast.  Drive the power from the legs into the DBs.  Think of pressing the weight up as you press YOURSELF DOWN under it.  Feet may move slightly wider - but no wider than your squat stance (shoulder width).
You will land with your weight in your heels, knees bent and out, butt back, and DBs locked out over the middle of your body - biceps by the ears.  Press into the DBs and keep the belly tight.  Stand completely.
When lowering the DBs back to the shoulders absorb with the knees and either go into the next rep or re-set for the next rep.

PROGRAM C

PROGRAM C

WARM UP

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

FOR TIME

30 Shoulder Press
30 Push Press
30 Push Jerk

Every time you break -

Row 250 Meters
or
Bike 15 Cal Men/10 Cal Women

RX Men: 95#
RX Women: 55#

RX+ Men: 115#+
RX+ Women: 65#+

(Feel Free to go heavier than RX+ if you want)

Score: Total Time to complete
Goal: Under 10 Min

NOTES:

Honestly how long this takes will have a lot to do with how many times you have to run.  Pro tip - run - take a few breaths - THEN pick the dumbbells back up.

It is 100% allowed to just do 60 push press in this workout if you aren't super confident with the jerk technique - but we highly recommend trying to work all 3 different movements as each one has less and less PRESS as you go through.

Pick a weight that won't take you 10 sets to do the strict press, but that you will definitely have to break at least twice.

For the Shoulder Press the bar starts on the front of the shoulders with a full grip and elbows slightly in front.  Feet roughly between hip and shoulder width.  Heels down.  Butt squeezed.  Chest up and belly tight.  Using no momentum from the lower body  press the bar straight up,  and finish completely locked out with the biceps by the ears.

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.

For the Push Jerks the bar will start up high on the shoulders with the elbows in front. You may clean the bar from the ground or take it from the rack.  Your feet are under your hips and your heels are down.  Stand tall, belly tight. Dip keeping the heels down, allowing the knees to come forward and out, and hips staying back.  Keep the chest up and do not let the weight pull you forward.  From here you will stand up hard and fast.  Drive the power from the legs into the bar.  Move your face out of the way and think of pressing the bar up as you press YOURSELF DOWN under it.  You will land with your weight in your heels, knees bent and out, butt back, and bar locked out over the middle of your body.  Stand up.

SHIFT 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

5 Rounds
10 DB Press Right
10 DB Press Left
1 Min Taps, Jog, Row, Bike Single Under

Idea weight for Men: 30-50# Single DB/KB
Idea weight for Women: 12-25# Single DB/KB

Score: Total Time
Goal: Under 12 Min

NOTES:

Choose a weight that you aren't necessarily sure you will do all 10 in a row every time on the press.

For the press you will hold the db/kb at the shoulder.  Squeeze the butt and tighten the belly.  Press the weight up overhead locking out with the bicep by the ear.  Lower with the elbow coming down in front.

Do 10 on the right side and then 10 on the left.

For the 1 minute portion you will choose from row, bike, taps, jog, single unders, or even a low step up.  Move at an uncomfortable, but sustainable pace for the entire minute!

Notice the rep scheme for Program A is different than Program B & C for 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

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

WORKOUT

For Time
25 Hang Power Cleans
20 Front Squats
30 Back Squats
20 Front Squats
25 Hang Power Cleans

RX Men: 95#
RX Women: 65#

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

Score: Total time
Goal: Under 12 Min

NOTES:

Remind me to keep Julian at arms distance from now on.  What the heck!

Ok so, this one you will want to have a plan and smart breaks.  This is 50 hang power cleans and 70 total squats.  Don't go to redline too early or your breaks will end up being VERY long.  Also - even though the weight is super manageable - don't allow any sloppiness to occur or you are going regret it by having the quads be on fire (not staying in your heels) or your back lighting up (tipping too far forward or allowing your elbows to drop).

For the hang power clean you will deadlift the bar to the "hang" position at the hips with straight arms.  You will have the hands just outside of the legs and the feet are under the hips.  You will bend the knees and keep the heels down.  Allow a slight hinge at the hips.  Keep the arms straight and the bar close to the body.  Stand up hard and fast.  Shrug the shoulders.  Pull the elbows high and outside to keep the bar close as you pull yourself down under it.  Shoot the elbows around and through FAST to allow the bar to land on the shoulders with the elbows high.  You will catch in a partial front squat with the heels down, knees out, chest up.  Stand to complete the rep and then lower the bar back to the hips for the next rep.

For the Front Squats, make sure the bar is resting on the shoulders with a loose fingertip grip and elbows high!  Keep the chest up, but do not overextend the back.  Keep the belly tight! To stand, lead with the chest and elbows - keeping the bar on the shoulder and not out in front.  Stand fully for each rep.

For the Back Squats 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!

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

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 REP
Full squat cleans (from floor) 10 REPS

WORKOUT

For Time
2 Rounds
25 DBHang Power Cleans
35 DB Squats

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

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

Score: Total time
Goal: Under 12 Min

NOTES:

Remind me to keep Julian at arms distance from now on.  What the heck!

Ok so, this one you will want to have a plan and smart breaks.  This is 50 hang power cleans and 70 total squats.  Don't go to redline too early or your breaks will end up being VERY long.  Also - even though the weight is super manageable - don't allow any sloppiness to occur or you are going regret it by having the quads be on fire (not staying in your heels) or your back lighting up (tipping too far forward or allowing your elbows to drop).  For this specific version the grip is going to get spicy.  Play around with different ways of actually getting the dumbbells ON your body for the squats so you can loosen the grip a little.

For the DB hang power clean you will deadlift the DBs to the "hang" position at the hips with straight arms. You will have the hands just outside of the legs and the feet are under the hips. You will bend the knees and keep the heels down. Allow a slight hinge at the hips. Keep the arms straight. Stand up hard and fast. Shrug the shoulders. Pull the elbows high as you pull yourself down. Shoot the elbows around and through FAST to allow the DBs to land on the shoulder with the elbows high. You will catch in just a partial front squat with the heels down, knees out, chest up. Stand to complete the rep and then lower the weight back to the hips for the next rep.

For the DB Squats the dumbbells will be held at the shoulder. 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! Stand all of the way up at the top.

An option to scale the squats in this workout could be going to a Single DB and performing a DB Goblet Squat, and if you are still having troubles maintaining form, you can scale to Air Squats.

PROGRAM C

PROGRAM C

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

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 CleanThis is optional since you will be using the bag for this one - but still a great way to warm up the movements!

WORKOUT

For Time
25 Sandbag Hang Power Cleans
20 Sandbag Front Squats
30 Sandbag Back Squats
20 Sandbag Front Squats
25 Sandbag Hang Power Cleans

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

Lower the reps if your bag is super heavy.

Score: Total time
Goal: Under 12 Min

NOTES:

Ok so, this one you will want to have a plan and smart breaks.  This is 50 hang power cleans and 70 total squats.  Don't go to redline too early or your breaks will end up being VERY long.  Also - even though the weight is super manageable - don't allow any sloppiness to occur or you are going regret it by having the quads be on fire (not staying in your heels) or your back lighting up (tipping too far forward or allowing your elbows to drop).

When it comes to the sandbag you've got options for how you place it on the body and even how you do the hang cleans.  You are much more likely to have your lower back get tired because the bag is unstable and you can't keep it as close to your body. If that happens - instead of front squats you can do it with the bag on one or the other shoulder!  Stay in the heels!

For the Sandbag HPC  you will deadlift the sandbag to the "hang" position at the hips with straight arms. The feet are under the hips.  You will bend the knees and keep the heels down.  Allow a slight hinge at the hips.  Keep the arms straight and the sandbag close to the body.  Stand up hard and fast.  Shrug the shoulders.  Pull the elbows high and outside to keep the sandbag close as you pull yourself down under it.  Shoot the elbows around and through FAST to allow the sandbag to land on the biceps with the elbows high.  You will catch in a partial front squat with the heels down, knees out, chest up.  Stand to complete the rep and then lower the sandbag back to the hips for the next rep.

You can also do Shoulder to Shoulder Sandbag HPCs here. Lower between the legs, shrug, pull to one shoulder.  Lower to between legs, shrug pull to other shoulder.

For the Sandbag Front Squats, make sure the sandbag is resting on the biceps with the elbows high!  Keep the chest up, but do not overextend the back.

For the Sandbag Back Squats the sandbag will be on the back. The feet should be shoulder width apart. Heels down, chest up, belly tight.

SHIFT 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

FOR TIME

30 DB/KB Deadlift
30 Air Squats
20 DB/KB Deadlift
20 Air Squats
10 DB/KB Deadlift
10 Air Squat
20 DB/KB Deadlift
20 Air Squats
30 DB/KB Deadlift
30 Air Squats

Idea Weight for Men: 30-50# Single KB/DB - or - Pair of lighter Dumbbells
Idea weight for Women: 12-25# Single KB/DB - or - Pair of lighter Dumbbells

Score: Total Time
Goal: Under 12-15 Min

NOTES:

(Do not go over 17 min)

The squats for this workout are unweighted.  If you feel like you want to challenge yourself to do a goblet squat instead and can keep the time under 12-15 min - go for it!!

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 using a pair of lighter dumbbells the feet will be in more narrow and dumbbells just outside of the feet,.  Bend the knees and keep the chest lifted!!

For these squats, keep the chest up, but do not overextend the back.  Keep the belly tight!

Reach the butt back and down trying to keep the 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. Stand fully for each rep.

Program A is the main version today!  See Program B for a fun bench press option and Program C for a dip/muscle up option!

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

EMOM 15 Min
12 Double Unders
8 KB Swings
6 Push Ups

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

RX+ Men/Women:

Change Reps to 15 Double Unders - 10 KB Swings - 8 Push Ups

Score: Don't worry about it too much.  Just enter how many rounds you completed all work in the same minute.
Goal: Find a rep count that is difficult to maintain, but you think you can make it happen!

NOTES:

For this workout the reps should be super manageable and you should shoot to do most rounds unbroken if possible!

The way this works is you will complete 12-8-6 Every Minute for 15 min.  If at any point you are unable to make the work happen in the minute you can try lowering the reps a bit to keep moving through.  Your score is the number of rounds you complete the work as written!

For the double unders you should be able to knock out 12 per round unbroken, if you don't have doubles yet you can sub  20 single unders or 10 mtn climbers.

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 push-ups always focus on maintaining good lines, a flat back, tight butt, elbows are tucked against the sides and not flared out, locking out the arms at the top of the push-up and touching the chest to the ground at the bottom of the push-up For subs, you can go from the knees, or do push-ups to a box or bench, or even a step. With the amount of reps per round, if you have been working on RX'ing push-ups try to knock out as many RX unbroken each round before switching to your knees.

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

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

EMOM 15 Min
12 Double Unders
8 KB Swings
4 Bench Press

RX Men: 50-55# KB/DB Swing, 115-155# Bench Press
RX Women: 30-35# KB/DB Swing, 75-85# Bench Press

RX+ Men: 165#-205#

RX+ Women: 95#-115#

Score: Don't worry about it too much.  Just enter how many rounds you completed all work in the same minute.
Goal: Find a rep count that is difficult to maintain, but you think you can make it happen!

NOTES:

For the double unders you should be able to knock out 12 per round unbroken, if you don't have doubles yet you can sub  20 single unders or 10 mtn climbers.

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 Bench Press work on keeping your shoulder blades pinched together, engage your lats, and keep your butt to the bench using your chest and triceps to move the bar in a controlled fashion of f your chest.

We left the reps for double unders and swings the same for RX+ just to keep in mind the time to get in and out of the bench press each round!  Definitely choose a weight that you will aim to go unbroken!

The way this works is you will complete 12-8-4 Every Minute for 15 min.  If at any point you are unable to make the work happen in the minute you can try lowering the reps a bit to keep moving through.  Your score is the number of rounds you complete the work as written!

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!

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

EMOM 15 Min
12 Double Unders
8 KB Swings
6 Ring/Stationary Dips

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

RX+ Men/Women: 1-2 Muscle Ups in place of the Dips

Score: Don't worry about it too much.  Just enter how many rounds you completed all work in the same minute.
Goal: Find a rep count that is difficult to maintain, but you think you can make it happen!

NOTES:

The way this works is you will complete 12-8-6 Every Minute for 15 min.  If at any point you are unable to make the work happen in the minute you can try lowering the reps a bit to keep moving through.  Your score is the number of rounds you complete the work as written!

For the double unders you should be able to knock out 12 per round unbroken, if you don't have doubles yet you can sub  20 single unders or 10 mtn climbers.

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 ring/stationary dips, be sure you lock out at the top of dip keeping the torso upright, placing majority of the work load in the chest and triceps and not on the shoulders. Make sure the elbows go back and don't flare out.  Get the shoulder lower than the elbow at the bottom.  Dips may be strict, kipping, banded, or even slightly leg assisted.  We don't recommend a slow lower dip in for time workout.  You can even dip between two benches/boxes/countertops if you want!

As always with the muscle ups - even if you don't have the ability to do them yet - you are welcome to practice jumping or banded ring or bar muscle ups - or even feet on the ground transition muscle ups in this workout.

SHIFT 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

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)
4 Push Ups
8 KB/DB Swings
12 Plate Hops

Idea weight for Men: 30-50# KB/DB
Idea weight for Women: 12-24# KB/DB

Score: Total number of completed rounds + any additional reps
Goal: 8 Rounds +

NOTES:

The reps for this workout are very manageable so JUST KEEP MOVING!!

For the push ups you may do these from your toes, knees or even elevated!  The goal for what type you choose is one that will allow you to keep a solid body position.  That you will be able to lower your chest to the ground without sagging the hips.  Press up keeping that same solid shape.

For the push ups the hands should be by the chest, at just outside shoulder width.  Elbows go back and should not flare out!

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 plate hops you may actually jump or skip ONTO something that is just a few inches off of the ground.  Or you could even just jump or skip over a broomstick, chalk line etc.

Program A and B are SLIGHTLY different today - just make sure you read through each version!

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!

Pull Up Warm Up

PASS THROUGHS- 10 REPS
BAND PULL APARTS- 10 REPS
BANDED LAT STRETCH- 30 SECOND HOLD EACH SIDE
SHOULDER OPENER- 30 SECOND HOLD
SCAP PULL UPS- 10 REPS

WORKOUT

For Time
30 Front Rack Lunges
20 Pull Ups
30 Overhead Lunges
20 Pull Ups
30 Front Rack Lunges
20 Pull Ups
30 Overhead Lunges

RX Men: 75#
RX Women: 55#

RX + Men: 95# / 30 Pull Ups each time
RX+ Women: 65# / 30 Pull Ups each time

Score: Total Time
Goal: Under 15 Min

RX+ is SPICY - only choose it if you feel like you can still meet the time goal!

NOTES:

Ouch.
For Front Rack lunges, make sure the bar is resting on the shoulders with a loose fingertip grip and elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge. So for each set of 30 you end up doing 15 on each leg.

For this workout you will want to choose a style of pull up that allows you to complete them in NO MORE than 90 seconds to 2 min MAX!!

Pull-up options for this workout are: Strict or Kipping.  If you are needing to scale your pull-ups consider banded, or Ring/TRX Row, Bar in a Rack Supine Row.  You can also do jumping or even if you need to - dumbbell or barbell bent over rows.  Whichever option you choose, challenge yourself.

For the overhead lunges you will hold the bar in the overhead lockout position with the biceps by the ears. You may perform forward stepping, reverse stepping, or even walking lunges.  So for each set of 30 you end up doing 15 on each leg.

To scale the OH Lunges, consider holding just a single plate over head, keeping in mind not to let your back over extend, which is sometimes easily done with a plate over head.

As always pick a weight for the lunges that will allow you to keep moving.

Again...Ouch.

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!

Pull Up Warm Up

PASS THROUGHS- 10 REPS
BAND PULL APARTS- 10 REPS
BANDED LAT STRETCH- 30 SECOND HOLD EACH SIDE
SHOULDER OPENER- 30 SECOND HOLD
SCAP PULL UPS- 10 REPS

WORKOUT

For Time
30 DB Front Rack Lunge
20 Pull Ups
30 DB 1/2 Up 1/2 Down Lunge Right Arm
20 Pull Ups
30 DB 1/2 Up 1/2 Down Lunge Left
20 Pull Ups
30 DB Front Rack Lunges

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

RX + Men/Women: 30 Pull Ups Each Time and swap Front Rack Lunges for BOTH DBs overhead lunges

Score: Total Time
Goal: Under 15 Min

RX+ is SPICY - only choose it if you feel like you can still meet the time goal!

NOTES:

Ouch.

As always pick a weight for the lunges that will allow you to keep moving.  The overhead and 1/2 up 1/2 down lunges are spicy - so don't let ego get in the way.  Pick a weight that works for you!

For the DB Front Rack lunges, make sure the dumbbells are resting on the shoulders with the elbows high! Keep the chest up, but do not overextend the back. Keep the belly tight! You may perform forward stepping, reverse stepping, or even walking lunges. Make sure you take a long enough step with the front leg so that your heel can be down on that foot when the back knee GENTLY touches the ground. Stand all of the way up between reps and alternate legs with each lunge.

To scale the Front Rack  Lunges hold your weight at the chest, like a Goblet Squat using only one dumbbell. Keep the chest up, but do not overextend the back. Keep the belly tight!

For this workout you will want to choose a style of pull up that allows you to complete them in NO MORE than 90 seconds to 2 min max.

Pull-up options for this workout are: Strict or Kipping.  If you are needing to scale your pull-ups consider banded, or Ring/TRX Row, Bar in a Rack Supine Row.  You can also do jumping or even if you need to - dumbbell or barbell bent over rows.

The 1/2 Up - 1/2 Down Lunge is where one dumbbell is locked out overhead while the other is at the shoulder.  You will lunge in that position alternating feet. For the first set of 30, your right arm will be locked out holding the dumbbell with the bicep by the ear - and your left arm will hold the dumbbell at the shoulder.
For the second set of 30 your left arm will be locked out holding the dumbbell with the bicep by the ear - and the right arm will hold the dumbbell at the shoulder.

To scale the 1/2 Up-Down lunges feel free to hold a single DB overhead and no DB on your shoulder or if you aren't able to go overhead simply place a single DB on your shoulder to perform these lunges.

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!

Pull Up Warm Up

PASS THROUGHS- 10 REPS
BAND PULL APARTS- 10 REPS
BANDED LAT STRETCH- 30 SECOND HOLD EACH SIDE
SHOULDER OPENER- 30 SECOND HOLD
SCAP PULL UPS- 10 REPS

WORKOUT

For Time
30 Sandbag Bear Hug Lunges
20 Pull Ups
30 Sandbag Right Shoulder Lunges
20 Pull Ups
30 Sandbag Left Shoulder Lunges
20 Pull Ups
30 Sandbag Back Rack Lunges

No RX necessarily.  Use the weight you've got!  Lower reps if your bag is super heavy.

RX+: Go up to 30 Pull Ups each time.

Score: Total Time
Goal: Under 15 Min

RX+ is SPICY - only choose it if you feel like you can still meet the time goal!

NOTES:

Ouch.

For the Bear Hug Lunges you will hold the sandbag vertically with your arms across the bag in 'bear hug' fashion.  Be sure to keep the chest up right as you perform each lunge.

For this workout you will want to choose a style of pull up that allows you to complete them in NO MORE than 90 seconds to 2 min MAX!!

For this workout you will want to choose a style of pull up that allows you to complete them in NO MORE than 90 seconds to 2 min max.

Pull-up options for this workout are: Strict or Kipping.  If you are needing to scale your pull-ups consider banded, or Ring/TRX Row, Bar in a Rack Supine Row.  You can also do jumping or even if you need to - dumbbell or barbell bent over rows.  Whichever option you choose, challenge yourself.

For the Right/Left  Shoulder Sandbag  Lunges you'll want to clean the sandbag to the shoulder keeping the sandbag on that shoulder for the set of 30 before moving onto the next movement.

For the Back Rack Lunges you will place the sandbag on your back SAFELY (absorb with the knees). For the lunges you may choose from forward stepping, reverse, or even walking lunges. You will alternate legs so for the set of 30 - it's 15 per. Drive off of the heel and don't allow the knees to cave. We like the reverse lunge because the working leg stays planted so you end up being able to drive through the heel really well.  You will step back and keep the heel down. Don't allow the knee to cave in. You will GENTLY touch the ground with the leg (knee) you stepped back with. Then drive off of the front foot (heel) to bring you back to standing. Switch legs for the next re  (you are able to do forward or even walking lunges for this workout as well).

Each set of lunges should take less than 2 min.  If your bag is so heavy that you have to break a lot - lower the number a bit to keep moving!

Again...Ouch.

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

8 Rounds
12 Alternating Bodyweight Reverse Lunges
8 Upright or Ring/TRX Rows

If doing upright rows:
Men: 30-50# KB or Single DB
Women: 12-25# DB or Single DB

Score: Total Time
Goal: Under 14 Min

NOTES:

For the lunges we wrote reverse lunges - which means you will step backward - but if that doesn't work for you it is ok to switch to forward stepping or even walking lunges.

We like the reverse lunge because the working leg stays planted and this usually will lead to more heel drive, glute and hamstring use!  Try it!

Take a long enough step backward that your back knee LIGHTLY touches the ground with the front heel still down.  Make sure the knee doesn't cave in.  Drive through the heel to stand up.

You will alternate feet with each lunge.  So for each set of 12 you end up doing 6 per side.

If you are unable to do a FULL lunge you may shorten it slightly or doing a step up is a great sub.

You may choose between an upright row or ring/trx/bar in rack rows.

For the upright row you would hold a KB or DB at your hips in both hands.  Make sure the belly is tight and the shoulders are pulled back and down.  Pull the weight up the body with the elbows coming high and outside.  Pull to just under the collar bone and then lower under control.

For any of the row options remember the more parallel your body is to the ground, the more difficult this becomes.  The goal would be to be able to do at least 3-4 at a time each time.  Straight arms at the bottom.  Elbows back and pull all of the way to the chest at the top!

This workout was originally posted on March 22, 2018 and again on July 16, 2018.  Let's see how you've improved!!

PROGRAM A

PROGRAM A

WARM UP

Bodyweight Warm or Running/Box Jump Warm up

WORKOUT

5 Rounds
5 Devil Press
10 Dumbbell Snatch (Alternating)
15 Dumbbell Hop Overs

Rest 3 Min

5 Rounds
5 Devil Press
10 Dumbbell Snatch (Alternating)
15 Dumbbell Hop Overs

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

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

Goal: Get both sets of 5 rounds under 10 min (each)
SCORE IS TOTAL TIME INCLUDING THE 3 MIN REST!

NOTES:

Wait - there's an RX+ option for the devil press now?!  Some of you have been members for over a year - you have done these a lot!  See what happens!

If the weight you choose (no matter what it is) doesn't allow you to do the first 5 rounds under 10 min - go lighter for the next time through.

For the devil press the dumbbells start on the ground.  You will perform a push up (touch the chest at the bottom - lock out at the top) with the hands on the bells!  From here - you will step or jump the feet in.  Pick the dumbbells up off of the ground (we suggest between the feet) with a flat back, heels down, bent knees, straight arms.  Then you will perform a kind of combo db clean and jer/swing/snatch motion (one fluid movement) to get the dumbbells locked out overhead with the biceps by the ears.  Keep the belly tight!

Keep good positions - heels down and chest up - as you lower the weight back to the ground for the next rep.

If you don't have matching dumbbells you may sub plate burpees as seen in the demo.  Guys - 45# - Ladies - 25# - go up to 10 Reps.

For the dumbbell snatch you will only use one dumbbell.  You will start with it between the feet.  Keep the heels down, chest up,  knees slightly bent.  You will grab the dumbbell with one hand and stand up fast! (Almost jump) shrug the working shoulder, throw the elbow out to the side as you pull the dumbbell up the body.  Punch the dumbbell up (you can pull yourself under it slightly too if you want to/need to).  Finish with the dumbbell locked out overhead - bicep by the ear.  You will switch hands for the next rep - either on the way down or on the ground.  You will do 10 total per round - so 5 per side alternating.

This workout is programmed for DB hop overs!  Each hop over = 1 rep.  You may sub double unders if you want to work on those.

After 5 rounds you will rest 3 min and then repeat another 5 rounds.

Score is TOTAL TIME INCLUDING THE 3 MIN REST!

PROGRAM B

PROGRAM B

WARM UP

Bodyweight Warm Up or Snatch Warm Up

WORKOUT

5 Rounds
5 Devil Press/10 Plate Burpee
5 Power Snatch
15 Dumbbell Hop Overs

Rest 3 Min

5 Rounds
5 Devil Press/10 Plate Burpee
5 Power Snatch
15 Dumbbell Hop Overs

RX Men: 40# Dumbbells or 45# Plate for Plate Burpee / 95# for Power Snatch
RX Women: 25# Dumbbells or 25# Plate Burpee / 65# Power Snatch

RX + Men: 50# Dumbbells or 45# for Plate Burpee / 115# Power Snatch
RX + Women: 35# Dumbbells or 25# Plate Burpee / 75# Power Snatch

Goal: Get both sets of 5 rounds under 10 min (each)
SCORE IS TOTAL TIME INCLUDING THE 3 MIN REST!

NOTES:

Wait - there's an RX+ option for the devil press now?!  Some of you have been members for over a year - you have done these a lot!  See what happens!

If the weight you choose (no matter what it is) doesn't allow you to do the first 5 rounds under 10 min - go lighter for the next time through.

For the devil press the dumbbells start on the ground.  You will perform a push up (touch the chest at the bottom - lock out at the top) with the hands on the bells!  From here - you will step or jump the feet in.  Pick the dumbbells up off of the ground (we suggest between the feet) with a flat back, heels down, bent knees, straight arms.  Then you will perform a kind of combo db clean and jer/swing/snatch motion (one fluid movement) to get the dumbbells locked out overhead with the biceps by the ears.  Keep the belly tight!

Keep good positions - heels down and chest up - as you lower the weight back to the ground for the next rep.

If you don't have matching dumbbells you may sub plate burpees as seen in the demo.  Guys - 45# - Ladies - 25# - go up to 10 Reps.

For the power snatch you will pull the bar from the ground with a wide grip (think overhead squat grip) and feet under the hips.  The heels are down, knees bent, chest up, arms straight.  Drive the heels down and chest up as you pull.  Once past the knees stand FAST - almost JUMP- shrug the shoulders - pull the elbows high and outside to keep the bar close.  Pull yourself UNDER the bar into a partial squat and punch the bar to lock out over your head with the armpits forward, knees out, heels down, belly tight.  Stand completely to finish the rep.

Keep good positions on the way DOWN as well. Heels down - chest up!

This workout is programmed for DB hop overs!  Each hop over = 1 rep.  You may sub double unders if you want to work on those.

After 5 rounds you will rest 3 min and then repeat another 5 rounds.

Score is TOTAL TIME INCLUDING THE 3 MIN REST!

SP Shift RE-Test!!  This SHIFT workout was originally posted on 07/16/2018!  Go back and check your score to see how you've improved!

SHIFT WARM UP

Warm-up

Great warm up for this one is the BODYWEIGHT WARM UP

SHIFT WORKOUT

5 Min AMRAP
As Many Rounds and Reps as Possible in 5 Min
20 Mountain Climbers
10 Hang Dumbbell Snatch (5 Per Side)
10 Dumbbell Hop Overs

Rest 3 Min

(Then Repeat)
5 Min AMRAP
As Many Rounds and Reps as Possible in 5 Min
20 Mountain Climbers
10 Hang Dumbbell Snatch (5 Per Side)
10 Dumbbell Hop Overs

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

Score: Combined total of completed rounds plus any additional reps
Goal: 3 rounds + each AMRAP and to try to match your first score  the second time through.

NOTES:

Ok so for this workout you have 5 min on the clock.  You do as many round of the 20-10-10 as you can in that 5 min window.  At the end of 5 min - note your score.  Maybe you got 5 rounds + 10 Mountain climbers.

Now you rest 3 min.

After 3 min you put 5 min on the clock again.  Start from the beginning and do as many rounds as you can of the 20-10-10.  The goal is to match your score from the first time.  Let's say you actually get one extra rep this time so 5 rounds and 11 Mountain climbers.

At the end your score would be 10 + 21.

For the Mountain climbers you are in the top of a push up position.  You will bring one knee up to the chest armpit and then back - then the other.  You can go as fast or as slow as you like.  Try to get that knee up as high as you can and keep the butt and hips down.  Each time a knee comes up it counts as 1 rep.  So, 20 reps = 10 each side (alternating).

You will also alternate arms for the hang dumbbell snatches.  THe dumbbell starts at the waist.  (You may also do this with a kettlebell).  You will have your feet about shoulder width apart with the weight on the heels.  Bend your knees slightly and allow the chest to dip forward.  Keep the back flat and arm straight.  Stand hard and fast.  Shoot the elbow out to the side and keep the dumbbell close to the body.  Punch the elbow to the sky locking it out overhead with the bicep by the ear.  Lower back to the waist and switch hands.

For the dumbbell hop overs you may jump from 2 feet or you may do like a skip step.  You are jumping laterally over your dumbbell.  Make sure you are comfortable doing that as a part of your warm up.

If you are not comfortable with the lateral jump you may sub 20 taps instead!  For these you will tap one toe on the dumbbell and then the other alternating.